2 Keto Dudes
Subscribe and listen to the podcast with Richard Morris and Carl Franklin. ‘Nuff said!
You can find all of the episodes wherever you download your favourite podcasts. Or simply checkout: http://2ketodudes.com/archives.aspx
If you haven’t listened to the podcast in full before going Keto, take the time to at least listen to the first episode titled “Getting Started”.
As Keto Freaks we love our acronyms. LCHF, NSV, ACV, HWC, OMAD, CICO, BPC …WTF?! For a quick guide, refer to the Acronym Wiki: WIKI: Acronyms
Keep it simple
There is so much information on the web about Low Carb eating be it LCHF, Ketogenic, Paleo, Primal…watch out for overload of more than the carb kind!
You’re on the Ketogenic Forums reading this thread, so it looks like Keto is your method of choice. Nice! To begin with aim to achieve a daily macros composition as follows:
- No more than 20g net carbohydrates (for those in the US and Canada subtract Dietary Fiber from Total Carbohydrates on the nutrition panel)
- Approximately 1-1.5g of protein per kg of lean body mass
- And the rest? Fat. Yep, that’s right, F.A.T. It’s time to get reacquainted and embrace all the fatty goodness on offer. Butter and cream and bacon, oh my!
The general rule of thumb many Ketonians use is a ratio of 5:25:70 when starting out. 5% Carbs, 25% Protein and 70% Fat.
How do you do this? Easy – have a look at a thread about this very thing: The Entire Ketogenic Diet in One Sentence
But what about calories, I hear you say? Ahhh calories, that old chestnut. Calories in vs. Calories out, right? WRONG! Calories are not created equal, but don’t just take my word for it, great stuff on this very topic can be found in the section titled “Show me the Science”. A good place to start is here: Breaking the CICO myth
Some Keto Heads have daily caloric goals, others not so much. You’ll find what works for you pretty quickly.
Now, for the Engineers and Virgos out there I can tell that your head is about to explode at this concept. Whaaaaaaat?! Before you curl up in a ball, rocking back and forth in the nearest dark corner, this calculator will give you some guidance: http://keto-calculator.ankerl.com/
If you can’t have carbs then what can you eat?
This is a question you might be asking yourself. It’s definitely a question that others will ask you and the answer you’ll be pleased to know is plenty!
There are so many great recipes on the internet that you’ll find on Pinterest, Blogs and Forums, not to mention the variety of ketogenic cookbooks available in both traditional and electronic format. Once you get used to keto cooking you may even choose to modify some of your old faves. When you do, don’t forget to post them here for others to enjoy: https://www.ketogenicforums.com/c/food/recipes-recipes-recipes
Not everyone gets the Keto Flu, a cute name for carbohydrate withdrawal, and for those who do experiences and intensity differs.
Typical symptoms include headaches, dizziness, nausea, upset stomach, fatigue and lack of mental clarity. Usually they present in the first day or so and don’t last with intensity much past the first week, but there are a number of things you can do to ease your body’s transition from using sugar as the primary source of fuel to fat, such as:
- Drink water, more water, and then even more water
- Watch out for low levels of sodium, magnesium and potassium – incorporate foods rich in these minerals like chicken and beef broth. Dust off those salt shakers and shake, shake, shake!
- Eat fat, more fat and then even more fat – if you’re hungry and you’ve reached your carbohydrate and/or protein macros for the day – eat fat
- Take a nap or even go for a gentle walk
Take a multi vitamin daily. Listen to the 2 Keto Dudes podcast episode titled “Supplements”. Read this thread: Essential vitamins and minerals question? and work out what’s right for you.
Forget about it. Seriously. Just focus on getting through the first two weeks.
This is something you can consider incorporating into your routine in the future. When you’re ready, use the search function on the Ketogenic Forums and look up “Fasting” and “Zorn Fast”.
Before starting the Keto way of eating here’s a few tips to help get you going:
Consult your medical practitioner
Remove all non-keto food from your kitchen. If that’s something you can’t do (you may have family member’s or housemates that will not be boarding the keto train with you), then make sure these items are moved out of sight
Shop and prep your first week’s meals in advance. This helps keep temptation at bay and assists if you’re feeling the effects of carb withdrawal or simply being too tired or cranky or busy to cook
Ensure you have plenty of keto snacks on hand, eg. cold cuts, cheese, nuts, broth, etc. Be careful with your macros - carbs are sneaky little things and make their way into many foods either naturally (hello fruit!) or during processing (cured meats). Pay attention to nutrition labels, search the internet, download food apps for tracking…whatever helps you identify carbohydrate content before it goes into your mouth!
Draw on the Keto community in the Ketogenic Forums for guidance, ideas and support. Don’t forget to use the search function in the top right-hand corner as there’s a good chance that your questions have been addressed in some way. This will also help you tailor your questions/comments so you get beneficial responses
Keep calm and keto on!