Fuel Options (continued)

James Henderson
Mar 20, 2018
4 min read

Here is a sample menu for the keto diet. Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.This is often referred to as keto flu - and is usually over within a few days. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects. At least in the beginning, it is important to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction. Monday Breakfast: Bacon, eggs, and tomatoes. Lunch: Chicken salad with olive oil and feta cheese. Dinner: Salmon with asparagus cooked in butter.

Tuesday Breakfast: Egg, tomato, basil and goat cheese omelet. Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake. Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday Breakfast: A ketogenic milkshake - blend these ¼ cup coconut milk ¾ cup almond milk or water ½ cup strawberries, fresh or frozen 1 tbsp extra virgin coconut oil ½ tsp sugar-free vanilla extract 3-5 drops stevia extract 1 tbsp chia seeds

Lunch: Shrimp salad with olive oil and avocado. Dinner: Pork chops with Parmesan cheese, broccoli and salad.

Thursday Breakfast: Omelet with avocado, salsa, peppers, onion and spices. Lunch: A handful of nuts and celery sticks with guacamole and salsa. Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. Lunch: Beef stir-fry cooked in coconut oil with vegetables. Dinner: Bun-less burger with bacon, egg and cheese.

Saturday Breakfast: Ham and cheese omelet with vegetables. Lunch: Ham and cheese slices with nuts. Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday Breakfast: Fried eggs with bacon and mushrooms. Lunch: Burger with salsa, cheese and guacamole. Dinner: Steak and eggs with a side salad.

Keto Snack Options Fatty meat or fish. Cheese. A handful of nuts or seeds. Cheese with olives. 1–2 hard-boiled eggs. 90% dark chocolate. A low-carb milk shake with almond milk, cocoa powder and nut butter. Full-fat yogurt mixed with nut butter and cocoa powder. Strawberries and cream. Celery with salsa and guacamole. Smaller portions of leftover meals.

Keto Dinning Out Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables. Egg-based meals such as an omelet or eggs and bacon. Burger wrap. Swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. For dessert, ask for a mixed cheese board or double cream with berries.

Keto Supplement Options No supplements are necessary, some can be useful. MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Minerals: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance. Caffeine: Caffeine can have benefits for energy, fat loss and performance. Exogenous ketones: This supplement can help raise the body's ketone levels. Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise. Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.

FAQs -Can I ever eat carbs again? Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after. -Will I lose muscle? There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights. -Can you build muscle on a ketogenic diet? Yes, but it may not work as well as on a moderate-carb diet. -Do I need to carb load? No. However, a few higher-calorie days may be beneficial every now and then. -How much protein can I eat? Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit. -What if I am constantly tired, weak or fatigued? You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help. -My urine smells fruity? Why is this? Don't be alarmed. This is simply due to the excretion of byproducts created during ketosis. -My breath smells. What can I do? This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum. -I heard ketosis was extremely dangerous. Is this true? People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy. -I have digestion issues and diarrhea. What can I do? This common side effect usually passes after 3–4 weeks. If it persists, try eating more high fiber veggies. Magnesium supplements can also help with constipation.