Most people when they start the keto diet have been eating poorly for a long time. The whole reason most people start the diet or seek it out is because they have a few pounds to lose. So they dive head first in and then get sick, get a rash, feel terribly and plateau at some point.
So there’s a way to get started on the Ketogenic diet that will optimize your results and keep you healthy and free of the keto flu.
In this video I detail what you can do and I’ll also explain it below.
My goal is to help you get the best results possible. So here’s how I suggest you do it…
You want to ease into it. I know you wanna lose weight quickly, but if you want to get the best results it’s better to take it one step at a time.
Step one I’d do a gut cleanse to heal your gut. Best way to do that is to drink lots of bone broth and eat 3 meals per day consisting of lots of greens, salads, salmon, chicken, avocado etc. Drink Bone broth when you feel hungry and you can substitute a whole meal for some.
It’s super easy to make bone broth. Or you can buy it at a local butchers if they make it there, I know mine did in St Louis. Or you can always purchase it at the store. Just be mindful of added ingredients such as sugar etc.
Here’s a simple recipe on how to make some if you want to
|Buy 4 pounds of grass fed beef bones, including some with meat/fat/marrow. Plus some ‘stock vegetables’, eg carrots, onions, garlic.|
|Brown the bones off in a pot. Add the rinsed vegetables. Cover with water. Add salt, pepper and 3-4 tablespoons apple cider vinegar. Bring to the boil. Let simmer for the day – about 10 hours.|
|Then consume a cup of it every couple of hours over the next 2-3 days.|
You’ll want to do this for about a week.
For the next two weeks you’ll then do a keto adapted diet. So you won’t restrict carbs too much, you’ll lower them to about 50 to 75 grams a day. Not low enough for ketosis, but also lower than what you’re normally consuming.
So you’ll be eating salmon, meats, chicken, turkey, bison, sweet potatoes, lots of different kinds of veggies, quinoa etc.
And remember too when it comes to veggies the fiber count cancels some of the carbs. So for instance if a veggie has 33 grams of carbs and 15 grams of fiber, then you count the difference so the net carb load for that veggie will be 18 grams. So always remember that on your keto journey.
Here’s the thing if you eat lots of veggies on this diet your health will improve dramatically.
Gone will be the days of aches and pains, early onset of disease in your body and low energy.
You’ll feel on top of the world!
As you know in order to maintain ketosis you can’t really cheat. You’ve gotta stick with the diet consistently. But I do have a secret that I use called Therapeutic Ketones, which help me manage the cheating.
If you ease into ketosis with a modified keto diet for 21 days, drinking bone broth in the beginning to begin to heal your gut and eat plenty of veggies full of fiber to begin to clear your gut you should have a much easier time fat adapting.
Here’s to happy keto adaption!