Site navigation and social media links
Keto Diet Jump Start
Nutrition | July 04, 2015
I decided to get myself into Keto for the next few months, to get better through the heat here in L.A., improve my flexibility, and to supercharge my brain. If you want to read about all the benefits that Ketogenic diet has to offer, then check out my recent post: Ketogenic Diet Benefits.
There are a few things you should know about Ketogenic diet and what it takes to get started. The transition period that takes place before getting into the fat burning state is typically not an easy one. Keep in mind that you will be going through something called “metabolic shift” which is usually accompanied by headaches, fogginess, and other symptoms that come with switching to fat as a main source of energy. There are ways to minimize the symptoms if you follow the rules and avoid common mistakes. I’ve had a really smooth transition – it took me only 3 days to get into Ketosis. The headache lasted only for the 1st day. I was pee-ing every 10 minutes, but the 4th day I was already reaping the benefits and feeling awesome.
1. Use Ketone test strips or Ketostix (I buy them in a local pharmacy) to track whether or not you’re in Ketosis. The sticks will confirm that ketones are being excreted through your urine, and give you a validation that it’s working. I measure my levels daily, just to make sure that I’m on the right track and didn’t eat something that kicked me out of Keto. If the sticks don’t change color, then you’re not in Ketosis. The depth of the color doesn’t really matter. As long as you’re showing a trace, you’re good. If the stick gets too dark, you might be dehydrated.
This is a new update on how to properly measure your ketones. I used to use ketostix but it turns out that it’s not the most accurate way to find out if you’re within the optimal ketone zone (see the graph below). The blood meter will therefor help you a lot in optimizing your diet to stay on track without. Nutritional Ketosis ranges between 0.5 to 3.0 mM.
This is exactly the one I use as of 2018.
2. Eat 20g or less net carbs a day.
If you want to get over the transition hump as fast and smoothly as possible, then keep the carbs below 20g at least for the first couple weeks. Once your body gets used to the new energy source, you might be able to increase your carb intake by 5g a week up to 50g or more. Typically it’s never more than 100g per day for anyone.
The net carbs are your total dietary carbohydrates without the fiber content.
3. Be aware of your caloric intake – It’s true that the focus of this diet is on macronutrients, not calories, because fat and protein are quite filling, so you won’t be feeling as hungry anymore. This doesn’t mean that you can eat unlimited amount of calories and expect to lose weight or stay lean. The basic math and science still applies – if you eat more than you burn, the excess calories will be stored as fat. Common sense can be applied here. If you’re happy with the way you look and feel, don’t worry about calories. If you see yourself gaining unwanted weight, do a reality check on your caloric intake. A rule of thumb for Keto diet caloric intake is your weight in lbs multiplied by 15 if you’re a woman or 16 if you’re a man.
Example: Jenny is a woman that weighs 130 lbs. 130 x 15 = 1950 cal
Jenny should aim for about 1950 cal a day. If Jenny wants to lose weight, then she should cut down on 20% of her caloric intake which would get her down to 1600 cal a day.
4. Keto is Low Carb / Moderate Protein / High Fat
Example: If Jenny eats 1950 calories a day, then she should be eating 5-10% of her calories from net carbs, 15 – 30% calories from protein, and 65 -75 % or more from fat in order to benefit from ketosis.
It may seem complicated at first, but I really don’t count calories – I’m just generally aware of how much I approximately eat.
When it comes to macronutrients, I don’t worry about the carbs that come from certain foods like green leaf veggies, or cruciferous veggies, because those are super low by nature. Simplify the process by stuffing your face with delicious foods that are high in fat and very low in carbs often.
5. Drink plenty of water. This is very important. You will be thirsty as the body goes through the process of flushing out the excess of water. The great news is that you won’t be dealing with water retention anymore, however it takes time for your body to adjust so expect to be pee-ing every 10 minutes like a 4 year old for at least the first 3 days. It can get you dehydrated really fast so make sure to drink a lot of water!! At least 3 liters (100 ounces) of water a day.
