In this article Dr. Zyrowski is going to give you a comprehensive breakdown on how to start the Ketogenic diet. This is a big question a lot of people have.
As a matter of fact there is a lot of people who say they are following the ketogenic diet and when asked for more details, you find out whatever they’re doing isn’t the ketogenic diet at all. Or they are following some odd variation of the keto diet. People are kind of lost because a lot of resources out there on the ketogenic diet are bits and pieces only.
So, the intention of this article is to break it down from A to Z and tell you everything you need to know. We’re going to talk about why you do this and why people follow the ketogenic diet. We’re going to talk about the breakdown of the macro-nutrients. What you need to avoid and you will hear about the foods that you need to consume while on the ketogenic diet to help you get jump started.
**If you want to know how to do the ketogenic diet properly it starts with consuming the proper foods, the proper vegetables, fats, meats, and sweeteners. These foods that your consuming are specifically chosen to be low in carbohydrates and high in nutrient content.**
The question of ‘How to start the ketogenic diet?’ ends right here with this article and accompanying video. For beginners it is not that difficult if you have the right directions. Once you watch this video you’ll have the information that most people don’t have. You will be well on your way to a low carb diet and how to do the keto diet correctly. Only the top foods people are eating is covered. This will allow you to get going quickly while having a good understanding of the diet.
We do recommend you buy a good keto cookbook that provides meal plans and has a good choice of recipes. By picking up a good cookbook it will give you further insight on the foods you can eat while doing the ketogenic diet. We recommendation Kyndra Holly’s, Craveable Keto cookbook.
How to Start the Ketogenic Diet
What is the ketogenic diet.
This is a very nutritious diet that specifically focuses on nutrient dense foods. Food that are specifically picked to be low in carbohydrates and high in nutrient content. Essentially it is changing the way that your physiology and your body is working. Instead of burning sugar for energy, your body is burning fat for energy. Most people who are on any standard diet are consuming a diet that is very high in carbohydrates and very high in sugar. This means that their body is burning sugar for energy. Now when you switch, and start following the ketogenic diet, what happens is you’re taking those carbs out of your diet, you’re taking that high amount of sugar out of your diet and you’re adding a lot of fats into your diet.
As a result your body starts burning fat for energy. This is where your liver starts breaking down fatty acids and turning them into ketones. These ketones are used by the body for energy. They are used by the brain for energy. This is considered to be a much more efficient fuel source for the body. People who start following the ketogenic diet feel that they have more energy, they feel that they don’t crash as much. They feel that any pain they have just starts to melt away. Following the ketogenic diet helps people in many ways.
The why behind following a keto diet.
A lot of people look at keto and ask, “Well, why would I even do this? What would be the point? This seems like a lot of effort for nothing”.
The “why” behind it is because, first of all, when we start following the ketogenic diet, we start decreasing inflammation in the body. Now, as you may know inflammation is the root cause of many different diseases. First, it starts with an inflammatory problem in the body and then it spirals off into many different health conditions like heart disease, cancer, Alzheimer’s, Parkinson’s, Polycystic Ovarian Syndrome, neurological conditions and also epilepsy. When we follow the ketogenic diet, people are recording who had these conditions are able to start reversing them and start seeing great progress in the recovery of this disease. What they also find is that their biological risk factors for these different diseases start to go down in a big way.
Following the ketogenic diet is scientifically proven to reduce the risk factors of many of these different conditions and many more that are not even listed on the board. Another reason that a lot of people really like following the ketogenic diet is because it is incredible for weight loss. What happens is when your body starts burning that fat, it starts burning the fat all over your body for energy and as a result you lose weight.
First, we’re going to consume high fats. As already mentioned this is a high fat diet and we’re going to consume a lot of really good quality fats. Next, we’re going to consume food moderate in protein and low in carbohydrates. When broken down percentage wise, we’re going to be right around 60% fats, around 30% proteins and then 10% of our diet is going to be carbohydrates.
Starting with protein we can break this down even further. When looking at how much protein we should consume on a daily basis, what we do is we look at your lean body mass. As an example, if you are 180 lbs (82 kg) and you want to lose 20 lbs (9 kg), this puts you at 160 lbs (73 kg). In order to figure out how much protein you should consume, you take 160 x 0.8 and that will give you the rough estimate as to how much protein you should consume on the ketogenic diet. There are more precise ways to go and figure out your lean body mass but the method mentioned here will get you off to a good start. Now, with carbohydrates we want to be at 50 grams or less. Once you have figured out the protein and the carbs you just need to fill rest in with 60% fat.
