So many have had success with Ketogenic diet, so many great books and recipes geared to to help us stay in ketosis. Ketosis is when the body does not have enough carbohydrates for fuel and it uses fat for fuel. To achieve this the body produces ketones. The process to achieve ketosis can be daunting. Not having enough nutrition, sleep and proper caliber of foods can stress the body out. When the body is in a depressed state we can see rash (keto rash), flu like symptoms (keto flu), intense headache, and many other complications.
It is so important to consult a professional before starting the Keto diet. Plan ahead by knowing your vitamin levels. Seek out really good electrolyte products that are low in sugar. Also very important is knowing what foods to consume to get the most out the diet.
Stay away from prepackaged foods until you know how to read labels. Many of my clients come to me after not achieving success with the Ketogenic diet. In most cases they are consuming hidden complex carbohydrate and chemicals that take them out of ketosis. Secondly they are missing the vital vitamins, amino acids. fiber the body needs to operate.
These are oftentimes the reasons why some do not have success.
Eating I use a simple formula, 35% fiber, 40% healthy fats, 20% protein, and 5% carbs. This is my personal formula, this is what works for me. Some clients dependent on there goals and current health may need to consume more fiber.
Plant fiber is so vital. It contains most if not all the nutrients your body need. Fiber has potassium and our bodies need lots of fiber on a daily bases. Fiber can speed up your Metabolism, keep you feeling full throughout the day, and balance out your hormones. It is also important to stay away from starchy vegetables and certain vegetable oils. https://www.chefketokeith.com/keto-food-list
Every time we eat the body has an insulin response. If you consume a food that has a negative response you are kicked out of ketosis. Net carbs are grams of total carbs. For example an avocado has total carbs of 12g which is very high for the keto diet. Those 12g carbs has 10g of dietary fiber so subtract 10 from 12 and that avocado has 2g net carbs along with very important vitamins and minerals and high in fat (healthy fat) which makes avocado a perfect keto food.