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My Experience with Ketogenic Diet
Nutrition | August 13, 2015
I recently followed the Ketogenic diet (click on the link to learn more) for over 6 weeks and I wanted to give you guys my honest opinion and an overview of my own experience.
It wasn’t my first time doing Keto, however it was different from the first and second time I tried it. They say 3rd time is a charm, and it sure was this time around. Our bodies are really good at adapting and the more you do something, whether it be exercise or diet, your body becomes better and more efficient at dealing with the situation. In this case, I have noticed a huge difference in the rate that my body adapted to the high fat diet and using fat as a main source of energy, in comparison to my past 2 trials. It felt like my body was telling me: “oh, are we doing this again? I remember, and I can do better this time”. It took me only 3 days to get into Ketosis, however I was really diligent and followed strictly the jump start rules, I have posted for you guys.
The entire adaptation period took about 10 days, which is quite fast. Some people take as long as 3 weeks. These were the stages of my transformation to a burning fat for energy:
The first 3 days I was peeing every 10 minutes like a 4 year old, and had to drink a lot of water not to become dehydrated. Some people experience headache during this time, but I was ready. I was drinking a lot of water, had salt if I started to feel tired (mostly in the form of home made chicken broth), and I supplemented with Pottasium and Magnesium.
After the first 3 days I have already noticed an increase of energy that lasted the entire day. I didn’t feel like I wished I could take a nap during the afternoon, and despite how busy I was, I didn’t feel overwhelmed (we were in the process of moving into our new home, and I have a lot going on with my book, supplements, clothing line, ZGYM, etc.). I noticed my body started to appear slimmer, because my body was no longer retaining water. I have also noticed I didn’t feel any stiffness in the mornings, and my flexibility had started to increase noticeably. The only problem was the lack of strength I felt during my workouts. After doing a single push up I felt like like I had already done 20 reps. It’s the weirdest feeling to feel exhausted like that after doing a beginner-style workout, when you know you’re in really good shape.
I did not have cravings for carbs or anything sweet and I wasn’t experiencing hunger the way I normally do. Not that I normally starve or something, but in Keto I was just not hungry for hours on end. I had to remind myself to eat.
During the 2nd week my frustration with strength and endurance continues, however I am slowly seeing an improvement. I exercise daily so I notice even the slightest change in my performance. After 10 days, my stamina was back to where it was when my body was using glucose as the main energy source. That’s when I knew my body had finally adapted and it felt amazing. I was utilizing all the fat I was eating to generate energy for my brain and muscle activity.
After the first few weeks, besides having more clarity and having a constant flow of energy, from the time I woke up until the time I went to bed (which I expected), I was taken by surprise when I got my period and didn’t have any cramps! Normally I suffer 2 days every month from really bad to sometimes debilitating cramps that I can’t deal with. This time however, without taking pain killers, I had no cramps! Even though I did notice my energy was lower, I didn’t feel as exhausted as I normally do during this time of month.
I went off Keto after 6 weeks, after we moved to our new house. I didn’t stop because I had some uncontrollable cravings but because I just simply wanted to enjoy my glass of wine in the evening watching the beautiful sunset from our new back yard, I wanted to enjoy a bowl of cherries while sitting by the pool, and I wanted to prepare delicious salads with juicy peaches which are currently in season. It’s just the romantic in me that wanted all those things.
I believe the Keto diet is an amazing sugar detox and it’s worth trying especially if you need that sustainable energy throughout the day. This is helpful if you need to be really focused on important projects for your job or school. Fat has been proven to be a far better quality fuel than glucose and even though it’s not as widely spread news yet, you are going to hear more and more people turning to Ketosis mainly for health and energy purposes.
Remember, you have to give yourself at least 2 weeks for a complete adaptation. Some people left comments saying that this diet can’t be healthy if it makes you feel like a crap at the beginning. Well, that’s not true. Remember, that your body doesn’t like change. If you have ever recovered from an addiction to any harmful substances like cigarettes, alcohol or drugs, you may recall the horrible feeling of withdrawal. Your body was not happy, when you tried to quit, you felt horrible, and this is exactly why so many people have a hard time quitting the unhealthy habits. Sugar is the unhealthy substance you’re trying to quit, when you go into Keto. Of course it’s not going to be pleasant to go through sugar withdrawal. I used to be a chain smoker, believe it or not. I remember the headaches, anxiety, moodiness and constant coughing each time I tried to quit. I gave up a few times and the cigarette made me feel good again. How is it possible that I didn’t feel better instantly when I stopped smoking if it’s so much healthier for me not to smoke? It’s because our bodies hate change which makes any adaptation period uneasy to deal with.
