How to Start a Ketogenic Diet
Changing your eating patterns may not be simple. For some people adapting to a change in shopping, cooking, and ordering meals is easier. It depends on the individual.
The ketogenic diet (keto) emphasizes low carbohydrates, moderate proteins, and high fats. While it is not necessary, you may want to also keep track of your overall calorie intake. The way it works is your body becomes more efficient at burning fat (which results in nutritional ketosis).
Ketogenic Foods
Start your shopping list with the keto-friendly foods:
Proteins – meat, fish poultry, eggs
Low carb vegetables – broccoli, spinach, kale, cauliflower, asparagus
High-fat dairy – hard cheese, butter, cream
Nuts – walnuts, sunflower seeds, macadamia nuts, pecans
Berries – small servings of berries are acceptable
Fats – butter, coconut oil, olive oil, tallow, lard
You might also keep a list of those things to avoid:
Grains – pasta, cereal, rice
Sugars – including maple syrup, honey
Root vegetables – potatoes, beets
Fruits - especially with high carb content like tropical fruit
Packaged foods, even OTC medications, can have hidden sugars. Read the labels for dextrose, sugar, maltodextrin. These substances can increase blood sugar, which is what you are trying to avoid.
Look for keto versions of staples like nut-based flours. There are lots of sites that will give you good ideas about products to buy and those to avoid. There are also some good resources on portion sizes.
Side Effects
When changing your eating habits drastically, you might be prepared for some adjustments. The keto diet changes your body’s primary fuel source. Because this will probably be drastic, you may experience some fatigue or mental fuzziness. Don’t be alarmed. To begin with, drink more water. You may also want to slightly increase your sodium, magnesium, and potassium (with the supervision of your clinician). Add a little more fat to the diet. These symptoms should decrease significantly. However, if you have any medical conditions, check with your physician to be sure these minerals will not significantly affect your body’s performance or interact with any medications you might be taking.
In general keep track of how you feel. After the initial change, perhaps 4-5 days, you should notice some differences. If you do not feel any better than before, reassess. If you feel worse, check with your medical provider.
As far as weight loss goes, check the scales to see if you have lost any poundage. Try on your favorite outfit, dress, slacks, etc., and see if you notice any difference in how it fits and feels.
Studies reveal that the keto eating plan helps many individuals with medical issues like type 2 diabetes, Alzheimer’s, and cardiac conditions. Do not discontinue any medications unless directed by your physician.
Most people find they feel fuller and so eat less, which also leads to weight loss and generally better well-being.
