Ketogenic Diet for Dummies
Now that you know a little bit about the Ketogenic Diet, lets take the next step...Jump starting Ketosis
The best way to jump start ketosis is by fasting for a period of 6-8hours. We recommend starting the diet when you wake up. Since you hopefully haven't been eating then, and your body was in a state of fasting.
So the goal of this diet is simple:
-Eat foods High in Fat
-Reduce sugar intake
-Reduce carbohydrate intake
Ideally, you want your diet to be 65-80% Fat, 15-30% Protien, 5% Carbs
Play around with numbers and figure out what ratio works best for you
WHAT TO EAT:
- Vegetables
- Fruit
- Nuts
- Fish
- Eggs
- Meat: Cow, Deer, Buffalo, Elk, Boar, Pig (Yes, Bacon), Etc.
- Poultry: Chicken, Duck, Turkey, Etc.
- Cheese (Cow, Goat, Etc.)
STAY AWAY FROM:
- Sugars
- Grains
- Bread
3 Things To Remember When Starting The Ketogenic Diet
- Adaptation Period - Going from eating lots of carbs in a day to then hardly eating any will be difficult at first, so EASE into the transition. Start off by just having sub 65 grams of carbs in a day and work your way down to less then 30 grams in a day. For some people they can jump into eating a lot less carbs and have no side effects, but others may have a difficult time, so if you feel light headed eat some more carbs until you feel good eating less. REMEMBER, getting into the ketogenic state takes time, so give it at least a week
- Working Out - For some it is not the best idea to have super hard workouts when first starting. Your glycogen levels will be low, and it may be harder to finish your workouts, so when starting the ketogenic don't push your body. It is going through a transition period. And if you do feel light headed eat some fruit after the workout to replenish glycogen levels in the liver.
- Protein - Remember it is a high fat diet, NOT a high protein diet, so make sure you are having more fat than protein. Try and keep the ratio between 65-80% fat, 15-30% protein, and 5% carbohydrates (maybe more carbs if you are very active)
