The KETO Diet – Everything To Get Started!

The KETO Diet – Everything To Get Started!

August 8, 2019 1 By William Morgan


So you’ve probably already heard that the main
source of energy that our body normally
uses is in the form of glucose or
carbohydrates. Our body is really good at
making us think that glucose is what our
body needs on a regular basis. Hence
addiction to sugars and carbohydrates.
But what happens when we stop eating
glucose is our body switches into
another biochemical mode known as
ketosis and that’s when our body starts
producing things known as ketone bodies.
This is sort of our body’s way of
switching into starvation mode and
producing a fuel that can be used by our
brain and our muscles when there’s no
glucose or no food in the environment.
When our body’s under ketosis it can
burn fats and produce these ketone
bodies that can act like another fuel
source although they might not be as
efficient as glucose in giving us the
necessary energy that we need, it’s a
great way of our body helping us to
survive under starvation. If you’ve
recently shifted on to a keto diet then
you probably already know that the first
phase or the induction phase is probably
the hardest phase that you’re gonna go
through. A lot of people suffer from what
is known as “keto flu” and that’s when we
start feeling a bit nausea. We feel a bit
sick – a lot of people start getting
headaches along with that sickness and
that’s really when we’re starting to
burn a lot of glycogen. Glycogen is a
fuel source that our liver produces from
all of that glucose and other
carbohydrates that we’ve ingested. And
when we shift into a keto diet, our body
starts burning that glycogen, and it’s
this induction phase the first week of a
keto diet when people often say they’ve
lost most of their weight. People with
severe weight issues also say that they
can lose up to 10 kilograms of weight in
the first week itself although a lot of
this weight is lost in the form of
moisture or water that can be trapped by
carbohydrates that we eat on a regular
basis, it’s possible that we might
undergo dehydration and that’s why you
really want to be drinking enough water
when you enter ketosis in the first week.
Now these keto flu symptoms tend to go
away when we stay under ketosis for a
while – generally after about seven days
or ten days. I mean when you look at the
sort of food that you’re eating in a
keto diet – about 70 percent of your diet
under ketosis is supposed to be fat,
about 25 percent is supposed to be
protein, and just 5 percent of that is
supposed to be in the form of
carbohydrates. So that translates to
less than 15 grams of carbohydrates per
day. So of course it’s gonna be a shock
to our bodies when we first enter
ketosis that’s probably because we’re
used to our burgers and fries from
McDonald’s. But I can assure you it gets
much easier when you stay in the ketosis
for a while. Now let’s move on to the
second stage of the keto diet. At this
point I should probably mention that our
bodies do not work like a computer in
phases and the time that you might have
to put up with having a keto flu may
vary depending on your diet, your
lifestyle or even your genetic makeup
and I should probably also mention that
this video is not medical advice and
it’s just a video based on information
that I’ve gathered from my experiences
and online reading. With that aside,
congratulations on reaching the next
phase of the keto diet – that’s where
things start to get much easier than
they were in the first week, or however
long your keto flu took you, and it’s
where you are probably going to stop
feeling a headache or nausea from your
keto diet. So if you remember correctly
from the first part of the video where
we stopped eating carbohydrates, that’s
where our glucose starts to get depleted.
At least when it comes to our dietary
intake and as a result our body
compensates by burning more glycogen
which is usually stored in our livers.
But it’s not over yet our bodies have a
trick up their sleeves and it’s called
GLUCONEOGENESIS. Our bodies can actually
produce glucose using proteins and fats.
Our bodies can start burning down our
muscle tissue to form that glucose. You
now see how much we love glucose. But
gluconeogenesis is not going to be a big
problem.
It’s just our body doesn’t understand
that we’re trying to get into a keto
diet and it might
take some time for you to actually do so.
Now during the keto diet you really
want to make sure that you are getting
enough proteins and that doesn’t mean
indulging in excessive amounts of
protein because that protein is
definitely gonna get converted into
glucose via gluconeogenesis. But if you
don’t get enough proteins you’re also
gonna start breaking down your muscle
tissue. So if you’re into bodybuilding or
maintaining your muscle mass make sure
you’re getting enough protein in the day.
And if you remember correctly you’re
supposed to be getting about 25 percent
of your daily calorific intake in the form
of proteins. Make sure you vary the
source of that protein intake because
that will help ensure you’re getting the
right amino acids that that protein is
composed of, and you’re also not
excessively consuming anything that’s
gonna give you a harmful reaction in the
longer term and if you love eating red
meat then make sure you’re also
combining that with white meats and egg
protein because they’re good, healthier
sources of protein. As time passes our
