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Keto Adapted? Getting to Ketosis IS Doable


Becoming keto adapted isn’t terribly easy, but it IS rather simple.  Basically, you simply have to FORCE your body to use fat for energy for an extended period of time, which means knocking out the carbs (AND keeping protein at relatively moderate levels in comparison to your fat intake).  There are numerous different ways to accomplish this, but, at the end of the day, you simply have to make sure your body is not able to utilize carbs for energy.  If you need it, here’s a short article on what keto adaptation is.

Long-Term and Intermittent Fasting

keto adapted

This is an option that is probably the most difficult to do for most people, but, can yield quick results.  Since the only way to really force your body to use fat for energy is to severely limit your carb intake, there can be no more clear cut way to do that than to simply cut out food altogether.

Let’s face it, no food means no carbs.  And, no carbs means no energy for your body, unless it converts to burning fat for energy.  So, there is, literally, no faster, simpler (not EASY, but SIMPLE) way to enter ketosis than to simply not eat.

More importantly, though, along with some other tips to help you become keto adapted as quickly as possible, I’m going to give you some tips to make fasting easier and more doable.

Interview With Dr. Jason Fung

The following video is a great interview with an expert in the fasting area, Dr. Jason Fung.  Although the language of “ketosis” or “keto adaptation” is not used much, anytime they are referring to the body burning fat for energy, this is really what they are referring to – your body converting fat stores to ketones for energy.

Note, in the interview, the discussion of the fact that fasting is SIMPLE, it’s FLEXIBLE, it’s HEALTHY, SAFE and it’s completely VOLUNTARY.  You can begin or end a fast at any time.  You can do a fast in numerous ways.  Find what works for you.  Dr. Fung has helped over 1,000 medically SICK patients lose weight and regain their health simply through long-term and/or periodic fasting.  He knows what he’s talking about.

Fasting for Ketosis and to Become Keto Adapted

If you’re going to use fasting in order to help shift your body into ketosis, and, more importantly, to become “keto adapted”, then you really need to get the carbs under control.  So, a water fast or a non-caloric drink fast (only unsweetened and non-caloric tea, coffee, water, etc.) is a great way to ensure that your body is getting no carbs.  Another option that Dr. Fung describes is a “fat fast” where you can ONLY eat fat.  This is really just a very extreme form of keto diet.  No carbs at all.

Note that if you do a long term fast (ie. more than a few days), then you may feel a little lethargic for the first few days, while your body gets adapted to burning fat for fuel, but, after that, the mental clarity, energy and satiety that Dr. Fung describes will become very prominent and quite noticeable.  Also, if you do regular fasting, you’ll find that this “lethargic” transition phase will become less and less noticeable until it really doesn’t happen at all.

You can even combat this lethargic transition stage with a useful keto supplement that I’ll discuss further along in this post.

Here’s the video interview with Dr. Fung below.  And, if you’re strapped for time, don’t forget you can use browser extensions or even just the YouTube video settings to increase the video playback speed.  At first, it can be tough to follow some videos when you get up above 1.5x the normal speed, but, if you do this regularly, your brain will adapt to it and won’t even much notice the increased speed.  You’ll have no trouble at all following the context of the video (of course, being in ketosis doesn’t hurt either, since the mental clarity is so much better :)).

Using “Intermittent Fasting” to Jump-Start Ketosis

Although the term “intermittent fasting” can have numerous meanings – in other words, not everyone interprets it in exactly the same way – it generally means that you’re doing short-duration fasts on an intermittent basis instead of one, long, continuous fast.

It’s important to note that it takes about 16 hours without CARBS (and also without a great deal of protein) for your body to begin to enter fat burning mode (ketosis).  So, any intermittent fast that is shorter than 16 hours is not really a fast, because your body will never truly enter ketosis.

For some people, that 16 hour time-frame might be just a bit less.  For others, it might be just a bit more, but 16 hours is the general rule of thumb.  After a “carb day”, I’ll typically go about 18 hours, just to be certain that I’ve been without carbs long enough to make the transition back into ketosis.

