Keto Information
Keto Information
HOW DO I REPLENISH ELECTROLYTES IF I GO KETO?
Sodium, potassium, and magnesium are found naturally in foods, and most people will have no trouble meeting their essential electrolyte levels on a ketogenic diet. The suggested daily intake of sodium/potassium/magnesium is: 5000 mg of sodium 1000 mg of potassium 300 mg of magnesium These are some of the amounts of electrolytes found in our foods: Sodium: cured meats (1.06-1.76 g/100 g), cheeses (0.70-1.06 g/100 g), canned tuna (300-400 mg/can), mustard, creamy salad dressings, broth, table salt Potassium: raw spinach, avocado, mushrooms, salmon, steak, pork loin, light salt (290 mg sodium and 350 mg potassium per 1/4 teaspoon) Magnesium: raw spinach, avocado, chard, sprouts, seaweed, coffee, almonds, wild fish, supplements A quick note about magnesium supplements: If you choose to take a non-food magnesium supplement , make sure the compound ends in -ate (citrate, glycinate, etc.). Avoid magnesium oxide , as it is the least bioavailable form of magnesium. Magnesium bisglycinate is ideal.
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KETOSIS AND WATER
Ketosis begins when liver glycogen is depleted, and the amount of glycogen in the liver only provides enough glucose for 12 to 16 hours. Therefore, when you limit carbs to 20 net grams, it doesn't take more than 24 hours to enter ketosis. What should I drink and how much? Water naturally suppresses appetite and helps the body metabolize fats. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits. Water retention, a notorious problem on Keto, is best combated by drinking more water. This allows the body to release water it had previously been retaining in the event of dehydration. Water is an important factor in weight loss and is often underestimated. Your progress will be slow if you don't hydrate. The actual amount you need will depend on many factors. I'm peeing a lot! Is that normal? Yeah. The water weight you lose is just that: water. Even if you drink a lot, you'll urinate more than you consume. This is completely normal during the first day or two of ketosis.
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WHAT IS THE KETO FLU AND HOW LONG WILL I HAVE IT?
During the first few days of the ketogenic diet, some people may experience flu-like symptoms, which often make people think that ketosis is not suitable for our bodies. These symptoms include headaches, lethargy, mental confusion, irritability, and generally feeling "off." This is commonly known as the keto flu, carb flu, or induction flu. The keto flu has a few causes which include Adjustment to ketosis. While our bodies are designed to be able to transition from ketosis to glycolysis, it's not always an easy transition. Carbohydrate withdrawal. There are studies that show that sugar acts like a drug. Drastically reducing carbohydrate (sugar) intake can cause flu/withdrawal symptoms. Either you hold out until the cravings subside or you reduce your carbohydrate intake slowly. Finally, the most common cause of the flu: electrolyte deficiency. Most people lose weight quickly when they enter ketosis. Along with that water, you are flushing electrolytes out of your body. Combined with the fact that those following a ketogenic diet require more sodium, it means it's very easy to not get enough and get the flu. No you assume that simply adding more salt to your food will be enough. Keep in mind that symptoms of the "keto flu" can occur at any time while on a ketogenic diet. The flu can almost always be avoided if you stay well hydrated and properly replenish your electrolytes.
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HOW DO I KNOW I'M IN KETOSIS?
Entering ketosis can have physical symptoms, although not always. Some common symptoms people experience when starting a ketogenic diet include: Ketone breath Ketone breath, also affectionately known as "metal breath" or "keto breath," is caused by the presence of ketones in your body. You will have a metallic taste and a slight ammonia scent. You may also notice a change in the smell of your sweat. Changes in urine Ketosis not only changes your breath but also your urine; You may start to develop a vaporous consistency and smell different, more potent. Increased thirst / dry mouth Because you will be losing water and electrolytes, you may experience increased thirst and/or dry mouth symptoms. Stay hydrated and check your electrolyte guidelines. Keto flu Fatigue, headaches and/or difficulty concentrating. Remedies for the keto flu are discussed below. Digestive problems The most common digestive problems when starting a ketogenic diet are constipation and diarrhea. These are temporary as your body adapts to the increased fat intake. Changes in menstruation Commonly referred to on this subreddit as "shark week," the menstrual cycle can be greatly affected by the ketogenic diet. Many find that the keto diet triggers early periods, even if you're on hormonal birth control or have an IUD. You may continue to experience irregularities for the first three or four cycles, but for most this will be temporary. Are ketosis tests necessary? No. Are ketosis tests recommended? No. Unless you have a specific reason to target a certain ketone level, such as medical or therapeutic ketosis, testing is not recommended, as it can often serve as a distraction from what's important. Chase results, not ketones.
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DO I NEED TO INCREASE MY FAT INTAKE?
