Adapting your body to ketosis can be a radical and sometimes challenging shift that delivers tons of enjoyable benefits. This article will explain how you can make your keto transition as smooth as possible.
Knowledge is Power
It’s the food we eat which stimulates the production of hormones, specifically insulin, which tells our body to either use or store fat. Understanding how, and why, insulin regulates the energy from your food via metabolism is crucial. This knowledge will help you master your body and get the immense physical and mental benefits the keto diet has to offer.
To further understand this, let’s look at some nutritional science. The food we eat nourishes the body. Proteins are used to make new enzymes, cells, tissues and organs. Fats are used to make specific tissues such as cell membranes and the brain. The brain is made of fat and happens to be the fattiest organ in the entire body, weighing in at a huge 60% fat!
Carbohydrates are eaten to provide immediate energy. If the body receives too many carbs it converts them into fat to store the excess energy. This is crucially important: IT’S NOT THE FAT WE EAT THAT MAKES US FAT. IT’S THE EXCESS CARBS, THAT GET STORED AS FAT, THAT MAKE US FAT!
One of the myths perpetuated by the diet industry is that eating fat makes us fat. This is a despicable lie propagated to sell low-fat diets. Eating carbohydrates triggers insulin production and then the insulin tells the body to convert excess glucose into fat to be stored. We cannot store fat without insulin.
Benefits of Keto
The keto diet offers many physical and mental benefits. With so much to offer, you can see why keto is becoming ever more popular:
Weight-loss because excess energy stored on the body as fat gets used up
The body stops storing fat as there’s no insulin signal telling it to do so
Lack of insulin massively reduces appetite which is a huge help for people trying to lose weight
Reduction in hunger makes it much easier to manage food intake
Cutting out addictive carb rich foods calms the mind and brings more clarity
Reduction in brain fog and confusion – mainly due to cutting out the carbs
The risk of high blood pressure, heart attack and stroke is reduced: the International Journal of Environmental Research & Public Health states that ketosis “is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.”
It’s one of the quickest ways to safely lose weight
It’s been proven to treat and even prevent cancer
Keto can prevent and treat metabolic syndrome, diabetes and obesity
Keto even reverses neurological conditions like Alzheimer’s
There also seems to be a reduction in depression and anxiety in ketosis (due to the way the brain uses fats for fuel)
However, for some people beginning ketosis can be a little tricky. There’s a short transition period when your body’s fuel source switches from carbs to fat. During this time some people experience unwanted effects which are known as “keto flu.”
If you wanted to convert your car from running on gasoline to using electricity it would need to spend a few days in the shop to make the transition. Your body is the same, it needs a few days, to adapt and TRANSITION to ketosis.
The most common symptoms of keto flu are:
Fatigue or general irritability
Dizziness or poor concentration
An upset stomach or nausea
These symptoms only last a short period of time, typically a few days or less, and are soon replaced by the immense benefits!
6 Steps to Make the Transition Easier
You can significantly reduce the transition time and virtually eliminate keto flu with a few handy tricks
1. Eat More Fat! The brain is made of fat, we need healthy fats, eat more!
2. Eat More Calories! Ketosis restricts the type of calories, not the amount, make sure you eat enough.
3. Cut Carbs Gradually! By progressively cutting your carb intake over a few days it will slow your transition into ketosis and reduce keto flu symptoms.
4. Add Salt To Your Diet! When we use fat for fuel the body needs more salt than usual, unless you have very high blood pressure, sprinkle a little more on your food than you would normally.
5. Drink More Water! Most of us are chronically dehydrated, we need water to remove toxins and provide nutrients, ensure you are drinking enough, about 2-3L per day.
6. Exercise! Your body is a biological machine designed to move, the more you introduce movement into your lifestyle the better you will feel and the quicker the body will adapt to changes, even just a few more steps per day can make a massive difference.
- When you are on keto your body will lose fat, lose weight and get healthier.
- The ketogenic diet protects you from diseases like cancer, diabetes, heart disease and more!
- When you enter ketosis there is a transition phase while your body adapts, which for some people is symptomatic.
- Follow the 6 steps to reduce and eliminate symptoms during your transition.