Don’t leave your home without a bottle of water!
6. Eat enough salt. In Keto, your body doesn’t hold on to water the same way so sodium and other electrolytes get flushed out quickly. That can cause dizziness and make you feel awful, so it’s really important that you supplement with salt, and even magnesium and potassium. Salted broth is a great way to replenish the flushed out electrolytes. I always drink a chicken broth or eat something salty like macadamia nuts whenever I start feeling light-headedness.
7. Include a lot of fiber. Sometimes, Keto dieters might experience some difficulties with constipation, which can be solved by including more diatery fiber in your diet. If you’re eating green and leafy veggies, you should get enough dietary fiber from the food you’re eating, but there are several alternatives. You can add fiber supplement to help prevent constipation. I personally use BeneFiber because it easily dissolves in water, it’s fine in texture and you can add it to any food or even your morning bullet proof coffee without even noticing. Make sure to read labels carefully when choosing your fiber supplement. A lot of them contain sugar, artificial sweeteners or citric acid to make them taste better.
8. Give yourself enough time. One common mistake is not giving yourself enough time for your body to switch from glucose burner to ketone burner. It’s very individual but the process can take anywhere from a few days to a few weeks. Your body is not used to burn fat as a main source of energy so you have to be patient and give it enough time to learn. It’s no different then if you had to suddenly learn a new skill. We all can be great in Jump roping for example, but it’s going to take some time to learn the skill and we are going to experience some growing pains before we can reap the benefits. It’s possible that during the adaptation period, your body will go through “low carb flu”. Don’t freak out if it happens. Too many people panic, thinking low carb is killing them and go back to their old eating habits. The low carb flu is actually a good sign that your system is moving towards ketosis. If you’re about to give up, read through all the benefits again.
In a nut shell
For the first few days, focus on getting into Keto. Eat delicious foods that are high in satiating fat and very low in carbs. You don’t need to focus on counting calories, just stop eating when you feel full. This will vary from person to person, so if you’re noticing you’re gaining weight, do a reality check on your caloric intake. DRINK PLENTY OF WATER. Eat enough salt so that you have a smoother transition without too much headaches. Measure your ketone levels in blood with Blood Keton Meter.
Here are some delicious Keto recipes that will help you to get going:
Beef Carpaccio – don’t skimp on the cheese and olive oil
Post workout chocolate snack – do not include the chickpeas
Salmon Rolls – add some mayo
Chicken Pot Pie – do not include carrots
Chicken soup – do not include carrots
Chicken Alfredo with Cauliflower
Roasted tomatoes with Ricotta Cheese
Warning: This diet can be extreme for some, so make sure to consult a doctor before you decide to make any big changes to your diet. If you’re diabetic, you have to absolutely talk to your doctor first as Keto might be dangerous for you.
Private Member |
As you said in your earlier post “it isn’t for everyone” It isn’t for me as sodium is really bad for my condition lymphedema. I do however follow a high fat,high protein & low carb diet.I can’t also go hardcore keto because some fruits,honey & veggies,have really great benefits for my condition.But I can’t wait to see your keto recipes as I have made quite a few of your other recipes already,especially the spinach salad with fresh ginger & cumin spice,it’s my favourite & is so healthy for me.
Private Member |
lake tahoe, nv, usa
Isn’t your condition worse because of inflammation? Because Keto helps to get rid off inflammation. Sodium is bad when you’re not in Keto, but it has completely different role in your diet when you are in Ketosis.
Private Member |
Unfortunately lymph fluid is a protein rich fluid,not your regular water retention inflammation,lymph fluid has caused my C.V.I (chronic venous insufficiency),blood pooling in my legs,I wish it was regular water retention,it would make my life so much better! 🙂
But I will do some in depth research & see if the keto diet is suitable for lymphedema patients,I’m always on the look out for diets,exercises to help us.