If you're doing keto to lose weight, no. A common misconception about the ketogenic diet is that it has to consume a lot of fat. The ketogenic diet is a high-fat diet, but if you're doing keto to lose weight, some of that fat will come from your body. You may have heard that fat is a strategy designed to keep you full. However, your body can't get all of its energy from stored body fat, so make sure you consume at least 30g-50g of fat per day. If you're doing keto to lose weight, fat is the first thing you want to eliminate. You should limit carbohydrates . They are the only macro that has a significant impact on ketosis. There is no minimum carbohydrate intake. Protein is a target . Protein is vital. Unlike carbohydrates and fats, your body cannot store protein. That's why you should prioritize a minimum of protein every day. Fat is for satiating . Fat is what you use for energy on a ketogenic diet, but if you're trying to burn body fat, you don't need to max out on fat. Just eat enough to feel full.
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PROTEINS IN THE KETOGENIC DIET
While not eating carbohydrates is arguably the most important aspect of successfully inducing ketosis, protein intake is extremely important to prevent muscle loss. Protein is also a vital component of every cell and tissue in your body. Since your body can't store protein for later use the way it can store fat, it's very important to try to get at least enough protein each day. So your protein macro is considered a goal you want to try to achieve: Sedentary people: 1.5 - 1.7 g per kilogram of lean body mass Lightly active or doing resistance/strength training: 1.7 to 2.2 g per kilogram of body weight Heavy strength training/bodybuilders: 2.2 to 2.6 g per kilogram of body weight Protein per kilo lean is recommended for people who are obese or who want to achieve low levels of body fat. We must ensure that proteins are consumed at every meal. Will too much protein kick me out of ketosis? It's a common misconception that too much protein will cause your body to convert the excess protein into glucose and kick you out of ketosis. This simply shouldn't worry you. It is true that the body can convert non-carbohydrate sources, such as protein and fat, into glucose for the body to use. However, the rate at which the body will create glucose is based on the demand for glucose, not the supply of protein and fat. Just because your body can convert them into glucose doesn't mean it will.
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SOMETHING YOU SHOULD KNOW ABOUT MACRONUTRIENTS
Macronutrients ("macros") are what our bodies use for fuel: fats, proteins, and carbohydrates. All weight loss diets work by limiting the total number of calories you consume. The macronutrient composition of a ketogenic diet makes it very easy to stay in a calorie deficit and lose weight. Most people don't need to count calories on this diet because they naturally start consuming a healthy amount of calories. The three macronutrients are carbohydrates, proteins and fats. The three nutrients have different effects on ketosis due to their digestion and subsequent effects on blood glucose and insulin levels. Carbohydrates are 100% anti-ketogenic due to their effects on blood glucose and insulin (elevating both). Protein is approximately 46% ketogenic and 58% anti-ketogenic due to the fact that over half of the protein ingested "CAN" be converted to glucose, which increases insulin. Fat is 90% ketogenic and 10% anti-ketogenic, accounting for the small conversion of the glycerol portion of triglycerides to glucose. "Both protein and carbohydrate intake will affect the development of ketosis, affecting both the observed adaptations and the amount of 'protein-sparing' effect that will occur. Despite the generally 'high-fat' nature of the ketogenic diet, or at least how it is perceived, dietary fat intake has a fairly minimal effect on ketosis per se. Fat intake will primarily affect the amount of body fat that is used for fuel." Lyle McDonald, "The Ketogenic Diet," page 52
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WHAT FOODS SHOULD I AVOID ON THE KETOGENIC DIET?
Starchy and sugary foods are always unacceptable: grains (yes, even whole grains), bread, cereal, legumes, soda, pasta, potatoes, sweet potatoes, pizza, beer, cookies, bagels, lollipops, honey, candy, pretzels, popsicles, crackers, most fruits, and everything else. They all have one thing in common: in your body, they are all sugar, which breaks down into glucose in the bloodstream and causes a spike in insulin. And yes, bread is sugar. Even a fancy organic whole grain bread. Fruit should be avoided primarily because it is full of sugar, although we can indulge in small amounts of strawberries and berries, which are low in carbohydrates and high in fiber. Almost all "low-fat" foods should be avoided; fat-free milk , reduced-fat salad dressings, low-fat cheese and yogurt, etc., are full of carbohydrates. Many also contain chemical compounds whose effects on the human body are not yet well studied and could be potentially dangerous. Do not drink milk or add it to coffee or tea; use cream instead. At first, keep track of the foods you eat to make sure you're not inadvertently eating too many hidden carbs. You may be surprised at how much sugar you've been unknowingly eating—in salad dressings, sauces, packaged foods, etc.
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WHAT HAPPENS TO SUGAR ALCOHOLS?
It is important to note that in sweeteners, there are several different sugar alcohols (also called polyols or polyols). Some of these are allowed on low-carb diets, while others should be avoided due to a high glycemic index or unpleasant side effects (constipation, laxative effects, bloating, flatulence, indigestion, and heartburn). An individual's ability to digest certain sugar alcohols may depend on their gut enzymes and the way in which the sweeteners are consumed. Popular polyols Name Glycemic index Xylitol 13 Sorbitol 9 Erythritol 0 Maltitol 36 Mannitol 0 Isomalt 2 Glycerol 3 It is important to note that even if a granulated sweetener uses a sweetener with a GI of 0, it can be augmented with another sugar alcohol such as maltitol with a high GI. If you have a sensitive gut or are stuck on a plateau, ditch the sugar alcohols.
