What is the Ketogenic Diet
The Ketogenic Diet is a diet that is carbohydrate restrictive. Because it restricts one macro-nutrient, the other two (fat and protein) need to be adjusted to make up the daily values of the diet. It is also called Low Carb – High Fat. We add fat to the diet to make up for the decrease in carbohydrates and keep protein at a moderate level. The name, ketogenic, comes from the natural state of ketosis that the body enters when it creates ketone bodies as fuel for the brain when it converts fat to fuel in the low carbohydrate state. There is a lot more science to it than that, so if you are interested in more details and history we can point you to more references.
Eat Fat To Burn Fat?
Well No. Not really. The magic doesn’t come from eating the fat. The magic happens from the carbohydrate restriction and the natural process that the body has built in to withstand famines and long periods of time without certain types of food. Its quite incredible! Our bodies would burn the fat stored in our cells for a while, but eventually we would have to eat some dietary fat for fuel. No, we are not eating fat to burn fat.
This is like Atkins?
No. Atkins took the basics of the ketogenic diet and then went somewhere else entirely. Atkins is not ketogenic.
So Sugar-Free Is fine?
Not necessarily. Sugar free does not mean keto-friendly. There are many artificial sweeteners or sugar alcohols that cause an insulin response that is the same or higher than sugar. It is important to understand what they are prior to diving in head first to a bag of sweets. Most people would be better to stay away from sweets overall as the sugar free variety often have a special laxative effect anyway.
Happy Hour Specials?
There are a couple of things to remember in this area. First off, yes you can drink booze, but not your regular beer. If you want a beer you should opt for that extra-extra light no flavor crap, otherwise you need to stick to the straight whiskey, rum or vodka. Yep!
That’s right, liquor! You can have hard liquor. But with the absence of carbohydrates your diet you will be drunker than ever in about have a shot, so be very careful and go slow. If you are trying to lose weight, remember that your body stops weight loss while it is purging the alcohol so you can’t burn fat and alcohol at the same time.
Our suggestion would be to keep it to 1 drink.
How do you get started?
Getting started is the easy part. Sticking to it can be the hard part. To get started we recommend to not really count calories for the first week simply track your carbohydrates. Use an app like myfitnesspal. Verify your entries are correct. Keep your carbohydrates under 25g per day eating only when you are hungry. At the end of the first week begin tracking your calories too keeping your calories under your designated goal. Stick with it and add in your exercise routine as time goes on. Stick with it for a minimum of a month. At the one month point you will know if it is for you or not. You will be keto adapted and flying on so much energy you wont know what to do with it.
I Just Started, Why do I feel Sluggish/Headachy?
You are experiencing the keto-flu. When you enter ketosis your insulin levels drop, causing your body to release water and electrolytes. The lack of electrolytes causes flu like symptoms, including headaches, sluggishness, and general fatigue. You should intake between 3-5g (3000-5000mg) of sodium a day while on keto minimum. Chicken broth is a great way to get this up quickly. Vomiting and nausea is not part of the keto flu. If you are experiencing these symptoms, you may need to seek medical attention.
Is There Any Additional Recommended Resources?
Yes! We highly recommend the Ketogenic Bible You can get it on amazon through the link supplied. It is one of the best resources we have found and the one that we go to.
Is that all?
This list is far from inclusive, we will be adding more as we go.