Starting a Keto Diet?

Great, you’re looking to start the ketogenic diet but don't know where to begin? Here are 4 steps to help start keto, remember we all need to make this start at some point, these points will help you.

EATING to MAINTAIN Not Gain:
When you are just starting the ketogeic diet you want to be eating for maintenance.; i.e number of calories you need to maintain your current body weight. The adaptation phase of switching from running off carbs to ketones can be difficult. So give yourself a starting point, so you can get adapted to keto easier! Also our Keto Products do actually really make a difference in this switch.

FOLLOW the KETO approach:
Many people make the mistake of following keto and not cutting down Carbohydrates + Sugar (Breads, Pasta, rice, Flours Wheats, processed foods etc). This leaves them not actually getting the body to produce Ketones. If you follow the macros of 75% fat, 20% protein and 5% or less net carb (Net carbs qual carbs minus dietary fiber). Not always easy but try to track and be conscious of what you eating so you get into ketosis. I usally use the M.E.A.L. acronym (Meat, Eggs, Added Oils, Leaves) which aids in simplifing the appraoch to a nutrient dense meal or snack.

DRINK Water and Electrolytes:
You want to aim to get at least half your body weight in ounces of water. Also the body will require more sodium as it handle’s switching metabolic substrate and the water excess in glycogen- Blood glucose. Ensure you getting enough sodium, potassium, and magnesium. Add salt 3-4g depending on works and sweating to your meals or drink electrolytes and try to get potassium and 250-400 mg of magnesium each day. Our GloNua Bhb not only has Ketones but also a balanced electrolyte formula.

TEST YOUR KETONES
One way you will know if your actually getting into ketosis is if you test your blood ketones. You can do this using urinalysis ketone strips or a blood ketone monitor. These can be expensive but it is good to know for sure that you are switching into ketosis. Test your ketones after eating certain meals to see if you are staying in ketosis or if certain foods kick you out of ketosis.

Remember start step by step and dont make large changes to quickly, reduce the reliance on Carbs and Sugar and you will notice the change. Check out our FAQ’s or other Blog posts for information & advise.