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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 |
Hey Zuzka or anyone, could somebody help me please?!?
Im just starting with my keto and playing with my ketostix, ive noticed that im on keto in the morning, after my bulletproof, (i dont eat anything) do my workoutu and BANG im not in keto anymore, what am i doing wrong??
Are the ketones just a waste product or can the body use/burn them during a workout?
How many times a day should we use a ketostix?
And what if one doesnt get enough fat during ketodiet? like I can have a green salad after my workout and another one later, and nothing else during the day, well water ofc…
I really hope that someone could help me please!!!
Hugs
~C
Private Member |
Doing a high intensity workout can temporarily down regulate keto – sort of like hitting the pause button during the workout. No worries, this is temporary.
I’m personally doing a Targeted Ketogenic Diet, where I eat very simple carbs (Smarties on a diet, about 15 – 30 grams of carbs) about 30 minutes prior to my workout so that my intensity doesn’t suffer. Personally, I prefer this over the regular Ketogenic Diet because of the demands of these sorts of workouts. It knocks me out of keto, but only for a little while.
The book that I recommend to EVERYONE thinking about a keto diet is “The Ketogenic Diet” by Lyle McDonald. He writes well and is great at explaining the science behind the diet.
Private Member |
Hey Carrie,
Just saw your comment and think I can help. You’re taking in exogenous ketones with your bulletproof coffee especially if you are using XCT/MCT oil and thereby excreting them which your ketostix are detecting. Your body is not in ketosis and producing enough of its own ketones to show up on the stix, so once the bulletproof coffee is out of your system you no longer get a positive result. I puzzled over this the first time I started experimenting with keto, but from the sounds of it I am pretty sure this is what you are noticing. Keep at it, your body will make the switch!
Also, make sure you get enough fat! You are effectively replacing your carb calories with other macronutrients ie. fat and protein to get your dietary intake, if you don’t take in enough fat I assume most of your intake would then be protein which I understand the body will burn preferentially over fat using a glycolytic pathway. Since you are trying to convert primarily to ketogenesis for your energy metabolism you want to be eating high fat, adequate protein and low carb. Dr. Terry Wahl’s research suggests that taking MCT with meals may result in your ability to eat a slightly higher amount of carbohydrate without kicking you out of ketosis so that may be something you want to look at as well 🙂
Private Member |
santa cruz, ca
I decided I want to try this diet. I’m buying books that people have recommended in comments, and from the video Zuzka shared, which I then researched. I’m going to read “Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet”, and “The Cantin Ketogenic Diet: For Cancer, Type 1 & 2 Diabetes, Epilepsy & Other Ailments”.
I might buy the sticks, but for now I want to learn what I’m doing with my body first. 🙂 Until I get these books, I will simply focus my eating on natural fatty foods, veggies, some animal proteins, and lots of water and herbs!
I have already been eating a non-strict low carb diet for a very long time. A few months ago I intuitively started eating veggie stews that I make with bone broth and some fish or meat, sometimes a very small amount of whole grain. I was also eating steamed vegetables with fish or meat and plenty of olive oil or curry sauces that I made from scratch. I also ate nuts and seeds for snacks. I make sure I include local fatty fish every week, coconut oil, avocados, etc.
I noticed all my cravings for any carb foods disappeared.
When I have cravings for food, they are always for nuts and seeds. Lately, I will eat one or two spoonfuls of black sesame tahini (SOOOOOOO GOOD), or cashews or macadamia nuts. I haven’t needed cooked grains, crackers, bread, nothing of the sort. Doesn’t even exist in my cupboards. Black tahini has become my “chocolate”. 🙂 🙂 🙂
I can’t say if I’m in “ketosis” or not, but I do notice that if I do eat something with a significant amount of carbs, I feel like total neurotic crap. And it’s really mostly grains for me. A potato or two in my stew doesn’t seem to do anything.
I noticed my muscles have become more toned and more responsive to my physical activities. People tell me I look like I’m in “really great shape”. I have never been fat. I’ve always been thin, but now I’m more lean, while keeping my feminine curves. I think this is really of importance, because every time I’ve been underweight, I’ve lost all my feminine shape and look. By eating the way I have, I am leaner but don’t look emaciated and gross!! I still keep my feminine goods!
So I feel this diet could be easy for me to begin already, since I have no craving or desire for carbs, grains, or sweets, even when they’re right in front of me (I’ve been tested….a lot….)
Only thing is…I’m not a fan of rigidity. And if I feel like eating grains and carbs, I don’t want to deny myself. I see no problem in trying foods and enjoying oneself. But for my daily typical lifestyle and the majority of my food intake, I think this diet will benefit me, even if I follow it 80-90% of the time……..I hope?
I know my Italian family and relatives are going to hate it. 🙂
Private Member |
mza, argentina
Hi Z!
I have a question, in the past years I have diminished the carbs in my diet and now I don´t eat bread nor anything similar( just because I get used to it), nor processed food. All carbs I eat are from fruits, vegetables, milk (or yogurt) and cereals. Is that a kind of keto diet?? Or it has to be more specific? I don´t count calories or anything like this, I just feel free in eating issues. And I feel so well and energized and I look great (that´s because of you of course) haha!! I don´t think I have to change my diet or you think it would add some benefits??
