Friday, September 30, 2022

How To Transition Into Keto

The #1 Reason Why Youre Not In Ketosis Yet

How to Transition into a Ketogenic Diet with Mark Sisson

If you tried all of the above methods and still havent entered ketosis, these most common underlying cause is excess carbs.

Carbs can creep up in your daily diet and prevent you from or knock you out of ketosis and this tends to be most common reason new keto-ers feel theyre doing everything right and still not enter ketosis.

Hidden carbs can from:

  • Restaurant meals. For example, most sauces have sugar in them.
  • Healthy snacks. Most snacks, even those considered low carb, have cheap ingredients and syrups that raise your blood sugar and kick you out of ketosis.
  • Too many nuts. Nuts are a perfect keto snack, but some of them are higher in carbs than others. Eating handfuls of nuts without measuring can take you over your car limit.

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On Keto 8 Signs The High

In addition, there are medical conditions that should make you think twice about starting keto or at least talk to your doctor before trying it out. Those include people on insulin, as well as those on oral and noninsulin injectable medications for high blood sugar or high blood pressure, says Hultin. Even struggling with GI issues may be a barrier to starting. One of the side effects of a ketogenic diet is constipation, so if thats a struggle, theres serious reason not to go on this relatively low-fiber diet, says Hultin. Last consideration: If existing personal dietary restrictions require you to avoid foods like soy, eggs, nuts, dairy, or seafood, a ketogenic diet may be too limiting for you. Coming from a place of elimination in an already restrictive diet can make it incredibly tough to follow, she says.

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Keto Is Not A High Protein Diet

You can certainly enjoy plenty of delicious and satiating pasture-raised bacon, pastured pork, poultry, beef and eggs, as well as wild fish and shellfish on the keto diet. But it is critical to understand that keto is a moderate protein diet and that too much protein can block ketosis.

So, while a ketogenic diet should include healthy sources of protein, it should also be abundant in healthy fats, including avocado and avocado oil, tallow, lard and duck fat, pastured butter and ghee, macadamia nuts and oil, olives and olive oil, coconut oil and coconut butter and full-fat dairy , like grass-fed raw cheeses and heavy whipping cream.

Now, lets discuss how you can

Examine Your Relationship With Fat Keto Involves Lots Of It

How to Stick to a Clean Keto Diet

People are afraid of fat because theyve been told that itll kill them, says Mancinelli. What is confusing is that research today remains mixed. Some studies suggest that replacing saturated fat with polyunsaturated fat is important for mitigating heart disease risk, while others suggest that total fat and types of fat werent associated with cardiovascular problems, according to an article published in June 2018 in BMJ. Deciding exactly how to eat then becomes confusing. What is helpful, the authors note, is to remember that food is more than a single nutrient, and its the overall quality of the diet that counts.

To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day, she suggests, like ordering a burger on lettuce leaves and subbing green veggies for fries.

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But What About How To Transition Off Keto

Maybe youve lost the weight and want to move to a more sustainable eating habit that includes healthy carbs.

What if you are sick of the side effects from the keto diet? What if you are not losing weight? Or worse, gaining weight when you dont want to?

I asked folks in the keto group what the side effects were when theyve quickly gone off keto without a plan. Here were some of there answers:

  • The opposite of constipation
  • A three day hangover from a bit of pasta or rice
  • Grumpy
  • Horrible heart burn
  • Weight gain

There is a safe and effective way to transition off the keto diet. Its important that you do not just fall back into whatever old eating patterns you had before going keto! This could no only result in nasty side effects, but also, weight regain.

Weight regain after restrictive diets like this is SO common its almost textbook. In fact, about 80 percent of people who diet eventually regain the weight.

Restrictive dieting leads to changes in hormones, metabolism, and cognitive/attention functions that make it difficult to sustain long term and keep the weight off.

Yo-yo dieting can even increase the number of fat cells you have, making a bad situation even worse.

The idea of foods that boost metabolism is a great money-making opportunity.

Fat bombs and coconut oil can hack fat loss, protein powders that burn calories, teas that flush toxins and fat. Its all marketing.

You Feel Like You Cant Wait To Stop Being On The Keto Diet

Honestly, if youve been doing keto since New Years, youre on a longer track than most. After three months on keto, many people come to me and say, Now Im looking for something more sustainable, says Ware. For any diet you embark on, ask yourself if youre going to eat like this for the rest of your life. If the answer is no, its time to move on.

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Switching From Keto To Weight Watchers

If you’re looking at switching from keto to weight watchers, you will be introduced into a point system.

Based on your age, weight, height, gender, etc. weight watchers will determine your daily point allowance, similar to how many calories you can eat in a day.

Although, Instead of tracking calories, different foods are assigned a certain amount of points.

