Thursday, December 27, 2018

Beginners Guide for the Ketogenic Diet (13 tips)

Keto Diet Plan for Beginners

Starting the Keto Diet can be challenging. How and when do you "Fast?" What is OMAD (one meal a day), macros (macronutrients), keto flu, keto plateau, keto constipation? What to eat on the Keto Diet? So many questions. Well, you are in the right place. Read on for a proven keto weight loss plan.

The Ketogenic diet is so different from the conventional (low fat) diet mentality. It gets confusing, conflicting data swiftly attacks the keto beginner and it's hard to get straight answers.

Here are some straight answers to help you with your keto journey.

1. Don't believe the Keto Diet Myths:

Forget everything you thought you knew about diet and nutrition. The Ketogenic Diet is difficult for beginners because of all the conflicting information out there. Start Keto with an open mind and a clean slate. Fat is your friend, not your enemy and the extra fat intake will help give you energy while you're restricting your carbohydrates.

Cholesterol is not a number to worry about, yes your LDL (bad cholesterol) will likely rise, but so will your HDL (good cholesterol). In the absence of Glucose, the cholesterol doesn't oxidize and become harmful. Track your blood glucose, blood pressure, A1C, triglycerides, C-reactive protein (inflammation) and liver enzyme levels. It's a good idea to get a physical before you start. 

If your blood glucose and/or A1C numbers are high asked for a C-peptide (insulin) test. This test isn't normally given, but it's important to know if your pancreas is producing insulin. If nothing else it's comforting to know for sure if you are a type 1 diabetic or not. Type 1 diabetics don't produce insulin. 

2. Learn where sugar is hiding:

Carbohydrates, sugar, glucose, maltodextrin, high fructose corn syrup, fructose, sucrose, dextrose, honey, corn starch, cane sugar, molasses are all the same thing and another name for sugar. Excess sugar is poison to the human body. The pancreas must produce insulin to get rid of the glucose and over time, can cause our cells to become insulin resistant. Insulin resistance is the root cause of most dietary diseases like obesity, diabetes, dementia, heart disease, Alzheimer's and yes even cancer. This study shows promise that a Ketogenic Diet does have an anti-tumor effect.


3. Go through your cabinets and throw out all your high carbohydrate, starchy foods:

Bread, crackers, cookies, cakes, chips, rice, potatoes, pasta, noodles, and sweets of any kind. Stop eating most fruit especially any fruit juice. The fruit is high in (fructose) sugar. If you are going to have fruit eat it in small quantities and limit it to berries: blueberries, blackberries, strawberries, and raspberries. Berries have a lower glycemic index than the other fruits. Berries contain anthocyanins and flavonols and are thought to have cardioprotective properties by reducing oxidative stress and inflammation. However, to gain the health benefit, the entire berry has to be eaten and not just the juice.

The exception to the "limited fruit" rule is the avocado. Yes, the avocado is a fruit. It is a fleshy, plant product that contains a seed and can be eaten. I call it the Ketogenic Avocado because it's almost the perfect Keto Food. I even wrote an entire article on its health benefits.

Limit most dairy and no milk, it’s high in milk sugar (lactose). You can have heavy whipping cream, butter, and kefir. Keto milk Kefir (video) is a fermented, tart tasting, creamy, liquid yogurt type drink that is considered one of the most nutritious foods in the world. Unflavored, unsweetened, whole milk Greek yogurt is also acceptable in small quantities. Stop drinking diet drinks and learn to drink just plain water, carbonated water or lemon water. 

Learn to read labels and count your carbohydrates. You want to start gradually, but strictly limiting your carbohydrate consumption. The first week try to consume about 50-60 grams a day, and then the second week 40-50, and then by the 3rd week you want to have your carbohydrate intake down to about 20-30 grams per day. You can then maintain a 20-30 gram per day carbohydrate intake for as long as you want to continue to burn fat. 

