Some sources view a ketogenic diet as an effective way to counter the symptoms of certain illnesses — such as epilepsy — rather than a weight-loss diet. [3] X Expert Source Adrienne Youdim, MDBoard Certified Internist Expert Interview. 11 September 2020. If you are pregnant or diabetic, work with your doctor so they can monitor and adjust your medications while you follow this diet. [4] X Research source People with kidney disease, such as hypertension, can experience problems with high-protein diets. [5] X Expert Source Adrienne Youdim, MDBoard Certified Internist Expert Interview. 11 September 2020.
A ketogenic diet prescribes moderate amounts of proteins, and large amounts of fats. A ketogenic diet will also add strain to your kidneys. Protein-heavy foods increase the amount of calcium in your urine. This, in turn, can strain your kidneys and lead to the development of kidney stones.
This step is optional, but may make the transitional period into a ketogenic diet easier.
There are three types of macronutrients: fats, proteins, and carbohydrates. Fats provide more calories per gram than either proteins or carbs. There are many macronutrient calculators available online. You’ll need to input your height, weight, daily exercise, and dietary information.
There are three types of macronutrients: fats, proteins, and carbohydrates. Fats provide more calories per gram than either proteins or carbs. There are many macronutrient calculators available online. You’ll need to input your height, weight, daily exercise, and dietary information.
You should only receive about 5–10% of your daily calories from carbohydrates, by eating about 20 – 30 grams a day. Focus on getting your carbs through salad greens and non-starchy vegetables only. Avoid carb-heavy foods like pasta and bread.
You should aim to consume about 25 – 30% of your daily calories from proteins. [9] X Research source The amount of protein you eat will vary depending on how much protein you require as an individual. This is often tied to lifestyle, whether active or sedentary.
Organic butter and lard Coconut oil Fatty cuts of organic, grass-fed meat. Egg yolks and full-fat sour cream Homemade mayonnaise Heavy whipping cream and cream cheese Avocados and bacon Nuts and nut butters
If you do want to track your calories, use the following breakdown as a guide (assuming that you’ll consume about 1,500 calories a day):[14] X Research source 1,050 calories from fat 300 calories from protein 150 calories from carbohydrates
As a consequence, you may need to increase your daily water intake to avoid dehydration. Headaches and muscle cramps are a sign of dehydration. You may also need to increase mineral intake, especially salt and magnesium, as these are often lost when your body gets rid of retained water. [16] X Research source
Certain ketone meters test urine rather than blood; however, testing your blood is more accurate than testing your urine. Ketone meters are commonly for sale at drug stores, and also online. If you are in ketosis, your body will burn its fat reserves, and you will begin to notice weight loss. [17] X Research source
If these symptoms last longer than a week, or increase in severity, you should visit your doctor. Severe nausea can lead to vomiting and dehydration, which are unhealthy when continued for multiple days. Many of these symptoms will vanish once you become keto-adapted. This symptom analysis can be performed in place of testing, if you are limited financially or do not want to test your blood or urine.
Ketogenic recipes are readily available online. Search online for various keto-friendly sites. Search in Pinterest (or similar apps) for good ketogenic recipes. Common recipes include rich “fat bomb” desserts, low-carb sandwiches, and light meals with avocado and salmon. [19] X Research source
