What Has Changed From My Paleo/Whole 30 to The Ketogenic Diet?
-No fruit other than berries (Blueberries, Blackberries, and Raspberries)
-Low carb veggies only. No starchy or moderate carb vegetables. No sweet potatoes, carrots, winter squash, etc.
-Added lots of high fat dairy. (Kerrygold butter, full fat cheese, high fat cream in my coffee)
So, how did weeks one and two go? Here is my report...
The first week, I found myself very hungry. This was not a problem though, because I had plenty of low carb, high fat foods to satiate my hunger. For meals, I would have a fatty meat with a non starchy vegetable. Snacks included nuts like Almonds or Macadamias with a high fat content. Coffee is either black or with a dash of high fat creamer.
Near the end of the first week, I definitely noticed a slight difference in my hunger and cravings. Instead of anticipating the next meal, I would not notice any hunger until it was time to eat. Before, I would often think about my hunger an hour or so before a meal, and often I would have a snack.
I should say now, that my first week was pretty easy ONLY because I was already on a fairly low carb paleo diet. If you are considering a ketogenic diet, many people experience carb withdrawals or the "keto flu" when they start this. I didn't, because I had already gone through that several months ago when I cut potatoes out of my diet on the Whole30.
I woke up on day one of my second week with a few very noticeable indicators of ketosis.
1) No Appetite- I am a big breakfast eater. I have been in the habit of eating on a schedule in the mornings and I pretty much eat the same thing every day. It's just a routine that I always do, not really thinking about my hunger. This particular morning, I didn't eat. I didn't want to and so I didn't.....very strange!
2) Bad Breath- I had to go buy some listerine spray because my "morning breath" would not go away. If you have read any of the literature on ketosis, you will recognise this as a sign of transitioning to ketosis.
3) High energy and mental clarity- Less tired in the morning, and much easier to focus at certain times of the day.
The easiest way to actually test yourself for Ketosis is by using Keto strips, which are small strips that test for ketones in the urine. That afternoon, I decided to go buy some of these strips and test myself. Day 8, and I actually tested very high for ketones! Needless to say that I was very excited.
Overall, week two went really smoothly. Some days I would be hungrier than others, but I always ate what I needed to be full within the guidelines.
Near the end of week two, my weight had already dropped 3 lbs, which is pretty good for where I am in my weight loss. Keep in mind that this is less than a week of actual Ketosis.
I will be back next week with another update. If you have any questions about this diet, please feel free to contact me or leave a comment below. Thanks!