{"id":10041,"date":"2026-10-16T16:21:21","date_gmt":"2026-10-16T08:21:21","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/?p=10041"},"modified":"2026-10-17T01:55:16","modified_gmt":"2026-10-16T17:55:16","slug":"getting-started-skd-low-carbohydrate-diet","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/getting-started-skd-low-carbohydrate-diet\/","title":{"rendered":"\"Getting Started\" ~ SKD \/ Low carbohydrate diet"},"content":{"rendered":"

This is another \"Sneak peek\" preview of the re-writing progress as part of obligate major<\/strong> rebranding + entire manuscript overhaul.<\/a> \u00a0<\/em>For context ~ it may help, that if you are new to my concept initiative, to consider reading the following pre-requisite readings:<\/em><\/p>\n

    \n
  1. \"Where and how shall we begin?\" >><\/a> overall introduction to this concept initiative of mine, circa 2015.<\/li>\n
  2. Getting Started - The Foundational Routines >><\/a> (as sneak peek chapter) the very first step in all prior to making\u00a0any\u00a0<\/strong>dietary changes.<\/li>\n
  3. Getting Started - Standard Ketogenic \/ Low Carbohydrate Diet >>. (as sneak peek chapter), what we are covering here and now, below.<\/li>\n<\/ol>\n

    Strictly WIP. And none whatsoever grammar-assisted with LLMs since 2015. \u00a0Thank you for your patience.\u00a0<\/em><\/p>\n

    Live-It-Forward<\/a>, AW.<\/p>\n

    \n

    Standard Ketogenic Diet (SKD)<\/b><\/span><\/h1>\n

    Timeframe: <subject to individual optimization> 3 to 6 months. <\/i><\/span><\/p>\n

    Typically anything of \u201cLow\u201d carbohydrate defines as an intake of \u201cnet \u201c (or direct quantification to sugar content of any food matter excluding its fibre , protein or fat) ~ as anywhere between 50 to 100g. Anywhere below 25g is considered \u201cvery-low\u201d. Anything as \u201cZero\u201d defines complete abstinence of all traces ~ effectively relying on proteins and fats alone.<\/p>\n

    Standard Ketogenic Diet ~ Getting Started<\/h2>\n

    To save much verbosity for the time-conscious, This Book may only summarise the following as pre-requisites:<\/p>\n

      \n
    1. Firstly, determine overall TDEE calorie intake. Either search any one of freely reputable calculators* that offers various calculation methods, or use the step(s) provided by This Book. <\/i><\/span><\/li>\n
    2. Secondly,\u00a0 <\/span>establish all the Foundational Routines as outlined earlier in this chapter. <\/i><\/span><\/li>\n
    3. Thirdly, invest at least six months of practice on all the above Foundational Routines.<\/i><\/span><\/li>\n
    4. Thirdly, conduct personal health survey and determine if any ~ pre-clinical comorbidities and\/or health conditions. These services generally include private pathology blood panel tests and if finances allow - consider a thorough private nutrigenomics testing with a certain criteria or concern most applicable. <\/i><\/span><\/li>\n
    5. Finally, having considered all prior research and reading ~ determine and decide whether Standard Ketogenic Diet is appropriate. <\/i><\/span><\/li>\n
    6. These eliminations of course without any margins of doubt ~ expects individuals to undergo physiological and metabolic re-adjustments occur; accordingly as gluconeogenesis (alternative fuel utilization through tissue breakdowns ~ namely hepatic \/ Liver as well as lean muscle tissues and oxidation) and ketogenesis (lipolysis ~ fatty acid release, mobilisation\u00a0 <\/span>and oxidation).<\/li>\n<\/ol>\n

      Cliff \/ Summation <\/b><\/h2>\n

      1\/4<\/em>
      \nThe Biochemistry basics behind Ketosis and Ketogenesis<\/em><\/h3>\n

      For sake of lay reading a generally agreeable overview behind The above is simply that of provoking an alternative metabolic pathway; at utilising generated Ketone bodies, or \"Ketogenesis<\/strong>\" (translated to as \"the creation of new Ketone bodies\"), amidst :<\/p>\n

