However, if the diet and the lifestyle change mean amazing health, increased metabolism, weight loss, controlling inflammation, stopping seizures, improved skin tone (acne control) and treating multiple diseases, then its well worth it. We can also infer that the ketogenic diet helps to ease migraines, since migraines and other forms of pain in the body are caused by inflammation, and the ketogenic diet gets inflammation under control, or eliminates it entirely. Sufferers of chronic back pain and sciatica have also had great results under this diet. Some even claim to get colds less, or not at all, after having gone on the ketogenic diet. The immune system is simply better equipped to handle the outside world.
On the ketogenic diet, you are allowed 136 grams of fat, 74 grams of protein, and 20 grams of net carbs if consuming a 1600 calorie a day diet.
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This is the right proportion to keep your body in ketosis (using fat for fuel instead of glucose). If you train a lot, then you might increase the calories but try to keep the ratio of macronutrients the same: 75% fat, 20% protein and 5% carbohydrates. (You can find macronutrient calculators on the internet which allow you to input your weight, height and activity level. The amounts specified here are a good average for women)
You need to stick with a diet plan and adhere to it to keep your bodys glucose levels low enough to produce the desired ketones. Just one cheat meal and all of the beneficial effects will disappear at once. Studies have shown that for patients with epilepsy, all it takes is one non-ketogenic meal and their seizures returned and they had to start over again. If you go off the diet, you will have to start from square one because it takes time for the glucose in the body to be released and used up. Only when that has occurred is it possible for ketones to be produced and used as an energy source. So stick with it!
It also helps to exercise, especially when you start the diet since this will help get the glucose in the body used up and the ketones getting produced and absorbed faster.
When starting this diet, some people report feeling tired and moody. This is normal, and it helps to exercise and to drink lots of water to improve your mood. Herbal teas like St. Johns wort can also help elevate your mood. Whatever you do to mitigate this phase, it will be over before you know it and you will feel better than ever.
Try a bone broth soup and try adding a little more salt than usual to your food to help prevent excessive water loss. Needing to go to the bathroom more than usual is also totally normal. Drink lots of water, and get plenty of salt. Take a liquid magnesium supplement and try a magnesium oil spray to replenish nutrients. Your body will adjust soon enough, and in the meantime you can help it out by getting plenty of rest, exercising moderately and taking some supplements, and drinking lots of water.
For social support, do an online search for forums to talk to others who are also trying the ketogenic diet. There are sure to be people who can provide moral support, offer their wisdom and share their knowledge.
After a week on the ketogenic diet, it gets much easier. If you strictly adhere to the diet the tough phase will be over very fast and it will become second nature. Easy as ketogenic friendly pie.
You can do it!
Sugar and carbohydrates in general are highly overrated. The body doesnt need them to function normally. In fact, sugar is a detriment to health. We can run on fat instead of sugar, and this is the more efficient way. The ketogenic diet can help control inflammation, lower the risk of disease, stop pain, decrease acne, drop pounds of fat, increase brain function, slow Alzheimers disease, stop premature aging, prevent colds, stop the flu and the list goes on and on. The only thing we have to do to get these benefits is to make some simple diet adjustments.
As simple as these adjustments are, they require willpower and the ability to commit to a lifestyle change. You cant just start the keto diet and stop after two days: thats not enough time to reap any sort of positive transformation. You have to get and stay on the diet for at least a month to truly notice significant changes.
Remember the ketogenic diet isnt pseudo-science or speculation. Its a proven diet that has been studied for many, many decades in the medical community. In fact, as early as the 1920s it was found that the ketogenic diet could completely stop seizures.
The diet was rediscovered in the 90s, and since then, thousands of people have used the diet to transform their lives.