Ketogenic Diet :The Step by Step Guide For Beginners: Ketogenic Diet For Beginners : Ketogenic Diet For Weight Loss : Keto Diet : The Step by Step Guide For Beginners by Jamie Ken Moore

Author:Jamie Ken Moore [Moore, Jamie Ken]
Language: eng
Format: epub
Publisher: FC Media Publishing
Published: 2017-01-13T08:00:00+00:00

Step D: What to Look Out For During The Ketogenic Journey

Once you have achieved ketosis, then all that you need to do is continue to remain in ketosis. Firstly, the good things! All those unpleasant symptoms will go away and you will feel more energized and full of mental and physical vigor. You will feel like you are reborn with new a body and new body parts. Okay, that’s a trifle exaggerated but you get the drift.

However, for the folks who have gone on the ketogenic diet but have yet to experience the profound benefits of ketosis, this segment is included so that you would be able to check and fine tune on certain aspects in order to cross that threshold and enter into constant nutritional ketosis. Below are the pointers to help keep you in ketosis as well as to possibly give you that extra push if you are not there yet.

Watch your protein intake – The standard ketogenic diet calls for approximately 75% fats, 5% carbs and about 20% protein intake. The thing to watch here is to ensure that we do not overconsume the amount of protein on a daily basis.

Because the diet calls for carbohydrate restriction, it is very easy for people to remember it as such and then associate it with other standard low carb diets, in which many of the said low carb diets would replace carbs with proteins, thus making it a low carb high protein diet. This will be totally detrimental to what you are trying to achieve, which is nutritional ketosis.

When your body has a protein intake that is in excess, what happens is the process called gluconeogenesis, where proteins are converted into glucose by the liver. This is the body’s natural way of creating glucose when there is a lack of it through the dietary route, remember we are on low carbs! If there is an excess of protein, gluconeogenesis can also occur, thereby driving up blood glucose levels and insulin production, which then inhibits the production of ketones.

Generally as a rule of thumb, the 20 to 25% of proteins as part of your total calorie requirements would not trigger a situation of excess proteins. However, every individual is different and everyone’s protein limit would also be different. If you find you are sticking to the dietary guidelines already and still not seeing ketosis, then it might be time to tweak your protein intake. If 100 grams does not work for you per day, then try dropping 5 to 10 grams and monitor your ketone levels.

Don’t avoid or reduce the recommended amount of fat in your meals – Despite getting into ketosis, the deep-seated fear of fat drives people to reduce it below the recommended levels. Don’t do this! Fats keep you satiated and full.

Remember, fats is the reason why nutritional ketosis kickstarted in your body again after years of carbohydrate and consequently glucose dependency. That is why it is important to stick to the amount that you would have derived from the earlier steps mentioned in this book.

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