On a SAD (Standard American Diet) with higher carbs and lower fats
Step 1 Glucose Levels Rise
Step 2 Pancreas Secretes Insulin
Step 3 Insulin shuttles Glucose into cell
Step 4 Energy is Created
On a Keto Diet with higher fat and lower carbs
Step 1 Glucose Levels Fall
Step 2 Lipase Releases stored Triglycerides
Step 3 Fatty Acids travel to the Liver
Step 4 Energy is Created
In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.
Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.
Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.
You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.
Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.
The top 10 Keto approved Potassium foods are as follows:
- Avocado — 1 whole — 27% RDI
- Salmon — 15.5 oz filet — 28% RDI
- Zucchini — 2 cups raw — 17% RDI
- Cauliflower — 2 cups raw — 14% RDI
- Mushrooms — 2 cups raw — 13% RDI
- Brussel Sprouts – 2 cups raw — 15% RDI
- Sirloin Steak — 5oz filet — 14% RDI
- Trout or Mahi Mahi — 5oz filet — 14% RDI
- Celery — 2 cups raw – 11% RDI
- Almond Milk — 1 cup — 4% RDI
The Top 10 Keto approved Magnesium rich foods are as follows:
- Almonds — 1oz. — 75mg
- Cashew Nuts — 1oz. — 81.8mg
- Brazil Nuts — 6 kernels — 106mg
- Flaxseed — 1 tablespoon — 27.4mg
- Cocoa and dark Chocolate — 10g square — 17mg
- Artichokes — 1 medium — 50mg
- Salmon — 200g or half a filet — 58mg
- Spinach — 100g raw — 79mg
- Swiss Chard — 100g — 81mg
- Avocado — 1/2 avocado — 29mg
These are just some of the foods that will help you as you move to a Keto Lifestyle.
To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.
As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!
For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.