Newbie wanting to get into Keto

(Phil K) #1

I am very new into this. Just had a lard carb meal… 1-2 days ago. Have been trying to read and learn more on Keto on Youtube and books. If I have like some slight elevated cholesterol level, triglycerides, blood sugar at 6.1, and liver enzymes… can I still do this and how do I do it? Do I just do

  1. a 24-48 hr water fasting to get into it quicker
  2. if my cholesterol or triglycerides is kinda high… won’t taking bacon, avocado, heavy cream coffee, and others make my condition worst?
  3. Do I just start taking high fat content now or I need to do a short 1-2 day fast first before eating any high fat?
  4. How long before eating like this will I get into Ketosis state?
(LeeAnn Brooks) #2
  1. don’t worry about fasting until you’re fat adapted (takes approximately 6-8 weeks) unless you want to torture yourself or you’ve already had experience fasting. It’s way easier once fat adapted and you may trigger overeating by trying to do it before then.
  2. don’t worry about cholesterol levels. Everything you’ve been told about cholesterol being bad for you is wrong.
  3. some people advocate for the ease into Keto approach, but I’m more of a bite the bullet and jump right in kind of person.
    Basic rules of Keto to get started:
  • stay under 20 net grams of carbs
  • moderate protein (.8-1.25grams per pound of lean body mass). If your very active, push the upper end of the limit. If not active, stick to the lower end.
  • eat fat to satiety. Do not go hungry. If hungry, eat more fat.
  • limit snacking. If hungry between meals, increase fat in meals to carry you through to next meal.
  • take care to replenish your electrolytes. Sodium, magnesium and potassium. You need way more sodium on Keto than before. Like way, way more. Be careful about supplementing potassium though. Too much is very dangerous.
  1. if staying below 20 net grams of carbs, you can achieve ketosis very quickly. As little as 2-3 days. But ketosis is not the same thing as fat adaption. Ketosis simply means you are producing ketones. However it takes time for your body to be retrained to use them efficiently as it’s promary fuel source. That process typically takes 6-8 weeks. Expect lulls in energy levels during this adaptation phase.
(Karen) #3

Cholesterol…read this

K

(John) #4

I think you meant per kilo here.

Spot on advice in my opinion.

(Phil K) #5

Thanks a lot!