If you want to start the 21 Days Keto Diet Challenge, these are the rules to be followed:
1. Keep carbs under 10% of your daily nutrition intake. Low carb intake is the key to reach ketosis status, and all the rest is just details. Look at the label on the food you are considering. Pay attention to labels and nutrition information, and make sure your net carb intake is less than 10% per day.
2. Eat plenty of fat. Between 70-80% of your daily calories should come from fat. As you transition into ketosis, you are training your body to use fat as its main fuel source. Depriving your body of glucose which comes from carbs will get you there, but you will feel much better and transition will be easier if you eat plenty of fat while your body is learning. Fat bombs and Fat Boosters may help you to complete your fat intake per day.
3. Eat enough protein. Around 15% of your daily calories should come from protein. Don’t eat too much protein and not too little. If you eat too much the percentage of fats will be close to protein percentage which will reduce your daily energy. And if you eat too little proteins it will cannibalize your muscles which not our aim in keto Diet.
4. Follow the Basic Ketogenic Meal Template. Each meal should include a palm-sized portion of protein, a handful of non-starchy vegetables, and at least a couple of spoonful of fat.
5. Track your macros. Until you are familiar with how much fat, protein and carbs are in the foods you eat. It’s difficult to track the calories you are eating without measuring the macros in it. First figure out what your macros should be, then track them daily for three weeks. You can use an app like MyFitnessPal and enter the foods you eat each day.
6. Drink water. Ketosis is diuretic by nature, which means you are shedding water faster than when eating a high carb diet. You don’t want to add dehydration to the process of transitioning into being ketone adapted!
7. Supplements. This is extremely important! Add pink sea salt to your meals to make sure you get enough sodium. Use Magnesium vitamins to make sure you get enough magnesium. Eat potassium rich foods, such as avocados and dark leafy greens. (These also have magnesium, but it is not as easily absorbed.)
8. Don’t skip your electrolytes! Yes, it’s on here again. It’s that important. Make sure your supplements are high enough in the electrolytes you need.
9. Don’t cheat. There will be a time for experimenting with your macros and going on no-carb adventures later. During your first three weeks, don’t stray from your goal. Even “just a little” sugar (or fries or pasta or crackers or a soda pop…) will be enough to knock you out of ketosis. If you’ve made it through the keto flu, it could even be enough to put you back into the flu. Your body will adjust and eventually you won’t have to be as strict. For now, stay strong. You can do this!
10. No Scales. I know this is going to be hard, but stay off the scales during your first three weeks. Weigh yourself on the first day and on the last, but no more. Your only goal during the first three weeks is to get into ketosis. Stressing over weight fluctuations will only slow down the transition. And don’t forget to take before and after pictures to help you see your progress after the three weeks keto diet challenge.