After 6 weeks I stopped doing Keto and went back to earning my carbs with my workouts. I’ve maintained that lifestyle for almost 8 years and I’ve felt great and have gotten great results. Although there were a lot of benefits to being in ketosis, you have to be very strict and I don’t think it’s for everyone, all the time. It’s fine to detox for periods of time but I personally prefer to control my carb intake and enjoy the foods I love on a regular basis. In a sense, I’m a carb addict that controls her intake. I’m all about owning it, instead of living in denial. I believe I can stay fit and healthy following this lifestyle and live a very long life.
Unless, I get some horrible disease like cancer, if that happens I’ll go back to ketosis long-term. Research shows that cancer cells can survive only off of glucose and that Ketogenic diet has the capability to starve those cancer cells and heal people. I’m wondering why this information is not spreading already like a wildfire… If giving up sugar can actually save your life, why aren’t there more programs out there and information to help people do it? Oh wait, are those expensive cancer treatments making a lot of money for the big companies? That makes sense then, let people use more drugs and put them through chemo rather than letting them know that there’s a more natural and completely holistic solution that might save their lives. Here’s a great article about Dr. Fred Hatfield who had only about 3 months to live before he got introduced to Ketogenic diet and starved those cancer cell f**kers. There’s no doubt in my mind that I would instantly stop eating carbs and sugar if I was diagnosed with cancer. I mean, that’s a no brainer, right?
Private Member |
Hey Z, I’m not one to usually comment but I felt like I should bring up my own perspective here. I agree that keto has a lot of benefits, but my point is it’s actually not the only diet that has so many unexpected wonderful benefits. I’m on a high-carb, low fat (mostly raw) vegan diet and it actually has a lot of the same results(speaking of cancer, i’m sure many people have heard that it has cancer-reversing properties too, even though it’s high in sugar!) I know its strange because these diets are on completely opposite sides of the spectrum, but what I’ve learned over the years(I’ve actually done keto before too) is that neither fat nor carbs are the enemy- it’s just a matter of how you combine them and in what form they come. My own personal preference for veganism just stems from the overall cleanliness of foods I put in my body, as well as the environmental benefits of the diet. I agree, though, that it is unfortunate that not more people are aware of just how many things can change if you just go on a better diet, but I think (and hope!) that is slowly changing.
Private Member |
People get very excited when they try out a diet and it does wonders for them – anything from curing an ailment, condition, disease, or providing wonderful mental clarity and energy. They sometimes get overzelaous in their promotion of that diet, thinking that it’s ‘the only way’ to be healthy. They forget that different individuals will respond differently to different diets. Some will thrive on a ketogenic diet while others will thrive on a vegan diet, while others still will feel best on a diet that’s somewhere in between. It really depends on the individual. There are a few guidelines I’m sure could be universally applied to all healthy diets like: limit/eliminate refined sugar intake, processed foods, eat lots of nutrient dense foods, etc. Ultimately, everyone should take responsibility and seriously experiment on themselves and see what works FOR THEM.
Private Member |
Hi zuzka ☺i’m on keto dite actuelle (3weeks) and i love it !!! Still 2 or 3 weeks and i think a will go back To paleo, not that i don’t like keto but like you i miss my apple ☺. I’m a big fan of what you do. Hope m’y english is ont toi Brad xo xo
Private Member |
Exactly, it’s the way fat and carb are ccombine that make the difference. It’s all a bout personnal taste and point of view ☺
Private Member |
Oups ! Hope my english is not too bad 😉
Private Member |
uk
I don’t like the conspiracy theories. If people need to bring them up to make a point you know they are talking nonsense and their theory is not a good one. And the reason why keto info is not spreading like a fire Zuzka its because it can’t cure cancer. No diet can. Its tempting to believe it cos diet is one of the few things we can control in our life. Also, nobody is forced to take chemo, if you believe you can cure yourself of cancer with coconut oil and avocado feel free to do so. Low carb/keto has been around for ages and all the info about it is freely available on internet and the ‘evilness’ of sugar has been hitting news headlines for last couple of years. So no need to make conspiracy out of it. Just as well we have carbs and sugar otherwise what would be blaming for our health problems:) Other than that I enjoyed reading about your experiment. Definitely interesting.
Private Member |
Hey zuzka! I’ve got a question. For post workout meals, what did you eat during your ketogenic experience?
Private Member |
lake tahoe, nv, usa
On Keto you stick with the same recommended ratios of fat, protein and carbs even for the post workout meals.
Private Member |
Hi Zuzka,
I found this recipe. It actually tastes good. I’d love for you to make it and give us feedback. What’s your take on it for keto? (That’s what I’d like to know) xoxo
https://youtu.be/zOvxHEccDXM
Thanks dear!