Private Member |
kelowna, canada
Thanks for posting about ketogenic diets. I battled my weight for years until I read about ketogenic diets on Dr Mercola’s website. I have been following this diet for over a year now And doing your workouts religiously. I am at my lowest weight ever and full of energy without ever crashing or any cravings. In a society obsessed with low fat and low salt diets, it is hard for people to accept that in fact fat is good and salt is good too… According we choose the right kind of fats and the right kind of salt… And choose to eat organic. Thanks Zuzka.
Private Member |
québec, canada
Yes, you’re right, it’s hard for people to accept something else than conventional wisdom!
Congratulations for your great results! 🙂
Private Member |
Zuzka, thank you for all the great tips. I used to have ovarian cysts that burst every month and it was so painful. I don’t think I did a full out keto but I had hardly any carbs and all my girl problems went away. I fell off the band wagon and my problems came back. In the Nourishing Traditions book, it states that traditional cultures that ate mostly cooked meat and fats incorporated raw, enzyme-rich foods and condiments, i.e., sauerkraut; Kim chi; pickled cucumber, beets, and radishes, natto, miso, kvass, etc. to help the meats become more easily assimilated. Also meats that have been well ages and/or marinated are easier to digest and its nutrients are more easily assimilated, and the same goes for dairy–yogurt and kefir are more easily assimilated. I swear by fermented and cultured foods. Thanks again for your fabulous website
Private Member |
Has anyone here with epilepsy tried the keto diet?
Private Member |
Hi Carla, I have just seen this post as I’ve finally got round to join ZGYM! I have epilepsy and have researched the diet but admittedly not as in depth as Zuzka has. According to a lot of the research studies done, It seems that the ideal diet for epileptics is somewhere in between the ketogenic diet and Atkins believe it or not. In order to be really effective for epilepsy the diet has to be strictly controlled, more than just a few recipes to pick and choose from. The control needs to be down to weighing the portions etc. However getting to the point, I tried it, as best as I could fit into my life, and I found it really beneficial. I fell off the wagon with it and am trying to get back onto it again. Do you have epilepsy or someone you know has? Go to epilepsy.org forums for diet experiences too, I found those really interesting and encouraging. Sam x
Private Member |
beech island, sc - south carolina, united states
How many times a day are you supposed to eat? Sorry if the question has been asked already.
Private Member |
lake tahoe, nv, usa
I eat 3 – 4 times a day.
Private Member |
Hi Zuzka, thanks for the tips. I did experience the keto flu for a couple of days . I did not drink enough and I learned the hard way. I think it is sooo crucial to keep hydrated at all times. I make sure that I drink 2 to 3 litres minimum of water. I also have been adding in my water Baobab fruit powder, which provides potassium, magnesium & vit.C, or pink salt. It helps! 👍
Also, I was wondering if you eat chocolate🍫 at all. I heard that if the chocolate is 85% or more, it should be okay. I would like to know your opinion!
Anyways, I’m quite new to this diet but so far, I do not find it too hard to keep my carbs low. The only thing is that I have never felt sooo thirsty and now what I crave is lots of water! 😂😂😂💦💦💦
Private Member |
This was interesting to read, thank you for the post. I always wondered, if you “cheat” during the transition to keto, say on one day you eat more than 20g of carbs, do you need to restart the transition or is it just a minor set back? From what I’ve always read, you have to be extremely strict while transitioning to keto and once your carb intake is too high, you’re off again and have to start over…
My mom first told me about keto a few years ago and was following a primal/ paleo keto diet for a while, and it really worked for her. She lost 25 pounds and was able to maintain that weight just by following a low carb diet (she can’t exercise very intensely due to her age and some injuries, but she does go for long walks or hikes almost every day and works around the house in general). It also helped my dad, he lost a lot of weight as well and had some inflammation issues (gout) that went away. They quit after a while though because my dad always craves bread and pizza 🙂 They’re trying to get back in again as my dad gained weight after operating on his hip.
My mom got me started on eating less carbs and it was great for me because I started to find cooking more enjoyable. However, I’ve never managed to go full keto, as the first few weeks of the transition are so hard because the bread, pastries and chocolate here are SO GOOD! (I live in Switzerland). I try to replace them with paleo breads and baked goods, but no matter how good it’s never the same. I always end up cheating at some point… It is especially hard when you work in an office or go to school and everyone always goes out to eat lunch. Also you have to be EXTREMELY strict, and avoiding certain veggies and fruits on top of having to avoid all those tasty baked goods and sweets is really difficult for me.
I get a lot of information on keto and low carb from https://www.marksdailyapple.com/. It’s full of interesting articles, has a great forum and a ton of recipes (also specifically for keto!). Another great site for low-carb/ paleo recipes is https://againstallgrain.com/. Though I find a lot of the recipes to be more time consuming, they’re really tasty. Not all recipes are necessarily keto here, so you’d need to pay attention to the ingredients.
Private Member |
Ok sooooooo
Can anyone give me sample of what they are eating for a keto diet…?
Like
Maybe a few days worth? I just need some ideas to get this going
Private Member |
charlotte, sc
Hey Rebecca,
Zuzka recommended a few sites to get started on Keto and one of them (ibreatheimhungry) has a full 8 week plan with links to recipes. Pretty awesome! Hope this helps!