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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 |
so if there is 25g of protein in something do you had that 25 to your calories from protein ratio? I’m not sure how to figure protein or fat according to a nutrition label. Any help would be great! Thank you!!
Private Member |
Hi Zuzka, what do you have (ratio, and food) after one of your workout ?…I usually don’t eat fat after a workout…so it feel weird to eat fat and protein after a workout … do you ? I train first think in the morning…empty stomach, I don’t even have time for a bulletproof coffee before… I usually take a bulletproof coffee for mid-morning snack… is this a good idea ?
thanks
Annie
Private Member |
lake tahoe, nv, usa
Normally when Im not in Keto, I follow low carb diet and I earn my carbs with my workout. If you click on the Nutrition at the top of the page, you’ll see my Nutrition Guide. I do eat meals high in fat now that I’m in Keto. People think it’s yucky but there are so many delicious recipes, It’s not like I’m eating lard 🙂 haha.
Private Member |
sydney, nsw, australia
Does this mean you’re giving up bullet proof coffee? I heard caffeine takes you out of ketosis because it raises your cortisol levels.
Private Member |
lake tahoe, nv, usa
No I still drink bulletproof coffee. I’ve never read anything like that. It doesn’t kick me out of Ketosis. Jesse was in Ketosis for about year and a half and drank coffee all the time as well.
Private Member |
I read that bulletproof coffee is even great for ketosis, as you are getting your energy in the morning only from healthy fats, instead of carbs or protein. The whole thing sounds a lot like the bulletproof diet altogether (that I just started following).
Private Member |
florida, usa
Very interesting to read all these differing opinions. I hope my comment doesn’t get buried because it may help someone. I was on a ketogenic diet for over 2 years while doing intense, Zuzka-like workouts or heavy kettlebells 4-5 days a week, and running 1-2 days a week. I was very strict; I followed Lyle McDonald’s CKD stringently with refeeds every couple of weeks depending on my training. I felt good overall- didn’t get sick, had good energy levels- but it DEFINITELY impeded my workout performance (made me much weaker, maybe 20%). Possibly more of interest to the folks on here trying to lose weight: I was the biggest and most muscular I’ve ever been while on that diet, and definitely not my leanest. For me, the ketogenic diet simply helped me bulk. While the body may be less efficient at using calories in ketosis, calories do still matter, and I was eating so much more because I was hungry all the time (partly because of the diet, partly because of my intense workouts) that I gained weight. I wasn’t overweight or anything, but I am way leaner, smaller and STRONGER now that I am not in ketosis all the time. I am still a fan of lower carbohydrate diets- typically eat about 80-100 grams of carbohydrates a day, mostly from vegetables and some fruits- but I feel much more satisfied. And I am several body fat percentages lower now. Ketosis is certainly not for everyone!
Private Member |
sydney, nsw, australia
Hi Yonit,
I had the same experience. I tried keto for about 4 months, but I noticed I was getting bulkier, probably from consuming too many calories? It’s pretty confusing when researching the diet as some ‘experts’ tell you caloric count doesn’t matter as long as the macro breakdown is correct.
Others tell you to still restrict calories, as ‘a calorie is a calorie.’ Can anyone really be an expert on this diet for the average person since it’s only been tested on lab rats?
I tried restricting my caloric intake, but like you, I’m very active and was way too hungry all the time. I found this weird since apparently you’re not suppose to be hungry eating so much fat. Maybe my micros weren’t totally right? Overall, I found this diet way too over complicated, contradicting and restrictive.
I’m also back on a low carb/little to no bread diet and I feel a lot better for it, especially when doing such high intensity workouts. I hated having no energy while working out on the diet as well.
Private Member |
lake tahoe, nv, usa
Yeah that’s really strange, I don’t get hungry nor do I have cravings on this diet. I did notice decrease in my strength, during the first week. I’m in the second week now and I have beaten my personal best for one of my older workouts. It didn’t feel easy, but at least I feel like I didn’t regress.
Private Member |
sydney, nsw, australia
Thanks for responding Z.
I would like to try keto again, but I’m a bit scared because the whole adaptation process is so disruptive to living and working with all the side effects. Eventually I got use to it, but then I started feeling really nauseous and gross from eating so much cheese and oil all the time.
Regarding the coffee and keto thing. A self proclaimed ‘keto coach’ (Stephanie Person) who a lot of Z members have said is amazing, did a video on why you shouldn’t drink coffee. Here’s the video…I’d be interested in your opinion on this. Thanks again x
http://youtu.be/nBkttEmBBmk
Private Member |
lake tahoe, nv, usa
Oh yeah, eating “oil and cheese” doesn’t sound like fun at all. I would quit too if I had to eat that. Thankfully there are amazing websites with mouthwatering keto recipes. One of them is http://www.ruled.me and the other one I love is http://www.ibreatheimhungry.com. These people have it pretty much figured out and it helps a lot to take the guess work out of it.
The side effects are due to not drinking enough water, or/and eating enough sodium. Like I said this diet requires a lot of discipline and searching for answers, because of the lack of information out there and therefore is not for everyone. My boyfriend Jesse have been in Keto for about year and a half which helped him a lot with his old motorcycle injury. He’s ankle didn’t heal right even after a surgery and it’s been constantly inflamed. The Ketogenic diet got him rid off the inflammation and he was pain free during that time. He was drinking coffee daily and it didn’t affect anything. He went off the last Christmas (because he wanted to enjoy all the Christmas treats without restrictions) but then Smalls died and he couldn’t find the motivation to get back for a while. Now he’s getting back on the diet with me, because his ankle has been swollen and painful again after he stopped Keto.
