Your entry into the ketogenic diet
The ketogenic diet has many wonderful benefits and is a real miracle weapon in many different fields.
Switching to keto, however, can be a bit of a challenge. And you are surely asking yourself, “How do I get started on keto?” if you are completely new to the field. Don’t worry, we are here for you and show you how to get into ketosis!
The following are the most important tips to get you started:
Before you start, realize that it means a lot of will and discipline to start with.
Your body is used to the carbohydrate metabolism and even if ketosis itself is the more optimal metabolism of both, it has to get used to it again. Babies are born in ketosis, but over the years the body can forget to use fat as the primary energy source if carbohydrates are the primary energy source for a very long time.
It takes your body a few days to two weeks to make the change. During this time it is especially important that you pay close attention to what you eat.
Your body switches to ketone bodies as fuel as soon as it no longer has enough glucose to metabolize. It is therefore very important that you empty your memory as soon as possible.
Your body depends on a source of energy, be it glucose or ketone bodies if it has neither one nor the other sufficiently available, you simply have no energy.
In other words, you will feel a little weak in the transition phase. But there are a few tricks you can use to make the transition more comfortable.
1. Get rid of all carbohydrate and sugary foods in your home
Ban everything from the house that does not support you in your diet change! If there is nothing to tempt you, it will be easier for you to resist your cravings. In addition to the obvious sugar, this also means agave syrup, honey, maple syrup and Co. With keto, only erythritol and pure stevia are recommended, sweeteners.
2. Equip your kitchen with healthy and low-carbohydrate products
After clearing out the unhealthy foods, you’ll find that your kitchen is pretty empty now, right? You shouldn’t go hungry, so replace these with healthy, low-carbohydrate foods.
3. Start on a weekend or on your vacation
As already mentioned, the change is not entirely easy. The sugar withdrawal is not to be despised either. The first few days you will not be as productive as you normally would. It, therefore, makes sense not to start on a stressful workday. Take your time, read yourself and above all: cook fresh and delicious food so that you have a better start in your new life!
4. Eat a maximum of 20g of carbohydrates per day
Your body first has to get used to the new type of energy source, after all, you have given it carbohydrates as an energy source for years. If you’ve been ketogenic for a long time, you will be able to stay in ketosis despite a higher amount of carbohydrates (i.e. 30, 40 or 50g). However, this is not the case during the conversion phase. It is therefore advisable not to exceed 20g of carbohydrates per day in the first few weeks. Track your food, because 20g is reached faster than you think.
5. Drink enough fluids
Drinking a lot is a tried and tested tip and should also be used here. In addition to water, you can also drink unsweetened herbal teas. Fruit teas are not so suitable to start with as they contain a relatively high amount of carbohydrates. Fruit tea with 0.6 g of carbohydrates per 100 ml already has 6 g of carbohydrates per litre, i.e. 1/3 of your daily amount of carbohydrates!
With a ketogenic diet, the body also needs more good salt, so a salty bone broth or a freshly prepared vegetable broth is also highly recommended.
6. Eat enough low-carb vegetables, lots of healthy fat, and a moderate amount of protein
By having enough vegetables, I mean that at least half of your serving should be vegetables. Vegetables with a low starch content are particularly suitable. These include lettuce, cucumber, zucchini, avocados, broccoli, cauliflower, mushrooms and many more.
Fat is your source of energy from now on, so eat enough of it. 70% of your daily energy intake should come from healthy fats! But be careful: fat is not just fat. The best fats are butter and ghee made from pasture milk, virgin organic coconut oil, MCT oil and avocados. A good quality virgin olive oil is a good choice.
Eat a moderate amount of protein, around 25% of your daily energy intake should come from proteins, such as meat, fish or eggs. Quality plays an important role. Avoid factory-farmed meat and eggs and fish from aquaculture. Reach for organic free-range eggs, meat from pasture-rearing or wild-caught fish. “You are what you eat” does not only apply to you, but also to your food. Badly fed, sick animals do not become superfood in some magical process!
7 . Help your body get into ketosis with the help of a Bulletproof Coffee and MCT OIL
MCT oil and the so-called bulletproof coffee are a great help in getting into ketosis quickly!
Medium-chain fatty acids, which are contained in coconut oil, for example. MCT oil is, so to speak, an extract from the fatty acids that the body can metabolize fastest. These are processed into ketone bodies in your liver directly and are therefore a real kick-starter for ketosis. In addition, MCT oil stimulates fat burning, increases your mental performance and your energy level.