Much like a normal diet, there are no foods off limits. Every food has a certain amount of points attached to it that you can find on their website or app.

There is no particular way to transition to weight watchers except to follow their plan and make adjustments when necessary.

Dont Consciously Restrict Food Intake

Keto 101 – Transitioning into a Ketogenic Diet

Some people find that they arent very hungry the first week of keto because they are nauseated or have a headache that reduces their appetite. Yet others may get pretty hungry and worry that theyre eating too many calories to achieve the kind of fast weight loss theyve heard about.

The Atkins diet begins with induction, its strictest phase that allows for maximum fat burning and getting into ketosis quickly. On this diet, as long as carbs are restricted to 20 or fewer grams per day, you can eat as much of the allowed foods you need to feel full.

Its not a good idea to focus on calories when youre trying to become keto adapted. Letting yourself get hungry or stressing about the amount of food youre eating might even make keto flu symptoms worse.19 Once youre steadily in ketosis, your appetite will likely go down, and youll naturally end up eating less.20

Eat as much of the allowed foods as needed until youre no longer hungry, and have keto snacks like hard-boiled eggs available in case hunger strikes between meals. On the other hand, make sure to avoid getting overly full by eating slowly and paying attention to hunger and fullness signals.

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How To Stick To Keto When You Are On The Go

Eating out while you are on keto can feel like cracking the Da Vinci code at times, but regardless of where you go, you should be able to find keto-friendly options.

Here are some go-to meals I can find at almost any restaurant:

For more ideas on what you can do to stay on keto when you are eating out, check out this article.

However, If you are not a fan of eating out and need something thats quick and easy to take with you, here are some of my favorite options:

For more ideas on how you can eat keto while you travel, check out this article.

With all of this focus on keto foods, you may start to think that calories dont matter while you are restricting carbs but this is not true.

Unfortunately, even when you are in ketosis, you cannot escape the fact that you will gain weight if you eat too many calories. This is why being mindful of how much you eat is one of the best ways to lose weight consistently and break through weight loss plateaus.

How Long Should You Stay On Keto For Long

There is not enough evidence to definitively conclude if keto is or is not safe and healthy for long-term dieting . However, based on the current research literature and anecdotes from keto dieters, the keto diet seems to be safe and healthy for extended periods of time under these conditions:

  • The person is able to achieve a healthy weight and body composition on the diet.
  • The person is healthy while following the diet, as indicated by relevant lab tests and their overall sense of happiness and well-being.
  • The person can maintain their keto lifestyle without it diminishing their quality of life.

These three conditions serve as helpful indicators for how safe and healthy keto dieting is for you. When all three are met, keep doing what you are doing .

However, if you find that the keto diet is difficult to stay with for the long-term , you can also use it as a short-term tool to help you lose some extra weight and/or improve various health conditions.

For example, many keto dieters dont actually stay on keto all year long. Instead, they will follow a strict keto diet for a couple of months or so, transitioning back and forth between ketosis and lower carb consumption throughout the year.

No matter what dietary approach you choose to use, make sure it allows you to maintain your health, well-being, and results. If your diet isnt doing these things for you, try making adjustments until it does.

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Replacing Sweet Treats With Primal Desserts

For many of us, the sweet tooth is the hardest to deal with, so do yourself a favor and be prepared. When we first went Primal, I made a number of honey-sweetened, grain-free baked goods for our family. We keep our treats in the freezer because they keep better that way and its harder to eat too many at once when they are frozen! The Sweet Potato Brownies by PaleOMG are great. We also love Paleo No Bake Cookies.

A mix of dry roasted nuts and dried fruit can really hit the spot for a sweet craving. And dark chocolate is health food! With benefits for everything from your heart to your skin to your brain, a serving of dark chocolate is a winner.

If ice cream is your thing, there are some easy at-home recipes that will help satisfy. The easiest is to pour heavy whipping cream over frozen berries. Yum! I let the berries sit out for about 15 minutes before I add the cream. They soften up just enough to enjoy but are still cold, so you get that frozen treat sensation.

Our Avocado Mousse Recipe is a staple at our house. Its smooth and creamy, so it satisfies that sensation. Its not frozen, but its cold out of the fridge. Its chocolate, so its awesome. You can make it with the Keto-approved sweetener as written in the recipe or use honey.

You could also try Banana Ice Cream. Definitely not something to eat often. It may not have any refined sugar, but bananas are very high in natural sugars, so tread lightly.

Acknowledge When Keto Might Not Be Right For You

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Now that ketogenic diets have become popular, many keto hybrid diets have sprung up, including plant-based versions. While this approach can be healthy, Hultin cautions against trying keto as a vegan. Because you cant eat beans or lentils on a ketogenic diet, and nuts and seeds are even limited due to their carbohydrate content, youre really just left with some tofu and will need to rely on low-carb protein powder, she says. There is a good possibility this wont pan out. I dont see this as a sustainable diet due to the extreme restrictions, she says.