Typically, once you’re keto adapted, you don’t have to worry about this quite so much, but I still consolidate my eating time to leave myself with about 18 hours without food most days.

Eating DURING an Intermittent Fast

This might seem contradictory, but, if you were paying attention to the interview with Dr. Fung, you would realize that any FAT that you consume during an intermittent fast will NOT break the fast (at least in the sense of using the fast to enter ketosis).  Obviously, if you’re doing a fast for religious reasons or doing it to prove to yourself that you CAN go a certain length of time entirely without food, then, eating ANYTHING during the fast will, in essence, “break” the fast.

But, if you are strictly doing the fast in order to enter ketosis (and so that you can gain the BENEFITS of ketosis), then any fat that you eat during the fast will NOT break the fast.  And this can, literally, be the difference between being successful with intermittent fasting or not.

You Just Have to Get Keto Adapted

That’s the goal.  Once you’ve managed to achieve keto adaptation, then fasting becomes incredibly simple.  Often, you’ll end up doing short fasts without even thinking about it because you simply won’t be hungry.  Once your body is burning fat for fuel, if you are at all overweight, you will not really get hungry once you are keto adapted.  There’s just no need for dietary intake of calories.  You’re storing plenty of energy ON YOUR BODY, and you now have direct access to it via lowered insulin levels and ketosis.

So, please know that the difficulty of fasting is ONLY because your body currently wants to use carbs for energy – you’re not yet keto adapted.  Once you flip that switch to ketosis and keep it in the on position for a number of weeks or months, then fasting becomes no big deal.  You almost don’t even have to think about it.

Circling Back to Eating DURING a Fast

I mentioned that you can actually eat during an intermittent fast, as long as it’s not carbs and is primarily fat.  I want to come back to that.

If you have trouble getting to that 16+ hour mark without ANY carbs, instead of going completely without food for the full 16+ hours, consider having a meal on either end of that window which is just simply a no carb (and moderate to low protein) meal.  Whatever that might look like for you (eggs cooked in butter and topped with high quality cheese, bulletproof coffee or tea, boiled eggs with no carb mayo – basically, deviled eggs or egg salad, etc.).

When done this way, you could have dinner at 6pm, a no carb snack at 8pm, and then a LOW carb breakfast/early lunch at 10 or 11am.  In this way, you’ll still manage to achieve a full 16+ hours without ANY carbs.  Then, when you DO introduce carbs back in, make sure they are still only about 5% of the calories from any given meal or snack, and that the fat content is around 75 – 80%, whenever possible.

Alternatively, you could have a NO CARB dinner at 6pm, which means your last carb intake might have been at lunch around noon or possibly a low carb snack around 2-3pm.  Well, in that case, if you had a NO CARB dinner, then you could cycle back to a low carb breakfast somewhere between 4am and 7 am.  I think you get the idea.  In effect, the actual “fast” is then only from lunch or snack-time until bed, and then you get to eat the next morning.  So, it’s really only an 8 – 10 hour fast.

I promise you, if you do this, doing a 16 hour “fast” isn’t all that terribly difficult.  You’re sleeping for 6 – 8 hours of it anyway.  So, it’s really not that bad, and, doing the intermittent fasting is DEFINITELY a sure-fire way to jump start the road to ketosis.  And, becoming keto adapted is just a matter of maintaining full ketosis for 3 to 6 weeks, turning your body into a WILLING participant in the ketogenic process again.

Use this to your advantage.  I promise you, it will work.

Using Long-Term Fasting to Jump Start Ketosis

As with intermittent fasting, long-term fasting can also be a significant help to kick starting your body’s ketosis engine and, ultimately, leading you to becoming keto adapted.  Long-term fasting is really any fast that is LONGER than about 16 hours.  The longer you can go without food, the more effective the fast will be in helping your body clear out toxins AND move into ketosis with absolute certainty.

It’s important to note that, if you are insulin resistant, it can take a bit longer for your body to actually enter ketosis after having eaten any carbs.  This is because the insulin levels in your blood are typically MUCH higher than someone who is not insulin resistant.  So, a simple 16 hour intermittent fast may not be enough for all of the insulin to clear out, paving the way for the body to release body fat for conversion to ketons (energy).