Private Member |
It seems that the keto diet will work for those who have secondary lymphedema brought on by obesity,Obesity crushes the lymph nodes & then damages the vessels,totally different from primary lymphedema & secondary lymphedema (cancer patients).A high carb diet is bad for us.I will put the article I read & post it on my group,I have a lot of patients who suffer from lymphedema brought on by their obesity. Conclusion the keto diet will really benefit those who are overweight/obese.
Private Member |
lake tahoe, nv, usa
Totally. I can tell you only from what I’ve seen is that Keto does help a lot with reducing inflammation in joints. My boyfriend Jesse has an old injury from a motorcycle accident and even after his operation, he lost a significant amount of mobility in his ankle. He was also dealing with constant pain and inflammation. Then he learned about Keto and gave it a try. The inflammation went away and he became pain free again. He used to take afternoon naps right after he came from work and felt exhausted. Keto had a great influence over his energy levels. I think it’s different about reading other’s experiences and experience something first hand. When I see something working, I like to share it 🙂
Private Member |
Sarah,
I am glad you found that info for yourself as I was having a hard time trying to figure out an easy way of explaining lymphedema for you that would steer you AWAY from fruit. Excercise is the best thing for lymph system problems that result in pooling, as the valves in the vessels are weak and need hepl getting lymph and blood around the system and in particular, blood back to the heart. Sleeping with your legs elevated will help with this for the morning accumulations. Walking is great for the muscles pumping blood and lymph back to the heart and central nodes. In the hospital we recommend people do foot and ankle excercises to help with this also. Sometimes that is all our patients can do. High Sodium should only be a problem if you are low in Potassium. Super important to keep these two in balance as the cells need them both for the cellular pumps to function properly and transport fluid and nutrients–part of the fluid retention equation from high sodium. Khan Academy might have good videos explaining this better for you. Hope this helps. 🙂
Private Member |
Hi Jamie,I’ve had primary lymphedema right leg (lymphedema tarde) for many years now & recently have been diagnosed with CVI severe in both legs.I run a lymphedema group with over 1000 members. My group specializes in keeping a healthy body weight,clean eating & exercise.My group is also about positivity & motivation by sharing our success stories in controlling lymphedema,our successes could help others.I try not to let a member bring others down with negativity,lymphedema loves stress! I always find the time to exercise,it’s a priority for me,I don’t want to end up with stage 4 lymphedema.I also eat a clean diet,processed foods are a kept to the bare minimum.
You are welcome to join my group,I have a few therapists who have joined. My group is called “I Live With Lymphedema/Lymphoedema But I Won’t Let It Rule My Life”
Private Member |
I have recently made pretty significant changes in my diet and exercise regime…that is, I have reduced the carbs and grains and refined foods a lot and I have cut most sugar. Plus, I am working out HARD for the first time in a good while. (I let myself get really slack this winter, and as a result of poor diet and lack of good workouts I gained 10 lbs!)
I wonder, do you recommend that people who are not as fit as you are try this keto way of eating, or do you think it is best that beginners like me continue to work on the current changes I have made and give keto a try later, after I have physically, mentally & emotionally adjusted to eating lower carb and working out vigorously? I don’t want to try too much at once and set myself up for failure and discouragement.
Private Member |
lake tahoe, nv, usa
I think that Ketogenic diet is for everyone (certain diabetics are exception). But regardless of your fitness level or what have you been doing lately, I believe Ketogenic diet will give you the same benefits. I’d say make your decision based on what do you believe will work best for you at this time. If you don’t want to be dealing with a diet that is this restrictive, then leave it for later time when you feel ready for it. I wouldn’t want to be convincing anyone to start Keto or any other diet. I’m just sharing what works for me at this time.
