A ketogenic diet is high fat, moderate – low protein & very low carbohydrate. There are metabolic variables for each individual when beginning on their keto journey- and it is a journey. Getting into ketosis can be easy for some, however a little guidance in the beginning is necessary to safe guard you are getting:
Enough protein for protein synthesis
Enough fibre to ensure lots of healthy gut microbiome and “happy” bacteria
Adequate micro nutrients to ensure electrolyte balance (natriuresis isnt favorable)
And of course the right amounts and types of fat to fuel your body correctly.
While one person can drop into ketosis easily, someone else following the same protocol may not be able to reach a 24/7 Ketogenic state. The reasons are varied- but there is always a reason, and from my experience, it is usually hormonal. Hormonal balance is a key factor for remaining in ketosis. And it is for that reason, the guidance of an experienced practitioner is important to get you going on your keto journey.
First step- Get use to exactly how low carb “very low carb” is.
Most of us have been raised on high carb foods, so shifting your mind set from what you think you are missing out on, what you are no longer eating- which are the same foods you are addicted to, which are the same foods that are causing your ill health ageing and weight gain. To focusing on all the new foods, you can eat
Second step- Reduce & monitor your blood glucose levels.
Third step- Elevate blood ketones
Can you keep your blood glucose down – in the ideal range, whilst keeping your blood ketones optimal.
Can’t make the optimal numbers?
Talk to your practitioner so they can start to sift through the hundreds of metabolic reasons why you aren’t achieving your keto goals.
This list of foods is your basic keto list- what might not spike your blood sugars, may spike another’s. Choosing a Ketogenic lifestyle is an educated journey, you will be monitoring yourself, learning what works for you, as an individual and what doesn’t.
Phenotype- you may have your Mumma’s genotype, but your phenotype is all yours baby.
This list is a general list that is a good place to start for beginning your keto journey- please be aware, as i stipulate in my consultations, your transition into ketosis, including the foods you can eat, right down to the type of exercise you can do to ensure you dont stress your adrenals, remaining in ketosis will be individual to you.
Foods such as cheese, which is high in casein- in my opinion, cheese should be totally eliminated from the diet.
Cacao is packed full of mycotoxins- its one to limit.
Chia seeds and nuts can be reactive and not suitable for some people.
I have asterisks on foods that may need close observation when consuming- just be aware of your own individual response to foods.
Histamine! I have not even touched on the possibility of Histamine responses from even the most “Keto” friendly of foods such as Avocado’s and many other keto approved foods.
Alternating foods is a key factor for successful ketosis to prevent histamine responses.
Almonds* – Buy activated nuts if you can- or YouTube how to activate your own raw nuts.
Be careful with nuts as they contain phytic acids which robs your body of Vitamin D, and are hard to digest- unless activated.
Avocados – yes there are carbohydrates in avocado
Bean sprouts- any sprouts
Cabbages- all varieties. I love Chinese cabbage with the finer leaves, great in salads.
Chia seeds* Contain lectins and can spike some peoples blood sugars
Coconut flour* Not recommended until you have fat adapted.
Cheese- raw / organic only*
Cottage cheese- full fat only*
Dark Leafy greens-
spinach, kale, dandelion, bok choy- all greens grown above the ground.
Dark chocolate 80% and above
Greek Yogurt- plain*
Herbs- parsley coriander watercress
Leeks and green onions only. Bulb type onions contain too much carbohydrates- even when raw. Onions turn to sugar when we cook them- no bulb onions.
Seaweeds- Wakame, Chlorella, Dulse, Nori, Spirulina, Kelp
Proteins – always organic where possible
Chicken- FYI: darker cuts of chicken is best (thighs, drum sticks, legs)
Beef – fattier types;
Bacon- uncured (no nitrates and nitrites), no sugar
Eggs – must be at least free range. Organic is best
Fish- Especially Sardines, Salmon, Mackerel, Tuna
Insects – yes, entomophagy is a thing
Pork / pork rinds / pork ribs
Sausage – uncured (no nitrates and nitrites)
Fats – saturated fats (fats from animals) is best / have most of.
Butter- Organic grass fed
Coconut milk, butter, cream, oil
Eggs- 5 grams of fat per Large egg
Ghee – clarified butter. Yum.
Lard (Rendered from pigs) ONE OF YOUR BEST CHOICES.
Nut oils- never heat the polyunsaturated (Omega 6) nut oils, to be used cold & sparingly.
Tallow (rendered from cows) – ONE OF YOUR BEST CHOICES. Make your own from organic or grass fed suet.
- Eggs, meat and seafoods all contain healthy saturated fat
- Nuts and seeds also contain healthy amounts of fats- be careful of the carbohydrate content. Not all are Keto friendly.
Following a ketogenic diet can improve your energy and cognitive acceleration- literally increasing BDNF.
Brain Derived Neuro Tropic Factor is a protein that declines with age- a protein that assists mental acuity, keeping our mind sharp. When you are in ketosis your body makes more BDNF naturally! Most people feel their best when they are in ketosis- why don’t you give it a go. Weight loss really is just a neat little side-effects of ketosis.