Kick-Starting Keto: Free And Easy Steps To Success

The keto diet is a low-carb, high-fat diet that can be tough to start. It involves a massive shift in your physiology and lifestyle. The diet is simple but may be difficult to adapt to at first.

The most common definition of the keto diet is that it is a high-fat, low-carb, low-to-moderate protein diet. The simplest way to conceptualize the keto diet is this: if you restrict carbs to the point that you enter and sustain ketosis, you are on keto.

Ketosis is a metabolic state in which your body is consistently using and burning a highly efficient alternative fuel called ketones. To produce ketones and enter ketosis, we must continually trigger a process in the liver called ketogenesis. The healthiest way to do this is by limiting carb consumption more than any other low-carb diet.

- Know what foods you'll eat and avoid on the ketogenic diet.

- Examine your relationship with fat—keto involves lots of it!

- Switch up your view of protein—this is a moderate-protein diet.

- Hone your cooking skills to make fresh fare, as high-carb processed foods are not okay on keto.

- Talk to your family about your weight loss goals on the diet.

- Know what side effects to expect.

- Up your electrolytes to prevent or mitigate unpleasant keto side effects.

- Acknowledge when keto might not be right for you.

- Have an after-plan, because keto shouldn't be used as a long-term weight-loss solution.

Know what foods to eat and avoid

The keto diet is a high-fat, low-carb, and moderate-protein 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 becomes incredibly efficient at burning fat for energy.

Foods to Eat

You should base the majority of your meals around the following:

• 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 veggies: green veggies, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs, and spices

Foods to Avoid

Any food that’s high in carbs should be limited or avoided. Here’s a list of foods to reduce or eliminate:

• 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
• 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.

Examine your relationship with fat

The keto diet is a high-fat, low-carb, low-to-moderate protein diet. This means that fat will be your primary calorie source, so it is essential to eat enough to get the results you want.

However, many people are afraid of fat because they have been told that it is unhealthy. Research on the health effects of fat is mixed. Some studies suggest that replacing saturated fat with polyunsaturated fat is important for mitigating heart disease risk, while others suggest that total fat and types of fat are not associated with cardiovascular problems.

To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to your diet. For example, order a burger with lettuce leaves instead of a bun, or choose green vegetables instead of fries. Choose non-starchy vegetables like asparagus, kale, bell peppers, and arugula instead of potatoes or rice. Start cooking with more olive or avocado oil.

Remember that old dieting habits like eating plain skinless grilled chicken breast don't make sense on a keto diet because you won't get enough fat. You need to eat enough fat to enjoy your meals and stave off hunger between meals.

If you are afraid of fat, a ketogenic diet won't work for you.

Switch up your view of protein

One of the most common misconceptions about the keto diet is that you can eat as much protein as you like. However, this is not the case. While on the keto diet, it is important to keep your protein intake moderate. This is because protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis.

The amount of protein you should eat depends on your body and your goals. A good rule of thumb is to consume 1.6 g of protein per kg of body weight. However, this may vary depending on your activity level, age, and health goals. For example, older adults or those recovering from an injury may need a higher protein intake to maintain muscle mass and aid in recovery.

Keto-Friendly Protein Sources

When on the keto diet, it is important to choose your protein sources wisely. Some good keto-friendly protein sources include:

• Meat
• Poultry
• Seafood
• Eggs
• Cheese
• Tofu and soy-based products
• Nuts and seeds
• Full-fat dairy

Spacing Out Your Protein Intake

It is recommended to space out your protein intake throughout the day. This is because proteins are constantly being remodelled, and the body needs a steady supply of amino acids to support this process. It is also important to eat protein with fat to ensure you feel satiated and don't overeat.

Common Misconceptions About Protein and Keto

There is a fear that consuming too much protein on a keto diet will lead to an increase in gluconeogenesis (GNG) and knock you out of ketosis. However, this is not the case. GNG is a natural process that occurs in ketosis, and studies suggest that extra protein availability does not lead to an increase in GNG production.

In summary, while on the keto diet, it is important to consume a moderate amount of protein, spaced out throughout the day, and accompanied by healthy fat sources. The amount of protein you consume may vary depending on your individual needs and goals.

Hone your cooking skills

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves a massive shift in your physiology and lifestyle, so it's important to prepare yourself mentally and stock your kitchen with keto-friendly foods. Here are some tips to help you hone your cooking skills and make delicious keto meals:

• Understand the keto diet: Know what foods you can eat and what foods you should avoid. Meat, pure fats (like butter and olive oil), low-carb vegetables, and high-fat dairy are all keto-friendly. On the other hand, grains, sugar, fruit, tubers, beans, legumes, and starchy vegetables are high in carbs and should be limited or avoided.
• Find keto recipes you love: Look for keto-approved recipes that appeal to you. Try to find a variety of recipes with foods you know you'll enjoy. That way, you won't be tempted to reach for carbs when you're not sure what to eat.
• Batch cook or bulk prep ingredients: Cooking in large batches can save you time and money. Prepare complete keto recipes in large quantities and divide them into individual meals, or cook individual ingredients separately and combine them later. For example, cook a large portion of a low-carb casserole and freeze or refrigerate single-serve portions. Alternatively, cook 2-3 types of keto proteins and vegetables, then mix and match them with high-fat sauces to create different meals throughout the week.
• Plan and organise: Make a grocery list before you go shopping, taking note of the ingredients you already have at home. When you get home, wash and cut your vegetables and herbs, marinate your proteins, and prepare any sauces or seasonings you'll be using. This will make cooking much easier when it's time to put everything together.
• Invest in good storage: Purchase quality meal prep containers to store your keto meals. Look for containers with dividers if you want to keep your ingredients separate, or larger containers for storing meal-prepped ingredients like roasted veggies or shredded chicken.
• Get creative with keto-friendly alternatives: You can still enjoy many of your favourite comfort foods on the keto diet by making a few simple swaps. For example, use crushed pork rinds instead of flour for a crispy, fried coating on chicken or shrimp, or make "fried rice" with cauliflower instead of rice.

Talk to your family about your weight loss goals

Tell them your plan

You may not be able to eat what they're eating during family mealtimes, so you'll want to prepare them (and yourself) for what your new habits will look like. Because this diet is often done only short term (three to six months), you can assure them that it's temporary.

Be prepared for pushback

If you get pushback, announce: "I've done my research, I've figured out it's safe, and I really want to try this," recommends dietitian Kristen Mancinelli. They don't have to like what you're doing, but it does help if they have your back. A 2014 study found that having the support of friends and coworkers helped dieters more successfully lose weight and maintain that loss over a two-year period.

Don't take it personally

It may be that your weight loss is waking up your family members' anxieties, and instead of self-regulating, they're taking it out on you. Remember, your success is not a reflection of their failure.

Keep doing what you're doing

Understand this is their issue, not yours. You are doing the best you can for yourself.

Set boundaries

If talking doesn't help, you may need to set some boundaries. You don't have to explain yourself to anyone.

Find support elsewhere

Consider finding a support community that is healthy and on-topic.

Frequently asked questions