Ordering a side of butter with your bacon and eggs at a restaurant for brunch definitely gets you some funky looks, but MAN IS IT GOOD!
You may have heard of a ketogenic diet in passing and thought it was a just a fad, but it’s really been around for decades as a therapy for epilepsy.
It has reached new levels of popularity these days because many people are finding amazing results using the same principles to treat issues such as depression, cancer, PCOS, Diabetes, weight loss and even as a boost for body building.
So you’re ready to finally take control of your health and jump in to Keto. There are some side effects of starting a Ketogenic Diet that I need to share with you so when you feel like you’ve been hit by a truck…you realize it’s only temporary.
You will feel like crap for the first few days
This is so true, but I promise it will get better. You have about 3 days worth of glycogen stores in your muscles and liver.
So when you take out refined carbohydrates, sugars and higher carb fruits and vegetables, you’re body will burn through these stores. (The average Keto diet is less than 25g of carbs per day).
You will smell every piece of bread you see
The bread cravings are hard to beat, but you can do it. For me it’s easy, if I eat something with gluten in it, I get a rash or giant zit on my face that screams “SHE CHEATED!”
But, I get it, for many the donuts or brownies in the break room can be difficult to walk past if you’re body doesn’t tattle on you like mine.
Here’s what you need to know…gluten releases a protein called zonulin. Zonulin has been shown to open the tight junctures in the gut.
This means that zonulin causes little openings in your gut that allow foods and things that shouldn’t get into your blood, to get into your blood. This can lead to food sensitivities and even auto-immune disease.
Nobody has time for that…even if it smells amazing!
You will pee more than a race horse
Those first few days on a ketogenic diet, you’re body will release a lot of water. When you stop eating as many carbohydrates, your body will begin to burn through the glycogen stores it has in the muscles and liver.
Each of these stored glycogen molecules has water molecules attached to it. So when the body uses the glycogen, the water gets released and depending on how much you have stored you could lose a lot of water weight that first week.
No, you can’t eat as much meat as you want
Contrary to popular belief, the Keto diet is not high in protein. The aim is to eat a moderate of protein.
Protein and fats are essential for the body, but carbohydrates are not. The body can make the glucose it needs by converting protein or muscle to glucose and using that. The body will also convert excess protein to glucose and store that.
Too much protein could actually knock you out of ketosis.
Good news — Vodka has no carbs
People always ask…what about alcohol? My official line is — don’t do it, but that rarely works so then my clients get excited when I say “vodka has no carbs”.
Most hard liquors are low carb, but they are still toxins. The liver has to stop producing ketones to deal with these toxins. But if it’s just one drink once in a while, I’m sure you’re be able to get back into ketosis quickly.
You won’t die from eating that many eggs
When I tell people theycan eat eggs daily, they always ask, “what about my cholesterol level?”
Yes, it’s true, eggs have cholesterol, BUT…your body makes 85% of the cholesterol it needs. Dietary cholesterol has very little to do with your actual cholesterol levels.
If you eat foods containing cholesterol, your body will make less. Cholesterol is essential to your body, which is why it makes most of what it needs.
Please don’t be afraid of cholesterol. And please ask you doctor to check you v-LDL numbers. There are two kinds of LDL, or bad cholesterol. There are big fluffy ones and very small ones. We need to be concerned about the small ones, not the large ones, so a total LDL number really tells us nothing.
You don’t get fat from eating fat
It’s a major mindset shorty for many to actually eat fat. We’ve all been so conditioned to eat low fat this or that, that we don’t realize they’ve taken all the flavor out and added sugar to most of these low fat foods to make them edible.
Now there is a difference between good fats and bad fats. Canola oil, corn oil, soybean oil and all those seed oils still need to be avoided at all costs. But avocado oil, olive oil and coconut oil can be healthy staples of every kitchen.
Also why not cook your food in real butter? You will be amazed how much more you enjoy your meals when you do.
I typically also include a while avocado in my diet each day. Not only is it a healthy carb, but it’s also a great source of potassium — which can be low on a Ketogenic diet.
Other healthy fats are eggs, olives and even organic cheeses. Most of my clients are sold when I tell them they can eat cheese, butter and even bacon!
The Ketogenic diet is more than just a two week fad diet that you do to lose a few pounds for a wedding. It’s a way of eating the helps you not only lose weight, but also reduce inflammation in the body and may even help you get some chronic health conditions under control.
It can take about two weeks to get through some of the side effects, so really give it time before you throw in the towel. Also joining a community such as Keto Life Habits can help get you up to speed faster and give you the support that you might not get from your friends and family when start slathering butter on your food.
It can also be SUPER helpful to talk to an expert to get you started on the right foot or correct your course in the middle. I would love to help you on this journey to good health.You can contact me here.
Your Health Coach,