You’re transitioning. All of the years of carb intake has trained your body to convert carbs into glycogen so when you transition over to keto, your body needs time to make the proper adjustments. You can’t simply make your car go electric by adding another battery.
“Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. All of a sudden, they hit a wall and get ‘keto flu.’ They feel tired, lethargic, and experience headaches,” Wittrock says. “The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. If you are deficient in any of these, you will suffer mentally and physically. This is the single biggest reason people fail on the keto diet.”
Ketosis has been shown to help reduce seizures in people with epilepsy, especially kids. It may also have benefits for people with Alzheimer’s disease, Parkinson’s, or other degenerative cognitive diseases due to the neuroprotective effects of ketones and, likely, the rich nutrition of a ketogenic diet.
New to low carb or Keto dieting Dieting? Start with my 3 Day Keto Diet Kickstart, which answers a lot of Keto FAQ Newbie questions! Trying to bust through a plateau or lose those last few stubborn pounds? Try the 5 Day Keto Egg Fast Diet plan for even faster weight loss results!
I tried to scale the recipes as best as I could in this meal plan, but not every recipe will be scaled, and some recipes will give leftovers. Make sure you look a few days ahead in the meal plan, as some leftovers are used. Freeze things if you have too much leftovers. You can always re-use this food later on!
Ketone salts: Another form of exogenous ketone supplements come in the form of ketone “salts.” This is where the ketone body (again, typically beta-hydroxybutyrate) is bound to a salt — sodium, calcium, magnesium or potassium generally.
This is important because one of the primary triggers of insulin is eating. I am not talking about taking your supplements or drinking tea or even one cup of coffee in the morning but eating five to six times a day—and let’s not forget, snacking will spike insulin even if it’s healthy food. The more frequent the eating, the more there is chronic elevation of insulin, leading to insulin resistance.
To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.
Each method has its advantages and disadvantages, but measuring ketones in your blood is often the most effective. Although it’s the most affordable, urine testing is typically the least accurate method.
Fat With Every Meal: Every meal should have at least one source of healthy fats. Ideally, you want to shoot for 70-80% of calories from fats for any given meal. My top sources are coconut (oil/butter/flakes/milk), grass-fed butter or ghee, olives/olive oil, and avocados.
Add exercise in. It’s a known fact that exercise is healthy. If you want to get the most out of your ketogenic diet, consider adding in 20-30 minutes of exercise a day. Even just a small walk can help regulate weight loss and blood sugar levels.
Quick Video Recipes Fat Bombs Recipes for the Fat Fast Keto Slow Cooker and Crockpot Keto Mug Muffins & Mug Cakes Low-carb Pizza Keto Burgers Keto Soups Keto BBQ Keto Mediterranean Food Keto Mexican & Spanish Food Low-carb Crackers & Dips Low-carb Meatballs Recipes for Intermittent Fasting Keto Offal & Organ Meats
A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets. Read more on keto and cholesterol >
In the worst form of diabetes (type 1), a condition called ketoacidosis can exist. This is completely different from ketosis. Ketoacidosis is a disease state where there is no more insulin and acids build up to high levels that are dangerous to one’s health. But with ketosis, the pH in the body doesn’t even get close to the high levels seen with ketoacidosis.
Don’t Calorie Restrict – While adapting to a keto diet it may help you adjust by not restricting your calories, even if your only goal is weight loss. Calorie restriction will be easier, and even happen naturally, when your body becomes more accustomed to the diet.
Supplements are a popular way to maximize the benefits of a ketogenic diet. Used in conjunction with a nutritious, whole-food based ketogenic diet, these supplements can help you get into ketosis quickly and easily.
Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy.
The brain can only use two types of nutrients for fuel: glucose and ketones (16). This is why, despite information that states a certain amount of glucose is needed per day for optimal brain function, a keto diet can actually support cognitive function. In fact, some people report improved focus, concentration and mental alertness when they enter ketosis.
That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose 3 grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn’t enough on keto; you need enough sodium, too.
Most of you are familiar with Bulletproof coffee aka BPC – Instagram and other social media are flooded with pictures of mugs filled with frothy coffee. For those who are new to it, it’s a blend of coffee and healthy fats, including grass-fed butter (more omega 3s than grain-fed) and MCTs.
Animal meats have certain readily absorbed forms of these nutrients, which plants do not. Therefore, I recommend that you get these vitamins by consuming animal protein with fat. Just make sure the animal foods are grass-fed and organic.
