The ketogenic diet has many wonderful benefits and is a real miracle weapon in many different areas.
However, switching to keto can be a bit of a challenge.
Here are the key tips for starting:
Before you begin, be aware that it initially means a lot of will and discipline.
Your body is used to the carbohydrate metabolism and even if the ketosis itself is the optimal metabolism of both, he has to get used to it again. Although babies are born in ketosis, the body can unlearn over the years to use fat as the primary energy source when carbohydrates are the primary source of energy for a very long time.
Your body needs a few days to change to as little as two weeks. During this time, it’s especially important that you pay close attention to what you eat.
Your body will convert to ketone bodies as fuel as soon as it no longer has enough glucose to metabolize. Therefore, it is very important that you empty your memory as fast as possible.
Your body relies on an energy source, be it glucose or ketone bodies, if it has neither one or the other sufficiently available, you simply have no energy.
In other words, in the transition phase, you will feel a bit weak. But there are a few tricks you can use to make the transition more enjoyable.
1. Banish all carbohydrate and sugar foods from your home
Banish everything from the house, which does not support you in your diet change! If there is nothing to tempt you, it will be easier for you to resist your desires. In addition to the obvious sugar, this also means agave syrup, honey, maple syrup and co. At Keto, only erythritol and pure Stevia are recommended sweeteners.
2. Equip your kitchen with healthy and low carbohydrate products
After you’ve cleared out the unhealthy foods, you’ll find that your kitchen is now pretty empty, right? You should not starve, so replace them with healthy, low carbohydrate foods. A great list of suitable foods can be found at: Keto Challange
3. Start on a weekend or on your vacation
As already mentioned, the changeover is not without. Also the sugar removal is not to be despised. The first few days you will not be as efficient as normal. Therefore it does not make sense to start on a stressful working day. Take your time, read in and above all: cook fresh and delicious food, so you have a better start into your new life!
4. Eat a maximum of 20g carbs a day
Your body has to get used to the new kind of energy source, after all, you gave it carbohydrates as an energy source for years. If you have lived keto genously for a long time, you will be able to stay in ketosis despite a higher amount of carbohydrates (say 30, 40 or 50g). However, this is not the case during the changeover phase. Therefore, it is recommended in the first few weeks not over 20g carbohydrates per day to come. Trace your food, because 20g are reached faster than you think. A good option is: HERE
5. Take enough liquid to you
Drink a lot is a well-tried tip and is also applicable here. In addition to water, you can also drink unsweetened herbal teas. Fruit teas are not so suitable for starters as they contain a relatively large amount of carbohydrates. A fruit tea with 0.6 g of carbohydrates per 100 ml brings with one liter already 6 g of carbohydrates, so 1/3 of your daily carbohydrate amount!
In a ketogenic diet, the body also needs more good salt, so a salty bouillon or a freshly prepared vegetable broth is highly recommended.
6. Eat enough low-carbohydrate vegetables, lots of healthy fat and a moderate amount of protein
With sufficient vegetables, I mean that at least half of your portion of vegetables should be. Vegetable varieties with a low starch content are particularly suitable for this. These include: lettuce, cucumbers, zucchini, avocados, broccoli, cauliflower, mushrooms and many more.
Fat is henceforth your energy source, so eat enough of it. 70% of your daily energy intake should come from healthy fats! But beware: fat is not the same fat. The best fats are butter and ghee from pasture milk, native organic coconut oil, MCT oil and avocados.
A high quality virgin olive oil is a good choice.
Eat a moderate amount of protein, about 25% of your daily energy intake should come from proteins, such as meat, fish or eggs. The quality plays an important role. Avoid meat and eggs from factory farming and fish from aquaculture. Prefer to go for organic free range eggs, pasture-based meat or wild-caught fish. “You are what you eat” is true not only for you, but also for your food. Badly fed, sick animals will not become super food in some magical process!
7 . Help your body to get into ketosis with the help of Bulletproof Coffees and MCT Oils
A great help to get into ketosis quickly is MCT oil and the so-called Bulletproof Coffee!
MCT is the abbreviation of Medium chain triglycerides, in German: medium-chain fatty acids, which are contained eg in coconut oil. MCT oil is an extract of the fatty acids that the body can metabolize most quickly. These are processed in your liver without detours to ketone body and are therefore a real kickstarter for ketosis. In addition, MCT Oil stimulates fat burning, increases your mental performance and your energy level.