Insulin is a fat STORAGE hormone, so, as long as it is circulating in the blood at high enough levels, it is signaling the body NOT to draw energy from your fat stores.  You have to go without carbs long enough for those insulin levels to drop, and, depending upon how insulin resistant you are and how high your insulin levels are, that process can take considerably longer for you.

Eating Fat During Your Long-Term Fast

Similarly to intermittent fasting, if your primary goal from your long-term fast is simply to achieve and maintain ketosis, then any FAT that you eat during this fast will have no negative effect on that process.  Thus, you can feel free to eat all the fat you like.  Just remember, you can have NO carbs.  Not even a hint of carbs.

Moreover, protein should really be kept to an absolute minimum, since your body CAN convert it into glucose, just as if it were carbs.  So, ideally, you would really want JUST fat, which is why bulletproof coffee or tea is a perfect option.

Remember, the longer your long-term fast is, the more likely your body enters and stays in ketosis.  The longer you stay in ketosis, the more chance your body becomes fully keto adapted.

And, bear in mind that, once you get through your first 3 – 5 days of a long-term fast, your body will stop craving food.  So, you really only have to maintain significant will-power for 3-5 days.  But, during that period, you WILL be hungry and you WILL feel sapped for energy.  But, there are some things you can do about the energy issue.

So, How to Combat This Fasting Lethargy?

Part of the reason for the “lethargy” that is experienced at the beginning of a longer fast is that your body is still looking for glucose to produce energy, but you’re not giving it any.  Thus, you are not giving your body what it thinks it needs in order to supply the energy for daily activities.

BTW – on a side note, your brain actually utilizes about 25% of your daily energy expenditure.  So, if your body can’t produce energy, your brain can’t GET energy, which leads to cloudy thinking.

The solution to this, of course, is to give your body the energy that it needs.  Understand that, at ANY time, your body can USE ketones for energy.  Even if you are not actually in ketosis, your body is fully capable of USING ketones for energy.  The problem in the early stages of trying to enter ketosis (either through a complete fast or through severe carb restriction) is that your body can’t PRODUCE ketones efficiently.

It can’t efficiently convert fat stores to ketones.  If you’re like most people, your body has nearly “forgotten” how to do it.  It won’t be very efficient at it.  AND, because you still probably have a bit of insulin circulating, you still are transmitting a “signal” to your body that it should not draw energy from your fat stores.  So, welcome to low energy central.

The solution is, give your body the ketones it needs, but can’t currently produce very efficiently from fat stores.

Enter Medium Chain Triglycerides

MCT oil is a unique fat in that it requires no digestion in order for your body to convert it into ketones for energy.  I’m not going to re-invent the wheel here and give a lecture on what MCT oil is and how it works.  Click here for a terrific article that does that very well.  Instead, I want to focus on how to USE it to address your “keto/fasting flu” symptoms – namely, low energy.

Ingesting small amounts of MCT oil provides your body with an immediate boost of energy through the ketones it is quickly converted to.  Even though your body can’t efficiently convert BODY FAT to ketones at the moment, it CAN very efficiently convert MCT oil to ketones, which will be instant energy for your brain and the rest of your body.

Just go easy with MCT oil if you’ve never used it before.  Anything over a teaspoon in the very beginning can have disastrous consequences to the back of your pants, if you know what I mean.  This is strong stuff.

Ways to Address MCT Digestive Distress

One way to assist with easing this potential for liquid stools when using MCT oil is to purchase it in a powder.  This seems to mitigate the digestive issues quite effectively, although you still want to go somewhat easy on it.

Another option would be to “make your own” MCT powder.  The truth is, you’re not really going to make MCT powder, but, you ARE going to accomplish the same thing that MCT powder does.  It allows for the MCT oil to be emulsified with water or other liquids creating a combination oil/water/fiber mix that delivers your MCT “fix” over time and not all at once.

So, purchasing some Acacia powder or psyllium husk powder and blending that with MCT oil and water can accomplish the same goal as buying MCT powder.  For instance, make bulletproof coffee with your pre-brewed coffee, MCT oil and acacia powder.  Blend them really well and it will be a bit like you added cream to your coffee because of how it emulsifies.

