Keto is actually a very simple concept. Through the years people have over complicated it.
Keto, by definition, is any diet that places your body into a ketogenic state.
A ketogenic state simply means that the primary fuel source for your body switches from carbohydrate/sugar based to ketone/fat based.
At its core the only requirement is to get the amount of carbohydrates you intake in the day to a level that forces the body to try to use fat as it’s fuel source.
For most people, if they keep their daily carbohydrate intake to 20g or less of carbohydrates, the body has almost no choice but to enter a ketogenic state. You substitute healthy fats for the carbs you normally intake and bam, you’re doing keto.
If you have specific questions related to keto i am happy to answer them, but in a nutshell keto is simply restricting your carb intake to 20g or less carbs a day.
Now that we’ve covered the basics on the ketogenic diet and what it is, we will move on to how to have the most success in your beginning weeks.
The first, and most important step in adapting to Keto is to break the carb addiction cycle. The most efficient way to do this is during the first 2 weeks or so DO NOT CHEAT or go over 20g of carbs for the day. You may notice during this time you have a lack of energy or even signs resembling a cold or headaches. These are the stages of what is lovingly referred to as the “keto flu.” Much like tackling other addictions, sugar addiction can trigger a very real response and withdrawal symptoms while your body detoxes. This is perfectly NORMAL. Steps to alleviate these symptoms or reduce them as much as possible will be covered later in this post.
But how do you not cheat? The answer is simple, despite any information you may have heard, the BEST advice i can give you for beating the carb addiction is to ignore ALL macros (ideal fat to protein ratios) until you no longer crave higher carb foods and simply eat until full while staying under 20g of carbs. We will go over suitable food types in a follow up post.
A lot, if not all symptoms experienced by those just starting out can be alleviated by replenishing your electrolytes. As your body is adjusting to the metabolic change, it is constantly flushing fluids, and taking essential electrolytes with it. This loss of fluid and electrolytes will exacerbate any unpleasant symptoms you’re feeling.
This journey is as much about finding out how your body works and discovering what works and doesn’t work for you. Our ultimate goal for each and every one of you is to provide you the tools to best reach a state where you can sustain this lifestyle for years to come without requiring you to obsess over the small details. Just as you naturally knew what to eat and avoid before, you need to give yourself a chance to reteach yourself how to effectively fuel your body the way nature intended.
We urge you to continue checking out our other resources as you continue down this path of self discovery and remember, we are there to help guide you. Keto On!
A Note on Constipation – by Alice Hull
So, I have nerve damage in my colon….NOTHING works, and I often resort to a triple dose of miralax to clean me out every so often. But I retain water when I take it. SF chocolate only gives me rumbles. I found George’s aloe juice….all natural, no flavor. No side effects…..all I am going like a normal person. This stuff is now dubbed my pooping juice! Note…constipation in a normal person can be caused by low magnesium levels, not enough water, not enough movement/sedentary, not enough fiber (beware carbs and sugar in supplements), and not enough healthy fats. Coconut oil or MCT oil helps many go. Go for a walk. Use a squatty potty for ideal positioning. Natural Calm magnesium supplement at bedtime (dose can be adjusted to reach ideal poop consistency). Liquid mag citrate can be liquid dynamite for some but has side effect of cramping. Coffee is a laxative for some. SF candy and other sugar alcohols makes some people go, others is just rumbly. SF gummy bears are dynamite (read amazon reviews for haribou SF gummy bears). Miralax is ok, but many are concerned about safety (mixed reviews). Senna is plant based laxative found in senekot or smooth move tea. Colace stool softeners are gentle, and can be taken twice a day if needed….at bedtime is best. And dulcolax is another laxative like senekot, both can cause cramping. Fleet enema or glycerin suppositories if stool is dry and hard and need help exiting. Soaking in tub with Epsom salts is great to relax you and absorb magnesium (actually BEST way to get effective mag dose). And castor oil packs on the tummy are also said to help.