Each of us are unique and react differently to low carbs ketogenic diet (LCKD). It is okay to not feeling okay at the first few weeks you started, keep monitor and here explains why would it happen...
At the beginning of the LCKD, it will cause some insulin hormone shift because your body is getting used to the carbs withdrawal that make you feel not so amazing, fatigue and brain fog. It is normal to feel like this as we called it as “Keto Flu”. Keto Flu occurs basically because your body is on major diet change.
Psst... We are going to share 5 tips for you on moving gradually into low carbs ketogenic diet (LCKD) without the fear of Keto Flu.
TIPS NO. 1
Takes 2 weeks at least to reduce the intake of carbs especially sweet stuffs with refined sugar.
This is to allow you to gradually depleted your sugar in body and increasing on fat intake.
Consume healthy fats on daily basis which carries low carbs. For example, avocado, which is a great source of magnesium, potassium and beneficial fats like omega-3 fatty acids.
TIPS NO. 2
Knowing the fat rules during LCKD, it’s time to slowly get into the standard LCKD by tracking your daily dietary macronutrients intake to achieve the percentage of 70-75% of fats, 20-25% of protein and 5-10% of carbs.
The % is to maintain your body in ketosis state that use fat fuel instead of carbohydrates as fuel.
TIPS NO. 3️
Plan your meal ahead by using simple app. After 2 weeks of warm-up, you can now download “chronometer” app that is simple to use and it enable you to record your daily intake easily.
Bear in mind, calorie is insignificant during your LCKD, the @cronometer_official app is used to track your macros.
TIPS NO. 4️
Avoid processed food and learn to read food labelling while doing your grocery run. By looking at nutrition facts, make sure 0.0g trans fat and check how many net carbs per serving.
Also, get whole food that high in healthy fats. If your daily fats intake cannot hit 70%, purchase and consume fats like extra virgin coconut oil, Irish grass-fed butter to replenish your % fats consumption. Bacon and belly of red meat are good choices in terms of protein with saturated fats that is packed with natural animal fats suitable for your LCKD.
TIPS NO. 5️
Always hydrate yourself. Hydration is crucial during LCKD but do not force yourself to get 8-10 glasses of water per day. If you drink too much, you can flush out minerals that are holding the water there in the first place, creating even more of an imbalance and depleted your electrolyte. Sodium, potassium and magnesium are three main electrolytes to highlight during LCKD.
Your body will tell your when it is thirsty, especially at the beginning of LCKD, you will be thirsty all the time. So drink whenever you are thirsty but don’t ever force yourself to drink. It is recommended to take lemon juice every day to replenish on your electrolytes and Vitamin C. Foods like broccoli, spinach, green vegetables, nuts and seeds are good source of electrolytes too.
Still do not have confident? Feel free to contact us to know more about it! We are willing to help :)
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