steak is part of the ketogenic diet

Table of Contents

Intro to the Ketogenic Diet Guide

What is the Ketogenic Diet?

History of the Ketogenic Diet

Ketogenic Diet Guide 101 – The Basics

What is ketosis?

What are ketones?

How do I measure my ketones?

The three main ways to meaure and track your ketones on the ketogenic diet are by testing your blood, urine or breath. Each method tests for a different type of ketone so its recommended that you pick one method and consistently use that method to track your progress.

Blood testing for ketones is considered the most accurate and can be done with a basic blood ketone meter, ketone test strips and a needle lancet like diabetics use to check their blood sugar.

Urine ketone testing measures the amount of ketones the kidneys excrete. The urine ketone test strips give an estimated range of urine ketone concentration.

The measurement of respiratory ketones in exhaled breath is the final method to measure ketones while on the ketogenic diet.

What do I eat on the Ketogenic Diet?

What can’t I eat on the Ketogenic Diet?

Is the Ketogenic Diet unhealthy?

Why did my cholesterol go up on the Ketogenic Diet?

What is the “Keto Flu?”

The biggest complaint from people that tried the ketogenic diet but stopped after several days was because of what many describe as the “keto flu” which occurs as your body is trying to transition from using primarily glucose for energy to using ketones and fat as its primary energy source.

The symptoms of “Keto Flu” can include increased fatigue, headaches, poor sleep, sugar or carb cravings, mood swings that include increased irritability and gastrointestinal symptoms such as constipation or abdominal cramping.

What is the Glucose-Ketone Index?

The Glucose-Ketone Index is the ratio of your blood glucose and ketone levels and is considered a more accurate method of how your body is adapting to a low-carb or ketogenic diet versus just measuring blood ketone levels by themselves.

Can I exercise on the Ketogenic Diet?

Absolutely! Although at the adaptation phase of the ketogenic diet, you might notice less energy and your workouts may suffer, especially endurance workouts like running or cycling. It can take eight to twelve weeks for your body to fully adapt to a ketogenic or low-carb diet.

What research is there on the Ketogenic Diet?

Troubleshooting on the Ketogenic Diet

Conferences on Ketogenic Diet and Lifestyle

If you want to learn more about the ketogenic diet and the benefits of a low-carb diet, then look at our Low-Carb and Ketogenic Conferences page.