How To Transition To The Keto Diet

Initial Transition To The Keto Diet

If you’d like to know more information about the keto diet before switching (including the keto flu), click HERE

Instead of diving right in to the keto diet with both feet, I definitely recommend transitioning from a normal carbohydrate-based diet to the keto diet over a period of a 1-2 months.

• You can do this by reducing the number of carbs you eat by about 5% each week and replacing them with fat and protein. This will be useful because it will reduce the effects from the keto flu as well as allow your body to adjust to the new metabolic processes.

Prepare for the "keto flu"

Essentially one undergoes flu like symptoms when making the transition from carbs as your main energy source to fats. This lasts anywhere from 1-3 weeks for most individuals

To help combat this, there are a couple things you can do

1. Increase your water intake > 2L per day

2. Take a multivitamin that has at least some potassium, magnesium, zinc, and a vitamin B complex

Eat the right foods

It's important when going on the keto diet to eat the right foods. These are foods that are higher in fat and protein to replace the carbohydrate rich meals which will not only keep you fuller longer to not consume as many calories in a day (which would lead to weight loss), but also maintain the state of ketosis

The main things that you will be eating are:

• Meat

  • Beef & Chicken

  • Fattier cuts - Veal, Goat, Lamb, Turkey, Bacon

  • Seafood

  • Eggs

• Fats

  • Butter

  • Ghee

  • Fatty fish

  • Oils

    • Coconut

    • Olive

    • MCT

• Leafy green vegetables

• Nuts and seeds

• Avocados

I would absolutely recommend going to a website that has keto friendly recipes, especially those that you can meal prep with, or make in bulk, to save time throughout the week

Here's a couple I recommend:

• Dietdoctor.com

• Ketoconnect.net

If you're not in to cooking much, there are options for keto friendly meal delivery services. A couple I would recommend are:

• Green Chef

• 518 Kitchen

I also think it's important to mention as well that a lot of these places will have recipes to make keto friendly desserts as well as some of your other favorite foods

Eat the right amount of those foods

Need to track your macros and your weekly to make sure you're getting the ratio of fat to protein

• Myfitnesspal or other keto calculators/trackers

However, if you're not feeling like getting into the nitty gritty details, a general recommendation is to eat fewer than 50 carbs a day, and get 70% of the total calories you eat from FAT and 25% of the total calories you eat from PROTEIN

• If you eat 2000 calories a day, then 1400 of them should be from FAT and 500 should be from PROTEIN

• Again not to be confused, I'm not saying to eat that amount of fat and protein in GRAMS but rather as proportions