Lastly, you can purchase MCT oil supplement capsules, if you don’t like to “drink” MCT oil.  Just remember that these too can affect your stools, so you still need to go easy.

Ketone Supplements Could Also Help

Utilizing exogenous ketone supplements can also help with this, without the need to, basically, drink MCT oil.  These supplements achieve the same goal as the MCT oil.  They provide the body with an immediate dose of ketone bodies that it can use for fuel.  There are many types on the market, and I’m not going to take the time to try and provide a full overview of them here.  Just know that they are another option in terms of supplying your body with some of the ketones it needs for energy.

A word of caution here, though, with regards to both MCT oil and ketone supplements.  If you are “feeding” your body ketones in their purest form, your body has little need to produce it’s own ketones from body fat stores.  So, although it can be useful to use these for a little pick me up during your initial transition phase, understand that it is also possible that doing so may EXTEND this transition phase since any ketones your body is getting directly through ingestion will result in decreased necessity to convert body fat into ketones.

So, this “solution” is really one of degree and perspective.  Consider whether you can manage to deal with your keto/fasting flu symptoms (which often include more than just lack of energy) without supplementation for a few days, in order to reach true ketosis and keto adaptation sooner or whether it’s too much of a struggle and you’d prefer to have fewer and/or less intense negative symptoms, but possibly for a longer duration.  It’s up to you.

Dehydration is an Important Issue

On keto, you will tend to urinate more often.  Ultimately, you WILL become dehydrated if you’re not paying attention and making sure you’re drinking plenty of water.  The caffeine in coffee and tea can have a dehydrating effect, so just know that, if you’re drinking either of these instead of just water, you won’t be getting AS MUCH of a hydrating effect from those drinks.  I don’t believe that they will cause NEGATIVE hydration (in other words, actually INCREASING dehydration).  I just don’t believe they will offer as much hydration as simple water would.

So, pay attention to this issue.  Make sure you’re getting plenty of water.  Since, often, we drink when we eat, if you’re in ketosis and not feeling all that hungry much of the day, that means you may not be eating nearly as often as you did before.  That means, you also are not likely drinking as much.  As a result, you should make a point of drinking, just to drink, multiple times per day.  Not a bad idea to just have a couple of large glasses of water EVERY MORNING soon after you get up, just to rehydrate yourself at the beginning of your day.

Electrolyte Imbalances Wreak Havoc

Moving to a keto diet means it becomes necessary to keep tabs on your electrolytes.  Because you tend to urinate more on a keto diet, you not only lose water, you lose sodium, potassium, calcium and magnesium as well.  That means you need to be salting your foods, eating salted peanuts and keto snacks.  Really, you should be adding salt (hopefully, sea salt) to everything you can, although not to the point that it doesn’t taste good.  Just don’t be afraid of salt.  It’s not the boogie man.  You need it, and you’ll need more of it in your diet on keto.

Potassium can be a tough one sometimes, especially for people that used to eat alot of bananas (and many of us did because we used them for bulk and sweetness in our smoothies and protein shakes).  Seek out high potassium foods.  If you like avocados, eat loads of them.  Not only do they offer tons of healthy fat and quality protein, they are also a good source of potassium.

Magnesium is also a critical piece.  Being low on magnesium can result in all sorts of negative health effects.  One that is generally noticed first and is most obvious is that you’ll get constipated.  So, getting a magnesium supplement of some kind is a good plan.  Magnesium citrate would be my goto choice.  I actually really like the Natural Vitality brand.  They even have a Magnesium/Calcium blend, which is good, since calcium is the next thing I want to discuss, and I’ll get to it in just a moment.

A good way to know if you’re magnesium deficient (and you VERY likely are – chances are you were BEFORE starting keto, as most people are) is to simply take a magnesium supplement and see if it gives you loose stools.  If it does not, you haven’t yet supplemented with more than your body needs.  Supplement again.  See what happens over the next 24 hours.  Keep going until you finally have a day when you get loose stools.  At that point, back off just a bit and you’ve probably found a good daily dosage of magnesium.