Out of the three macronutrients: protein, fat, and carbohydrates, the latter is not an essential macronutrient. The only carbohydrates that you need are the undigestible fiber and prebiotics to feed a healthy gut microbiota. Yes, the brain does require some glucose, but studies show up to 70% of the brains energy needs can come from ketones. Our liver can make all the glucose it needs through a process called gluconeogenesis. The liver uses fatty acids and amino acids to make glucose, not carbohydrates.

4. Heal your gut with probiotic-rich kefir to repair your gut microbiome (video)

5. Use Good Oils and Not Bad Oils.

Ideally, your food shouldn't come in a box or a carton, you want mostly fresh vegetables and meat, cheese and nuts. Almost all your carbohydrates should come from vegetables. Limit your consumption of processed foods. There is so much hidden sugar and "bad oils" in processed foods it's better to avoid them when possible. Bad oils are high in omega 6 fatty acids and are processed with high heat which oxidizes them and makes them rancid. Oxidized oils high in omega 6 fatty acids have shown to be highly inflammatory and are thought to contribute to cardiovascular disease. Sunflower, peanut, corn, soybean and cottonseed are the worst "bad oils".

So what are "good oils?"

The best oils to use are cold pressed oils. The oils are extracted without high heat and that keeps their chemical structure intact. Organic, extra virgin olive oil and avocado oil, pasture-raised ghee, butter, coconut oil, beef tallow, bacon grease are all good choices. Just beware of the smoke point of your cooking oil and don't get it hot enough to start smoking. Avocado oil and Ghee are best to use in high-temperature cooking because they have higher smoke points. 

Flaxseed oil is very healthy, but not suitable as a cooking oil because of the low 225-degree smoke point. Ground flax seeds, hemp seeds, chia seeds, and fish or krill oil capsules are good additions to your diet. They will increase your heart healthy intake of omega 3 fatty acids. Eat the healthy fats and try not to eat what is called "Lazy Keto" which is just eating any and all fats without regard to keeping the omega 6 to omega 3 ratio in balance. Strive for a 1:1 balance.

Smoke points in degrees Fahrenheit:

  • Avocado oil 520
  • Ghee 485
  • Olive oil 468
  • Beef tallow 400
  • Pork lard 370
  • Coconut oil 350
  • Butter 350

Good Fats and Bad Fats on Keto (video)

How to Get Started on the Ketogenic Diet (Video)

7. Eat a Lot of Keto Salads:

Salads are your friend, but learn what you can and can not put on your salad, watch the dressing, use olive oil and vinegar or Primal Kitchen brand or another sugar-free salad dressing. Learn about the Glycemic index, which defines how foods impact blood sugar and insulin. Dr. Berg explains the glycemic index here

Gaining knowledge of the Keto Diet is the key to success. Get on Youtube and watch videos on the Ketogenic diet. Dr. Ken Berry is a good source. Find Doctor Jason Fung’s books and webinars. He is amazing. Another source is Dr. Benjamin Bikman, he is an expert on insulin. Look up Dr. Sarah Hallberg and study some of her research. Also, I encourage you to watch all the Ketogenicinfo Videos on YouTube.

"The secret to fat burning is to become Keto or fat adapted."

Your first few weeks you will likely lose weight rapidly, but that will mostly be water weight.  After a few weeks, your weight/fat loss will slow down. Going to the gym and lifting weights will help. Resistance training empties the glycogen (stored sugar) out of your muscles and speeds up the process of ketosis (fat burning). 

Intermittent fasting is a powerful tool and will help you get over a stall. just remember to be patient. Slower, consistent fat loss is healthier and more sustainable anyway.

Make a good Keto Diet Food List and go to the store and buy some high-fat goodies: 

  • meat
  • bacon 
  • avocados 
  • eggs
  • butter 
  • olive oil
  • olives 
  • macadamia nuts 
  • pecans 
  • walnuts
  • cheese (hard like gouda or aged cheddar or brie
  • no dairy except heavy cream and butter 

Chicken is great but eats the higher fat sections like wings, legs, and thighs. The skin of the chicken contains collagen protein and chicken fat. Get some vegetables: asparagus, broccoli, cauliflower, green beans, greens, lettuce, spinach, garlic, zucchini, celery, onions, mushrooms, kale. 

