15 TIPS ON HOW TO TAKE ON THE KETOGENIC DIET & SUCCEED
The Ketogenic diet has taken the world by storm and it is showing no signs of going away soon.
After all this time, most people should know what the Keto diet is (high-fat, low-carb & moderate protein diet) and how it works (converting fat into ketones to be used for energy instead of carbs). Most people would also have heard that it is a difficult diet and that not everyone succeeds. This is true to some extent, but it can be simplified significantly by proper planning, research and support.
If you are new to Keto and want more in-depth knowledge and information on the Keto diet, visit this link to get USN’s complete in-depth Keto guide: https://usn.co.za/life/articles/all-about-keto
So, what are the key points to take note of when starting a Keto diet? We have compiled a list of everyday questions regarding the Keto diet:
1. Start simple and plan ahead - get a KETO eating plan & exercise plan that you enjoy.
2. Significantly increase fat intake & limit your carb intake, adhering to the 75/20/5 calorie ratio (75% calories from fat, 25% from protein, 5% from carbs/mostly salads).
3. Maintain a moderate protein intake - too much protein can limit Ketosis. Consuming more than the required amount of protein will turn it into an energy source which will hamper the effect of the fats/oils.
4. Track your macronutrients, especially when starting. Know how many calories you eat.
5. Invest in a food scale – weighing your food can make a big difference if you are trying to lose weight.
6. Getting KETO-adapted takes a few days. Slowly adjust your meals and stick to the KETO guidelines to get you through possible “KETO-flu”.
7. Consume enough vegetables/salads to meet your fibre requirements (mostly green/leafy).
8. Add USN MCT Oil to your meals to help you meet your fat requirements, stay in Ketosis and stay energized.
9. Make sure your drinks are completely sugar-free and carb-free.
10. The KETO diet should always be followed. Having high carbohydrate foods now and then will hinder Ketosis.
11. Try and follow an intermittent fasting regime by not eating anything after 20h00 or before 11h00 the following morning and exercise on an empty stomach having only water and your KETO Fat Burn capsules.
12. Keep a food journal every now and then to ensure your macronutrients are still on track and explore KETO-friendly recipes and restaurant options.
13. Stay hydrated, use USN BHB Salts for adequate electrolytes which are vital for all-day energy.
14. Make your favourite foods KETO-friendly and pre-cook your food. Always have MCT oil handy.
15. Balance your increased acidity levels (caused by a KETO diet) by using USN KETO Alkaline Powder.
Interesting facts about Keto
So why do you need to limit your protein intake on the Keto diet?
When you consume more protein than your body needs, some of the excess amino acids will be converted into glucose (a carb source) by a metabolic process called gluconeogenesis and this can actually kick you out of Ketosis.
Where does the Keto diet come from?
The Keto diet wat originally developed by doctors in the 1920’s as a treatment for childhood epilepsy and seizures. The original architect of the diet was Dr Russel Wilder, MD, of the Mayo Clinic.
What is the medical definition of Ketosis?
According to the Merriam Webster dictionary Ketosis is “an abnormal increase of ketone bodies in the body in conditions of reduced or disturbed carbohydrate metabolism”.
In which country did the Keto diet originate?
The first study on fasting and this specific eating strategy started in France in 1911 but was not concluded until 1921 when the Keto diet was officially invented in Rochester, Minnesota, USA.
What is the most often neglected micronutrient on a Keto diet?
Vitamin C, magnesium, iron, vitamin D, vitamin Eas well as calcium and potassium.
Where does the name “Ketogenic” come from and what does it mean?
Ketogenic is the adjective of Ketogenesis, a Greek-based word dating back to 1910–15 and literally meaning “producing Ketone bodies”.
After originating in the 1920’s, why did Keto only become famous again in the last few years?
The Keto diet saw a revival after Hollywood director Jim Abrahams saw success with it in the 1990s in treating his son’s epilepsy and after Catherine Vogel’s popular cookbook “The Keto diet”.