BTW – that’s an Amazon affiliate link above.  If that bothers you, just go directly to Amazon and search for “Natural Vitality Magnesium Calcium”.  It should come up.

Calcium and magnesium go hand in hand.  You really need to keep a good balance.  Unfortunately, on a keto diet, Calcium CAN be tough, especially if you used to get most of your calcium previously from milk or sugary yogurt.  Now, you’d need alot of sour cream, cream cheese and cheese for that influx of calcium.  Of course, if you eat alot of these, you may not need to supplement with calcium, but, if not, it’s probably a good idea.

Just don’t ignore these.  If you’re doing keto and you’re pretty sure you’re maintaining ketosis and are possibly even keto adapted, but you’re not seeing the positive health results you expected (or, worse yet, you’re seeing negative health results), chances are, you’re dehydrated, electrolyte deficient or both.

Rigidity Followed by Flexibility

There’s a time for almost anything, and there’s often a time to put that same thing down and let it go.  When it comes to living a keto lifestyle, the beginning of that process must be fairly rigid, if you’re ever to actually reach ketosis, and especially if you want to become keto adapted.  In the beginning, you have to be fairly dogmatic about keeping your carb count WAY down and your fat macros WAY up.  Most of us will never reach ketosis otherwise.

And then, once we have clearly achieved ketosis, we need to continue to be vigilant in maintaining good keto macros and not taking “cheat days”.  We can’t really take a break from calculating how much fat, protein and carbs we are ingesting.  We can’t just ignore meal prep and assume that we’ll have keto friendly food options when we need them.  We really have to be quite dogmatic for the first couple months until we are certain we’ve become fully keto adapted.

But, following that, there can be more flexibility.  In fact, I would argue that, once you’ve reached keto adaptation, there SHOULD be some flexibility in your diet and lifestyle.  As Dr. Fung said in his interview with Dr. Mercola, you don’t always want to be THAT guy or THAT lady who’s always the downer and won’t eat a piece of cake or pie, won’t go get a burger with friends, etc.

Besides, even if you’re not having a full on craving for some old food you used to enjoy, there’s still something about indulging a bit with friends and being “like” the group.  It’s not fun to ALWAYS be different.  Sometimes it’s nice to just blend in a bit and be part of the group.

Remember that, once you’ve become keto adapted, you DO have the option of being a little bit flexible.  Incorporate some carbs on occasion.  Go to a birthday party and ACTUALLY eat a little cake and ice cream.  You don’t have to gorge yourself, but you can indulge a little.  Then, once “the party’s over”, maybe do a one day fast to jump start your way back into ketosis.

Once you’ve reached keto adaptation, it really doesn’t take long to jump back into ketosis.  If you get serious, right away, often you can be back in ketosis within a day or two.  So, I encourage you, if you’re already keto adapted, feel comfortable taking a little break one day each week or every two weeks and indulge in a few foods you’ve been missing.

Sometimes, the biggest benefit of this is realizing you don’t actually even care for it anymore.  But, sometimes you still do, and that’s OK.  Those items you still enjoy can now be your “carrot” for times when you’re feeling like you’re having to give up too much to do keto.

Food Prep and Simple Snacks

This is really pretty crucial.  Alot of people fail to stick to a keto diet long enough to actually become keto adapted, and, as a result, they never truly experience the full health benefits that this offers.  One of the big reasons for this is that they fall into and out of ketosis regularly, because they are not well-prepared with easy, simple and quick keto meals and snacks to help get them through their day without cheating and eating excess carbs.

Also, if you don’t have food prepared ahead of time that you KNOW offers the correct macros to remain in ketosis, often you can end up throwing something together quickly that you THINK is probably close on the macros, but you don’t really know for sure because you didn’t have time to actually measure anything out or do any calculations.  That can be a HUGE problem.

So, you really need to be sure that you have simple and truly keto friendly snacks on hand and easy to access.  Go to foods that you can throw together at a moment’s notice that you already know the macros for are also helpful.  Over time, as you do more meal prep, you’ll find the things you like that are easy to throw together quickly, and you’ll know exactly what amounts get you the right macros.

