But for every lifter who ends up loving the ketogenic diet, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan-or a plan at all. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan! Ready to head out the door and start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them-badly. This means fruit, too.
Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Got that done? Cool. That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose 3 grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn't enough on keto; you need enough sodium, too. Having some super-fatty treats to help you hit your ambitious macros is also a must. Luckily, many people have already gone where you're going and have come up with some tricks to make the transition to ketosis easier for you. Want even more guidance? Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you up and running. This is an easy way to make a tasty, keto-friendly meal-and clear out the fridge. The more variety in the ingredients, the better!
Macros will vary on this one depending on the protein and veggies you use. Cheese: Just grate it on top and let it melt. You may think you've got what it takes to make the switch to keto without tracking your macronutrients, but you're probably wrong. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet. No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. My protein will drop? You read that right. A keto diet meal plan represents a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution.
Start your calculations with carbs and protein, keeping your carbohydrates at less than 50 grams per day. Wittrock found that he likes to go even lower. In terms of protein," he adds, "it is often recommended that athletes following a ketogenic diet set protein between 0.6 and 1.0 grams per pound of lean mass-not per pound of body weight. If you don't know your percent of body fat, either get tested or use our calorie calculator and multiply your daily intake by 0.15-0.20 to determine your daily protein needs. Why So Little Protein On Keto? If you're accustomed to a protein intake well over your body weight-let alone your lean body mass-you may be skeptical about a diet that demands you reduce protein intake by as much as half. What happens if you go too high? Simple: Say goodbye to ketosis! Certain amino acids are gluconeogenic, which means that they can actually be used to make carbohydrates.
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