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  1. First, I'll preface this by saying "it's totally worth it."
  2.  
  3. Keto is more of a lifestyle and ideology change, than just another diet. It involves removing a bunch of "bad" things from your life, namely sugar and carbs. This means that eating at home is easy and fun, but eating out at restaurants and other places can be sometimes challenging.
  4.  
  5. The first few days of switching to a ketogenic diet sucks. You'll feel hunger pangs, cravings, grumpy and probably suffer flu-like symptoms. You may even feel light-headed, sometimes. There are a number of reasons for this, including changes in gut biota, as various colonies are "screaming at you" for food, but mainly as your body initially will be looking for a quick glucose energy source, before switching metabolic states and preferring ketones, instead. This takes some patience and discipline.
  6.  
  7. Taking >500mg magnesium, >4g salts/electrolytes and >5g potassium per day will also help a lot. You can / should also consider taking exogenous ketones, such as KetoSwitch, in the first week, which will supply instant ketone fuel to your cells while your liver is still remembering how to efficiently burn fat and make ketones again.
  8.  
  9. The upshot of getting through this sometimes unpleasant adaption stage is that once you are there, everything gets really, really easy afterwards. You have constant energy. You don't have food cravings all of the time. You're clear-headed and you'll probably find that unusual health/medical issues you may have been putting up with disappear. (https://www.reddit.com/r/keto/comments/7wnkhk/keto_is_changing_my_practice/?st=JK2H42HQ&sh=966f3018)
  10.  
  11. Your athletic performance will typically drop about 15-20% for the first 3-4 weeks, then return to baseline. Once fully adapted, your cardio performance and endurance can increase significantly compared to utilising carbohydrates as fuel.
  12.  
  13. http://www.samiinkinen.com/post/86875777832/becoming-a-bonk-proof-triathlete-fat-chance
  14.  
  15. https://www.atkins.com/how-it-works/atkins-blogs/colette-heimowitz/q-a-with-ultrarunner-zach-bitter
  16.  
  17. https://www.channel4.com/news/british-rowers-break-atlantic-crossing-record
  18.  
  19. If you're looking to lose weight, this is probably the easiest way to achieve that goal. In ketosis, you can maintain a large calorific deficit without feeling hungry all of the time, angry or stressed out, etc. It's brilliant.
  20.  
  21. You'll probably start looking at your definition of food in a completely different way and start questioning how or why the we, as a society became addicted to sugar. This is a somewhat controversial diet in some circles, however some of the newest research articles suggest that without a typical insulin response, your body does not store fat. Insulin is required to trigger de novo lipogenesis.
  22.  
  23. Here is an interesting set of case studies by Sam Feltham:
  24. http://live.smashthefat.com/why-i-didnt-get-fat/
  25. http://live.smashthefat.com/why-i-did-get-fat/
  26. http://live.smashthefat.com/why-i-got-a-bit-fat/
  27.  
  28. NB. You will have to be 'no-compromise' strict on a ketogenic diet, or else you'll accidentally kick yourself out of ketosis, which isn't fun, although when you are adequately Keto-adapted, getting back into ketosis takes about a day and you don't go through all of the Keto-flu symptoms again. You will just feel yourself suddenly craving food again and getting grumpy.. that's about it. It goes away by the next day.
  29.  
  30. Moving forward, you need to understand that protein is your goal, to prevent muscle wastage. You want at least 1.5g of protein per kg of lean mass, depending on your exercise regimen. I personally prefer much more. I typically consume a lot of protein shakes and Quest bars to help me reach my target. Carbs need to to be avoided / restricted - limit yourself to less than 20g per day. Fibre is not included in this restriction. The rest of your calorific intake comes from fat.
  31.  
  32. You need to work out how many calories a day you need to maintain your weight or reach a specific goal and use fat to reach that goal. Myfitnesspal is helpful tracking most things, especially calories, but rubbish for displaying net carbs. You can manually subtract fibre from carbs on your daily totals though.
  33.  
  34. Here is a handy calculator to help - http://calculo.io/keto-calculator .. eg. I need a calculated 1788 kcal just to maintain my current weight. In reality, it’s more like 2200 kcal, according to my FitBit data logging - which isn’t that accurate either. It's a helper, not a bible, however. It can't calculate everything about your body/lifestyle. During calorie deficits, I’ve comfortably set my calorie limit to under 1200 kcal / day.
  35. You'll find more at http://reddit.com/r/Keto, http://reddit.com/r/ketorecipes  http://reddit.com/r/veganketo http://reddit.com/r/ketogains
  36.  
  37. A quick note about plateauing / stalling:
  38. Your body is going to do the best it can to preserve your stored energy (fat) if it thinks you’re starving. If you’re consistently on a calorie deficit, various hormonal interactions come into play, triggered by leptin signalling, which will slow down your metabolism and cause your weight loss to stall.
