Keto-adaptation is a metabolic process where you train your body to easily burn fat as fuel.
Most people keto-adapt in 2-3 months.
Eat a very low carbohydrate diet everyday for 8-12 weeks. I recommend you stick to above ground vegetables, organic animal products, and healthful organic oils such as coconut oil, olive oil and avocados.
Yes, many of my clients have successfully adapted without the need for animal products. Dairy, eggs, and meat are convenient foods to eat on a ketogenic diet, but are not necessary. Vegans and vegetarians will replace animal products with seeds and nuts.
No. The problem with breath and urine analysis for ketones is that they do not detect beta-hydroxy-butyrate (BHB). That is okay for the first few weeks as there is not much BHB initially. But because BHB is the only ketone to cross the blood-brain-barrier, once you get adapted, you will be mainly producing BHB. If you use the breath test, it will look like you no longer make enough ketones.
Try your toes!
No, after you adapt you will eat a healthful diet for you. You may continue to eat a low-carb diet, just not as low. Alternately you may transition to a low-fat diet, rich in complex carbohydrates.
You will fast for 24-42 hours one day a week to force your body to make and burn ketones.
No, you should have high energy, great mental focus, and not even feel hungry. That is because your body still has fuel from body fat. Fasting once you have keto-adapted is a completely different experience.
You will not need to snack after just a few days of eating a high-fat ketogenic diet. Fat slows down digestion time, so you won’t feel hungry as soon as you used to. Once you start to make and burn ketones, you will have plenty of fuel between meals.
One scoop of calcium-magnesium-citrate provides 500mg calcium and 400mg magnesium. This may be all you need, but you can double the dose to two scoops based on symptoms. Start with one scoop and if you have leg cramps, headaches, or constipation increase your dose. The maximum recommended dose of calcium is 1200mg per day, so take no more than two scoops. If symptoms persist you may need a higher dose of magnesium. Get a magnesium only supplement and take up to 1000mg total from the mag-citrate and the cal-mag-citrate combined.
If you eat 6-8 cups of greens per day, you don’t need a green powder. The phytonutrients in the greens are important for detoxification and alkalizing your urine. The powder can be taken with a meal or in a protein drink. Add it to a meal where you are not eating fresh greens.
MCT stands for medium chain triglycerides, which are great building blocks for ketones. The more MCTs you eat, the easier it is to make ketones. Coconut oil is a great oil rich in MCTs and may be enough to assist induction of ketosis if you can eat enough of it. MCT oil is a supplement of concentrated MCTs from coconut oil and can be used to prime your ketone making enzymes. Only buy this product if you are struggling with phase one of keto-adaptation, and always buy it in a glass container.