To start the ketogenic diet, I prefer to do it with gradually changing the lifestyle, so the body can adapt slowly. For example, on the first day, take out all sugar from the menu. Try to drink coffee or tea without sugar, remove the sweets, desserts from the menu. Do it for several days, and the next step, remove all rice, bread, and pasta from the menu, step by step. You will feel hungry of course, but try to have some good fat to replace it. Avocado, egg salad with halloumi or try to find shirataki in the China town to replace noodles or pasta. If you are lucky, you can get several brands of low carb pasta or bread in the market. It is a little bit more expensive compared with normal pasta or bread. But, since once you start the diet, means you remove lots of unnecessary food, so later you will find out that it will be okay. Low carb high fat, means you need to consume good fat for your body.
I suggest you consume VCO, virgin coconut oil to supply the need of healthy fat for your body. You also can consume it with MCT, the extract of VCO. MCT has a better taste comparing with VCO. You can find VCO in the healthy food section in the supermarket, or in the diet store. But MCT is not easy to find. If you can’t find it in the market, you can buy it from an online store. VCO is different from coconut oil. VCO is not the same as coconut cooking oil that we know. The process of production of VCO does not use a heating process such as in the process of making cooking oil. The structure of VCO will be damaged if exposed to heat and lost all the benefits for health. A good VCO will not taste rancid and if you drink it feels like the aroma of young coconut without sugar. You can take two tablespoons in the morning, three or four times a day. VCO in the winter time will be solid, and liquid in the summertime.
When your body is ready to start, so you can start it now. Don’t forget to learn it carefully the steps before you start it. So you will not be suffering the effect of changing metabolism.
Here are some ketogenic diet stages
1. Induction Phase
There are several references to the stages or phases that you can do when you undergo this ketogenic diet. Because in principle you don’t need to count daily calories, but just focus on the number of daily carbohydrates. In the initial or initial phase, ideally only consume 20 grams of carbohydrates. This phase can be carried out for up to 1-2 weeks. You need to do this phase, because you need to make your body to be ketogenic, for producing some ketones. In induction phases, you only need to consume animal fat, protein, and VCO. For the fiber, you are allowed to consumed avocadoes and agar-agar. Coconut milk also good to rise to a portion of good fat. You can drink coffee, tea especially green tea that is good for you, but not milk. Milk has lactose, which is a kind of sugar. One cup of milk usually has 11 gr of carb. In the induction phase, usually losing weight significantly.
2. Consolidation Phase
The next step, when ketosis has been reached, can already survive low blood sugar levels, we can increase carbohydrate levels to 50 grams. Other parameters usually see no surge in blood sugar when consuming low amounts of carbohydrates, vegetables, and fiber. Here usually the weight has started to drop significantly. This is also the effect of the diuretic effect and the process of digesting fat and protein for a longer time so that it still feels full. This stage is also known as this consolidation can be extended according to the needs of your weight loss target to the ideal point. In the consolidation phase, you can add some leaves of vegetables that have more fiber. Also, you can add cheese and some other dairy product on your menu. Greek yogurt and kefir will help you from tired with the same food.
3. Maintenance Phase.
Next is the stage of keeping when the body weight is ideal, blood sugar is stable, in the maintenance phase, where we try to maintain performance. At this stage, it can be consumed as fruits (low carbs fruit such as berries, avocadoes ), vegetables, and grains even though it is still in limited consumption (ideally no more than 50 grams per day). Going on a ketogenic diet should ideally prioritize real food, compared to processed food products (sausages, low-carb flour, protein drinks shakes, etc.)