Once you make it to that point, keto becomes increasingly easier.  Also, once you’re keto, since your hunger and cravings pretty much go away, if you’re ever in a situation where it’s “time to eat”, but you don’t really have anything available that you KNOW is keto friendly, you can just simply choose NOT to eat at all, and it really won’t be that big of a deal.

Here are some ideas for you, though, that should help.  Either pre-pared meals that you can buy or things that you can quickly throw together to keep you in ketosis.

Keto Friendly Coffee Anywhere

Of course, if you don’t sweeten OR cream your coffee, you can pretty much get coffee anywhere that will be keto friendly (since it will be no carb), although I would encourage you to maybe get used to “creaming” your coffee for the extra fat.  Just make sure that whatever creamer you’re using is very low or no carb creamer.

Also, if you DO need to sweeten your coffee to make it palatable, you CAN use artificial sweeteners if need be, but I wouldn’t recommend doing it often.  Not only is there still not any certainty on whether these additives are really safe, they MAY kick you out of ketosis even though they are zero calorie/zero carb sweeteners.  Something to pay attention to, anyway.

Another option would be to pre-mix MCT powder with a keto friendly sweetener such as powdered Stevia, Monk Fruit, Erythritol or some combination of them to create your own pre-sweetened dry coffee creamer.  Find something convenient to keep it in and have it on you or readily available at all times.  Then, anytime you have access to coffee (or blend in some instant coffee, and all you need is access to hot water), you can indulge without having to resort to poor quality (and possibly carb loaded) creamer or artificial sweeteners.

Keto Chow Meal Replacement Drink

This is a relatively new product to the market, which you can purchase (although it’s fairly expensive) that is a powdered mix for making a drinkable, full nutritional meal replacement for those times when you don’t have much time.  Note that Keto Chow, if you purchase it from the company, DOES contain artificial sweetener, which I’m not a huge fan of, but, the verdict is still, technically, out on just how bad these are or whether they actually WILL kick you out of ketosis.  So, make up your own mind on this one.

That being said, the product is very well reviewed.  It offers really good keto macros and is very easy to integrate into your keto program.  Moreover, if you really don’t like the artificial sweetener (or, if you’d prefer to use whey concentrate vs whey isolate as your protein source), you can actually use the “open source recipe” that is posted online to purchase the ingredients and mix this up yourself.  Here’s a video showing the various ways you could use/blend Keto Chow:

Fat Snax Cookies

These should be used sparingly, since they do use sugar alcohols as their sweetener, but they are a terrific option for a “once in awhile” snack to fill a void in your eating calendar that can’t easily be filled with something more complicated.  They’ve got good macros.  They taste great.  Very well reviewed.  Just grab and go.

Now, as with the Keto Chow, they are not cheap, which is another reason you wouldn’t want to be eating a pack of these every day.  But, if you were to have one of these a couple times each week during a time when you know you’re going to have a hard time staying keto, they are an excellent option.

You can get Fat Snax on Amazon through my affiliate link here, go directly to Amazon and simply search for “fat snax” or you can purchase them on the company website.

Goto Keto Meal “Fixers”

It’s good to have some “goto” foods that you know, in and of themselves, without mixing with extra cheese or something, already have perfect macros for keto.  In other words, foods with extremely high fat content and very low or no carb content.  These foods not only offer the option of eating them by themselves as a quick keto snack, many of them have high enough fat and low enough carbs that they, effectively, can be used as “fixers” – ingredients you can add to other foods that aren’t QUITE keto to make a perfectly keto meal very quickly.

A great example is mayonnaise.  Now, first let me be clear, I’m not talking about Miracle Whip which has way too much sugar and is not at all natural.  I’m talking about more basic, oil, eggs and seasonings kind of mayo.  You can find these “on the shelf” at the store, although often they use very low quality oils.  Try to find a mayo that is extremely low carb or possibly no carb – or, make your own – it’s actually quite easy.