To help prevent constipation eat foods high in fiber and prebiotics. Vegetables are naturally high in fiber, and prebiotics is so important that I featured them in this article:  

How to Prevent Constipation on the Ketogenic Diet. 

Magnesium Citrate is a great supplement to take. Healing your entire digestive system is paramount to maintaining a strong immune system and improving insulin resistance.

Cook your vegetables in bacon, bacon grease, beef tallow, ghee, butter and/or olive oil and some heavy cream. All meat is fine but stick with the high-fat portions like fish, beef, pork and chicken wings, legs and thighs. Get yourself some MCT oil and use it. You can blend it in your coffee or sprinkle some on a salad or just take a teaspoon of it. Using MCT oil as a meal replacement or an energy booster helps you get Keto-Adapted and using it as a pre and post workout supplement helps your workout/exercise program. Drink your bulletproof coffee to help you get keto-adapted.

Bullet Proof Coffee (video)

10. Learn about the hormone called ghrelin:

Another name for ghrelin is "hunger." Don't fear hunger, it's your friend, not your enemy. It doesn't mean you need to eat, ghrelin is secreted on a timer based on when you've eaten in the past. Your body either burns fat for energy or glucose, but the body always burns glucose first, so if you have that in your system you are not burning fat. Carbohydrates and sugars are broken down to glucose in the blood. With glucose present in your blood, you will not burn fat.

11. Don't snack to speed up your keto Diet:

Spread out the length of time between meals. Start by eating a high-fat breakfast, eggs, bacon, avocados, cheese, etc. Then start skipping breakfast and eating a high-fat lunch, when you can do that, skip breakfast and lunch and only eat dinner. That's called intermittent fasting and it accelerates fat loss and overall health. The longer you go between meals the more it lowers your insulin and starts to signal your fat cells to release fatty acids to be burned as energy.

12. Don't give up on Keto because Keto Can Reverse Obesity, play the long game:

If you have a bad day and fall off your keto diet, don't give up. If you follow these steps you can get back into ketosis usually within 24 hours.

When your body becomes adapted to burning fat, your life gets much easier, but that takes between 3 and 6 weeks. Until then, If you get jittery, irritable and feel like you have low blood sugar then eat pecans, walnuts, macadamia nuts, blue, gouda or Jarlsberg cheese and/or olives or a piece of meat. You really don't have low blood sugar, you just have "lower" blood sugar than what you are used to. That feeling will end after a few weeks and you get fat adapted.

If you do slip up, then don't give up on the Keto Diet, just wake up the next day and recommit to trying harder. Every day is a new day, strive to do a little better each day. Your health didn't deteriorate overnight, so you have patience. Your body heals from the inside out. Your liver has to heal before the rest of your body can heal.

If you stick with it, you will have success. If you get stuck and hit a stall, come back here and read: 12 Ways to Get Past a Plateau on the Ketogenic Diet.

13. Focus on waist size more than body weight. Focus on body fat, not body weight.

Weigh yourself first thing in the morning every morning in the same condition. Get up and relieve yourself (urinate) and don't get dressed. Write down your weight. Once a week take a cloth tape measure and measure the circumference of your waist. Men at the level of your belly button and women at the widest portion of your hips. Write down your measurement, that will be a great barometer of your weight loss journey.

 At first, it is hard and you feel like you can't do it long term, BUT it gets MUCH easier after your body adapts to using fat as fuel. After a few weeks, your energy will start going up and the cravings will start to go away and you'll start feeling much better. 

If you have any questions or need help feel free to reach out to me.

*This information is not meant as medical advice. Please consult a physician before changing your diet.

Robert N. Bryant

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