Private Member |
The keto diet is bad. very bad for any who doesn’t have epilepsy and suffers from seizures. high protein and high fat diets will cause major health problems including stone build up in gallbladder (which sometimes have to be removed from so much build up). Complex carbohydrates are NOT bad for us they do not harm us they dont cause diabetes and all this other stuff people are lead to believe. As a professional nutritionists and CPT for over 23 years i have never had a client cut carbohydrate from the diet and every single one of them were successful and healthy. Zuzana i love you and your videos but please do not encourage fad diets like this. It is up to those of us who have been properly trained and educates to educate people on proper nutritional science and to end diet fads. Everyone thinks we burn more fat when carbohydrates are cut from the diet but its not true. we burn muscle tissue! Your body is basically cannibalizing its own muscle tissue to survive. Ive read 100s of books on clinical & sports nutrition, diabetes and biochemistry and every single one states that carbohydrates are ESSENTIAL for the body. we need all 6 essential nutrients carbohydrates, protein, healthy fats, vitamins, minerals and water. each nutrient has a specific job to do. read what Fred Hatfield said. He is the top guy in the field of human body performance.
Fred Hatfield is one of the top minds in nutrition, sports science and exercise physiology.
Fad diets almost always severely cut carbohydrate foods from their lists of recommended consumption. Not only does this sap your energy, it can also harm athletic performance. The fact is, you need carbohydrates for your brain, heart, and muscles, among other vital organs. The main fuel of the brain and central nervous system is glucose, which is most easily obtained from carbohydrates. If carbohydrates remain unavailable for several days the body attempts to conserve essential protein by producing an alternative fuel source known as ketones, made from the partial burning of fatty acids. As the breakdown continues, these ketones build in the blood causing an abnormal condition called ketosis. Initial weight loss is NOT fat but water, as the kidneys attempt to rid the body of excess ketones. Ketogenic diets make the blood more acidic, upsetting the body’s chemical balance and causing potentially serious and unpleasant side effects like headaches, bad breath, dizziness, fatigue, and nausea. In addition, fat can only be metabolized via Krebs cycle oxidation. It is essential to recognize that a reduction in Krebs cycle intermediates due to low- or no-carbohydrate diets will result in a diminished rate of ATP production from fat metabolism. When carbohydrate stores are depleted in the body, the rate at which fat is metabolized is reduced. Carbohydrates are therefore essential in the ability to metabolize fat. It is only the free fatty acids that are metabolized via the Krebs cycle that are used in ATP production, that go toward reducing body fat levels during exercise.
It is true that a large volume of weight will be lost as glycogen (stored carbohydrate) depletes in the muscles and liver, but this weight is from water loss. This will not help body composition or overall health. It is also true that the body will rely more on free fatty acids for fuel when muscle glycogen is depleted, but the body will rely much more on amino acids (protein) supplied from the breakdown of lean tissue. So while you may burn fat, you will also burn more muscle. In addition to this, individuals on a carbohydrate-restricted diet have lower energy levels and experience shorter time to fatigue during exercise. This means that workouts will likely be shorter and lower in intensity.
DR. Frederick C. Hatfield, PhD.
Private Member |
lake tahoe, nv, usa
I think you need to educate yourself better, because this is no fad diet. I am familiar with Fred Hatfield aka Dr.Squat, and it’s funny because he’s actually one of the people that used Ketogenic diet to cure his cancer. Here’s the article: http://www.cbn.com/cbnnews/healthscience/2012/december/starving-cancer-ketogenic-diet-a-key-to-recovery/
Make sure to read the whole thing all the way down 😉
Private Member |
Good response Z.. shawn’s data is actually super outdated because studies are now saying glucose is a junky form of fuel for your body, not the only fuel your body can use according to him.
Private Member |
all my information is from 2012-2014 editions of the latest book on nutrition. the books i read are literally 300.-400$ dollar books and i update them every new edition. I also work with the top nutritionists/dietitians with PhDs, and will educated. That article has nothing for actual facts in it. it was just opinions. So i think YOU should go get an education and learn about REAL nutrition.
