(Original post date: June 27th, 2019)
Helpful hints before embarking on a quest for ketosis from a newbie dieter at ANT!!
Commitment – to reach ketosis takes 3-7 days depending on how strict you want to be with your carb intake. They say you can reach ketosis in 3 days eating 20 carbs. You can also go slower at 40 carbs a day and presumably take longer. Certain supplements are supposed to accelerate achieving ketosis. However, you only need to be on the keto diet until you lose the weight which you want to lose. On the keto diet, you can lose up to 20 lbs. a month!
Knowledge – apparently all carb counting is not the same. Atkins carb counting is different from the standard ketogenic diet (SKD). There is a cyclical keto diet, a targeted keto diet, a high protein keto diet, paleo diets, intermittent fasting and the list goes on!
Macros – refers to the ratio of fat, protein and carbs. Not to be confused with the fact that carbs and fiber also have a relationship and how much protein to consume in a day is related to your weight. Plenty of guidance is available on the web for beginners.
Fruit! Say good-bye to pretty much everything except berries. This is a problem for me because I love fruit and I eat a lot of it. You can get the same nutrients found in fruit in many antioxidant supplements.
Like a beer or wine with dinner? Forget it for a little while.
Drink lots of water!
Supplements – I have not been using them, but many supplements can help you to achieve ketosis quicker.
BEST thing I read – clean out your refrigerator and cabinets so that only low carb foods are around! Even a small portion of a cheat can throw your efforts off.
Get a carb counter app and start tracking! The best way to be successful is to have a food diary.
In keto recipes, less than 4 per cent of total energy comes from carbs, and the rest comes from protein and fat. Keep the protein moderate, because too much protein reduces ketosis.