Getting Started
Ketosis takes some time to get into – about two weeks of low carbohydrate consumption is required for the initial adaptation. During this time there will be dysfunction, fatigue, headaches, and some gastrointestinal problems, as you adapt, which are often called “keto flu”. Proper use of electrolytes will solve most of these problems. Besides, there is no need to worry about the “diet” aspect of this ketogenic diet plan, i.e. the calorie restriction. Weight loss will come as your body regulates appetite, as this addiction to sugar and processed food reduces, so limiting calories for the first two weeks is not recommended.
The nutrition plan is designed to ensure that you get three balanced, healthy meals a day that solves the issues of fiber, satiation, and adequate protein consumption. The biggest part of a ketogenic diet is that it spares muscle loss, and a carbohydrate diet does not. Weight lost in a high carbohydrate diet, calorie limited diet often comes from both muscles and fat, while with keto, you can burn fat without sacrificing muscles. This is often called “body recomposition” and leaves you with a much more preferred physique after weight loss.
Additional points of interest
Cetogenic diets often result in significant water loss in the early stages. This is because carbohydrates turn into glycogen in your body, which is stored in water in the muscles and liver. When you deplete a stored glycogen, your body flushes that water. This is a huge part of the initial weight loss during the first few weeks of ketosis. While quick fat loss occurs at first, a lot of water weight often falls and also, but it is a great encouragement as it often leads to weight loss and less bloating, allowing the clothes to fit better.
Products recommended for the ketogenic diet
Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
Fish: Salmon, trout, som, sardines, tuna, haddock, and many others.
Fruits: Strawberry, blueberry, raspberry, avocado.
Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers, and many more.
Nuts and seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
Dairy products: Cheese, Greek yogurt, sour cream, heavy cream.
Fats and oils: peanut oil, linseed oil, oil, sesame oil, olive oil, and almond oil. ( If you want to see more ketogenic food,
Products to be avoided in a ketogenic diet
Zurna: Zurna: Wheat, oats, corn, barley, and rye. Includes bread and pasta.
Artificial sweeteners: Scyrloz, Equal, Acesulfame, Splenda, Saccharin, etc.
Processed food: If it contains carrageenan, don’t eat it.
Low-fat products: Atkins products, drinks, gluten, soda diet, etc.