A lot of people say, “Well, you’re saying this number and another doctor said a different number and I’m confused because everybody has a different opinion.” As mentioned, the breakdown is a good rule of thumb to go off, but one thing to remember is that everyone’s body is different, and everyone’s daily activity is different, so this will vary. If you’re an athlete and you’re performing at a high level, you might need more protein, you might need a little bit more carbs, you might be able to handle more proteins and carbs and not fall out of ketosis. Maybe you are someone who is sick and you have some insulin resistance issues.
Almost anything’s going to throw you out of ketosis in the beginning. It will vary based on you and based on your physiology. Below we give you some tips as to how you can really dial in and know if you’re in ketosis using some different apps and instruments to measure the ketones in our blood. As a rule of thumb, this is a great place to start but it will vary based on the individual. Once you become good at ketosis, you will be able to dial yourself in.
Foods you need to avoid
So, the foods that you need to avoid while on the ketogenic diet are high sugar foods and high carb foods because if you’re consuming a high amount of sugar and a high amount of carbs, we can’t be in ketosis. Our body will switch from that fat burning state to a sugar burning state, knock us out of ketosis and all that hard work is done for. When we look at foods that we need to avoid, we’re going to think bread, pasta, bananas. Although a fruit bananas are on there because we’re referring to high sugar fruits. High sugar fruits would be grapes, oranges, bananas and so on. We also want to avoid sugary drinks like sodas and juices. I know that it comes from oranges but it’s still a high amount of sugar or any other type of juice. Next you want to avoid candy and beer.
Foods and drinks you can consume on a ketogenic diet
Now we will talk about the foods that you can have while on the ketogenic diet and also talk about the different bonus tips for you to make this so much more manageable.
Let’s go ahead and have a look at some of the top foods and beverages that people are consuming while on the keto diet. This isn’t designed to be a comprehensive guide but a quick start guide to give you the top foods and beverages. If you’re already on the diet, it will be a little bit of a refresher for you. First of all, when we look at the different beverages that people are drinking while on the ketogenic diet, we’re sticking to water. We’re drinking coffee with a little bit of cream or just completely black. Also, tea, and then, dry red wines and then, apple cider vinegar drinks. This is what people are really sticking to in the way of beverages. Dr. Zyrowski has an apple cider vinegar drink that he suggests which you can find in the link below.
The fruits that people are consuming while on the ketogenic diet ideally, is berries. The reason we want to stick to berries is because while on the keto diet, we want to keep our sugar levels low in our body and berries are low in the glycemic index. Berries are also high in antioxidants and nutrients so you’re kind of getting more bang for your buck there. So, concerning fruits just think berries we have strawberries, blueberries, blackberries, raspberries, and all the different berries out there.
Next you have the different nuts which are really great to snack on. We are looking at nuts such as pecans, macadamia, and Brazil nuts. These are really great because they’re low in carbohydrates but also, they have high amounts of fats on as well. So, these are some really great snacks to have and also great foods to eat.
When looking at meat on the diet one of the things that we’re going to consider is to always have pasture-raised or organic meats. The reason that this is important is because we don’t want to be consuming those meats that are coming from farms that are using different pharmaceuticals on their animals. And also farms that are using a lot of GMO crops and different pesticides in the feed that farmers give to their animals. We also just want to make sure that we’re eating sustainable food as much as we possibly can. When we look at the meats, we want to consider beef, chicken, lamb, and also wild game.
When we look at vegetables, we want to think above ground vegetables. Above ground vegetables, once again, very nutrient dense but also, the other thing that’s great about them is they’re low in carbohydrates which is important in maintaining the diet because we’re going to be consuming a lot of vegetables. Obviously the low carb ones are going to be the best. So, we’re looking at vegetables such as cauliflower, cabbage, avocados, broccoli, zucchini, spinach, kale, and also green beans and Brussel sprouts are great too. This isn’t all the vegetables that you can have, but these are some really great ones.
Next let’s look at the different fats and sweeteners you can have.
