Kourtney Kardashian Details Her ‘Really Positive Experience’ with the Keto Diet

Though it’s not for everyone, Kourtney Kardashian is singing the praises of the ketogenic diet.

Because the high-fat, moderate-protein, and low-carb diet known as “keto” has been gaining popularity among the masses as a weight loss plan, the Keeping Up With the Kardashians star—who recently revealed she weighs 98 lbs.—decided to share her firsthand experience in a new post on her app.

Kardashian was first introduced to the plan in 2017 after her doctor found high levels of mercury and lead in her system, and she writes now that she plans to reintroduce herself to the lifestyle later this year “since it was a really positive experience for me.”

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According to Health‘s registered dietitian Cynthia Sass—who created a full outline of the pros and cons of the diet for anyone who is considering it—the goal is to achieve ketosis, or “a state in which the body is using fat as its primary fuel, rather than carbs.” To do so, about 75% to 90% of daily calories will come from fat, 6% to 20% come from protein, and 2% to 5% come from carbohydrates.

“After three to four days on a ketogenic diet, back-up stores of carbohydrates, called glycogen, become depleted and ketosis kicks in, triggering some weight loss and the appearance of a leaner physique,” Sass continues.

For Kardashian, that meant cutting out most carbs including grains, beans and legumes, and substituting in fresh vegetables and lean proteins.

“I would make broccoli rice or cauliflower rice to at least feel like I was eating some carbs,” she writes. “Then I would add protein, so I often ate grilled chicken and fish over broccoli rice, cauliflower rice or spaghetti squash. I mixed in roasted vegetables, fresh salads with homemade dressing, and smoothies made with avocados and bananas.”

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The reality star also experimented with intermittent fasting and started incorporating apple cider vinegar and collagen protein powder into her daily routine to fend off hunger. She consulted her doctor (which she strongly recommends doing if you are considering the plan) and began testing her blood sugar and ketone levels with at-home kits to figure out what worked for her body.

Kardashian reported feeling some headaches and low energy after first starting the diet. “I pushed through this phase, which took a good week or two. I also did a ‘treat yourself’ day once a week, which really helped get me get through the few months that I did this diet,” she says.

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If not done properly, the ketogenic diet can have harmful effects on the body, Sass warns, so she too stresses the importance of consulting a physician.

“If you attempt it on your own, I suggest modifying the diet to allow more carbs—especially the ones you know you can’t live without,” says Sass. “In my experience, moderation is generally the key to shedding pounds for good, optimizing health, and living a balanced, enjoyable life.”

YES, THE “KETO FLU” IS REAL WHEN STARTING THE KETOGENIC DIET—HERE’S HOW TO SURVIVE IT LIKE A PRO

The benefits of the buzzy ketogenic diet sound like a total wellness dream—like something you’d conjure up while doing a crystal meditation with your manifestation coach.  This low-carb/high-fat way of eating has been shown to reduce inflammation in the body, help with anxiety,  jump-start weight loss, and more.

Yet despite all these perks, there’s one little catch that may shuttle you back to reality, fast. See, eating keto causes your body to switch from burning sugar and carbs to burning fats, a phenomenon known as ketosis. While this is the mechanism by which you actually experience all the diet’s benefits, your body needs time to get used to its new source of fuel. And the adjustment process can often be a challenge, both mentally and physically.

In fact, during the first few days of keto you may feel you’ve succumbed to the so-called “keto flu,” an apt nickname considering how run down, foggy, and sluggish you may feel. Think about it: You’ve likely spent the past 20-30 years of your life eating a carb- and sugar-heavy diet—like most other Americans—so it’s inevitable that your body will throw a tantrum and resist the changes. But there are ways to get to the other side quickly, no shamanic magic required.

Here’s how to get past the keto flu when starting the ketogenic diet—and what to do if your symptoms last longer than a few days.

Keto flu tip: Drink bone broth
How to beat the “keto flu”

Jen Fisch, founder of Keto in the City and author of The Easy 5-Ingredient Ketogenic Diet Cookbook, says you can combat those dreaded symptoms by managing your electrolytes, drinking lots of water, and giving your body extra rest.

“Load up on potassium- and magnesium-rich foods, add a little extra salt, and sip bone broth,” says Fisch. And if you like a tough workout, she advises taking it easy during the first week of keto.

But giving your body the time to adjust is worth it since your undesirable symptoms will probably pass quickly. “The good news is [the keto flu] should only last a few days,” Fisch says. There’s no set amount of time that you can expect to experience the flu—it totally varies from person to person.

So when will things finally click?

Once you’ve gotten past the “flu” stage, your body will continue to adjust before it reaches full ketosis, Fisch explains. Reaching the ketosis state can take a couple of weeks, or even less for some.

“Once that happens, you’ll feel full of energy and have mental clarity, which signifies that your body is now burning its own fat (ketones) instead of sugar,” she says. That’s because your blood sugar remains steady in ketosis, doing away with insulin spikes and crashes. “You’ll start sleeping like a baby at night because your glucose levels are stable,” she adds.

And then there’s the fact that fats are seriously filling. “By continuing to eat about 70 per cent of your diet in healthy fats, you’ll feel less hungry,” says Fisch. (This is a major reason why people drop weight on keto.)