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WHAT ARE NET CARBOHYDRATES AND HOW DO I CALCULATE THEM?
NET carbs for a food are TOTAL CARBOHYDRATES - FIBER . Example: 100 g of avocado contains 9 g of carbohydrates. 7g of this is insoluble fiber and doesn't trigger a strong insulin response, so you don't count it. So 9g - 7g = 2g of net carbs per 100g of avocado. Important: You cannot ADD fiber to a meal to cancel out the carbohydrates from starch and simple sugars. Many countries already include starch and sugar carbohydrates on their labels independently of fiber (EU, UK, AUS). Beware of "carb blockers." Some foods and supplements claim to "block" or slow the absorption of carbohydrates to the point of being effective for a ketogenic diet. These products have not yet been scientifically tested.
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KETOGENIC DIET: A COMPLETE FOOD GUIDE
Have you ever wondered what fits into a ketogenic diet and what doesn't? It's very important to be clear about what foods to eat before starting the diet and how to incorporate more fats into your meals. Here are some guidelines. Proteins The ketogenic diet is not high in protein (it focuses on fat), so all proteins should be consumed in moderation: Grass-fed beef Fish, especially fatty fish, such as salmon Dark meat chicken Occasionally: Bacon Low-fat proteins, such as skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for a little extra fat instead of eating them plain. Never: Sausages with added sugar (read the label!) Meat marinated in sugary sauces Chicken or fish nuggets Oil and grease Free: Avocado oil Olive oil Coconut oil Butter Heavy cream Occasionally limit your consumption of these oils (avoid packaged foods), where they are often found: Sunflower oil Safflower oil Corn oil Never: Margarine Artificial trans fats What fruit can I eat on keto? Fruit in general is high in carbohydrates. You'll be happy to know that certain types of fruit are allowed on the keto diet when consumed in moderation. Fruits you can eat include avocados, blackberries, raspberries, and lemons. The trick is to aim for a low net carb count, which you can calculate by subtracting fiber from your total carbs. Fruits and vegetables Free: Avocado Green leafy vegetables, such as spinach and arugula Celery Asparagus Occasionally, (These are great options, but you'll need to count the carbs): Leeks Spaghetti squash Eggplant Never: Potatoes Corn Raisins Nuts and seeds Free: Nuts Almonds Flax and chia seeds Occasionally: Sugar-free nut butters (almond or peanut butter) Cashews Pistachios Never: Mixes of nuts with dried fruits Sweetened nut or seed butters Chocolate covered nuts Milk products Free: Cheddar cheese Blue cheese Feta cheese Occasionally: Full-fat cottage cheese Fat-free natural Greek yogurt Full-fat ricotta cheese Never: Milk Fat-free sweetened yogurt Frozen Sweeteners Free: None. Always be moderate with sweeteners. Occasionally: Stevia Erythritol Xylitol Never: Agave Maple syrup White and brown sugars Condiments and Sauces Free: Guacamole Lemon Butter Sauce Mayonnaise (make sure it has no added sugar) Occasionally: Raw garlic Tomato sauce (look for ones without added sugar) Balsamic vinegar Never: Barbecue sauce Ketchup Honey mustard Drinks Free: Water Almond milk Bone broth Plain tea Occasionally: Black coffee (be careful with caffeine consumption) Sugar-free carbonated water (limit it only if the bubbles make you bloated) Diet soda Calorie-free drinks Never: soda Fruit juice Lemonade Herbs and spices Free: All herbs and spices fit into the ketogenic diet, but if you use large quantities, we recommend counting carbs. Salt (salty foods to taste) Pepper Thyme, oregano, paprika and cayenne These are good options from time to time, but they do contain some carbohydrates: Ground ginger Garlic powder Onion powder Never: No herbs or spices are prohibited; they are generally allowed to be used in small amounts to add flavor to foods. Supplements It is recommended to take: Fiber Multivitamin MCT oil Exogenous ketones
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HOW DO I START THE KETOGENIC DIET AND WHAT CAN I EAT?
How do I get started and what can I eat? A good way to start is by reducing your daily net carbs to 20g. Remember, fiber doesn't count toward your daily carb intake, so if something you eat has 10g of carbs but 8g of fiber, then it has 2g of net carbs. Use green, fibrous vegetables as your main source of carbohydrates. Maintain adequate protein intake. Aim for at least 1.8 to 2.2 grams per kilogram of lean body mass. Increase the proportion of fat in your diet: Most of your energy will come from fat, so you don't need to avoid it, just don't overdo it. Increase the amount of water you drink. Replenish your electrolytes. As for what you can eat: eat dark green leafy vegetables, fatty red meats, skinless chicken, fish, organ meats, eggs, seeds and nuts, full-fat dairy products, or anything else rich in nutrients, fats, protein, and fiber. Carbohydrates are the only limit. Protein is important. Fat is consumed to satisfy hunger; it's not as important. The recommended fats are those from meat, olive oil, butter, and coconut oil. Although fiber is a carbohydrate, it is not digested like a simple carbohydrate and is therefore not included in your daily carbohydrate count. It is important to emphasize that fiber is simply not counted. Be careful when purchasing your products, make sure they have nutritional tables.
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