Making any new change can seem overwhelming, but having a plan in place will set you up for success. View recipes for breakfast, lunch and dinner, snacks and dessert on this site, or download the Perfect Keto Recipes Ebook.
You can also simply toss leftovers in salads as long as the combinations make sense. Time and time again we make cheeseburger salad with our leftover cooked ground beef. It’s such an easy way to make lunch!
VITAMINS: Most of the vitamins and minerals you will need come from vegetables, such as in salads . B vitamins are present in whole wheat, but we don’t want to consume grains because they turn into sugar too fast.
Think about what’s happening. Your cells are resisting insulin, causing your body to make a lot more. With all this extra insulin in your blood, you could experience low blood sugars. This is called hypoglycemia, a word made from hypo (low) and glycemia (glucose in the blood). Hypoglycemia is caused by too much insulin in the blood and is a prediabetic symptom. Signs of hypoglycemia include cravings for carbs and sweets, being irritable, moody or depressed, having vision problems, being hungry or dizzy, and the list goes on and on. Your brain is the first organ to feel the effects of low blood sugars.
Some of the food, for example the Not Your Caveman’s Chili, is used in the first week and then again in the last week. You could use the same batch you cook in the first, which not only saves you energy and time, but also saves money. Just freeze it and bring it out to defrost as needed.
This form rotates ketogenic days with high carb days, usually five ketogenic days followed by two high carb days. Sometimes referred to as ketogenic carb cycling, this version of the keto diet can help maximize fat loss and build muscle.
A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.
This is where the magic happens. Eating a high carb diet means you’re always producing insulin to transport the glucose around your body. The fat can just sit around and watch because insulin is doing all the work. The fat is eventually stored, which leads to weight gain.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.
Interestingly, our body’s original fuel source was ketones. It’s only recently that we’ve been using glucose as the primary energy source. This also explains the tremendous baggage that comes along with it.
Below you’ll find a quick visual guide on the best (and worst) low-carb vegetables for keto. Keep scrolling down to see a complete list of the most commonly consumed vegetables. At the bottom of this page, you’ll find a list of the top 10 vegetables to consume based on scientific facts.
These are some of the lesser common problems that I am e-mailed about on a semi-consistent basis. Many of these problems also relate to hydration and micronutrients, so make sure that you are drinking plenty of water and replenishing electrolytes.
Careful with snacking: One thing you have to keep in mind is that even while eating keto you can suffer from small insulin spikes. Less snacking means less of those giving you a better chance of losing weight.
I am curious about what has been referred to as “keto rash”. I decided to shift from a GAPS Diet to a ketogenic one. I wasn’t tracking my carbs specifically and was doing well. Then I developed this rash on various parts of my body. I originally thought it might have been either pecan or MCT (C8) that I started having, but I have eliminated both of those. Then I did some research and realized that others have also experienced this rash after starting a strict Ketogenic Diet. There are a few solutions running about–most of which include introducing carbs at higher levels. Antibiotics were also listed. Anyway, I was wondering if you have run across this type of rash as it relates to starting a low-carb diet? Any thoughts, Dr. Jockers?
Usually the star of unique dishes, cauliflower can be used for a variety of things. You can use cauliflower for wraps, pizza, casseroles, or even mashed “potatoes.” It’s no surprise that it’s one of the most used and most versatile ingredients in most low-carb kitchen pantries.
Bulletproof Coffee is coffee with added grass-fed butter and a fat called MCT oil, which is extracted from coconut oil. It’s alright to consider it as a meal but remember that it can slightly trigger insulin. However, I think it is good to do in the beginning, as it reduces hunger. For some people, it could slow progress so it’s good to experiment.
This will provide you with a good amount of potassium, as well as most of the remaining required nutrients. Furthermore, it will counter all the fat that’s being burned up and coming out through your liver.
A: The short answer is yes. Aside from the broad guidelines stated above, there are no real “rules” so long as you’re low carb, moderate protein and getting the rest of your calories from fat. If it fits within your macros, then you’re fine.
What is a keto food? What does a keto meal look like? Here are some examples of high-fat low-carb foods on the ketogenic diet food list you can expect to eat lots of if you’re following the ketogenic diet:
For years and years, fat was seen as harmful for heart health and we were told to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease.
How often you eat is also up to your personal preference. “For most people, I recommend three to four meals per day with a few healthy keto snacks in between,” says Dr. Axe. “This ensures that you’re getting a good mix of protein and fat all day long to keep you feeling energized and satisfied.” That being said, he encourages people to listen to their bodies and tune in to when they’re truly hungry. “If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you.”
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study (24).
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.