To The Ketogenic Diet, You May Want To Know Where Exactly
Use this post to learn the simple skills to be more motivated on a daily basis,prepare better, correct mistakes, and boost your ketone levels for peakperformance.Most people will tell you a low-carb, high-fat ketogenic diet is a journey in its ownright, filled with triumphs and challenges. Climbing the ketogenic diet hierarchyof needs is simple, but not always easy.If you are brand new to the ketogenic diet, you may want to know where exactlyto start and what to do next.If you have tried keto for a little bit, you may want to know where you’re at on thehierarchy and decide to retrace a step or make your next leap forward inketogenic performance.If you are a veteran, you already know that this journey is marked by learning andpivoting at every juncture. You may want to experiment with small refinements tomaximize even more!Regardless if you are a beginner or have been eating a strict ketogenic diet foryears, take a step back and ask yourself where you stand on The Ketogenic DietHierarchy of Needs and then take the next action! Let’s get it!01
Define your goals and make them measurable and time-bound. After you identifywhat you want to achieve, write down why you want to achieve it this will be thebedrock for making lasting positive changes through a healthy ketogenic lifestyle.First things first. What is your “why.” This is what will keep pushing you anddriving you when your head is telling you to slack. It doesn’t have to be amagnificent “pie-in-the-sky” vision. Simply,Identify your goal. Example: lose 5 pounds in the next 2 months, or, run a halfmarathon under 2 hours.Identify the purpose behind your goal (why you want this goal). Example: So thatI can have more energy with my family, or, to gain a sense of accomplishment.Lastly, decide if you think a ketogenic diet can help you.02
Take the time to understand the basics of the ketogenic diet. Knowledge is thepower that will help you prepare and execute effectively.Here’s the Knowledge Stage analogy: Say we are hungry and want to go out to eat.It wouldn’t make much sense to sprint to the nearest restaurant, right? Wouldn’twe be better served to take the few minutes to learn about what’s available, andthen make a plan? Yes, we would take the time to Yelp or ask a friend for someknowledge and use that information to decide where we want to go.03
Make a plan for what foods and meals you will eat, how you will test your ketonelevels, what snacks you will have around the house, and what supplements andexercise you will use.Back to the restaurant analogy, this is the stage where you make a plan how youare going to get from your house to the restaurant. Failing to prepare is preparingto fail. Pull up a spreadsheet, notepad, napkin, anything and make a plan. Themost important questions to ask yourself are,How are you going to test your ketone levels?What are you going to do for meal prep, if any?What snacks do you want to have on deck?What supplements are you going to take?What groceries do you need?04
Time to go for it. It is common to deal with some discomfort, or unfamiliaritywhile transitioning to ketosis. It’s difficult to change any kind of lifestyle habit,this does not mean you should give up.Like Nike says, it’s time to Just Do It! This stage is all about dealing with thecommon issues of transition to ketosis. Of course, there will be some minor painsand challenges, but this does not mean you should quit. Having the motivation,knowledge, and preparation in place is all going to pay off now.The Perfect Keto Product Page is the best place to purchase Perfect KetoExogenous Ketones and MCT Oil Powder to rock the execution stage.05
You’ve spent all the time and effort to go keto and now it’s time to test the results.This is the only way to know if what we are doing is working.The first question to ask yourself is: am I testing my ketone levels? Many otherKetonians make this mistake for a long time before realizing that it’s the best wayto reach new heights and performance.There’s an underlying reason we don’t want to test ourselves. We might not getthe answer we want. Pride and shame conspire to tell us we don’t need to checkour results. The key is to not take yourself so seriously and just go for it. The twopossible outcomes area. We are in ketosis. Great!b. We aren’t in ketosis. It’s great to know that! Now we can make adjustments.Think about, say, basketball practice. You wouldn’t shoot the ball towards thehoop but then walk away immediately, failing to wait and see if it actually goes in.Or you wouldn’t get in your car and drive somewhere new without checking theGPS to make sure you’re headed in the right direction. Right? Same deal here.#TestDon’tGuess06
We are always in a cycle of mistakes and corrections as we progress towards ourgoals on the ketogenic diet. Use your testing results to help guide you on thechanges and improvements that would make sense for you.Mistakes, refinements, pivots, corrections, whatever your want to call them These changes are the vehicle that takes us from stage to stage of the KetogenicHierarchy of Needs. The good news is they are also the vehicle to break throughplateaus and reach new performance levels. Changing habits is tough, no doubtabout it, but have fun with it and go for it!Are you not in ketosis? The correction may be to revisit a previous stage on theKetogenic Hierarchy.Do I need to lower my carb intake?Do I need to lower my protein intake?Do I need to start testing my ketone levels?Do I need to stop cheating so often?Am I on track to reach my goal?07
You are the director of your own movie.Are you thriving on a daily basis and rocking it from a nutritional standpoint? It’sbecause of you!Are you unhappy with a few things (or maybe several) and feel like you are justsurviving? It’s also because of your daily routine. This is the great news thoughbecause it means we may be the problem, but we are also the solution.A business that doesn’t take a regular inventory usually goes broke – and it’s nodifferent with us and the way we eat. Starting up on the ketogenic diet basicallymeans we have to check in on what we need to start, what we need to stop andwhat we need to continue to make progress! It may be in the,Motivation Stage – What do I want and why do I want it?Knowledge Stage – Do I understand the main ideas of what I’m trying to do?Preparation Stage – Am I set up for success here?Execution Stage – Am I doing my best?Testing Stage – Am I testing my results?Correction Stage – Based on my ketone levels and results – what can I improve?Check where you stand on the ketogenic hierarchy of needs image at the top ofthe post, then trust your instincts on what’s best for you to do next. Go for it andhave fun! Share your thoughts and let’s help each other out too!08
Most people will tell you a low-carb, high-fat ketogenic diet is a journey in its own right, filled with triumphs and challenges. Climbing the ketogenic diet hierarchy of needs is simple, but not always easy. If you are brand new to the ketogenic diet, you may
Ketogenic Diet Ratio Fat Ketogenic Carbohydrate & Protein Anti-Ketogenic Ketogenic diet ratios typically range from 3:1 4:1. Modified Atkins diet is usually a 1:1 ratio and Low Glycemic Index diet (LGIT) is 1:1. Ex: If the patient is on a 3:1 diet 3 grams of fat : ½ gram pro and ½ gram CHO
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Instead of following the Standard Ketogenic Diet, we propose a different type of Ketogenic Diet called the Daily Cyclical Ketogenic Diet (DCKD). In this diet, you are in ketosis for 20 hours per day and out of ketosis for 4 hours
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