How to Get Started on a Clean Low Carb High Fat Ketogenic Diet for Blood Sugar Balance
The number one thing that you have to understand before starting is your WHY. This is not a quick fix. Doing a ketogenic diet is done for health reasons and that should be your focus. A stable blood sugar for a stable mind and body.
I never recommend doing dirty keto or consuming processed keto snacks. These are known to raise your blood sugar and take you out of ketosis which will for sure stall your results and contribute to you not feeling your best. I do however have keto approved cheat days where I consume those things but never on a daily basis.
The next thing is taking your vitamins and minerals. It is extremely important on keto especially to take your daily vitamins and electrolytes. Make sure your vitamins are not synthetic and your body is able to actually use them. My list is here.
Next, educate yourself on what it is that you're doing. If you don't understand exactly what's happening inside your body, you won't be set up for long term success. Read, watch and listen. Resources here.
Understand why carbs are causing the blood sugar issues, understand why calories aren't what matter, the importance of hormones and your long term health. It matters exponentially more than that number on the scale. If you reach your goal weight but you're exhausted, can't sleep, losing your hair, covered in acne, have depression and anxiety - then what was it all for anyways? You won't feel the confidence of a thinner, healthier body if you don't feel good on the inside.
Get a blood sugar monitor. This will explain exactly the food that is making you stall or making you not feel your best. Click here.
- Committed to a ketogenic diet, under 50g of carbs from keto foods per day. Research every day.
- Moved to Clean Keto for Beginners and focused on making super yummy delicious foods and desserts such as cheddar biscuits, pumpkin muffins, pizza etc. The weight loss wasn't much but it allowed me to get fat adapted and stabilize my blood sugar which was a huge step for me. I aimed for a 12 hour eating window.
- Practiced with dairy free keto to see if taking out dairy would make a difference for me. I didn't notice a big difference at this time.
- Moved to strict clean keto where I focused on the reduction of carbohydrates in the form of almonds and most veggies and also shortened my eating window to 16 hours fasting, 8 hours eating.
- Graduated to one meal a day where I consume my personal macronutrients (carbs, fat, protein) in a 2 hour eating window, OMAD. 30 days. Then will move to 2 meals a day afterward.
Comment below if you have any questions and I will do my best to answer!
*I am not a doctor, this is not medical advice. I am sharing my experience. Always consult your doctor before beginning any program.