Sometimes people who are interested in weight loss or health get so focused on the details of “optimizing” their diet, supplements, exercise and lifestyle that they miss the basics. This is an error. Whatever your goal, you need to lay a good foundation before worrying about the finish. When starting a keto diet, this means gradually cutting back on carbs to build a base metabolic flexibility and enter ketosis.
Just to be clear, you Power get your body into ketosis by going from the few hundred grams of carbs per day typical of a modern diet straight to the very low carb intake required for keto. I don’t recommend it though.
for one thing jumping from a high carb diet to keto sets you up for a world of pain known as the keto flu. When you suddenly deprive your body of glucose, you can expect headaches, lethargy, brain fog, and the inability to perform typical workouts. Gradually reducing carbs gives the body the ability to upregulate its ability to burn fat as fuel, which is a necessary prerequisite for ketosis.
There’s a reason a gradual transition also gives people in your life time to come on board. You may be excited about your big lifestyle change, but I hear all the time from people who struggle because their partners, kids, or roommates aren’t entirely supportive of throwing all the junk food and refusing to go through the drive-thru on the way home.
Even if you’re already following the original moderate carb diet, I still recommend taking the time to make the transition as smooth as possible. No matter where you start, the best way to achieve ketosis is to gradually and systematically reduce your carb intake. This is the same approach I describe in Keto Reset Dietand it has worked for thousands of people who have participated in our Keto Month challenges.
What is ketosis?
Ketosis is a metabolic state in which the liver produces ketones, which are molecules that any cell containing mitochondria can use as energy. Your brain and heart especially thrive on ketones. To get into ketosis, you need to deplete liver glycogen (glucose stored in the liver) and keep your insulin levels low. A very low carb diet and fasting or a combination of the two will get you there. Exercise that depletes glycogen also helps.
Ketogenic (“ketone-producing”) diets are popular for everything from weight loss to lowering insulin and blood sugar levels to supporting traditional cancer treatments. Inflammation is at the root of every chronic disease, and ketones are anti-inflammatory. They are also an efficient source of fuel, and athletes across the sporting spectrum are experimenting with low-carb diets to burn fat and ketone bodies during exercise.
Primal Blueprint qualifies as a low-carb eating style, especially when compared to the high-carbohydrate Standard American Diet, simply because it eliminates the main sources of carbohydrate in the typical modern diet: grains and sugar. The keto version I recommend is a derivative of the Primal diet you know and love, but with less carbs – less than 50 grams per day. This is orders of magnitude less than the average human, and perhaps half or a third of what a typical primitive person consumes. How to get there?
How to gradually reduce carbs and enter ketosis
Step One: Start with the major offenders, grains and added sugars
That means no more sugary cereals, muffins, sodas, or donuts, but it also means no more “heart-healthy” whole-wheat bread or pasta. Instead, build meals and snacks around the Primal fare – meat, groceries, eggs, nuts and seeds, optional full-fat dairy and “sensible treats” such as very dark chocolate (not super sweet). For those of you who are used to the Primal Plan, this should be familiar. In Keto Reset jargon, we call this the metabolic reset phase. This is the first step towards fat adaptation, meaning your cells can effectively burn fat for fuel instead of glucose.
At this point, you’re not counting carbs or worrying about the carbs that naturally come with fruits, vegetables, dairy products, or other primary food sources. Depending on where you start, it may take some time to completely eliminate grains and added sugars and get comfortable eating Primally. Stay at this stage as long as necessary. There’s no rush here.
Step Two: Eat less fruits and vegetables with higher carbohydrate content, tubers and legumes
Then look at the foods you are currently eating and start noticing the carbohydrate content. Most people have no idea how much carbohydrate, fat or protein they consume on average in a day. A nutrition tracking program like Cronometer comes in handy here. You don’t need to meticulously weigh and measure your food at this stage, but you do want to pay attention to what’s on your plate.
Start limiting the portion size of the highest carb foods or replace them with lower carb alternatives. There are no rules on exactly how to do this, but try to be in the range of 75 to 100 grams of carbs, give or take, on a typical day. (If you ate Primally to begin with, this may be your norm by now.) If you’re eating two or three servings of fruit a day, maybe reduce that to one and swap grapes (27 grams of carbs per cup) for strawberries (12 grams of carbs per cup). If you’re still eating a cup black beans three times a week, try half a cup twice a week, then once.
This is also a good time to look at yours alcohol consumption. In addition to the carbohydrate content, alcohol can interfere with ketosis.
Step Three: Go Keto!
The final step is to tighten the reins and reduce your carbohydrate intake to less than 50 grams per day. I’m not concerned about carbs from above-ground green vegetables and avocados, so you have some leeway, but 50 grams a day is a good goal to keep in mind.
While the first two steps were a bit laid back, here you have to be strict. Ketosis only occurs when metabolic conditions are right. There is a clear switch. Too many carbs and you won’t be in ketosis. For this reason, it is often necessary track your food carefully for at least a few days to see where you are. You may also want measure your ketone levels to make sure you reach your goal. This is not mandatory.
At this point, there won’t be much room in your carbohydrate allotment for fruits, underground vegetables, or legumes. Prioritize as much as possible keto-friendly fruits AND vegetables will allow you to enjoy the biggest, most satisfying meals.
What else should you do to encourage ketosis
Going keto involves developing new metabolic pathways. It largely depends on what you eat, but there are other things you can do to help this process.
- Increase electrolytes. When you fall into ketosis, your kidneys start flushing out electrolytes. Consciously increasing your intake of sodium, but also potassium and magnesium, is key to staving off the keto flu.
- Customize your exercise. During the transition, you will probably struggle to get the highest speed and power. Reduce the intensity and/or duration, then gradually return to normal volume.
- Watch out for stress. Stress activates the fight or flight response, which increases the body’s need for glucose.
Process Reversal – Keto withdrawal
Switching from a keto diet to a more moderate carb diet is as simple as gradually increasing your intake of fruits, higher carb vegetables, and perhaps the tubers and legumes you limited in step two. Add maybe 25 grams of carbs per week until you find your personal carb tolerance point — the point where you feel most comfortable mentally and physically.
Why would you stop eating keto? you don’t have to. I know people who have been happy and successful on keto for decades. But I don’t think so continuous ketosis is necessary. For optimal metabolic flexibility, I prefer to go in and out of keto. It also gives you the freedom to enjoy your vacation, meals with friends, and fresh summer fruit without having to worry about staying in ketosis 24/7.
That’s it, really simple. Comment below with any questions or topics you’d like me to cover next!
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