Getting started with your ketogenic diet

Ketogenic diet

 Getting started with your ketogenic diet can seem difficult at first so here are some basic pointers for those about to embark on a healthier life.

 1.      Do lots of research so you properly understand the workings of the human body and why this diet works both for improving health and as a weight loss diet.

 

 

2.      Drink lots of water

 a.      At least 7 to 8 cups of liquid a day and half of these as plain water.

 b.      Water is needed by the body to produce ketones from fat and protein.

 3.      Take a multi vitamin supplement daily.

 a.      In the past Palaeolithic man ate all parts of the animals they killed and were able to get all the vitamins and minerals they needed.

 b.      We however do not do this and we also cook all our meat more than they did.

 c.      Also avoid chewable vitamin C as it is highly acidic and can destroy your teeth.

 d.      Do some research to see what other vitamins and supplements may also be beneficial to your needs.

 4.      Eat a variety of different meats and include meat fats.

 a.      Avoid over eating, try to stay under 600grams of protein per day if desiring to lose weight (About 1 large chicken breast).

 5.      Use Ghee or Coconut Oil for frying (Cooking) as they are stable at high temperatures.
 6.      Use Olive oil for salads and low temp cooking.
 7.      Get some Goji Berries and eat 3 to 6 of the dried berries a day.

 8.      Foods to avoid

 a.      All Grains (Wheat, Rye, Barley, Oats, Corn, Rice etc.) Bread, biscuits etc.

 b.      Most Fruits like banana, mango's and oranges and dates. 

 c.      All sweets and sweet drinks and all sugar and sugar loaded products.

 d.      All Legumes, beans, peas etc.

 9.      Learn about lectins and why they may be the reason you are having a disease such as diabetes or cancer.

 10.   Some people experience constipation on this diet so be aware and learn what’s good to help with this if it happens to you.  Different people require different solutions such as coffee or extra vitamin C can be used as a cure for many people.

 11.   Eat more salt, when on a ketogenic diet your body releases more salt from the body than when eating a high carb diet so it’s important to eat lots of salt.

 a.      The signs of needing more salt are headache, dizziness and nausea.

 12.   To the best of my ability I researched artificial sweeteners and at this time I would recommend Saccharin as the current safest artificial sweetener on the market.  Avoid splenda and other sweeteners that claim to be natural as they are not Carbohydrate free and may stop your recovery to health.

 13.   Recommended websites would be  www.marksdailyapple.com  http://chriskresser.com/   

 14.   Once you have achieved your goals of better health you can then maintain your health and allow some leafy vegetable and berries and nuts to re-enter your diet. Keep an eye on their results as you go.

Have regular health checks with your doctor