A ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects.
I am excited that so many have wanted to know more and am thrilled to share with you what I know or am learning. I am a novice with the “keto diet”, most of my information comes from researching and Joe telling me what he has found.
In my last blog I mentioned one of the guys that works for Joe was telling him how great it was and bragging about how much he had lost. He took the extreme route by doing nothing but eggs for 2 weeks, something similar to this:
Who should NOT do a ketogenic diet?
Most people can safely do a ketogenic diet.
But in these three situations you may need extra preparation or adaptation:
Are you on medication for diabetes, e.g. insulin? Learn more
Are you on medication for high blood pressure? Learn more
Are you breastfeeding? Learn more
Joe and I weren’t too keen about just eggs so we did a little research found information on ketogenic diets. Here are a few of the sites we referred to:
Alleviate Keto Flu = Replenish Electrolytes!
BE SURE TO PAY ATTENTION TO YOUR BODY IF YOU START. And read about Keto Flu and how to avoid or minimize it. There is a period you will feel fatigued, headache, irritability to name a few. Your body is mad because you aren’t giving it those nasty carbs… I don’t feel we suffered it too bad. Electrolyte drinks are very helpful…just watch for those sneaky carbs…
Our choice has been very, very low carb – in fact mostly none. In the past four weeks we have only eaten out once, but it can be done if you are committed. We chose to stick with getting familiarized with what our diet was going to consist of. When we went out the other day it was actually easier than I thought it would be. We didn’t go fast food though. We went to a full service restaurant. I feel it was actually pretty easy to make choices because for us at this point we didn’t really crave the carbs. Our waitress came over with some of their delicious bread and we just let her know we would prefer not to have it … no problem. We both ordered a steak with steamed broccoli and side salad with balsamic vinaigrette dressing hold the croutons. I am not sure about the actual carb count in the dressing but considering we had no other carbs I am sure it was ok, and it was just a tiny portion on the side. Our dinner was delicious and filling and we certainly left feeling satisfied not deprived! So that’s a big fat win!
You may be wondering what our meals are like so I’ll give ya just a little overview.
There are always boiled eggs on hand.
Cheese is a quick snack – love string cheese.
BACON – we get to eat bacon. I am not a huge bacon lover but…. I do enjoy that we can have it.
Sour cream and cream cheese!
Heavy whipping creams????
Nuts, nuts, and more nuts – these are perfect for a little hunger buster. It’s surprising how a handful of almonds can curb the hunger.
Typical dinners are meat and vegi and/or big salad…and we get full on the first plate…. haven’t gone back for seconds so we don’t over do it!
Actually this a pretty good guide to what you can and can’t have
also, there’s a difference between carbohydrates and net carb –
“What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
I feel like there’s so much more I want to share…. but don’t want to be overwhelming.
Please ask any questions or feel free to comment. This is still relatively new and I love to get input from those who want to learn or already have a great grasp on it!
DISCLAIMER –The content of this blog not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.