Stock up: The Amazon Fresh grocery delivery service makes it easy to ensure you always have keto-friendly veggies in the fridge. We love its delivery scheduling tool; simply fill your cart, then decide which day and timeframe you'd like your groceries delivered. One of our faves: Pre-Cut Zucchini Noodles are great for whipping up low-carb "pasta" dishes.
Electrolytes: Due to the increased water expulsion by the kidneys, many electrolytes are simultaneously lost. Electrolyte imbalances are heavily responsible for feeling the “keto-flu.” Important electrolytes one must consider replacing: sodium, potassium, and magnesium. These electrolytes can be replenished by increasing your intake of certain foods and/or supplementation.
This plan is very high on protein. I’ve learned that high healthy fat is what’s needed, not high protein.. as I am now kicked out of ketosis due to high protein intake (insulin’s fault). Given the fact i didn’t eat a bowl of salad per day (my tummy doesn’t digest salad well at all – i get bloated), but i do eat broccoli (i don’t get bloated from those strangely enough), cauliflower, asparagus, mushrooms… tomatoes (rarely, though). So, my question is… are you in ketosis following the menu you’ve presented? I’m 5 months into Keto and the last 3 weeks i am not in ketosis. My carb intake is 20-30g… but my protein is pretty high.
Electrolytes: To reiterate, maintaining electrolyte balances is critical on a ketogenic diet, in order to prevent side effects and the “keto-flu.” While this can be done exclusively through whole foods, some individuals may require additional sources. Sodium, magnesium, potassium, and in some cases, calcium, can all be replenished via supplementation.
Once “keto-adapted,” many tissues increase their capacity to utilize ketones for fuel. Some tissues even prefer to use ketones for their cellular energy needs. For instance, the heart, as well as many areas of the brain, prefers to use ketone bodies as opposed to glucose. One interesting fact is that Dr. Stephen Cunnane found that the uptake of ketone bodies in the brain is proportional to their production. Additional research has also demonstrated that as uptake of ketones increases, the uptake of glucose decreases in brain tissue. In contrast, there are certain cells that cannot use fatty acids or ketone bodies, and are considered “obligate glucose users.” Red blood cells and specific parts of the brain are obligate glucose users. Don’t stress, however, because even though you may not be consuming a lot of carbohydrates, these cells can obtain glucose through a biological process called gluconeogenesis (the production of glucose from other non-glucose materials).
Carbohydrate-restricted ketosis: This type of ketosis mimics the same biological alterations seen during lengthy fasts, but without the complete restriction of food. Carbohydrate-restricted ketosis is achieved primarily through a very low-carbohydrate ketogenic diet. This restriction, in turn, results in reductions of insulin and blood glucose levels similar to that of fasting, which again increases blood ketone levels. For most individuals, nutritional ketosis is much more sustainable than fasting or starvation ketosis. Fasting can still have its place in a keto diet for beginners. Many individuals following a ketogenic diet like to implement a regular fasting protocol such as intermittent fasting (IF) (12–20 hours daily) or every-other-day fasts (EOD), depending on their goals. This practice is not critical for success on a ketogenic diet, but it can enhance the level of ketone production, and thus magnify the benefits.
At the start of a keto diet for beginners, it is not uncommon for an individual to experience rapid weight loss. This may concern some people, but it is worth noting that not ALL weight lost is body fat. When we lower our carbohydrate intake our insulin lowers, causing us to excrete more water. Additionally, reducing carbohydrate intake causes the body to break down glycogen stores (to initially maintain blood sugar levels); glycogen is the storage form of glucose that is located in our liver and skeletal muscle. The loss of both water and glycogen accounts for most of the weight loss in the first few days. Don’t be discouraged! Soon after, total body water and glycogen levels will balance out.