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How to Get into Ketosis?
This is generally the hardest part for people, as it can take several days. I recommend purchasing keto strips to help you determine if you are in a state of ketosis.
Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it might even be beneficial.14
How much is 20 grams of carbs? Use our visual guide to find out. Or simply use our keto recipes and meal plans, they are designed to keep you under 20 grams with no counting required.
Note that quite often, just restricting carbs to very low levels results in ketosis. So this may be all you need to do. But the rest of the list below will help make sure that you’re successful.
Restrict protein to moderate levels. On a keto diet you should eat the protein you need, but not much more. This is because excess protein is converted to glucose in the body, reducing ketosis.
If possible, stay at or below 1 gram of protein per day, per kg of body weight – about 70 grams of protein per day if you weigh 70 kilos (154 pounds).15
The most common mistake that stops people from getting into ketosis is too much protein.
Eat enough fat to feel satisfied.16 This is the big difference between a keto diet and starvation, that also results in ketosis. A keto diet is sustainable, whereas starvation is not.
When starving you’re likely to feel tired and hungry and give up, but a keto diet is sustainable and can make you feel great. So eat enough to feel satisfied, and if you’re hungry all the time, you should probably add more fat to your meals (like more butter, more olive oil, etc.). Our keto recipes have the needed fat included.
Avoid snacking when not hungry. Eating more often than you need, just eating for fun and because there’s food around, reduces ketosis and slows down weight loss. Though using keto snacks will minimize the damage, and is fine when you’re hungry.
If necessary, add intermittent fasting. For example, skip breakfast and only eat during 8 hours of the day, fasting for 16 hours (i.e. 16:8 fasting) . This is very effective at boosting ketone levels, as well as accelerating weight loss and type 2 diabetes reversal. It’s also usually easy to do on keto.
Add exercise – adding any kind of physical activity while on low carb can increase ketone levels moderately. It can also help speed up weight loss and diabetes type 2 reversal slightly. Exercise is not necessary to get into ketosis, but it may be helpful.
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they make much it harder to stick to your chosen diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium, drink a cup of chicken broth, and their symptoms usually go away.
When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose 3 grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn’t enough on keto; you need enough sodium, too.
Foods to Avoid
Spreadable butter alternatives
KETO DIET MEAL PLAN
BUTTER/OLIVE OIL 1 TBSP
Chopped Bacon or Ham
3/4 cup spinach
1/2 cup mushrooms
One BELL PEPPER Cored and sliced in half. Stuff with cooked Sausage (sugar free) and top with pepperjack cheese. Bake for 30 minutes until cheese is melted
Mini Paleo Egg Omelete’s (3)
Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard greens, chopped low sodium ham or uncured bacon, chopped red & green peppers, chopped mushrooms & chopped red onion.
Sautee 80/20 GROUND BEEF 3 OZ., add TACO SEASONING 2 TSP
ROMAINE LETTUCE, SLICED 2 CUPS
CHERRY TOMATOES 3
CHEDDAR CHEESE 1.5 OZ.
AVOCADO 1/4 AVOCADO
SOUR CREAM 1/4 CUP
BLT LETTUCE WRAP
ROMAINE LETTUCE, SLICED 3 LARGE LEAVES
Cooked BACON 6 PIECES
GRILLED CHICKEN 2 OZ.
CHERRY TOMATOES 5 SMALL
MONTEREY JACK CHEESE 1 OZ.
MAYONNAISE 2 TBSP
1/4 pound sliced Black Forest or other smoked ham
2 hard-boiled eggs
6 cups romaine lettuce (about 6 ounces) coarsely chopped
2 medium tomatoes, seeded and diced (about 2 cups)
1/2 avocado, diced (about 3/4 cup)
1 cup cooked diced chicken breast 1 (6-ounce) breast
1/2 cup crumbled Roquefort or Blue cheese (about 2 ounces)
PORK CHOP WITH MUSHROOM SAUCE AND STEAMED ASPARAGUS
PORK CHOP 4 OZ.
OLIVE OIL 1/2 TBSP
WHITE MUSHROOMS 3/4 CUP
BUTTER 1 TBSP
MINCED GARLIC 1 TSP
GROUND THYME 1 PINCH
HEAVY WHIPPING CREAM 3 TBSP
STEAMED ASPARAGUS 1/2 CUP
BUTTER 1 TBSP
4 oz. Turkey Burgers
1 1/2 lb. ground turkey
1/4 cup finely diced onion
2 egg whites, lightly beaten
1/4 cup chopped fresh parsley
1 clove garlic, peeled and minced
1 teaspoon salt
1/4 teaspoon ground black pepper
1. In a large bowl, mix ground turkey, bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper. Form into 6 patties
2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).
1-1.5 cups of steamed broccoli
Rosemary & Caper Wild Caught Salmon
4 (6-ounce) wild caught salmon fillets
1/4 cup extra-virgin olive oil
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
1/2 cup Marsala wine (or white wine)
4 teaspoons capers
4 pieces of aluminum foil
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
10 Roasted Asparagus Spears
Boiled Eggs & Sliced Avocado
Full Fat Cottage Cheese & Sliced Cucumbers
Beef Jerky (make sure there is no sugar added)
Nuts and seeds
Veggies and Ranch Dip
|Vegetable Name||Serving Size||Total Carbs (g)||Fiber (g)||Net Carbs (g)|
KETO MEAL PLAN WITH PRINTABLE SHOPPING LIST
- Meat and Protein (try to buy grass-fed organic, nitrate free)
- Bacon (yes, bacon)
- Fats and Oils
- Olive oil
- Coconut oil
- Duck fat
- Macadamia nuts
- Swiss chard
- Bok choy
- High-Fat Dairy
- Hard cheeses like parmesan (swiss, feta, and cheddar)
- Soft cheeses like brie (mozzarella, Monterey Jack, and blue cheese)
- Cream cheese
- Sour cream
- Full-fat yogurt
- Cottage cheese
- Heavy cream
- Macadamia nuts
- Brazil nuts
- Pine nuts
- Chicken broth or bouillon cubes