Why Transition Gradually?
Easing into a ketogenic diet over two weeks is the most effective strategy. This approach helps your body adapt smoothly, significantly minimizing the "keto flu," reducing digestive stress from new fats, and building sustainable habits without the shock of a sudden dietary overhaul.
Week 1: Reduce & Introduce
Goal: ~75-100g Net Carbs Daily
What to Reduce
Focus on halving your typical portions of starchy carbohydrates like bread and pasta. This is the first major step in lowering your overall carb intake.
What to Introduce
Begin incorporating these keto-friendly foods into your daily meals to start adapting your palate and digestion.
- 🥥Healthy Oils: Start cooking with Coconut & Avocado Oil.
- 🥦Low-Carb Veggies: Add a side of spinach, broccoli, cauliflower, or bell peppers to lunch and dinner.
- 🌰Nuts & Seeds: Snack on a small handful of walnuts, almonds, or chia seeds.
- 💧MCT Oil (Slowly!): Introduce just 1 teaspoon per day, mixed into coffee or a drink.
Week 2: Transition & Increase
Goal: Under 50g Net Carbs Daily
What to Eliminate
Now it's time to remove the remaining high-carb foods. Your main source of carbohydrates should now come from vegetables.
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Bread
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Pasta
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Grains
What to Increase
Replace the eliminated carbs by increasing your intake of healthy fats and vegetables to ensure you feel full and energized.
- 🥑Avocado: Make avocado a daily staple for its healthy fats and potassium.
- 🥬Larger Veggie Portions: Double the amount of low-carb vegetables with your meals.
- 💧MCT Oil (Optional): If tolerated well, you can increase to 2-3 teaspoons spread throughout the day.
The Result: Ready for Keto
After two weeks, your body is primed and ready for a full ketogenic diet. Your meals should now naturally align with the target ketogenic macronutrient ratio, setting you up for long-term success.