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10 Ways to Get the Most Out of Your Ketogenic Diet and Love It!

10 Ways to Get the Most Out of Your Ketogenic Diet and Love It! | Mr Vitamins
Training your body to run off of fatty acids exclusively can be challenging; yet, rewarding! This process, sometimes referred to as ketosis, comes about by eating a ketogenic diet—low carbs, moderate protein, and high fat. Some of the benefits of this diet include better insulin sensitivity, reduced inflammation, and optimal hormone balance. Each of these benefits maximise your overall health provided ketosis is maintained. So, here are 10 ways to get the most out of your ketogenic diet:
  • Choose your carbs wisely While a ketogenic diet is designed to be low-carb, you should aim to consume nutrient-rich carbs such as non-starchy vegetables and low-sugar fruits like lemons, limes, half of a green apple, or a small handful of berries.
  • Remember moderate protein With a ketogenic diet, it can be difficult to determine a “moderate” amount protein. So, aim to eat about 1 gram of protein per kilogram of your body weight on light exercise days and 1.5 grams per kilogram of your body weight on intense exercise days (20-35 grams of protein per meal). For example, a man who weighs 81 kilograms should consume 81 grams of protein on light exercise days and 122 grams of protein on intense exercise days.
  • Use MCT oil as much as possible Consuming high-quality medium chain triglyceride (MCT) oil is essential to maintaining ketosis, because it is broken down quickly for energy. But be aware that although MCT oil is made from coconut oil, coconut oil contains only 15% MCT whereas MCT oil contains 100% MCT!
  • Increase your salt intake A low-carb diet lowers insulin levels causing the kidneys to release more sodium. Therefore, you should look to get an additional 3-5 grams of sodium from natural foods (i.e. organic broth, kelp, celery, cucumber) and the use of pink salt (i.e. Himalayan sea salt).
  • Drink plenty of water Water is crucial to so many aspects of your health and that includes maintaining ketosis. Try super hydrating your system by drinking 32 ounces of water within your first hour of waking and then another 32-48 ounces of water before noon.
  • Do intermittent fasting Intermittent fasting reduces your calorie intake while not consuming carbs or protein. This forces your body into ketosis, stabilises blood sugar, and with proper hydration (i.e. water, herbal tea, organic coffee) helps your body remove toxins.
  • Exercise and resistance train regularly Regular exercise drives the body to pull sugar out of the blood stream and store it in the liver and muscle. Aim for resistance training that engages multiple muscle groups like squats, deadlifts, push-ups, pull-ups, or pull-downs. Even low-intensity exercises like walking can help.
  • Support bowel movement To oppose this effect, consume fermented foods, supplement magnesium, drink plenty of water, add pink salt to food, and consider drinking a fresh green drink every day.
  • Manage stress Stress opposes ketosis, so do your best to manage stress and create peace and relaxation.
  • Get good quality sleep Poor sleep elevates stress hormones and disrupts blood sugar levels. So, set yourself a bedtime and sleep for 7-9 hours in a dark, cool room.
For more info on any of these tips, just ‘Ask a Naturopath’ right here at Mr Vitamins