Where Do I Start?

Do calories matter when doing the ketogenic diet plan?

First, here’s an example of what doesn’t work despite popular wisdom.

Take the basal metabolic rate (BMR), which is the number of calories your body needs simply to do its job – let’s say it’s 2,000 a day. All you have to do is eat 500 fewer calories per day and in 7 days you should lose one pound of fat since it’s 3,500 calories. Correct?

Only it doesn’t work this way! There are too many variables such as your age, your thyroid function, whether you have insulin resistance, exercise, stress, sleep quality and so on. Or you may be eating so much dietary fat that it burns instead of your body fat, especially if you’re in ketosis (fat-burning mode). The more times you’ve dieted, the more your metabolism can slow down. And the type of calories you consume will influence your hormones.

If you have body problems like an autoimmune condition or inflammation, these are more variables affecting weight loss.

Instead of starting by a number of calories, try this instead:

  • Eat a Healthy Keto® diet

  • At first, eat three meals a day but eliminate snacks

  • Then if you are satisfied after a meal, not hungry or stuffed, reduce to two meals a day

  • Gradually move to one meal a day (OMAD)

Many people meet their goals on OMAD, especially those over 40 or 50, but if you don’t, then go to one meal every other day. The key is to feel satisfied. If you can consistently feel satisfied after a meal, then that is the correct amount of calories for you to eat. You can enhance things by adding better sleep, more exercise and nutrients.

On keto, figure out how many calories are right for you in this way, and you’ll be set to go.

Why do I feel sleepy after eating so much salad?

First, you need to know that your gut bacteria live on the fiber in your salad. If you’re not used to eating salad and you eat too much, you overwhelm the friendly bacteria, which can result in you feeling tired.

Some people say that the potassium in the vegetables calms you, and this is true, but it doesn’t happen immediately after you consume salad. It takes time for your body to extract the potassium, and we’re talking about people who feel tired right after eating the salad. There could also be hidden sugars in the salad dressing that spike your insulin and make you feel tired, but it’s more likely that you’re simply eating too much salad and the bacteria can’t keep up.

To solve this problem, just reduce the amount of salad you eat. If you’re eating ten cups, lower it to seven. If you’re eating seven, reduce it to five. It’s unlikely that you’ll feel tired from just five cups of vegetables. We’re trying to get your microbes adapted to the incoming vegetables so they can release the enzymes to break down the fiber and go through the regular fermentation process.

Then, increase the amount of salad gradually over time. You won’t feel tired and your body will be able to extract the nutrients from the vegetables. You no longer need to feel tired after eating salad!

Last updated: Dec 18, 2023 15:57 PM