To maintain this state, Fisch says you should strive to eat 70 per cent fat, 25 per cent protein, and 5 per cent carbohydrates each day.

The keto diet affects everyone differently
Photo: Stocksy/Michela Ravasio

Remember to be flexible

And what if you’ve been eating keto for weeks and you’re still feeling sluggish and foggy? As with most things related to the human body, there’s no one-size-fits-all solution when it comes to keto, either.  Keep in mind that everyone’s body is different and the diet can be adapted in ways that are best for you, says Fisch.

“Some people on keto avoid dairy, some don’t. Some people eat sweeteners, some don’t. Some people eat convenient, more processed foods and some don’t,” says Fisch. “No two people are the same, so embrace the process of getting to know your body and tweaking as you figure out what makes you feel the best and helps you reach your health goals.” After all, you want your relationship with food to be a balanced one—and that requires a little trial and error. (And, in this case, lots of avocados.)

Originally published February 1, 2018; updated May 30, 2018.

Still curious about that keto life? Read our beginner’s guide, and get the lowdown on what some are calling the ultimate keto diet hack. 

Do’s and Don’ts To Remember When You Are In Keto Diet

If you are on the keto diet, you know a lot of planning is important. Before you get used to the diet, you should have everything in writing. For instance, when you have the list of foods to eat, you can play safe. Similarly, you should have a list of foods not to eat. It will also help you to keep away from foods that can hinder you. When I started the ketosis diet (usually referred to as keto), I did the same as I dislike commotion. I wanted to help people like me in the process of marching forward in Keto. So, I share the do’s and don’ts list that I followed myself. Also, the beguiling thing here is that I was successful in my endeavour with keto. In addition, I am continuing the diet to stay healthy.

Some things to do when in keto:

If you wish to try different ketogenic recipes, it is really good. But, you should do one thing for sure when you are in keto. Yes, you should eat for three times a day. Many people have altercations about this rule. But, it will surely help as it helps many people as well including me. For instance, never skip your breakfast and have a fatty tea after the breakfast time. Ensure that your breakfast has a high-fat food with a little protein. Also, make sure that it has a nice lot of vegetables. If you wish to achieve sanctity in whatever you do, use your muscles in the morning. You should do something to move your muscles. Just sitting as soon as you wake up is not going to help. It is not essential that you should do strenuous exercises. Just some simple moves will help.

You should develop your fascination for fatty foods when you are in keto. Make sure that you use at least 3-4 tablespoons of fat at every meal. But, you should not go overboard. Also, do eat vegetables after every meal. They will keep you energetic. Also, whenever you feel full, do not consume anything. Also, make sure that whenever you eat something you should practice gratitude. When you use fats, do mix up things. When you consume one form of fat a day, use another form the next day. It will keep you away from boredom. It is not essential that you should eat butter every time. You can use avocado oil and goose fat once as well.

Do remember your purpose of taking keto. It will keep you motivated. It can be anything like improving your energy levels. Even, it can be for getting rid of acne or for weight loss. Irrespective of the purpose, keep reminding the same. It will help you mitigate the risk of losing in your journey.

What not to do?

Not just things to do, knowing things not to do is equally important. Yes, only this knowledge will prevent you from doing unhealthy things. So, here, I have listed the don’ts that I wish to share with you:

  • Do not obsess over your macros. All you have to do is just do what you can. Also, closely listen to your body in this process.
  • Do not worry if you slip up. Humans tend to make mistakes, but try to get back on track. Also, do it as early as possible.
  • Do not snack from the plate of your kids. Remember, you have a better goal.
  • Unless you are especially testing for something, do not test your blood ketone level. Particularly, you should not do more than twice a day. You know, those strips are expensive as well. The same rule applies to your sugar levels as well.
  • After eating, do not count on the carbs in the food. You should have done it before taking. No use of counting and it will just create unnecessary tension in your mind.
  • Do not keep yourself away from taking water.
  • Also, do not forget your salt.
  • Do not forget to take your supplements.
  • Do not let even a single day go by without motivating yourself. You should congratulate yourself for sticking to the keto. Pat yourself to keep going and always put your health first.

Three struggling things when you are in Keto:

The ketogenic diet is something really interesting. But, at times, you might feel that you are missing out something. Here are certain things that people feel they miss out when they are in Keto:

Obsessive over calories and/or macros: It is true that you should learn about macros. But, most people get obsessed with it. The same thing holds true for calories as well. Of course, you might know how much calories you should take per day to lose weight. But, you should not get obsessive about it. The things to remember here is that you need not have to become obsessed. Once you learn what does a basic keto meal looks like, you cannot have any issues. Remember that you need not have to be perfect every day. When you feel like eating more in a day, you can do it. But, restrict it on the other. I suggest that you should start trusting yourself.

Not losing weight as fast as you hoped: Most men and women get this thought. The reason is that they start with lots of hope to lose weight quickly. But, if it does not happen, they lose hope. You should remember one thing here. Your body will heal itself before it gets off excess weight. So, when you are in keto, let your body take some time. Do not compare your weight loss with others. Your body is different from them. You are in ketosis diet for improving your overall health. Just provide your body with the best nutrients. It will take care of the rest when you are in keto. Do not spend your time analyzing the scales.

Finally, if you feel like missing out, remember that it is just your thought. You should remember that you are taking ketogenic recipes for improving your health.