So, now that you have your super low/no carb mayo, think about how many things you can add that to in order to quickly skyrocket the fat, instantly putting your keto macros where they need to be.  For instance, eggs are a pretty awesome “keto” food, but, by themselves, they are actually just a bit high on the protein side.  Although they have no carbs, and have a decent amount of very high quality fat, they are still only 65 – 70% fat and 30 – 35% protein.  Ideally, we’d want to bump the fat percentage up by about 10 to 15 points.

Well, as it turns out, with a bit of mayo, you bump it up even further and have a really great tasting egg salad.  A decent quality mayo will be about 95-99% fat and virtually zero carbs.  A tablespoon of mayo should be about 14g, at least 13 of which will be fat, no more than a gram of protein and a trace of carbs.  Add that to a single egg, which has about 5g of fat, 6 grams of protein and less than 1 gram of carbs.

Tallying things up, we’ve got 18-19 grams of fat, 6 to 7 grams of protein, under a gram of carbs.  So, 18.5g fat x 9kcal + 6.5g protein x 4kcal + 1g carbs x 4kcal = 196.5kcal.  That means that the keto macros (percentage of calories for each macro) look like this: Fat – 18.5 x 9 / 196.5 = 85%, Protein – 6.5 x 4 / 196.5 = 13%, Carbs – 1 x 4 / 196.5 = 2%.  You can’t beat those macros and you can easily eat egg salad with nothing else.  It’s really quite good.

But, if you need a bit of crunch, drop in just a bit extra mayo (maybe 1.5 Tbsp) and you bump your fat percentage up to nearly 90%, protein drops to about 10%, and carbs end up at about 1%.  Then, for a little crunch, use about a 1/2 ounce of pork rinds like chips and scoop your egg salad.

Pork rinds are light, crunchy and salty and zero carbs.  Their protein and fat ratios aren’t right to be considered keto by themselves, but, used with your extra creamy egg salad, you get a delicious snack/meal and you still end up with pretty much perfect keto macros and less than 500 calories total.

Egg salad is SUPER quick and easy, especially if you’ve got an egg slicer.  I can, literally, whip some up in a single minute or two, counting the peeling of my boiled eggs (I boil up about a dozen and a half at a time in an InstaPot and they peel SUPER EASY every single time – ninja keto hack :)).

I actually eat egg salad with pork rinds about once per day (2 eggs, 3 Tbsp homemade mayo, 1/2 to 1 ounce of pork rinds) as my “practically zero carbs” BREAKfast to end my daily intermittent fast (I pretty much keep my eating between about noon and 6pm each day.  If I’m really trying to cut weight, I might even eat only two meals (both of them egg salad and pork rinds) – bringing me to about 1,000 calories for the day – plus maybe an extra few hundred as I snack on a few handfuls of nuts each day.

Check out our other blog post for a bunch of foods with perfect keto macros.

Prep and Cook Larger Quantities – Then Freeze

The last thing that’s important to point out is that, it’s ALOT easier to make up a larger quantity of a keto meal or snack and then freeze or refrigerate it for future use.  Don’t make up single meals.  Make up enough to last a week or so.  Find a few hours one evening per week to cook up a bunch of ground beef, grilled/baked/broiled chicken, tons of bacon, a dozen or two boiled eggs, some keto friendly “bread”, a few “treats”, some keto granola, noatmeal or cocoa “rice crispies” and then use all of that pre-prepared food for the following week, filling in the gaps here and there with a fat snax cookie or a keto chow meal replacement.

It’s not NEARLY as difficult, if you take the time to prepare a bunch of food ahead of time, rather than making it up each time you want to eat – especially if you cook for the family and you’re the only one doing keto.  Then, every meal becomes a prep/cook session for TWO meals, which can be exhausting.  Don’t do that.  Save yourself the aggravation and consolidate a good block of at least a few hours and prepare your meals and snacks in advance.  It can, literally, be the difference between success an failure.

Here’s a good video showing some keto meal prep tips:

Keto Adaptation IS Doable

Honestly, if you implement even just a few of the suggestions above, the chances of you reaching keto adaptation and being able to maintain your keto lifestyle will be exponentially improved.  It’s not a terribly complicated process.  It IS difficult, but, don’t make your life more difficult than it needs to be.  Do everything you can to ease the process and make the process as enjoyable as possible.