CRUSH PLATEAUS AND CRAVINGS WITH A FAT-FUELED DIET
Q: I’m considering the ketogenic diet, but I’m worried I’ll feel tired and have a ton of cravings. Is there a right way to do it? – Scott Shipanik, via Facebook
A: To start any ketogenic diet, you need to cut carbohydrates. By how much? Recent research defines a ketogenic diet as one with less than 50 grams of carbs per day. This brings your body into nutritional ketosis, in which it primarily uses ketones, or fatty acids, for energy. According to Jeff S. Volek, Ph.D., R.D., this occurs when you’re producing 0.5 to 3.0 mmol/L of ketones. Urine strips and handheld breath analyzers can be used to measure ketone levels, but if you’re keto-adapted, you’ll know.