Private Member |
lake tahoe, nv, usa
Im so sorry you wasted so much money 🙂
Private Member |
I’ll say 1 thing. I eat about 40% protein, 25-30% carbs and 30-35% fat and I have lab work done yearly. This year (3 weeks ago) my labs were through the roof awesome. I crushed “average” in a great way. I think to each their own and that’s that.
Private Member |
So do we burn fat or muscle with Keto diet? :/ it gotta be fat pleaseeeee!
I once did a fad diet. “Egg fast” which i actually got from the I breath I’m hungry site, I lost 10 pounds in one week, but all the weight cameback after going back to my eating habits. Some say I did not transition properly, whatever, I believe I mostly lost water weight.
I hope with keto we burn fat and not just water, otherwise i’m gonna have to go whole30/keto. Let’s say low carb but not so extreme… I wanna get to a point where I find a diet that is sustainable for me… But that will come after i lose all the weight i have to lose. I am overweight 20 pounds :/
Private Member |
lake tahoe, nv, usa
The Keto diet burns fat without breaking down the muscle. It’s called “protein sparing”. Yes Keto is the best diet for fat loss according to Dr. Josh Axe and many other nutritionists and doctors: https://www.youtube.com/watch?v=kgKiA3F-JHw
Private Member |
oh btw any website that is dot com is a crock of shit. the information is unreliable. websites that are EDU, dot net, or dot org are reliable and have actual facts. so that article is a big pile of poop. sorry try again. keto is crap. go to school and learn about real nutrition and real fact rather than promoting these diet fads.
Private Member |
lake tahoe, nv, usa
Wow, you sound really smart.
Private Member |
Dr. Shawn Phd,
You sir, are a Troll.
Please go hang out under someone else’s bridge and leave us alone.
Private Member |
Since when does a doctor have such poor grammar skills and emotionally objective language?
Private Member |
How old are you?!
Private Member |
moscow, russia
I agree with you. There are a lot of studies which confirm that low carb diets are worse help burn fat than high carb diets. Weight loss is due to water, glycogen, a small amount of fat.
Why torment yourself with all sorts of diets, when you can eat healthy and balanced, train hard and be fit?) I don’t get it. People are strange…
Private Member |
I agree. I also think banning foods like carrots or potatoes which come from Mother Earth is strange. Eating whole foods and getting exercise is all you need
Private Member |
I think some are used to the standard american diet (SAD) which for years has been all about high carb/low fat and its hard for some to shift their mindset. High fat diets are great for your brain bc your brain works best on fat as fuel. Glucose as fuel for your brain (as in high carb diets) has been shown to cause or aggrevate alzheimers. Using fat as a primary fuel source makes sense and thats how our bodies functioned before agriculture and grains. I’ve felt loads better after just adopting high fat intake and earned carbs from workout but I may give keto a try to see how I feel. Thanks for letting us know about the detox effect/metabolic shift Z, very helpful info!
Private Member |
kingston, on - ontario, canada
I started eating Ketogenic 6 weeks ago and have never felt better. I also am a CPT and this way of eating finally brought back the energy I had been lacking for a long time now, I have read a lot about it and certainly wouldn’t consider it a fad diet! I am very pleased to see you doing this Zuzana.
Private Member |
Wow,
I do not know where to start with some of the patently false statemets above. I will just start with the false claim that carbs generate more ATP than fat. Please everyone, review your biochem. I cannot think of one reference anywhere that states carbs generate more ATP than fats. I suppose many of those 100s of books that you have read were based around the Ansel Keys study which has since been debunked multiple times. He was shown to have cherry picked his data to fit his theory. The result, a horribly obese and overweight population who followed his low fat high carb recommendation. The newest endocrinology research points to not needing carbs at all for survival. Try that with fat and protein and you end up not alive.
