Monday, September 30, 2019

How to start a low carb or keto diet?

This is how I started my low carb or keto diet:

  1. This is the most important point, Cut all obvious carbs intake. For example Rice, Noodles, Bread, Cake, Coca Cola and fruits. I don't stop immediately on the very day that i decided to be on keto. I tried to remove carbs from 1 meal (dinner) then 2 meals (lunch and dinner) then none. Initially, I felt hungry easily, it's like not filling from my main meal, but slowly the feeling goes off by the 4th/5th day which then I can fully go without obvious cabs.
  2. Download app to track the carbs that in the food. This is to build awareness of what you are eating that may contain carbs. It does surprise me with the carbs level that I had been eating every day. I used carb manager, and some recommended cronometer.
  3. Drink lots of water. Why? Because when eating carbs, the body stores the extra as glycogen in the liver, where they are bound to water molecules. But when eating low carbs our body will use up the glycogen to move into ketones which to allow burn fat. It means that we will be storing less water and making us easier dehydrated.

    The recommendation was using your weight in lbs / 2 = the amount of water in ounces you required to take. For example my weight was (59kg * 2.2 to convert to lbs) / 2 / (0.02 to convert to litre) = 1.3litre of water. This is the minimum, I try to keep about 2 litres of water a day. Still trying.
  4. Increase fats intake. This is really a mindset change from taking all the low fats to high fats, but we need fats to get into ketones and start burning fats as energy. Roasted pork, cheese and prawns become my best friend in the diet. 
Once I can handle the above 4 points about one week later, I started 
  1. to watch the macro percentage to see if I earing the right amount. Keto Diet : 5% carbs, Protein: 20% and Fat 75%. Of cos, I not following strictly, but as a guideline from the carbs manager app, and adjust my meals sightly to match. For example: if my fat intake is not enough, then my dinner I will go for high fats, plus-minus and adjusting to it.
  2. Take Electrolytes. I have a bit of keto flu (feeling floating, constipation, dehydrated) in the early days so got myself with some electrolytes from iherb and take as and when I think I need it (not daily)
  3. Take MCT Oil, one of the challenges I have was taking enough fats so I added MCT oil into my coffee to create bullet coffee in the morning, and i don't have to force myself to eat fatty meats all days. One key on the keto diet is that fat is a lever, fat is the one you increase and decrease to gain and lose weight. Just need to have enough fat will do.
  4. Replaced my snack to almond nuts, walnuts and seaweeds. I'm a snacker, I love to snack not because i feel hungry but just feel like to munch.
  5. Exercise. many say it's not required but recommended. I feel good when exercising in ketones because the thought of it's burning the fats now.. right now, and next day you will see the fat percentage drop when on the weighing machine, but it will come back if didn't maintain. Love and hate relationship.
Ok. These are what i can think of for now. 

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