Let’s take a few minutes out of our day to learn how to do one of the most commonly asked questions about this diet… “how do you do it?”
The short version is simply that you just need to eat the right things while avoiding the wrong things and stick to it for a while until you develop a habit of “eating keto”. Some people are able to get their bodies into ketosis in only days while others might take a week or slightly more. In any case the formula is basically the same across the board.
First Step, Change What You Eat!
In simple terms, lower your carbs as far as you can possibly go while keeping your fat ratio relatively high. On a keto diet you want to have about 70% – 75% of your total caloric intake for each day coming from FAT! That’s right, this is a fat-heavy diet and if you don’t keep your percentages hovering around the appropriate levels it will probably take your body even longer to enter ketosis… if it ever does at all. The number commonly tossed around is 20 grams of carbs per day while getting your body into ketosis.
Fats are not your enemy
It’s time to rethink what you thought you knew about consuming fat while on a ketogenic diet. Good fats are essential while putting yourself into ketosis. If you’re not getting enough of it you’re not fueling your body with what it’s going to require as it transitions from burning glucose to fats for fuel. Fat has a natural satiating effect on the body and will inevitably cause you to actually eat less during the day overall. It’s important to distinguish good from not so good fats, you want to stay away from the typical junk food stuff as the body does not process it in the same way as fats found in foods like:
- Olive oil
- Coconut oil
- Various meats
- The list goes on…
You have options out there and it’s only a matter of a quick few minutes worth of research to arm yourself with everything you need. Luckily we’ve got a great list of keto friendly foods you can find ( right here ) and of course keep in mind that this list is not in any way all-inclusive but it’s a great starting point!
Eat Enough Appropriate Foods
It’s very important to note that the keto diet isn’t a high protein diet but instead a high fat, low carb diet. When it comes to your protein intake per day the amount you should have will vary based on your lifestyle but it’s safe to follow the 0.7 – 0.8 grams per ounce of lean body mass you have. Now, that sounds a bit complicated so if you consider an active athlete tends to hover around 1.2g per day you can adjust for yourself based on that number.
If you eat too many grams of protein per day there is research to suggest you might actually fall out of ketosis and would wind up back in the keto flu stage all over again. Your fat should hover around the 70% range while protein needs to be at 15% and of course your carbs would fill in the remaining 15% for each day. These are rough figures but if you stay within these ranges more or less you’ll be good to go on your keto journey.
Second Step, Use The Right Oils.
This section is going to be short and sweet. Just use MCT oil and the other keto-approved oils anytime you’re in need of such things. Okay, told ya!
Just joking, there are a few more details.
In order to jumpstart yourself into a keto-state it’s going to be important to put medium chain triglycerides into your body and those come in the form of MCT Oil or coconut oil. If you are a coffee drinker then there’s something called Bulletproof Coffee which you can take advantage of.
If you’re not really into coffee then you can use MCT as a general purpose oil for things like salad dressing or using it to make your own keto friendly sauces. The important thing to take into consideration is the way this oil could affect your system. For those of us who are new to MCT Oil it’s going to be important to keep your consumption to a minimum as it could cause side effects like nausea or in some cases stomach cramping and even diarrhea! Don’t worry too much about those however as they usually won’t hit you unless you are taking in way too many tablespoons of this stuff daily. The suggested amount is about 2 tablespoons max until you get used to it and even then you may not want to venture too far off from that.
Third Step, Don’t Sit Around All Day!
It’s going to be important to get your daily activity sorted so that your body is steadily burning calories. The reason for this is because you have to first burn through your glycogen stores before you ever touch your fat stores thus putting you closer to ketosis.
One thing you need to be aware of is the possibility of your energy levels being down while your transitioning into ketosis. This is typical of the keto flu and might even return a few times over the course of weeks and in some cases even months. It’s always temporary provided you are eating appropriately so just listen to what your body is telling you and adjust accordingly.