Overcoming Challenges in Starting and Maintaining a Ketogenic Diet for Obesity
Have you been considering a ketogenic diet for weight loss, improved health, or better athletic performance? The ketogenic diet, or KD, is a low-carbohydrate, high-fat diet that has gained popularity in recent years due to its potential benefits. But starting the KD can be challenging, especially during the transition period. In this blog post, we'll provide you with insights and tips from Dr. Eric Westman, a prominent researcher and clinician who has studied and prescribed ketogenic diets for over two decades.
One of the biggest challenges in initiating the KD is the transition period. Dr. Westman acknowledges that transitioning to the KD can be difficult and may result in side effects such as headaches, fatigue, and constipation. However, these symptoms are usually temporary and can be minimized or avoided with the right strategies. According to Dr. Westman, the key to success during the transition period is to increase salt and fluid intake, and to eat enough fat.
In his research and clinical practice, Dr. Westman has found that most people need to consume between 2,000 and 3,000 milligrams of sodium per day while on the KD. This is significantly higher than the typical daily sodium intake in the general population, which is around 1,500 milligrams. Dr. Westman advises his patients to consume more salt by adding it to their meals or drinking salty broth. He also recommends drinking plenty of fluids, such as water, tea, or bone broth, to stay hydrated and prevent constipation.
Another important factor in starting the KD is to eat enough fat. According to Dr. Westman, many people who are new to the KD may not be eating enough fat, which can lead to hunger, fatigue, and other symptoms. He suggests that at least 70% of your daily calories should come from healthy fats such as olive oil, coconut oil, avocados, nuts, and seeds. You can also increase your fat intake by adding heavy cream or butter to your coffee, or by snacking on cheese, bacon, or other high-fat foods.
As someone who values the role of fat in our diets, I also believe in moderation and balance. While fat is important for satiety and hormone balance, I don't think we need excessive amounts on our plates, especially if we're trying to lose weight. This is where the difference between therapeutic ketosis and nutritional ketosis comes in. While both can be beneficial, nutritional ketosis is more focused on weight loss and using fat as a lever to control hunger, while therapeutic ketosis is often used for medical conditions. To learn more about this topic, I delve into it further in my blog post here.
Here’s a picture of me on the left following a low carb high fat (LCHF) protocol vs. the image on the right low carb low fat (LCLF). Quite a difference right?
Dr. Westman also emphasizes the importance of planning and preparing your meals ahead of time. He suggests keeping healthy snacks such as nuts or cheese on hand, and cooking large batches of food that can be stored and reheated throughout the week. This can help you stay on track and avoid the temptation of unhealthy foods.
In addition to these tips, Dr. Westman also recommends monitoring your progress by measuring your ketone levels using a blood ketone meter. This can help you determine whether you are in ketosis, which is the metabolic state in which your body is burning fat for fuel instead of carbohydrates. Measuring your ketone levels can also help you adjust your diet and lifestyle to optimize your results.
In summary, starting a ketogenic diet can be challenging, but with the right strategies and support, it can be a safe and effective way to achieve your health and fitness goals. By increasing your salt and fluid intake, eating enough fat, planning and preparing your meals, and monitoring your progress, you can overcome the challenges of the transition period and enjoy the many benefits of the KD. So why not give it a try and see what the KD can do for you?