Kick-Starting Keto: A Beginner's Guide To Success

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet that has been around since the 1920s. It was originally used to help with conditions like epilepsy and diabetes, but today, it is a popular weight loss method. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be effective for weight loss, it is quite restrictive and may not be suitable for everyone. It is important to consult with a doctor or nutritionist before starting the keto diet to ensure it is right for you.

Know what foods to eat and avoid

The keto diet is a high-fat, low-carbohydrate diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

Foods to Eat

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, tomatoes, onions, and peppers

Foods to Avoid

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries, blackberries, blueberries, and raspberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Transition away from sugar and carbohydrates

Transitioning away from sugar and carbohydrates is one of the most challenging aspects of starting a keto diet. This is because, in Western diets, carbohydrates and sugar often make up more than 50% of daily food intake.

To transition away from sugar and carbohydrates, you can start slowly or go cold turkey. You can also do it gradually, reducing your intake to 50 grams of carbohydrates a day before setting a new goal of 20 grams a day.

Some tips for cutting back on carbs and sugar include:

• Stop eating all types of bread.
• Eat vegetables instead of grains.
• Add extra butter and salt to your meals for a rich, satisfying experience.
• Replace sugar cravings with your favourite fat bomb recipes, such as chocolate chip cookie dough.

Once you get past this stage, you can give yourself a pat on the back! This is a big accomplishment.

Calculate your macronutrients

Macronutrients are the three main nutrients that provide your body with energy: protein, fat, and carbohydrates. When starting the keto diet, it's important to understand the role of each macronutrient and how much of each you should be consuming to stay within the optimal keto diet percentages.

The standard ketogenic diet (SKD) typically consists of 70% fat, 20% protein, and only 10% carbohydrates. However, the exact ratio may vary slightly depending on individual needs and goals. To determine your ideal macronutrient ratio, you can use a Macro Calculator, which will take into account your age, gender, height, weight, and activity level.

Once you know your macronutrient ratios, you can set up a tracking app to help you stay on track. Additionally, consider ordering ketone strips, which can help you identify mistakes and learn when your body enters ketosis.

It's important to note that the keto diet is not just about ratios; it's also about choosing high-quality, nutrient-dense foods. Opt for healthy fats like olive oil, avocado oil, nuts, and seeds, and include a variety of non-starchy vegetables to ensure you're getting enough vitamins and minerals.

Remember, the keto diet is a significant shift from a standard diet, and it's normal to feel overwhelmed at first. Give yourself time to adjust and don't be afraid to seek support from keto-friendly communities or professionals who can guide you on your journey.

Eat more healthy fats

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight-loss method. It involves drastically reducing carbohydrate intake and replacing it with fat, with fat comprising 60-80% of your daily calories. This shift in diet puts your body into a metabolic state called "ketosis", where it burns fat for energy instead of carbohydrates.

• Add healthy fats to your coffee or tea: Try adding a tablespoon of grass-fed butter, heavy cream, coconut cream, coconut oil, or MCT oil to your hot drinks.
• Boost the fat content of your smoothies: Avocado, avocado oil, or unsweetened nut butter are great additions to your smoothies for a boost of healthy fats.
• Cook your vegetables in fat: Whether roasted, steamed, or sautéed, vegetables can handle extra fat from sources like grass-fed butter or extra-virgin olive oil.
• Avocados are your friend: Avocados are packed with healthy unsaturated fats and are incredibly versatile. Eat them plain, add them to salads, or mash them in the shell with cilantro, lime juice, and salt for a quick guacamole.
• Nuts and seeds: Cashews, almonds, macadamia nuts, walnuts, chia seeds, and sunflower seeds are great options to eat as a snack or to add to smoothies or salads.
• Eggs are a perfect keto food: Enjoy eggs in any form—boiled, fried, scrambled, or as an ingredient in salads or soups. They are about 65% fat and highly nutrient-dense.
• Full-fat dairy: Opt for full-fat sour cream and cheese such as Brie, Parmesan, feta, and Gruyère. Avoid low-fat versions of dairy as they tend to have more sugar and sodium.
• Make your own salad dressings and dips: Use ingredients like mayonnaise, sour cream, and heavy cream to make creamy salad dressings and dips.
• Choose fattier cuts of meat: Go for ribeye, chuck roast, organic chicken thighs and legs with skin on, and well-marbled grass-fed beef.
• Eat fatty fish: Sustainable salmon, mackerel, and sardines are high in healthy omega-3 fatty acids.
• Fat bombs: Fat bombs are a tasty and instant way to get more fat in your diet. Try making keto-friendly fat bombs with ingredients like coconut and cocoa butter.

Know how much protein to eat

Protein is an important part of the keto diet, but it should only make up between 10% to 20% of your daily calories. This is because, while protein is essential for muscle growth and repair, it can also be converted into glucose. Consuming too much protein can therefore take your body out of ketosis, slowing your transition into this metabolic state and hindering your weight loss goals.

The amount of protein you consume will depend on your individual goals. If you are a healthy weight and don't have high blood sugar, you can likely handle more protein. If you're overweight and trying to reduce your blood sugar, you may want to eat less. Your age, gender, height, and activity level also contribute to the appropriate amount of protein for your keto diet. As a rule, 0.7 to 0.9 grams of protein per pound of body weight is a good starting point.

For a standard ketogenic diet (SKD), the ratio is typically 70% fat, 20% protein, and only 10% carbs. However, a high-protein ketogenic diet allows for more protein, usually 60% fat, 35% protein, and 5% carbs.

It's important to note that a keto diet is not just about watching your carb intake—you also have to keep your protein consumption moderate. Think of your ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.

Frequently asked questions