Raquel
Private Member |
As a dietitian and personal trainer I enjoy seeing healthy recipes and fad diet reviews on this website but I do suggest that everyone following any fitness/nutrition blog seek the advice of a true medical professional before attempting any new diet or exercise routine. Zuzka also suggests this throughout her website. I’ve worked with cancer patients, athletes, and critical care patients and I’ve seen the struggles they’ve had with various diets and witnessed adverse reactions first hand when it comes to trials of alternative medicine including premature death. That is why I feel the need to respond to this post.
I agree that if I had cancer I too would be trying anything and everything out there to stop the spread of the disease. You have to do adequate research though and google is NOT a research source it is simply a search engine and will bring up everything out there. If you are serious about conducting research on nutrition for the treatment of any disease seek out medical journals with peer-reviewed, clinical trials that demonstrate evidence-based research on human subjects. Any article found through google, even if written by a “doctor” does not imply accuracy in statements as there are many quack doctors out there promoting their own agenda.
The evidence available to us today demonstrates that cancer risks are decreased with the consumption of a high plant-based diet and that includes a high amount of carbohydrates (vegetables, fruits, grains, legumes, etc) and that the consumption of processed meats and red meats (also incorporating high saturated fats) correlates with a higher risk for colon cancer and pancreatic cancer.1 Although there may be research in the future that promotes ketogenic diets for brain cancer patients, it has not been well demonstrated in current studies due to the ethics involved in not providing regular medical treatment in addition to the ketogenic diet.2 I see both sides of the argument in response to this posting but I see it as it should be seen, the opinion of a fitness enthusiast who has only the best intentions for her followers. I don’t think Zuzka is promoting her own agenda but I also don’t think you should take her opinion in place of medical treatment. I hope this is helpful.
1.Cancer Prevention and Early Detection Facts & Figures. American Cancer Society Website. http://www.cancer.org/acs/groups/content/@research/documents/webcontent/acspc-045101.pdf. pp 25-26
2.Gorski, D. Ketogenic diet does not “beat chemo for almost all cancers”. Science based medicine website. https://www.sciencebasedmedicine.org/ketogenic-diets-for-cancer-hype-versus-science/
Private Member |
lake tahoe, nv, usa
1. Did you google these websites? It’s funny you say that Google search is not the way to find an adequate research, but all you did was to share other website that you believe are adequate.
2. I didn’t say that someone should do Keto instead of the traditional cancer treatment. I said I would do Keto if I was sick with cancer and that I don’t understand why doesn’t it spread that cancer can live only off of glucose. That to me is such an important information that is somehow not known to public and could make a huge difference.
3. There’s a difference between speculations and facts. We can only speculate what actually causes cancer or what type of diet can help to decrease the risks. All the evidence you talk about is only a speculation about what may or may not help to prevent or cure cancer. Do I believe that eating more veggies, and fruit and a healthy grass fed meat is good for us and may decrease the risk of cancer? Absolutely, but it’s not a guarantee. Everyone of us knows or heard of someone who smoked, drank, and ate unhealthy their entire life and did not get sick with cancer. There are also people who have been paying attention to their diet and exercised regularly, never touched a cigarette, drugs or alcohol and couldn’t be saved from cancer. There are so many vegans claiming that if you stop eating meat, you’ll decrease the chance of getting cancer, yet there are actually quite a bit of vegans that are sick. If it’s not a fact, it’s just a speculation. If you cut yourself with knife you will bleed – that’s a fact. If you hold the knife in a certain way, you will decrease the risk of cutting yourself – good advice, but not a guarantee. The only fact we do have at this point is that tumor feeds off of glucose, no matter who you are, what diet you’re on, or how often you exercise.
Private Member |
seattle, washington
My problem with all this is cancer will live without being feed glucose.
http://www.hopkinsmedicine.org/news/media/releases/cancer_cells_feed_on_sugar_free_diet
Private Member |
Hi Zuzka,
Thanks for your response. I was commending you on sharing your opinion and in no way trying to offend you. I don’t think that you recommended avoiding medical treatment for ketogenic diets and I was in no way disputing your opinion. Like I said, I enjoy your website and I know that you are only providing information that you believe would be beneficial to your fan base. Obviously you care about your followers and you don’t try to provide inaccurate information. I agreed that I would try anything if I had cancer too (including the ketogenic diet, which has not shown detrimental side effects in current research). Unfortunately there are other websites out there that do provide inaccurate information and I hope that everyone does their research adequately before forming an opinion rather than reading one blog written by any one doctor.
