Keto diets have become such a buzz word in the last decade and I have been meaning to write a post on this topic for ages and ages… so I did it in a Q and A video!

Topics I cover include:

• What is a ketogenic diet?
• How to set up the keto diet.
• Keto food list.
• How to cope with the keto flu- supplements and suggestions
• When to use a keto diet and for how long

To supplement the video info above, the following information is what I send clients when we start a ketogenic diet. Just know, this diet is not for everyone and I am not a fan of it long term as mentioned in the video. Always consult your physician before starting a new nutrition plan or program!

A keto diet is a diet where your body “fat adapts.” Your body will burn primarily fat as opposed to carbs/glycogen. Your body is taking fat and turning into ketones to utilize in the absence of carbohydrates.

Example of a keto diet set up:

5’6   130 lbs     2800 calories

5% of calories coming from carbs.  35 grams carbs, 140 calories

25% of calories coming from protein. 175 grams protein, 700 calories

70% of calories coming from fat. 215 grams fat 1960 calories

I tend to adjust protein lower than the percentages above for the first few weeks to help get into ketosis.

Keto Food List Example:

Do Not Eat

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Do Eat

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Low-carb vegetables – spinach, kale, broccoli, etc
• High-fat dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, etc
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Other Notes:

No high carb days for at least the first 2 weeks (until further notice). It usually takes about 14-21 days to get into ketosis. You can accelerate this. See GDA’s below.

Take in enough fiber— 25-30 grams. This counts in your carbs. If you need to, take a sugar free fiber supplement like equate sugar free fiber powder.

Other things that you will also count as carbs- any sugar substitutes like erythritol or xylitol which is commonly found in gum….Gum counts!

The Keto Flu

This is the period where you are transitioning into a ketogenic state. It can take weeks for this to happen so stick with it!

Initial side affects while your body adapts:

Frequent urination

• -Causes: Your body is dumping a lot of water burning up glycogen causing mineral loss.
• -Make sure to stay hydrated.

Fatigue and dizziness

• -Causes: Your body is dumping a lot of water burning up glycogen causing mineral loss.
• -Take in 5 grams of salt a day
• -Eat potassium containing foods like avocado, leafy greens and dairy
• -Take 400+ mg of magnesium citrate before bed
• -Take a multivitamin

Headaches

• May be from sodium loss: Try putting a quarter tsp of salt in a glass of water and drink it.

Constipation

• -Causes: Possibly dehydration, magnesium imbalances,  salt loss, eating too much dairy, nuts.
• -Make sure you are getting enough magnesium (400 mg). If that isn’t working, cut back on the diary.
• -Drink your water!

To help with initial side effects try the following:

Take in 5 grams of sea salt or Himalayan salt per day (yes this is a lot). The pink Himalayan sea salt isn’t half bad sprinkled in water with a lemon in the AM. (adjust if eating higher salt meats)

Take 400-800 mg of magnesium citrate before bed. You can also obtain MG my soaking it up through your skin in a bath with 1/2-1 cup of epsom salt in it. If you have loose stool the next day, you poured too much epsom salt into the bath so adjust accordingly.

Make sure to get in a few good servings (2 cups) of leafy greens and avocados which are high in potassium or supplement with 50 mg of potassium citrate.

Carnitine: you may risk carnitine depletion due to that added fatty acid oxidation (fat burning). Taking a carnitine supplement may be beneficial.

Recap on suggested supplements:

• -400-800 mg Magnesium citrate
• -5 grams salt
• -MCT Oil: have a tablespoon in the AM
• -At least 2 servings of potassium rich foods
• -Sugar free fiber supplement like equate sugar free fiber powder
• -Carnitine
• -Multi vitamin- want to make sure you are getting in enough selenium and zinc
• -Other to consider: 5-HTP taken before bed. Low carb diets can affect serotonin levels. 5-HTP is a precursor to serotonin. 😊

GDA’s – Glucose disposing agents 

You can accelerate the initial fat adaption process by taking a GDA for a few days.

GDA’s drive glucose out of the blood stream into the muscles and liver. 

Take the following before bed for 2-3 nights. 

• -200-400 mcg of chromium polynicotinate (max of 800 mcg per day)
• -10-20 mg of vanadyl sulfate (max of 120 mcg per day)
• -Or buy Slin troll through natty nutrition.

On carb up days (when you get them back) take 1 slin trol (200 mcg of chromium polynicotinate  and 10 mcg of vanadyl sulfate) with each of the first two meals.

Do not take GDA’s before you work out. It will drop your blood sugar levels too low.

If you ever feel like you all of a sudden start feeling super nervous, sweaty, jittery, really bad headache, tremors then your body just dumped a bunch of  adrenaline (epinephrine) into your system because you’re still secreting enough insulin to process the carbs you were previously eating and the body hasn’t fat adapted yet. If this happens, drink a fast digesting carb like juice or dextrose. In about 10-20 minutes, all those symptoms will go away. 

Additional supplements:

Exogenous ketones ( beta hydroxybutyrate  ) like Fit Factor, Pruvit, Keto Prime and Results can aid in curbing cravings, help with energy and focus and possibly accelerate the fat adaptation process. Great to take pre workout as well! Start with a half packet/serving on an empty stomach (or between meals type thing). Avoid taking them with carbs or protein. Research is still spotty in this area but I won’t bore you with the deets. If you do take it with a meal /food, its all good. Not the end of the world but try most times to take it without carbs and protein.

Keto Recipe Ideas

Other than meats, oils/grass fed butter and veggies, these are some of my fav go to recipes:

GF2 Pinterest keto board: https://www.pinterest.com/GetFitGoFigure/recipes-ketogenic-diet/

Almond joy fat bombs: https://www.pinterest.com/pin/503206958357999098/

Almond butter fat bombs:  https://getfitgofigure.com/almond-butter-coconut-fat-bomb-keto-low-carb/

Keto Fat Bombs: https://chocolatecoveredkatie.com/2018/07/23/fat-bombs-recipe-keto/?fbclid=IwAR1IgtITWfzjki4rDP4pZ3ykCNUal9Lk6aZJTwE9LA7A8bOEMTxDorEU4Zk

Cauliflower and ham au gratin: https://www.pinterest.com/pin/503206958349323277/

Cauliflower curry (make with coconut milk and curry paste) or home made peanut sauce—coconut milk and peanut butter and red pepper flakes etc.

              Make a sauce and use cauliflower as the “rice”. Add fav meat.

Stir fry—choose veggies you like (cabbage, pea pods, broccoli etc), Sautee them in butter and soy sauce. add cooked meat. Can also use a low carb stir fry sauce as well. As long as it all fits your macros.

Keto chili: https://www.pinterest.com/pin/503206958358699810/