How to start with LCHF/KETO diet?

The LCHF/KETO diet has been successfully used in recent years for the treatment of various diseases, autoimmune diseases, and even psychological problems. The positive effects are also confirmed by an increasing number of research in this field. However, the LCHF/KETO diet is also extremely successful in the fight against extra pounds and diabetes. 

Did you recognize yourself somewhere in the description? Do you maybe know someone who successfully lost weight with the help of a diet change or even improved their general health? Are you thinking of taking the first step on this path of changing your life for the better? Deciding to change your diet is probably the easiest part of this story. The actual initiation of change and the first step towards the LCHF/KETO diet is much more difficult. And THE RIGHT WAY. You are probably doubtful in all this flood of new information and shocked at the recommended upside-down food pyramid, which calls for a significantly increased fat intake. Don't worry, every beginning is hard. But, you have taken the first step towards a decision for better health and overall well-being, and therefore below we give some of the most basic instructions on how to start the LCHF/KETO diet and what to watch out for.

How to start the LCHF/KETO diet: 10 basic steps to get you started

A very important part for being successful with the LCHF/KETO diet is in making sure our proportions are right. We are talking about macronutrients: fats, proteins and carbohydrates. In the classic diet, which is rich in sugars and carbohydrates, our body uses carbohydrates as a source of energy. When you change the ratio of macronutrient intake and carbohydrates become a negligible part of our diet, our body starts using fat as a source of energy. It does this very efficiently, by breaking down fatty acids and producing ketones. We wrote about ketones in the blog What are ketones? This process is called keto adaptation, which in a nutshell means: the organism begins to get used to using fat as a source of energy - including its own fat in the form of troublesome fatty deposits. Sounds great, right? 

The photo shows the ratio between individual macronutrients, which must be adhered to in order for our organism to successfully adapt.

Of course, the ratio depends on whether we want to lose weight, maintain our weight or use the LCHF/KETO diet to improve our health. The general rule applies - the higher the proportion of fat, the more effective the adaptation. There are also many apps online that help us get started and help us calculate the correct ratio. Since everyone is different a more individual approach is needed. Two apps that can help you get started are

https://www.ruled.me/keto-calculator/

https://www.myfitnesspal.com/ (phone app also available)

Below are some basic tips on how to get started.

Step 1: Take the time to thoroughly study the available literature and various science research.

Step 2: Familiarize yourself with the foods that are allowed and the foods that no longer belong on your menu. The list of literature mentioned in step 1 will also help you with this. We can briefly summarize, as shown in the photo of the food pyramid in the article.

Step 3: LCHF/KETO diet It's NOT high protein diet, but A HIGH fat diet. Many people make the mistake of starting with too much protein (especially in the form of meat). Proteins are absolutely necessary for the optimal functioning of the organism, but we must take care not to consume too much of them. The amount of protein depends on your body weight and your activity level. The less active you are, the less protein you need. In principle, a general rule of thumb applies: 0.8 g - 1 g of protein per kg of body weight. The introduction lists two of the many apps that can help you determine your macronutrient ratios and help you calculate your protein requirements more accurately.

Step 4: If you have thoroughly studied the available resources and followed the nutritional advice in steps 2 and 3, then you are well on your way. However, at the beginning of the adaptation process, there may be short periods of general malaise and symptoms such as dizziness, rapid heartbeat, general exhaustion, dizziness, etc. These symptoms are collectively called "keto flu". It can appear in the first days or weeks after changing the diet. But don't panic, there is nothing wrong with your health and the matter will pass by itself very quickly. However, in order to prevent these symptoms from occurring or to mitigate them, if they do occur, we must ensure a sufficient intake of electrolytes. We wrote about electrolytes and their importance in the LCHF/KETO diet in the blog The importance of electrolytes in the LCHF/KETO diet. A sufficient intake of salt (sodium) and minerals such as magnesium and potassium is essential. To find out why this happens, see the article mentioned above. Electrolytes can be provided in several ways: through the intake of food rich in magnesium, potassium and sodium or through dietary supplements. In our online store, we have also taken care of supplements in the form of electrolytes.

Step 5: Do not overdo the exercise in the beginning. The initial weeks are stressful for the body and it is better to focus on proper nutrition and proper adaptation than to overdo exercise because we want quickly visible effects. The LCHF/KETO diet can be compared to long-distance running rather than sprinting to the finish line. Take it nice and slow and your body will thank you.

Step 6: Keep it simple, or in other words: don't complicate! Despite the fact that a new world of recipes and food has opened up to you and you want to try any and all new foods and bake all LCHF desserts at once, do not forget this advice. Stick to basic foods and ratios and don't overcomplicate meals and nutrition. Don't even look at the number of meals and the time. Eat when you're hungry - when you're actually hungry, not when it's lunchtime. If you're not hungry, skip a meal without feeling guilty. The organism will make sure that it receives enough "fuel" for its own use. It will start to use up its own stored fat, resulting in a reduction in your girth. And without being particularly hungry.

Step 7: There is no need to indulge in foods that do not fit into the LCHF/KETO diet. You'll only undo all the effort you've put in, and your body will react badly to a meal full of sugar and carbohydrates. Usually in the form of malaise, indigestion, headache, feeling bloated, etc. There is no need for "cheat" meals. In addition, any such meal will ''throw'' you out of ketosis. We wrote more about ketosis in the blog What are ketones?

Step 8: Find people with similar experiences, join groups on social media, encourage family members or friends to join you on your journey of change. Such support can be extremely helpful, inspiring and full of useful information.

Step 9: If your goal is to lose weight and transform your body, take a couple of photos of your face and body. This way you can track your progress every month. The results will be amazing. And don't worry about the numbers on the scale. Centimeters and oversized clothes say a lot more. Don't be surprised when you have to buy a new wardrobe ;)

Step 10: Make the change your lifestyle and not a short-term diet.

And finally, my advice: start making changes today, don't put them off until tomorrow, next month or next year. To help you get started, follow all 10 steps and stay tuned as we go into more detail on certain topics.

01.01.2018, Katja, LCHF Style