  39.  
  40. The easiest way to stop that from happening  is to keep your body guessing. Once a week, have a big meal / day. Don’t kick yourself out of ketosis (unless you’re prepared to go through some discomfort), but eat enough calories to reach your “maintenance level”, where you’re maintaining your current weight. Use the previously linked Keto calculator or a fitness tracker to determine your maintenance calories.
  41.  
  42. Additionally, if not using a fitness tracker, once a month you should revisit the keto calculator and obtain your updated values. As you lose weight, the macros and calorie requirements will also drop.
  43. Here are some recipes and resources to help you on your journey:
  44.  
  45. Recipes
  46.  
  47. Online directory, with search:
  48. https://www.tasteaholics.com/recipes/low-carb-recipes/
  49.  
  50. 120 keto-friendly snacks, treats and meals
  51. http://www.lowcarbkitchen.us/120-keto-snacks-for-your-enjoyment-tasty/
  52.  
  53. Keto prep.
  54. https://www.ketoconnect.net/vegetarian-keto/
  55.  
  56. Keto ricotta pound cake with lemon frosting
  57. https://www.reddit.com/r/ketorecipes/comments/6y3mof/ricotta_pound_cake_with_lemon_cream_cheese/
  58.  
  59. Keto zucchini choc cake
  60. https://lowcarbyum.com/best-low-carb-chocolate-cake-recipe/
  61.  
  62. Keto choc peanut no-bake clusters
  63. https://www.reddit.com/r/ketorecipes/comments/77n3hm/no_bake_chocolate_peanut_butter_walnut_clusters/
  64.  
  65. Keto pancakes
  66. http://m.wikihow.com/Make-Low-Carb-Pancakes
  67.  
  68. Keto chocolate chip cookies
  69. https://www.perfectketo.com/perfect-keto-chewy-chocolate-chip-cookie/
  70.  
  71. Keto ice cream
  72. https://www.reddit.com/r/keto/comments/5yevxx/dr_dominic_dagostinos_keto_ice_cream_recipe/
  73.  
  74. --
  75. Keto 30 second flapjacks (per)
  76. Pre-heat 5g of cacao butter in a frying pan, at medium-high 44cal, p0, f5, c0
  77. In a bowl, mix:
  78. 5g of almond flour/meal 31 cal, p1, f2.6, c0.3
  79. 5g psyllium husk POWDER 11cal, p0.25, f0, c0.2
  80. 20g of your tastiest chocolate protein powder (Oxywhey ftw!) 68cal, p20, 0.6f, 0.6c
  81. 20ml of water
  82. This mixture should create a *thick* paste that needs to be scraped out of the bowl into the frying pan. If you can pour it, it's going to turn into pancakes, instead. The paste should end up about 10mm thick in the pan.
  83. Fry the paste for about 15 seconds and test/flip with a spatula. Fry for another 15 seconds. Both sides should be just crunchy on the outside and firm on the inside.
  84. Serve. Enjoy. 154 cal, 21.25g protein, 8.2g fat, 1.1g carbs per delicious serving. Substitute chocolate for flavour of your choice (eg. strawberry was just as popular here).
  85. --
  86. Keto snacks and desserts
  87. https://www.reddit.com/r/ketorecipes/comments/6qnvng/some_keto_snacks_and_desserts_i_made_last_week/
  88.  
  89. Keto gf carrot cake
  90. https://twosleevers.com/recipes/dessert/keto-gluten-free-almond-carrot-cake-2/
  91.  
  92. Keto lemon raspberry cheesecake
  93. https://www.reddit.com/r/ketorecipes/comments/6xozet/lemon_raspberry_cheesecake/
  94.  
  95. Keto strawberry cheesecake
  96. http://www.lowcarbnoms.com/strawberry-cheesecake/
  97.  
  98. Keto chocolate cake (text recipe in desc)
  99. https://www.youtube.com/watch?v=OzHBZ-k09r0url
  100.  
  101. Keto choc macadamia brownies
  102. https://www.reddit.com/r/ketorecipes/comments/6xv1ht/chocolate_macadamia_brownie_cake/
  103.  
  104. Keto tiramisu (360 Cal)
  105. https://cookwithmajor.com/2017/09/27/low-carb-keto-tiramisu/
  106.  
  107. Keto pad Thai
  108. https://www.ruled.me/keto-chicken-pad-thai/
  109.  
  110. Keto cheesy English muffins
  111. http://www.lowcarbnoms.com/cheesy-english-muffins/
  112.  
  113. Keto gf samosas
  114. https://www.reddit.com/r/ketorecipes/comments/6q0ls0/the_ultimate_fathead_samosa/
  115.  