Fats and sweeteners
The top fats that people like to consume while on the ketogenic diet are fats like butter, heavy cream, cream cheese, olive oil. Your high-fat oils are going to be very powerful on the ketogenic diet because they are very high fat, so you can sprinkle some olive oil on your salad, use it as a dressing, coconut oil is great for cooking with, avocados are really great and you can include eggs. Eggs aren’t just a fat alone, they are also high in protein. Many people who are on the ketogenic diet really like to eat a lot of eggs.
Next we have sweeteners. Now, remember, while on the ketogenic diet, we are in the metabolic state of fat burning. We’re burning ketones for energy and if we consume sugar it’s going to throw us out of the state of ketosis. So, what we want to do is to actually use sweeteners that taste sweet and give the perception of sweetness. They do not raise our insulin levels and they do not raise our blood sugar levels. If they do raise them then they only raise them in a very minimal amount compared to the different cane sugars and other things out there.
Stevia is a great sweetener. Monk fruit is also a great one to use. Many people like these two as their favorites. The other ones that you can use are erythritol and xylitol which are sugar alcohol. Some people don’t do to well with them and a lot of people tend to shy away from them.
Next we talk about a couple of tips that are going to make following the ketogenic diet so much easier for you.
Ketogenic Diet Tips
There are a couple of apps that you can use that will help you manage the diet much better. The Carb Manager app is really great because it’s going to allow you to see what you’ve eaten and also just manage the foods that you’re eating in the beginning. When starting out on the ketogenic diet, you will be trying to get your head around how much of this food do I eat or how much of that food. Eventually it is just going to all be in your head as far as what you need to do. So, Carb Manager app is very powerful for tracking food that you’re eating.
The Cronometer app is really great because when you’re looking at trying to identify how much fat is in different foods, how much protein and how many carbs, the Cronometer will break that down for you. For instance, you can take an avocado and the app will break down food for you and you will see how much fat’s in it, how much protein’s in it and how many carbs are in it. This is going to be very important when you first start doing this.
Now, the other thing that I want to mention here is you should take a multivitamin while on the ketogenic diet. As an example, you need to eliminate fruits that are high in natural sugar and are a part of a balanced and healthy diet. It’s good to just have good nutrients flowing through your system during this time and taking a multivitamin is going to help.
Taking electrolytes. You can take electrolytes in a couple of different ways. First of all, you can use an electrolyte powder. I personally use one because, between exercise and the ketogenic diet, I find myself just constantly low on electrolytes. The other thing that you can do is you can make sure you’re consuming a lot of good Himalayan pink sea salt. Put it on your avocados, put it on your meals, make sure you increase your sea salt intake because you’re going to need those extra electrolytes.
When you start the ketogenic diet, you are going to have to move different percentages of foods around and you’re going to also have to maybe, have more protein or less protein. You will have to figure out what’s right for you. You can use the Precision Xtra Meter which is a way to measure ketones. So, you basically use your blood, you’ll measure the amount of ketones that are in your blood and then it’ll tell you whether you’re in ketosis, whether you’re not, how deep you’re into ketosis. Using the Precision Xtra meter is going to be powerful and then you’re going to be able to kind of play with your percentages of foods and figure out where you need to be as an individual.
Once again, you’re going to find all the different variables out there as to where you need to be. You’re going to see different percentages but at the end of the day, it’s all about you, it’s all about your physiology, it’s all about your activity level. Along with the Precision Xtra meter to measure ketones, I really recommend getting a good diet guide as far as a cookbook that is just a 100% keto based that’s going to give you a lot of different recipes and maybe even some meal plans.
When we look at Pinterest, for instance, you can go to Pinterest and type in a lot of different keto ideas and there are a ton of recipes that will pull up. I found one of my favorite fat bomb recipes for the ketogenic diet right on Pinterest. One of the things you do need to caution yourself when it comes to Pinterest is that there are a lot of things that claim to be keto but are not. When going through Pinterest we found a lot of stuff that was in no way related to keto. In fact it would knock you out of ketosis.
This wraps up the quick start guide and the 3000 ft overview of what the ketogenic diet is and what ketosis is. Be sure to provide your comments and challenges with your diet. Please share this with your friends because they need to see this as well. Like I said, many people aren’t doing the ketogenic diet properly. They’re doing something that is just totally out there but it’s not keto. We do greatly appreciate that.
Check out these other articles on intermittent fasting and one meal a day because these are also very powerful when you’re following the ketogenic diet.
Brought to you by Dr. Zyrowski from Nu Vision Excel Youtube