Preparing for the Ketogenic Diet
Are you ready to start a ketogenic diet plan? Read on for some tips to prepare for and ease your transition into the ketogenic lifestyle.
Kitchen clean up
Clean out your fridge, freezer and pantry and remove non-ketogenic foods. You might like to donate goods, or gradually phase them out before going ‘full keto’.
After making the switch to the Ketogenic Diet, you will notice most of your food consists of fresh refrigerated ingredients rather than packaged pantry products.
Consult your health professional to guide your pathway to the Ketogenic Diet. Now is a good time to undergo pathology testing to get a base reading of your nutrient levels and other health parameters. Then, you can monitor changes and track your progress.
Being active and exercising regularly is part of a healthy lifestyle and may help reduce the symptoms of ‘keto flu’. Consult a health professional before commencing any new or strenuous fitness regimes, keeping in mind your energy levels may feel low in the early days of the Ketogenic Diet.
Regardless of the diet you eat, staying well hydrated is essential for good health and organ function. Most adults should aim to drink 2 litres of pure water daily.
Not sure if you’re reaching ketosis? You can measure ketones at home using a personal ketone meter. You will find a range of blood and breath meters on the market and your health professional will be able to help select the right tools for you.
You don’t have to do this alone! A major dietary change can leave you feeling isolated if you’re no longer able to join in the afternoon tea at work or Friday night drinks with friends. But there is a large and growing keto community and you can ind support and networking opportunities both online and in your local area.
Sleep and stress management
Adequate sleep is just as important as healthy food and regular exercise when it comes to optimising your health. Consider meditation, yoga and mindfulness activities to help calm your mind and support restful sleep, and speak to your health professional about sleep-supporting supplements.
Let technology do the work
There are a number of apps available that allow you to input your daily food intake and estimate your macronutrient totals (eg. MyFitnessPal). Once you’ve input a few of your favourite meals and food items, your diet will be even easier to track.
The phase in Ketogenic Diet Approach
While some people adopt the full Ketogenic Diet straight away, most prefer a gradually staged approach.
The plan below offers suggestions for a slower, gentler introduction to the full Ketogenic Diet.
- Added sugars (eg. table sugar, honey, maple syrup, coconut nectar, molasses)
- Dried fruit
- High sugar dairy (eg. milk, flavoured or sweetened yoghurts, milk, ice-cream, custard)
- Aim for 4 cups of keto-friendly vegetables per day
- Ensure a high quality fat source with each meal and snack
- Increase water intake to 2 litres per day
- Eliminate processed carbohydrates (eg. bread, pasta, cereal, muesli bars)
- Begin restricting high-starch foods to before exercise only
- Begin increasing the amount of fat your meals, relative to the reduction in carbohydrates
- Reduce net carbohydrates to under 50% of daily caloric intake
- Aim to hit 8-10,000 steps daily
- Eliminate grains (eg. rice, quinoa, buckwheat, millet)
- Eliminate legumes (eg. chickpeas, lentils, beans)
- Reduce fruit intake to less than 2 pieces per day
- Reduce net carbohydrates to under 20% of daily caloric intake
- Aim to get 7-9 hours of sleep per night
Now you are ready to start your ketogenic diet. Do you need help with a personalised plan?
Achieving and maintaining a healthy weight is important for your own personal health and for the benefit of your loved ones. Start the year off with a change that will make a lasting difference. There is no time like now to lose those extra kilos and reduce your risk of chronic disease to become a healthier, happier you.
Cindi Young is a leading Gold Coast Naturopath with over 20 years experience using the ketogenic diet with a special interest in women’s hormone and weight management. She personalizes your ketogenic diet for you.
Available by appointment at The Cycle of Life, Gold Coast, Mullumbimby, NSW and online appointments Australia wide. Cindi regularly runs workshops in her Gold Coast clinic as well as regular webinars. Book your session with Cindi to get started.
Are you ready to start your New You plan today?