  116. Keto flourless brownies
  117. https://www.reddit.com/r/ketorecipes/comments/6i2q5d/freaking_heck_my_5ingredient_keto_flourless/
  118.  
  119. Asian salad recipe
  120. Handful of roasted, salted macadamia nuts
  121. Handful of roasted almonds
  122. 150g cheddar, diced
  123. x-large stick of celery, sliced
  124. 2 handfuls of kale, chopped
  125. 3 heaped teaspoons of tzatziki and garlic dip
  126. 2 mini capsicums
  127. Blend at high speed until consistent
  128. Serve with drizzle of soy/Tamari sauce
  129.  
  130. Flaxseed focaccia bread
  131. https://www.healthfulpursuit.com/2014/08/flaxseed-focaccia-bread/
  132.  
  133. Cheese cracker bites
  134. https://www.reddit.com/r/ketorecipes/comments/6armej/made_cheesy_cracker_bites/
  135.  
  136. Lemon cheesecake
  137. http://www.ibreatheimhungry.com/2017/04/easy-lemon-cheesecake-low-carb-keto.html#comment-221311
  138.  
  139. Keto gnocchi
  140. https://theprimitivepalate.com/2015/01/25/keto-garlic-gnocchi/
  141.  
  142. Cloud bread
  143. https://www.buzzfeed.com/alixtraeger/cloud-bread?utm_term=.qv3Ol2d30#.givbzVGpo
  144. -
  145. Egg/capsicum rings:
  146. Thick rings of capsicum
  147. Pesto
  148. Egg, poured inside ring
  149. Grated cheese
  150. Fry, flip using spatula
  151. -
  152. keto friendly pizza:
  153. I make my own base..
  154. 1/2 cup of LSA
  155. 1/4 cup of flaxseed flour
  156. 1/4 cup of water
  157. 2 eggs
  158. Splash of olive oil.
  159. Mix / beat until pacified and then spread onto grease paper and bake in preheated oven at around 200 degrees C until slightly brown. (>15 mins)
  160. Pull out and cover with keto friendly toppings. eg. spiralised zucchini, some onion and cheese.
  161. Cook that sucker. :)
  162. Most of my pizzas are <5g net carbs for 1/2 pizza. Fibre doesn't count towards your daily limit and you want to get enough of it.
  163. --
  164. Keto cauliflower/ spinach lasagne
  165. Ingredients:
  166. 200g spinach, shredded 46cal, 4.2g C / 0.8g F/ 6g P
  167. 300g cauliflower, blended 75cal, 9g C / 0.9g F / 6g P
  168. 1 packet of Slendier lasagne style konjac 25 cal, 0g C / 0g F / 0g P
  169. 5g Garlic paste, 10cal, 0.3g C / 0.5g F / 0.2g P
  170. 100g of pasta sauce 53cal, 3g C / 1.3g F / 1.8g P
  171. 81g sliced tasty cheddar (4slices), 83cal, 0.1g C / 21g F/ 16.5g P
  172. 3 eggs, beaten, 234cal, 1.8g C / 15g F / 18g P
  173. 10ml olive oil, 82cal, 0g C/ 9.13g F / 0g P
  174. --
  175. Serves 4 @ 4.5g C, 12g F, 12g P, 170cal per serving
  176. --
  177. Directions:
  178. Preheat oven to 200 degrees C
  179. Spread the oil on a baking tray
  180. Add a layer of lasagne-style konjac
  181. Smear garlic over the konjac
  182. Layer the 200g of chopped spinach
  183. Add a layer of lasagne-style konjac
  184. Smear pasta sauce on the konjac
  185. Layer the 300g of cauliflower "rice"
  186. Pat flat, so that the next layer doesn't drain through
  187. Pour/spread the 3 beaten eggs evenly over the cauliflower
  188. Place the 4 cheese slices on top.
  189. Cover the baking tray with a cooking lid or aluminium foil.
  190. Cook for 40 minutes or until cheese is browning nicely.
  191.  
  192. Keto dough
  193. https://www.reddit.com/r/ketorecipes/comments/70bdlv/im_back_i_made_keto_crazy_dough/
  194.  
  195. Keto pumpkin protein bars
  196. https://www.reddit.com/r/ketorecipes/comments/70gvrg/pumpkin_pie_protein_bars_99_calories_and_35_carbs/
  197.  
  198. Keto zucchini boat / taco
  199. https://www.reddit.com/r/ketorecipes/comments/75gvww/taco_zucchinis_drool/
  200.  
  201.  
  202. Battered Zucchini fries with home-made ketchup
  203.  https://www.reddit.com/r/ketorecipes/comments/776xxh/crunchy_courgettezucchini_fries_with_homemade/
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