glycogen reserves get fully depleted and
we no longer can form glucose from that
glycogen. That’s also when our muscles
and fat cells start using ketone bodies
instead of glucose. And as time passes
and again this time may vary depending
on who you are you will eventually reach
the next phase of the keto diet, which is
where things start getting interesting.
The third and final phase of the keto
diet is where you set your brain free
from the clutches of glucose and your
brain can now start using those ketone
bodies that are present in your blood as
the primary fuel source. Now usually your brain does depend on
glucose because it’s such an efficient
fuel source, but as time progresses your
brain starts to learn how to use ketones
instead as fuel this is also the stage
where a lot of people say they feel more
mental clarity and some people even go
as far as saying they feel IQ
improvements. I can’t vouch for the
latter but I can definitely say that the
keto diet does get much easier in this
phase when you start feeling good about
the diet now the issue here is
a lot of people take several weeks or
even several months to reach this final
phase of the keto diet. Now there’s even
a chance that you may get completely
tired and sick of the keto diet before
you even reach this phase if your body
takes too long to reach it. But one thing
is for sure you’re definitely gonna see
the weight-loss benefits of the keto
diet even if you don’t reach this phase.
Now one side effect that I forgot to
mention about the keto diet is that
since a lot of ketone bodies tend to
smell you’re going to have a breath also
called the acetone breath. And not
everybody has an issue with this ketone
breath, but if you do have an issue with
it you can always chew on gum or just
mint leaves. It’s a little issue for big
benefits. Now if at any point in the keto
diet you want to check whether you’re still
in ketosis then you can use what are
known as ketone test strips and you can
pick these up from your local pharmacy
or even Amazon like I picked them up from
and all you need to do is just urinate
on them and they will tell you by a
color code how much ketone bodies it’s
detected in your blood. Having too many
ketone bodies in your blood can also
lead to toxicity so you’re probably not
gonna see a massive color change, but
even a mild color change will mean that
there are some ketone bodies detected in
your blood and you’re still in ketosis.
A more accurate way to measure ketosis is
to through blood tests. Now this is probably
unfeasible for everyone to do this on a
regular basis and therefore I’m not
going to recommend getting a blood test. Now
when I asked a dietitian what they had to
say about a keto diet they asked me to
stay away from it completely. And I
understand the reasons coming from a
micronutrient perspective, although
grains do contain high amounts of
carbohydrates and they’re not good for
us in the long term if we take excessive
quantities of them, they do contain
micronutrients like B complex vitamins
and also minerals like manganese, zinc,
phosphorus and others. So when we cut out
grains from our diet we can possibly face
an issue of being deprived from those
nutrients and we might want to look at
taking them in
tablet form. Now I leave this completely up
to you to think about what sort of
vitamins you might lack when you go
under the keto diet.
Perhaps you’re gonna cut out milk
completely and you also want to add
Calcium to your diet, but again these
entirely depend on what sort of keto
diet you’re going to do. The keto diet has
come really far. It was initially
developed for epileptic seizures and
diabetes, and it’s such a beautiful way
of our body helping us to actually burn
that fat that you want to get rid of. And
this is why I always say fats are not
bad for us. Gats are actually good for us.
There are local diets in this world that
have high fat intakes but actually help
to cut fat instead of increase your risk
of cardiovascular disease. Eating more
fat does not necessarily lead to a
higher risk of cardiovascular disease.
Now the same cannot be said about
carbohydrates. The same cannot be said
about sugar. If you eat too many of those
one thing’s for sure. You’re probably
going to be damaging your health in the
longer term. Now one other thing that I
noticed in the keto diet is that short
bursts of energy seem to be a bit more
tiring, when you’re in ketosis but longer
bursts of energy like running longer
distances or walking longer distances
seem to be less tiring when you’re in
the keto diet. That sort of makes sense
because fats burn for a longer amount of
time. They have a high calorific value
compared to carbohydrates, which our body
normally starts to burn under short
periods of time now if you find the keto
diet too extreme or if your doctor/dietitian has recommended you not to do
it and you want to heed their advice
then perhaps you want to try something
like a low carbohydrate diet. In the
low-carb diet you can restrict your carb
intake to less than, let’s say 50 grams
per day. The low carb diet can also be
good if you’re looking for weight loss
benefits but not necessarily doing
something that’s biologically extreme or
if you feel like it’s by biochemically
extreme. What is important is that
whatever diet you choose you stick with
it and you don’t have a relapse and go
back to eating junk food. I hope you
enjoyed this episode. Good luck with your
diet and have a lovely day!