I'd like to try out a ketogenic diet. Are there any guides that can help me figure out how to implement one? How many grams of carbs do I need to be under to become ketogenic and for how long? I notice that dietary fiber is shown on nutritional labels as carbohydrates. Do I need to avoid those too? What about vegetables. Obviously, starches are out. But other things like tomatoes, onions, leafy greens, etc. are there any cheat sheets showing how to put together a nutritious diet while staying keto adapted? What kinds of snacks do you stock at work for hunger cravings? I've got pistachios and macadamia nuts right now. Even the mac nuts have 4g of carbs per 1/4 cup!
asked bybalor123 (3747)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on May 24, 2014
at 01:20 PM
on October 01, 2013
at 01:00 AM
Yes, you can have as much dietary fiber as you want, as it does not get absorbed. You might want to watch tomato intake, as they do contain a little sugar, but as long as you're not having any other sources of "absorbable" carbs (sugars, starches) you should be fine. Even though when you're putting your dietary analysis on Cron-O-Meter or another site it still counts fiber as carbs, you might want to do your own calculations and only include your net carbs in your calculations to find your macros. It's generally accepted that you have to be under 50 grams of carbs to remain in keto, you may need to do lower. Eat plenty of fat. It will be what gives you energy when you're not running on glucose, and if you don't, you'll feel weak and tired and have a headache. This may scare you at first (I know it scared me!) but seriously-grassfed heavy cream (if you do dairy) is the vaccine for the low carb flu. Aso don't forget the other healthy fats-coconut oil, avocados, grassfed tallow, pastured lard, unsweetened chocolate (takes some getting used to), grassfed butter, grassfed full-fat kefir, and grassfed full-fat yogurt and cheeses (if you do dairy) are also of great sources of healthy fat. Also, don't shy away from salt. I was was always taught that salt was evil and to be avoided at all costs, but if you're in keto, your salt needs will be higher, especially if you're physically active. Find a brand of sea salt you like (my favorite is black Hawaiian sea salt), use sparingly, and salt to taste. You won't have to worry about a dish containing enough salt to mummify you like in those SAD soup cans if you add your own salt to your own cooking. I've found that I'm less hungry while in keto, but a handfull of nuts, some jerky, a square of unsweetened chocolate, or a spoonful of coconut butter does the trick in terms of healthy snacks.
Word of warning: there WILL be bumps along the way to keto, but it's worth it!
on September 30, 2013
at 09:51 PM
This is the best guide I've seen:
Personally, I focus on pastured animal-based foods with veggies as condiments. For example, I had cheese and liver paté for breakfast and cottage-style bacon and seaweed salad for lunch. As long as I keep my protein to around 60 gm/day, and my carbs to around 40 gm, ketosis is effortless.
Make sure to eat sufficient calories!