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Ketogenic Diet Management

blog post

When you have decided to follow a ketogenic diet, plan your meals like you plan a holiday, keep the smallest of points in mind. This will help in buying the right foods at the grocery store, by avoiding choosing the old high carb foods you used to eat. While switching to a ketogenic diet for weight loss, it is important to remember that weighing yourself every day is not a good idea. If anything, the fluctuations that you notice will only make you crazy, as your weight can vary between 2-4 pounds each day because of changes in water intake and absorption. Also, fat loss cannot be tracked every day. Instead, keep track of your body measurements to track your progress or weigh yourself once a week. Better yet, is to focus on the health benefits and the long term health changes that come with eating a low carb diet.

Planning in advance gives you a framework to follow when meal time arrives. If you know you're supposed to have salmon and broccoli for dinner tonight, you will be less tempted to have your usual favourite foods. Replace old habits with new ones. If you're used to hitting the coffee place for a bagel, start making coffee at home, and have it with the eggs instead.

High-carb foods drive up your blood sugar and insulin levels, hence should be avoided. In addition, cereal grains like wheat are toxic for more people than is widely known. It has been noticed that most people with diet related health issues have an untreated gluten intolerance. You may consider taking natural supplements instead. I recommend them for the specific issues I discuss on my low carb diet side effects page.

You may also buy strips available in the market to check if you are in ketosis for the first few weeks. However, after the first 3-4 weeks on the plan, your body will most likely become keto-adapted. This means the body should be burning the ketones for fuel after adaptation. The stick shouldn't register as deep purple if your body is using the ketones as a fuel source. Recently, a blood ketones meter has also become available to track ketosis at home, which is being considered a more accurate way to track your individual ketone levels.

As a result of the former higher carb intake, the kidneys will start dumping excess water being retained, when your carb intake is lowered in a ketogenic diet. So, stay hydrated. Make sure you drink enough water to replace the water that your body is losing. Drinking whenever you are thirsty should be enough, but to be on a safer side, follow the old 6-8 glasses a day rule. Because the water loss also takes minerals such as salt, magnesium and potassium with it, if you find yourself getting headaches and muscle cramps, know immediately that you need more water and more minerals, because. I am going to discuss this in detail in my post about the side-effects of low-carb diet.

Another good way to prepare yourself for a ketogenic diet is to think about any social situations that you will possibly encounter, and devise ways to handle temptations to eat the old way. Some common examples are - someone at the office bringing a box of your favorite chocolates and putting them right under your nose. Or a beer with your friends that turns into a date with potato skins and nachos. Think, and be prepared for salad and steak instead.


Find a way to track daily food intake and carb counts. Commonly used ways are keeping a spreadsheet, using an online food intake tracker, or simply writing it down in a journal. Keeping a journal will help you have a record of the foods you are eating, it will make you stay on track in terms of carb count, and it will also come handy when you want to recollect how you felt when. It will have a record of the changes you made in your diet, so that if you go off track, you can look back and see what worked for you. This is a good place to track ketone levels as well.