Starting the Ketogenic Diet

As I make final preparations to giving this diet a chance, here are some important considerations to be aware of.

• Plan out meals 2 weeks at a time.

• Track everything I eat using the Ketodiet app.

• Drink plenty of water.

• Consider using magnesium and potassium supplements to offset the increased excretion of water as I transition into ketosis.

• Continue regular exercise.

• Eat a lot of fiber through greens.

• Consider supplementing with MCT oils or Brain Octane Oil.

• Find the ideal level of daily carb intake. Some people eat as few as 20 grams/day. I should definitely keep total carbs under 50 grams/day.

• Increase Carb intake 1 day a week up to 150 grams for that day.

• Ketone levels should be 0.8 millimoles per liter to be in ketosis.

• Track ketone levels with a urine stick or blood stick or just by paying attention to how I feel.

• Reduced hunger and weight loss are also signs I am in successful ketosis.

• Consider monitoring my Total and LDL and HDL Cholesterol levels as well as triglycerides, particularly if I am going to stay on this diet for a long time.

• It is possible to eat too few carbs. One of the first signs is dry eyes. Another early sign is poor quality of sleep. I do not want to get that low. If these symptoms are occurring, increase my carb intake. This may also be necessary if performing heavy exercise.

• Go easy on fruit. Eat less than the equivalent of 2 apples in fructose a day. The best low fructose fruits are blackberries, raspberries, and strawberries. Use organic, especially with the strawberries.