Private Member |
sydney, nsw, australia
I’ve decided to give keto another shot starting today!
Good to know I can still drink bullet proof coffee occationally (I’m not a big coffee drinker). I guess it’s all hit and miss and figuring out what works for you. I did like how the diet helped me cut out too much sugar from fruit and other carbs, so I think it’s worth another try 🙂
I’m going to see how it goes for the next 30 days, and I’m looking forward to trying your recipes. I also bought a slow cooker recently which will be good for getting more sodium, fat and nutrients from bone broths. Take care x
Private Member |
lake tahoe, nv, usa
Cool, I hope you don’t think I’m trying to convince you and everyone 🙂 I don’t like to push my nutrition choices on others, but I do like to share what I’ve seen working on me or my loved ones and what I currently eat, because that’s the question I get the most. I will be posting more recipes, but I wouldn’t recommend to rely on me 🙂 because I don’t post them as frequently and the websites I suggested have already tons of great recipes and information you need. I’d be happy to hear about your own experience with Keto. XO
Private Member |
sydney, nsw, australia
No, I don’t think that at all 🙂 I just think it’s a good opportunity to start again since I can share my own experiences and challenges with you. It’ll be an interesting experiment. Hopefully it works out better than last time. I’ll keep you posted 🙂
Private Member |
sydney, nsw, australia
ps sorry if you watched it and feel like you wasted 13 minutes of your life. She’s pretty wacky.
Private Member |
Zuzka thanks for extra keto sites , food ideas. I know you said Jessie is doing keto and I think its great you are doing it again. Its so nice if you cook and everyone follows the same eating guidelines -makes it more fun. I agree keto should not be for weight loss that is just an added benefit but it does help reducing inflammation and to heal metabolic syndrome so many of us experience through years of yoyo dieting /incorrect lifestyle choices. I am too now back on keto and just knowing there is a community on Z gym to act as a support group is great. Thnx
Private Member |
Thank you Zuska for sharing all these info!!! 😀
Private Member |
kingston, on - ontario, canada
Thanks for info Zuzka, I also like the book Keto Beginning by Leanne Vogel – her blog is the Healthful Pursuit. I really love this WOE and will never go back, the energy is wonderful. I’m so happy to see you doing this!
Private Member |
Hi Sandra
Do you workout out on an empty stomach, first thing in the morning by any chance ? if so, may I ask what you eat after your workout ?
thanks
Private Member |
kingston, on - ontario, canada
Hi Annie, (ou bonjour, c’est très francophone comme nom). No, I actually usually workout at 6:30 at night and have dinner afterward. I practice intermittent fasting for about 16 hours a day (except for bulletproof coffee in the morning), then I have lunch at 12ish, workout at 6:30 and have dinner after. One of the benefits of the ketogenic way of eating is to never feel hunger, it’s wonderful.
Private Member |
switzerland/, france
Bonjour Sandra, thanks for sharing your ressource. It is very interesting. More than anything currently , I am looking into sustainable healthy eating habits/pattern (don’t want to say “diet”). I will closely read and watch Leanne’s site and ordering the very interesting resource book she mentions ” Bulletproof diet”. Since I have started the bulletproof coffee, this is my favourite beverage. I am a scientific as well, so all the journey of the author is appealing my curiosity. The most important thing I want to gain is a focused mind (my work performance is sluggish) and getting rid of inflammation. Shedding weight at this stage is just a “side-effect”.
Private Member |
kingston, on - ontario, canada
I have the Bulletproof Diet book (and also bought it as an audiobook, very interesting). I also like The Big Fat Surprise and the Keto Clarity (all on Amazon). I must say that I had gained 20 pounds and have now lost it and am enjoying eating this way a lot (I find the food so good) and for once I am satisfied. I never need to go for seconds and for the first time since forever, I don’t think about food all day long and have to think about packing snacks and eating anything that falls in my hand just because I am too hungry. It is hard to do when you go out sometimes. This weekend we went to a party and all they had for food was pizza (think crust cooked outside in a proper pizza oven and I couldn’t resist, but it kicked me out of ketosis (I can tell now) and I don’t enjoy that! This is exactly what I am thinking now… full wellbeing (mental and body), weight loss happens to be a great side effect.
Private Member |
toronto, canada
Wish I could, honestly! Every time I try to go without carbs I just end up back on them and then gaining weight because I got used to being off them. Good luck though and maybe in the future I can join you 🙂
I will still be kicking ass in the ZGym, however.
Private Member |
melbourne, australia
Hey guys,
I alsaw found a great resource with very yummy keto recipes.
http://ketodietapp.com/Blog/
They are really great and I tried some of them alredy.
Private Member |
sydney, nsw, australia
Hi Z,
Day two of my keto diet. Last time I tried it I didn’t buy the keto sticks. I bought them today to see how I’m going. The stick turned whitish, so no pinks or purples. I guess that means I’m in ketosis? Should I try for a darker colour by restricting my carbs even more, or am I just really hydrated? I read they aren’t the best indicator of ketosis, but probably still useful nonetheless. I kind of feel like this pea stick testing could become a bit obsessive…