How Do You Know If The Ketogenic Diet Is Right For You?

My weight has been an ongoing struggle for as long as I can remember. In an attempt to “just organize my life,” I decided to see what the Keto craze is all about, and take a long look at the risks and benefits of the ketogenic diet. Could this lifestyle be right for you?

Disclaimer: I am not a doctor or a nutritionist. Consult your physician to make sure this diet is safe for you. This article is not intended to offer medical advice.

Cutting Carbohydrates

I didn’t realize what carbohydrates were doing to my body – how much they literally weighed me down. Carbs also attributed to my mood, causing me to be depressed, sluggish, and sometimes even cantankerous.

My ability to focus seemed to be dwindling. I wasn’t feeling as sharp or as motivated as I once was. My mental acuity seemed off. The more research I did on the ketogenic diet, the more I became inspired to give it a try. A word of caution with finding information online: make sure your sources are credible.

On September 9, 2019, I began modifying my eating habits. I ditched the carb-laden “American” diet and replaced it with a “low carb” diet, which wasn’t an easy decision as I am (or should I say was) a chip junkie. But to my surprise, it wasn’t hard at all!

My plan was to reduce my carbohydrate intake to less than 50 grams/day for a week before jumping fully into the “Ketogenic” diet.

Another thing I noticed almost instantly: the brain fog began to lift. I felt like I could see clearly for a change. And I felt like I was walking on air, a lightness that is difficult to describe. My clothes became looser and my stomach flatter.

Low Carb To Ketogenic Diet

After that week, I transitioned from a low carb diet to a ketogenic diet. This meant limiting carbs to 20-25 grams/day, introducing new, healthy fats, and eating cleaner than I ever have in my life. In two to three days, I was in full-blown ketosis, a natural metabolic state of the body that burns fat instead of glucose to obtain energy.

Now for me, the number on the scale stopped moving in a month or so, after I had lost ten pounds. However, the fat was melting away. My clothes were getting bigger by the day and my friends were starting to notice a change. But the number on the scale was really bothering me, so I did my research again about getting out of the “slump” I was in.

I downloaded the “Carb Manager” app to help me because I wasn’t completely grasping the concept of macros (short for macronutrients, this is your fats – 70%; protein – 25%; and carbohydrates- 5%). The app is great. It allows you to set goals, easily track food, water, and exercise while graphing your daily breakdown of macros (The percentages listed above may vary slightly with your specific goals).

Carb Manager also counts calories, which is something to look at if the scale isn’t moving. The app is free, but a premium version is available for an annual fee. It helped me through the stall and as a result, weight loss resumed once I made some adjustments.

Let me caution you about something. The people on the internet willing to take your money for a so-called keto stall solution are MANY, but you don’t need to spend a dime to figure it out.

As of this writing, I have lost about 15 lbs and many inches (I couldn’t bring myself to take measurements before I started, but I wish I would have).

Yesterday, I had to go shopping to find jeans that fit. The ones I have are getting too baggy. Another non-scale victory: I am wearing clothes I haven’t been able to wear for years.

My Ketogenic Diet Purchases

One thing I will tell you, finding new recipes is super easy online (check out this favorite), but sometimes I like to have something in my hand to read. I purchased “The Deliciously Keto Cookbook,” by Molly Pearl and Kelly Roehl. Every recipe I have tried so far has been delicious, and the information alone was worth the $20 spent! I refer to it daily.

The next cookbook I had to have was written by a blogger I follow, Maya Krampf. “The Wholesome Yum Easy Keto Cookbook” is an awesome addition to my collection! It is full of awesome tips and facts about the ketogenic diet to help you succeed. Also, Maya introduced me to the BLT Stuffed Avocado, so she’s aces in my book.

Trying new things is critical for success on the keto diet. My taste buds have really changed, and I am eating salmon, avocado, and many other things that I didn’t before.

Supplements are also important on the ketogenic diet. MCT oil (a medium-chain triglyceride), derived from coconut oil, is odorless and flavorless. It’s added to coffee, tea, smoothies, and even salad! MCT oil adds healthy fat into your diet, helps you achieve and maintain ketosis, and gives you energy. Start with a teaspoon daily and work your way up to a tablespoon or more. Taking too much initially may result in stomach upset or digestive issues.

You may find a need to replace your electrolytes by adding magnesium or potassium to your diet. There are many electrolyte replacement drinks you can purchase, but make sure they are sugar-free and keto-friendly. Honestly, I am not in a position to recommend any particular drink mix because I haven’t purchased one, and again, I am not a doctor or a nutritionist. Read the labels and do your research, because sugar and carbs are hidden in everything!

The one thing I recommend you do immediately if you pursue this lifestyle is to add a fiber supplement. Constipation is a very real side effect for some, and it isn’t fun. Check the label on those supplements, too for carbs.

Is The Ketogenic Diet Right For Me?

First, there are a lot of misconceptions out there about the ketogenic diet. For example, people get confused about the difference between a state of “ketosis” as opposed to “ketoacidosis.” Ketosis is a natural process of the body and has been deemed safe. Ketoacidosis, a condition that affects people with uncontrolled diabetes, can be life-threatening (See my disclaimer above).

Second, if you have any doubts or if you have health issues, consult your doctor. The health benefits are astounding. From Diabetes to Epilepsy, the ketogenic diet has been proven effective.

Third, the only way you’ll know is to give it a try! I can’t believe my weekly meals don’t contain pasta, potatoes, or rice anymore. The surprising part is that I don’t really miss it.

Make sure that you increase your water and sodium intake because, without carbohydrates, your body doesn’t store water the way it used to. Carry water with you wherever you go. This will help avoid a dip in electrolytes. A good way to tell if you are getting enough water is the color of your urine. It should be very pale yellow or clear. Any brighter, drink up!

The ketogenic diet has changed the way I think about and look at food. I have had days that it wasn’t easy, but I have been able to persevere for a better life. Getting creative with food has been fun!

Oh, and Halloween came and went without me pigging out on candy. I ate two pieces from the bowl: a mini 100 Grand (the first bite was bliss, the second…sugar shock) and a bite-size Reese’s Peanut Butter Cup.

Please comment below if you’re currently on the keto diet, have any questions I can answer, or with your welcomed feedback!

Until Next Time,

April

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Resources

1. The Science Behind Ketogenic Diets, Or Why We Get Fat And What To Do About It by David Grainger for Forbes.com 2/1/19
2. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto by Rudy Mawer, MSc, CISSN for Healthline.com 7/30/18
3. 15 Health Conditions That May Benefit From a Ketogenic Diet, by Franziska Spritzler, RD, CDE, for Healthline.com 9/12/16

Disclosure of Material Connection: Some of the links in the post above are "affiliate links." This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."