How to start the Ketogenic Diet? [Tips and steps for your revolution]

You need to lose weight quickly. You feel tired all the time. Your brain is failing. Your memory is being lost. The fat blanket around the belly is huge. Your mood peaks are inferring in your personal life. Do you have diabetes.

Regardless of what you are looking for here, the Ketogenic Diet can be your solution.

Today, I gather for you the main information of my Ketogenic courses, books and the greatest Keto professionals in the world. Before proceeding, be sure to read the great KETOGENIC GUIDE to permitted and prohibited foods .

A true free class on Ketogenic Diet with everything you need to know to start your revolution. Click on the image below to access the Keto Guide.

That is, I will embrace your life, your mind, your belly and help you from start to finish on this fantastic journey. Okay, let’s start basic learning!

What is ketosis?

In two sentences: it is the state in which your body uses fat as its primary fuel (and not sugar, as is the case with most of the current population). In this process, your liver will manufacture the so-called ketone bodies, energy molecules that will enhance your body.

How long does it take to get ketosis?

The time will vary according to your history: your obesity, hormonal problems, liver, insulin … All of this will make the process a little slower.

Think of it this way: your body will need to “fix itself” to make ketone bodies. When you are ready, you will go into ketosis.

Average time: from three days (for those who have been on Low Carb Diets for some time) to one month.

What will I feel in the adaptation phase?

Tiredness, cramp, sleep, tingling, headache, irritation, weakness, stomach pain, insomnia, muscle pain, desire to eat sugar. Time: from one week to one month.

Do I need to feel this? Do not.

Understand that reading reliable sources are critical to following any diet. At Keto, you will be changing your body’s fuel. Take yourself seriously and get the best results.

When I started, I had a cramp episode and two days of tingling. I went to investigate everything about the symptoms of adaptation to the Ketogenic Diet (Keto flu) and ended the symptoms quickly just by following the guidelines.

• Replenish minerals and electrolytes.  You need to maximize your consumption of foods with potassium, calcium, magnesium and sodium. They will be missing – a lot – from your diet.
• Increase your salt intake. Your body will release immense amounts of water. You must replace your salts. Did you start to experience any of the symptoms? Increase your salt intake.
• Sleep. When you are adapted to Ketogenic, you will have an explosion of energy. But, in the initial phase, you need to guarantee 7 to 8 hours of sleep per day. A good quality of sleep.
• Avoid stress.  That means all possible stress on your body. Be it a spike in blood sugar, a maddening routine or hours at the gym.
• Eat enough protein. The Ketogenic Diet is not a protein restricted diet. It is a diet suitable for protein consumption. If you are experiencing symptoms, increase your intake of fish, cheese, eggs, meats.
• Eat enough fats. Keto requires the consumption of good fats and in high amounts (compared to the traditional diet at least). Sauté food in butter and coconut fat, put olive oil in the salad, use MCTs or cream in your coffee, bet on a small handful of macadamias a day.
• If necessary, supplement vitamins and minerals. Try to consume the foods that will do this for you. If it is not enough, see your doctor.

How do I know if I am ketosis (adapted to fat as a fuel)?

After going through the adaptation period, you will begin to experience the classic symptoms: dry mouth, bad breath, more energy, almost nonexistent hunger.

However, this is no guarantee that you are in ketosis or that your ketone bodies have reached an ideal number for you.