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Signs You Are Fat Adapted Eased Into Keto And Ready For The Final Step:

  • Increased energy
  • Less food cravings
  • You can skip a meal without trouble

You can also stay Primal and never go strict Keto. Its not right for everyone. If you feel great and are happy on your primal diet, stick with it. If you have extra weight you want to lose faster, turn up the keto dial and soon you will be burning more of that stored fat and losing weight effortless. There is no one right way, you do you.

Angela Davis

Founder Advantage Meals

Angela earned her Masters Degree in Holistic Nutrition 14 years ago and began her lifelong journey of nutrition and wellness learning. She began keto meal planning and cooking over a decade ago when she began working with local clients who were under the direct supervision of a medical doctor. Angela is the author of No Cook Keto, the easiest keto meal plan available.

Disclaimer: I am neither a licensed nutritionist nor a medical professional. I never prescribe diets. I only share my personal experiences and those of my clients for informational purposes only. Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.

Why You Need Electrolytes On Keto

Everybody needs electrolytes to carry out vital functions in their body. Electrolytes are necessary for staying alive. However, you will likely need to make sure youre consuming more than the average person on a low-carb or keto diet, especially in the beginning.

When you cut carbs, your body loses a lot of water, which also reduces your electrolyte levels temporarily. Some people notice they lose 5-10 pounds on their first week of a low-carb diet, which corresponds to a gallon of water, give or take and along with that water, youre also losing electrolytes you need to stay healthy.

From a scientific perspective, low-carb dieting pulls water and electrolytes out of your body in two main ways:

  • Burning glucose, especially stored glucose , which eliminated 3 milliliters of water for each gram of glycogen you oxidize after going low-carb.
  • Excreting excess ketones created early on your keto diet, which are negatively charged and can sometimes remove positively charged sodium and potassium.
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    Acetoacetate And The Urine Tests

    The ketone measured in urine is acetoacetate. Ketone urine strips are dipped into urine and turn various shades of pink or purple depending on the level of ketones present. A darker color reflects higher ketone levels.

    Ketone urine strips are easy to use and fairly inexpensive. Although their accuracy in long-term use has been questioned, they should initially confirm that youre in ketosis.

    A 2016 study found that urinary ketones tend to be highest in the early morning and after dinner on a ketogenic diet .

    Shop for a urine ketone meter and urine test strips online.

    Reintroducing Carbs After Ketosis

    Starting Ketogenic Transition & Keto Shopping (LCHF Lifestyle)

    No matter which diet you choose to transition to after keto, it’s likely to contain a lot more carbs than you’ve been used to.

    Relatively speaking.

    I’d recommend introducing carbohydrates slowly and gradually over a month.

    Reason being, your body doesn’t contain the same digestive enzymes in once had before you going keto.

    BUT, that’s nothing to worry about.

    Once you start reintroducing carbohydrates, the body will up-regulate the enzymes required to digest carbohydrates, similar to the way your body increased enzymes needed to use fats and ketones when switching to a ketogenic diet.

    What this looks like in practice:

    • Week 1: 75g of carbs per day
    • Week 2: 100g of carbs per day
    • Week 3: 125g of carbs per day
    • Week 4: 160g of carbs per day

    Of course, this number will vary based on your overall intake and your specific needs.

    Realize, that when you do reintroduce carbohydrates after keto, you WILL gain weight.

    Again, not to worry, because most if not all of that weight gain is increased glycogen and water weight.

    Assuming you’re not going off the rails with your diet.

    For every gram of carbohydrate stored, you will store around 3 grams of water along with it. If your tank is empty and you start filling it up, you can expect to gain anywhere from one to five pounds in just water alone.

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    Not Getting Enough Salts

    While we typically get plenty of sodium on a regular diet , most people find that when they go keto and cut out processed foods, they are actually low on sodium.

    You might not think of low sodium as a problem, but it usually results in fatigue and cravings, so make sure you get sufficient amounts.

    Potassium is often excreted more when youre on a ketogenic diet, so its also important to make sure you replenish your potassium, especially if youre active. You can add more potassium into your diet by eating spinach and avocados.

    Finally, magnesium is a mineral that many of us are deficient in to begin with. Many people point to soil depletion as the potential reason for our widespread deficiency. Since magnesium is so important for sleep and mood, as well as our muscles and general well-being, its also good to make sure you are getting enough.

    One good way to add more of these minerals to your ketogenic diet is to drink some bone broth it contains sodium, potassium, and magnesium.

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