Okay, so let’s go over some of the basic principles of following a ketogenic diet. It can all sound pretty confusing and complex, but it’s really quite simple when you get down to it. To the uninitiated, you may not know exactly what types of foods are carb heavy. And even the less obvious choices can have way too many carbs for your own good.
How to make sense of all this Ketogenic mumbo jumbo? Just remember, you want low daily carbs (20 grams), a moderate amount of protein, and HIGH amounts of fat to fill in the gaps.
1. Consider asking somebody that is already following the ketogenic diet. A friend of mine actually told me about the diet a few months ago, and I was instantly sold. If you’re the type that likes to feel confident in the research behind things, consider watching Fat Head the documentary. This friend of mine helped me through the basics that I’m about to tell you here. He just had a bachelor party and we had an amazingly short and sweet vacation, including a great limousine ride through the city where we spent the weekend.
2. No potatoes, bread, or similar grains. They will completely blow your carb count out of the water! Also, make sure you use plenty of oils and butter. Coconut oil is great for cooking, and as far as butter, make sure it’s the real deal. Kerrygold unsalted butter is the best fit here. You don’t want the butter salted because it breaks down the enzymes and completely changes everything. Also, no bun on those hamburgers. Ask for a lettuce wrap. Also, no sugar. Look for sugar free sweeteners, whether natural or artificial. And of course, ask your doctor if you have any doubts about any conditions you may have.
3. Read the labels on everything! When you’re avoiding carbs like the plague, every little ingredient has to be scrutinized. Even things like vinaigrette dressing and shredded cheese can contain hidden carbs, so just be wary and google it whenever you have any doubts. Look to tools like The Keto Calculator or My Fitness Pal online to help you through this process. And please, NO LOW FAT ANYTHING.
4. Drink LOTS of water! Your body won’t retain water like it does when you’re consuming lots of carbs, to drink until you pee about every twenty minutes. Seriously!
5. Get healthy amounts of salt, potassium, and magnesium. Just like the water, your body doesn’t have anything to hold onto all that salt and granulated solids. It’s funny, we’ve always been told that salt leads to hypertension, and that may very well be on a high carb diet, but while in Ketosis you won’t have the same problem! Don’t go overboard, but salt according to taste. Consider either taking a 99 MG potassium supplement or using a product like Nosalt that is just a powdered form of pure potassium.
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And that’s all for this lesson, ladies and gentlemen. Until next time!