Private Member |
I read that keto diet is not suitable for people who do anaerobic sports, because of bad muscle recovery. what do you think about it?
and..there is a difference between the state when your urine produces ketones (it happens very soon when you stop the carbs in your diet) and the state when you are keto adapted, which means, that your body uses the ketones for energy. The ketones should be measured from your blood, not from your urine.
Private Member |
switzerland/, france
Zuzka, can you give the definition of carbohydrate?
stritcly speaking, even carrots contain carbs…so outside of leafy greeny, anything contains carb. Do you actually check in a food dictionnary and calculate? at least at the start to get an idea? thanks
Private Member |
lake tahoe, nv, usa
Here’s one of the lists of foods for Keto diet. It’s also explained why are certain foods better than others: http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html?m=1#33MM
Private Member |
switzerland/, france
it might be good to do in regions where you can have plenty of fruits and veggies year round (like in California I guess). For where I live, passing on the seasonal fruits and veggies is not the best approach. I would rather do Keto in winter times. Actually it very much ressembles the “normal-natural” way of eating…fruits and veggies when they are available (locally , full of vitamins). Fat and meats when the fruits and veggies are rare. So it follows the seasons and very much like our ancestors.Our bodies are made for handling that. We were not born without fridges,freezers and glasshouses to eat plenty of everything all the time. That being said…it is of course very pleasant to not have to worry about famine 😉
Private Member |
lake tahoe, nv, usa
I kinda have to agree with you, and I also admit that my reasons for doing Keto in the Summer are more personal then anything else 🙂 I’m generally lacking energy during the summer because we live in Southern California and the heat makes me feel exhausted. I feel more energy during the winters because the winter here is always so mild and it kind of resembles spring in the Czech republic that I’m from. Also Thanksgiving and Christmas is in winter and during those holidays with all the delicious food around me, I do not want to be in Keto 🙂 haha
Private Member |
cardwell, queensland, australia
I know coconut oil is okay for the keto diet, Zuzka is coconut cream/milk okay too?
Private Member |
lake tahoe, nv, usa
Yes coconut products are great for Keto.
Private Member |
cardwell, queensland, australia
Oh cool, thanks Zuzka.
Private Member |
germany
You can read a book Akins- Diet.
Private Member |
germany
I mean Atkins,sorry
Private Member |
moscow, russia
How much difficulties are in the beginning: headaches, fogginess etc. I think healthy nutrition should give you energy, clear mind and provide you wellness from the very beginning.
I’ve already wrote that this diet is not for me. Too expensive: nuts, oils, cheese. To me it will cost a pretty penny. In winter greens and veggies are also too expensive.
Sometimes it seems that people who cut carbs to a minimum or eat them less than minimum just fear that it makes them fat. Fat makes people fat (if people are eating a lot of fat and carbs during the day, their bodies use carbs as energy and dietary fat goes on their hips and waists; all you need is balance your macros) if people get more energy with food than they spend with their activities (all you need is to move your bum-bum more often or caloric deficit). :).
I prefer flex diet and counting macros. For me it’s more easier. I loooooove carbs. But if someone feels good on keto, it’s their own business.)))
Have a nice day, WarriorZ!
Private Member |
The diet depends on where we live too,like you said nuts,oils are expensive where you live.It’s the same with where I live,Nuts are really expensive,Coconut oil doesn’t exist & leafy vegetables are not always available.Everything has to be imported,the cost of freight causes high prices in the supermarkets.At the moment baby spinach leaves have disappeared,it’s would be very frustrating if I followed the keto diet hardcore.
Private Member |
I am looking forward to these recipies and more and hopefully a list of insulin reacting foods..low to zero carbs. Thank you for this Z have a peaceful sleep. T
Private Member |
These recipes seem great, I’d really love to give this a try. I’d there anywhere I could find a list of keto foods?
Private Member |
lake tahoe, nv, usa
Here’s a great website with recipes and food list: http://www.ruled.me/ketogenic-diet-food-list/