The following are the dos and don’ts of KETOGENIC Diets:
No fruit, unless it’s berries in moderation, No wheat, No sugar, No grains, No pasta, No potatoes, No rice, No beans, No starches, No milk as it’s loaded with sugar. (unsweetened almond milk is recommended.) HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it.
For Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!
Focus on avoiding unmodified/processed or altered foods as you never know what’s in them.
Vegetables that should be avoided are:
Sweet potatoes, Corn, Peas, Potatoes, Carrots – can be used in moderation, just don’t go overboard. They are full of starches and not recommended.
Make sure to drink half your body weight in because of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.
Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is Powerade zero, Pickle juice, Pink Himalayan salt added to your food.
Macros are a break down of the calories you intake for the day. Which should be 5% carbs, 20% protein, 75% fat.
Strict keto counts all macros, do not eat processed foods.
Lazy keto doesn’t track all macros, still eats processed foods, as long as they are on plan
Carb manager is a great app to track macros
Carbs are a limit, try not to go over your carb limit.
Fat is a lever, you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
If you are in ketosis and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
I intermittent fast 5 times a week (after month 1) – nothing to eat that’s over 50 calories from 6:30PM – 12:30PM, NEXT DAY. I have my coffee with HWC and drink my water. You will find you are not hungry once you are in ketosis.
Signs of being in ketosis: THIS IS WHERE YOU WANT TO BE!
Bad headache after 1st week – known as keto flu (see electrolyte suggestions above to get rid of it). Metal taste or bad taste in mouth.