        \n
      1. glycogen lowering states from the muscle and liver tissues and\/or;<\/li>\n
      2. upon prompting release of free fatty acids from existing adipose.<\/li>\n<\/ol>\n

        Major metabolic implications are that of lowering Insulin, and thereby releasing the Free Fatty Acids<\/strong> that which obligate the cholesterol synthesis, steroid hormone, afterwards, then eventually - the three (3) ketone bodies - \u00a0B-ohb <\/strong>(the shortened reference for B~hydroxybutarate), acetoacetoate, and acetone. <\/strong><\/p>\n

        The metabolic series of \"events\" typically recognised are as follows:<\/p>\n

          \n
        1. The release (either as \u201cfree\u201d or from existing tissue) or influx of dietary fatty acids proceeds as TAGs or triglyceride. Provoked \u00a0by either one or two commonly thought scenarios:<\/span>\n
            \n
          1. Via lowered carbohydrate intake thereby subjecting to gradual liver and\/or muscular glycogen<\/li>\n
          2. Lowered Insulin<\/strong> state as a result and\/or;<\/li>\n
          3. Fasting state.<\/li>\n<\/ol>\n<\/li>\n
          4. These fatty acids then prompts the build up of Acetyl COA<\/strong> molecules and activates the enzyme Acetoacetyl-CoA Thiolase<\/strong> to begin converting these build up of Acetyl CoA into Acetoacetyl-CoA.<\/strong><\/li>\n
          5. Conversion of the Acetoacetyl-CoA<\/strong> into HMG-CoA<\/strong> begins, by the enzyme HMG-CoA Synthase. These HMG-CoA intermediary conversions is thought to be the early stages of cholesterol and then consequently \u00ac steroid hormone synthesis.<\/li>\n
          6. Finally, HMG-CoA<\/strong> undergo conversions into the the ketone bodies as (3) progression and\/or types.\n
              \n
            1. First Ketone body is acetoacetate<\/strong> ~ which can be registered \/ indicated via its losses in the urine and detectable in the Diastix \/ Ketostix.<\/li>\n
            2. Then,\u00a0 <\/span>beta hydroxybutarate<\/strong>, or famously known as B-OHB, circulates in the blood now soluble for the brain and amongst other tissues for immediate energy source.<\/li>\n
            3. Then lastly, acetone<\/strong>, detectable by breath test. Noteworthy reminder \/ trivia is that the \u201csmell\u201d of these is usually proclaimed to that as \u201cpaint thinners\u201d and\/or \u201cnail polish removers\u201d.\u00a0 \u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n
            4. Meanwhile as #1-#5 ensues, insulin status likely becomes low, and thus obligates glucagon release from the pancreas in exchange to keep blood sugar on a level to remain available for immediate utilisation.<\/li>\n
            5. If within the context of exercising state~ byproducts of energy metabolism namely lactic acids, and glycerol (byproduct triglyceride breakdowns) both expediting further glycogen depletion (<\/span><\/a>Ninjanerd.org<\/span><\/a>)<\/span><\/a>.<\/li>\n
            6. As steps #1 to #6 repeats, ketone productions continue. Until at least the following inhibitory events occur:\n
                \n
              1. Reintroduction of bolus \/ influx of carbohydrates.<\/li>\n
              2. Acute insulin spikes thereby inhibiting the early steps (lipolysis\/betaoxidations\/free fatty acid release).<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                A more in-depth reading article is reserved here >><\/a> for outlining the more nuanced Biochemistry including trivias that may serve interest among academics.<\/p>\n

                2\/4
                \nSet aside up to six month(s) maintaining this trial. <\/strong><\/em><\/h3>\n

                Maintain crucial mineral intakes. Monitor adaptation signs and symptoms.<\/strong><\/p>\n

                The reason behind this suggested timeframe is to allow adequate time for all individuals to journal their own experiences in a gradual and timely fashion.<\/p>\n

                More importantly, adjustment or commonly known as \u201ctransitionary\u201d period may consist of the following signs or symptoms that readers may feel as the number of days proceed into lowered carbohydrate eating: General fatigues, lightheadedness, indigestion, mental \u201cfogginess\u201d, muscular cramping, and palpitation-like feelings of unease especially before or after meals.<\/p>\n

