What make the Ketogenic diet unique?
Usually, keto is confused with the Atkins diet, where one initially cuts carb intake to less than 20g per day. Most people think that keto is a high protein diet like Atkins, but it's not.
How keto is different from other diets:
Before You Start a Ketogenic Diet
- You'll need to change the way you think about weight loss: eating fat does not make you fat - carbs do
- Keto is not a high protein diet
- You need to be strict at the beginning until you become "fat-adapted" in order for your body to make that metabolic shift into becoming a "fat-burner"
- You need to eat at least 75% fat, 20% protein, and only 5% net carbs
- Be prepared to track your macronutrients until you adapt so that you'll get a "feel" for how you should be eating
- Keto may not be for everyone. It is not recommended for people who are pregnant or breastfeeding; those with impaired kidney/liver function; gallbladder disease; diabetes Type 1; children, or those with eating disorders. If you have a medical condition, please consult a health care practitioner to find out if Keto is right for you
Tips to Get Started
I suggest starting out by making yourself a meal plan and look for keto recipes that appeal to you. Go shopping and stock up on a range of foods that are low in carbs and high in fat, and on foods that you can make quick keto snacks with. You can include foods such as coconut oil, heavy cream, and cheese if you are dairy tolerant,
Next, use an app to track your macronutrients (fats, proteins, carbs). You can find handy online apps that include keto calculators to make tracking super easy so you don't have to calculate everything yourself. Examples are MyFitness Pal or Keto Diet Tracker. In addition to tracking your macros, you may want to pick up some urine test strips to check your ketone production to see how often you are in ketosis.
Finally, include various types of exercise (daily if possible) to help deplete glycogen stores in your body. By doing this, you will train your body to look for fat for energy.