How to break fast into Keto Diet

(Emilee ) #1

I am completing a 10 day water fast tomorrow and then want to start a keto diet. I have dabbled a little with the meals, but does anyone have advice how to break healthy into keto. Thank you.

(Carl Keller) #2

Welcome and congrats on ending your 10 day fast. Your local grocery store will be happy it’s over. :smiley:

Here’s a great beginner’s guide to keto:

I will also add that when we are fat adapted (usually takes a month or two of keto to reach this point), fasting is a lot easier and your metabolism won’t suffer. If you start feeling cold, lethargic and lacking energy, this is a good sign that your metabolism is slowing and what you are doing is unhealthy. It basically amounts to starvation.

I’ll add a few pointers of my own:

Keep net carbs under 20.
~You can likely start a bit higher and work your way down but 20 is a good honest number that will allow you to eat plenty of vegetables along with fat and protein.

Use a carb tracker like cronometer.com
~so you can accurately track your carbs. It tracks many other things but this is the most important

Feed yourself plenty of fat and fairly moderate protein
~These two things are your best friend in regards to keeping hunger and cravings in check. You should not gorge yourself on these things but eat until you are not hungry. It’s very important to not starve yourself, so eat when you are hungry.

Keep your electrolytes up.
~At least 64oz (2liters) of water and 2+ teaspoons of salt per day. We don’t retain either of these very well on a ketogenic diet and those two things are paramount for reducing/preventing the Keto Flu

Don’t stress and get plenty of sleep.
~Growing, healing and losing weight work best when we are relaxed. So try to get 7-9 hours per day and don’t obsess with what keto is not yet doing.

(Empress of the Unexpected) #4

Several users have reported certain keto foods are better than others for breaking a fast. Use the search bar to find out which foods are best to break a fast.

(Emilee ) #5

Thank you very much for all the tips. I look forward to my next journey to healthy lifestyle and losing some weight will be bonus.