                Almost all of these \u00a0common cases of mineral deficiency that is, in majority of cases, are easily catered through ensuring increased of salt intakes across four (4) \u00a0essential minerals ~ Sodium, potassium, magnesium and calcium either dietary source or supplemental. <\/strong><\/p>\n

                Do note however that the amounts suggested here are based for adults, and derived from one of the most cited and referenced book\/s in low carbohydrate nutrition McDonald, L. (1998):<\/p>\n

                  \n
                1. Sodium. Either as common table salts (Chloride) or pink himalayan. Simply by finger-pinch amounts into drinking water~ may suffice throughout fasting windows. However, when seasoning solid foods, it may be wise to never over-salt and thus only salt as accordingly to individual preferences.\u00a0 <\/span>
                  \nRecommended Daily amount for Low Carbohydrates (unisex) : 4,000 to 5,000 MG.<\/b>\u00a0<\/span><\/li>\n
                2. Potassium\u00a0 <\/span>~ Chloride \/ Bicarbonates \/ Citrate or Bitartrate (commonly found as \u201cCream of Tartar\u201d as a leavening agent\u00a0 <\/span>for baking recipes).\u00a0 <\/span>Potassium Chloride is perhaps the most accessible and relatively affordable when bought in bulk. 1 kilogram easily lasts for six to seven months of approximate daily use.
                  \nRecommended Daily amount for Low Carbohydrates (unisex): 4,700mg.\u00a0 \u00a0<\/span><\/b><\/span><\/li>\n
                3. Magnesium ~ through supplements and\/or food sources ~ such as peanuts , dark cocoa. Numerous types are available amidst consumer shelves, however generally speaking, \u201cChelated\u201d versions are arguably more enviable as they are more readily absorbed than their Oxide variants.\u00a0 <\/span>
                  \nRecommended Daily amount for Low Carbohydrates (unisex): 300MG. Note that this is representative\u00a0 <\/span>to the elemental (Mg) concentration. <\/b><\/span><\/li>\n
                4. Calcium ~ (preferably) through food sources, emphasis on yoghurts and dairy cheese. Alternatively, egg shells from hard boiling process, dried, briefly dehydrated in the oven then grinded into fine powder may also act as economical substitute. The recommended daily amount should be adhered accordingly to institutional RDA standard(s) equating from 1,000 to 1,200 MG. <\/b><\/span><\/li>\n<\/ol>\n

                  As adherence proceeds, some individuals may or may not feel the need to raise or increase these salt intakes. This Book however proactively recommends all to nonetheless err on the safer side ~ by keeping regular intakes as well as supply, on the above minerals handy for long term insurance.<\/p>\n

                  3\/4
                  \nConsider other micronutrient supplementation(s), subject to individual needs. <\/i><\/b><\/h3>\n

                  For general metabolic, immune and digestion health supports may include the following, although not entirely exclusively limited to:<\/p>\n

                    \n
                  1. Fat soluble micronutrient supports<\/strong> ~ Vitamins D, E and K2. This Author (AW) has prepared an entire feature article \/ \u201cSelf-Meta\u201d on Vitamin D; which may prompt further interest to some readers surrounding high supplementary intakes, alongside Vitamin D\u2019s possible role(s) on autoimmune condition known as Ankylosing Spondylitis. <\/span><\/li>\n
                  2. Digestion and overall immune support<\/strong> ~ Zinc and additional and\/or specific digestion enzymes (if and where necessarily under prescription or advise)\u00a0 <\/span>~ such as Betaine HCL Pepsin, or Gentian bitters. Like magnesium, Zinc can be obtained with relatively accessible pricing particularly the gluconate versions. Whilst there are studies proclaiming other versions being more superior, in particular Picollinate, their pricing however may not be justifiably pragmatic. <\/span><\/li>\n
                  3. And any other micronutrient supports as deemed necessary for the readers\u2019 own nutrigenomic profiling.<\/strong> This may include though not exhaustively as the following<\/span>\n
                      \n
                    1. Extra MTHFR support supplements.<\/span><\/li>\n
                    2. Extra B Vitamin \/ specific Vitamin B \/ methylation support. <\/span><\/li>\n
                    3. Any other suggestive recommendations as set out by the reader\u2019s nutrigenomics profiling and third party consulting.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n