I did link an article that talks about specific clinical trials that were not able to validate the use of keto diets alone because of the ethical considerations related to avoiding medical treatment. That article reviewed several studies and found the pros and cons to the trials of keto diets for brain tumors. I think in general many medical professionals have great hope for nutritional treatments of disease (especially dietitians like myself) but we also have to follow guidelines that are set forth to treat specific diseases based on evidence-based medicine. Even some of the greatest ideas for treatments have ended up being detrimental to patients by worsening or progressing their disease state (such as high dose Vitamin C infusions).
I did not have to google the articles I shared since I am familiar with the references as reliable sources to the medical community that utilize evidence-based research. The American Cancer Society has reviewed thousands of studies that do show correlation that plant-based diets decrease cancer risks and diets high in processed meats and red meat do increase risks of colon cancer and pancreatic cancer but of course correlation does not equal cause for every person. Several studies are referenced in the article I posted from this year’s annual review from the American Cancer Society which is the largest grant provider for cancer studies in the US.
Of course glucose is the preferred source of energy for cancer cells – no one disputes this as glucose is also the preferred source of energy for all cells because it is the easiest to breakdown and most readily available in the form of adenosine triphosphate (ATP) which is produced quicker utilizing carbohydrates rather than going through gluconeogenesis (which is the process in which glucose is generated from non-carbohydrate sources) to break protein down to provide energy .
I am happy to share more reliable websites that provide evidence-based research articles from peer-reviewed medical journals (see websites below). Google does have another website called google scholar which provides access to published articles and filters out general searches (however not all the results will include peer-reviewed, randomized control trials which are more accurate for medical purposes).
The American Journal of Medicine – http://www.amjmed.com/
The American Journal of Clinical Nutrition – http://ajcn.nutrition.org/
American Society for Parenteral and Enteral Nutrition – https://www.nutritioncare.org/
Natural Medicines Comprehensive Database – http://naturaldatabase.therapeuticresearch.com/(X(1)S(tw1wth55e2yvc545oflud1f3))/home.aspx?cs=&s=ND&AspxAutoDetectCookieSupport=1
National Institute of Health (NIH): National Cancer Institute – http://www.cancer.gov/
NIH Office of dietary supplements – https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx
Private Member |
@Rebecca wwoww! you know your stuff…….love it! Do u have a blog? Some of what say is over my head but im impressed. U and Zuzka should team up!
Private Member |
Totally agree with you Rebecca. I am a bit wary at how defensive Z gets about this especially when there are trainers and RD’s (and a Physicians Assistant, Personal Trainer, and BS in Nutritional Science member like myself) who actually DO research in cancer growth and prevention. Doctors and medical professionals and RDs alike are not hiding things from people. Only basing information on facts and studies (not just one study or one experience like Fred Hatfield a PHD in Exercise Physiology NOT a medically trained doctor). I love the workouts but I can’t in good conscience stay.
Private Member |
I feel the need to say something, as I just watched a documentary yesterday supporting Zuzka’s comments from a very reliable source. In fact, for a short time anyone can check out this 9 part series at http://thetruthaboutcancer.com/ Episode 4 goes into detail about the two sources that fuel cancer being sugar and glutamate. I encourage you to check out the website to learn even more about this topic.
Private Member |
Hi, Zuzka! Thanks for sharing your feedback. I am on low carb-high fat diet from a little more than month. But I do not see the visible changes in my body, except that my cellulite is most visible than before. I lost my period before one year and with this diet I am trying to turns my period back. Can you please share one of your daily menu on keto diet and on your diet now.
Private Member |
Hi Zuzka
Thank you for sharing your experience with us.
Last year I tried this keto thing for about a week. I suffer from MS (Multiple Sclerosis) and therefore always feel tired no matter how much I’ve been sleeping or resting. That’s why I wanted to try this Ketogenic Diet since it’s recommended for treatment of choronic illnesses also. But somehow I didn’t feel any benefits at all. But after what I’ve learned from your experience, I might give it another try!! 🙂
Thank you, Zuzka. You are such an inspriation and help for all of us. Keep up the great work!!
Love, Britta.
Private Member |
seattle, washington
Potassium one t and two s’s.
Private Member |
Hi Zuzka,
Im glad you had a good experience with the keto diet. I have tried many diets over the last few years. If anyone is interested the diet that I have been doing and researching is a plant based 80-10-10 diet and its amazing. Energy though the whole day, increased stamina and strength during my workouts. I couldnt be happier. Plus Ive lost weight and gained muscle!!! it goes against everything I used to believe so I wanted to give it a try. Its seriously a life changer. The only thing I supplement is B-12 and I had blood work done after being on this diet for 6 months and no deficiencies! Its the best and changed my life 🙂