This is a collaborative post: Simply put, a ketogenic diet typically derives about 70-80% of total calories from healthful fats. The remaining 20-30% of calories are derived from carbohydrates and proteins.
Eating like this puts your body in a state of ketosis in which it primarily burns fat for energy. To get into and stay in ketosis, you must restrict carbs and sugar to less than 50 grams per day.
This initiates your body to burn the remaining carbohydrates present, after which it moves on to stored glucose (glycogen), and finally it taps into ketones.
Ketones are produced by the liver and readily used by the body for potent energy production and critical brain-related functions. Ketones are a cellular ‘superfuel’, and one in particular – betahydroxybutyrate (BHB) – drives powerful, beneficial processes.
Betahydroxybutyrate is important for the regulation of the expression of important genes, inflammation regulation, immune system activity, and even antioxidant function. This important ketone is one of the fundamental reasons the keto diet is so beneficial.
Prior to any dietary change, you should consult your healthcare provider.
Taking Your First Steps: How to Get Started
Start with fasting for one to two days. Be sure to drink plenty of water during this time. This will force the body to burn through all of its available carbohydrates – an excellent way to kickstart your body into ketosis. Also, check with your healthcare practitioner before starting your fast.
Now it’s time to stock your pantry with plenty of keto foods so you’re prepared to start your journey once your fast is completed.
Pick up the Garden of Life Dr. Formulated Keto line of products. They’re a great way to make your ketogenic diet more convenient. These easy-to-mix powders take the guesswork out of counting fats, protein and carbs. Use as a meal replacement or add to shakes, smoothies and use in cooking or baking – the options are endless.
Plan your first week of menus so you’re prepared. Once you get the hang of it, you’ll develop your own combinations of keto-acceptable foods, drinks like keto coffee and ratios that are pleasing to your palate.
Be sure to get your body in motion. Whether you are trying to lose weight or achieve optimum health with your ketogenic lifestyle, exercise is an extremely important piece of the puzzle. If you don’t already have a fitness routine, do something you enjoy. Just walking briskly for 30 minutes, three to four times per week is a great way to get moving.
Go skating, biking, hiking – have fun! Exercise and movement will also help with digestion – very important when adopting a ketogenic lifestyle.