Ketosis -- having too many ketones, a type of metabolic protein, in the blood -- in milder forms can help you lose weight. A high-fat, low-carb ketogenic diet can have fast results!
- Step 1: Weigh all of your food on a food scale to make sure that you are following the recommended fat to carbohydrate and protein ratios given to you by your physician.
- TIP: Ketogenic diets can cause indigestion and constipation. If this happens, take a fiber supplement to aid your digestion.
- Step 2: Fill a 32-ounce water bottle every morning and plan to drink and refill it every 3 hours to avoid dehydration.
- Step 3: Use ketone test strips every three or four days to check for ketosis. Continue the diet only under a doctor's supervision.
- FACT: Ketogenic diets have been used in the treatment of epilepsy in children. Approximately one third of patients who follow a ketogenic diet become relatively seizure-free on the diet.
- Step 4: Start the diet gradually over a 2- or 3-day period. Allow yourself to adjust and follow the program you have chosen.
- Step 5: Go to the grocery store or health-food market to buy all of the food you will need over a one week period. This will help keep you motivated and allow you to vary your choices week to week.
- TIP: Ketosis is best achieved with a 4-to-1 fats to carbs and protein diet. This means eating four times as much fat as proteins and carbohydrates combined.
- Step 6: Meet with a doctor or dietitian to discuss your weight and diet concerns. A dietitian should be able to give you the proper fat to protein and carb ratio for your age and activity level.
- Step 7: Select a ketogenic diet program that fits with your lifestyle. Ask your doctor or dietitian for recommendations.
- Step 8: Make a list of allowed foods for your particular diet plan. A ketogenic diet should be high in fats such as butter, heavy cream, and oil, with a limited amount of lean proteins and non-starchy fruits and vegetables.
- Step 9: Throw all forbidden foods from the pantry and refrigerator into a garbage bag to reduce the temptation to diverge from your diet.
- : Ketogenic diets can cause health problems in certain individuals, and ketosis, in an extreme form called ketoacidosis, can be fatal for diabetics. Before starting any new diet and exercise program, consult a doctor or dietitian.