Kickstarting Your Keto Journey: A First-Day Guide

The ketogenic diet, or keto, 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 more commonly used as a weight loss method.

The keto diet 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 very efficient at burning fat for energy.

If you're thinking of starting keto, it's important to do your research and consult a medical professional. Here are some key things to know about starting keto:

- Know what foods to eat and avoid. Keto-friendly foods include meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables. High-carb foods like grains, sugar, fruit, beans, and starchy vegetables should be limited or avoided.

- Plan your meals. Familiarize yourself with food labels and check the grams of fat, carbs, and fiber to determine how your favorite foods fit into your diet. Planning your meals in advance can also help you stay on track.

- Be prepared for possible side effects. In the beginning, you may experience what's known as the keto flu, which includes symptoms like fatigue, headaches, and nausea. These side effects are usually temporary and can be minimized by easing into the diet and staying hydrated.

- Monitor your progress and adjust as needed. Keep track of how you feel, your body composition, and any changes in blood biomarkers. If you're not getting the results you want, you may need to adjust your calorie intake or macronutrient ratios.

What to eat and what to avoid

The keto diet is a high-fat, low-carb, and low-to-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 your body uses fat for fuel instead of carbs.

What to Eat

• Meat: Fish, beef, lamb, poultry, eggs, etc.
• Fatty fish: Salmon, trout, tuna, and mackerel
• Full-fat dairy: Hard cheeses, high-fat cream, butter, etc.
• Nuts and seeds: Macadamias, walnuts, sunflower seeds, etc.
• Avocados: Whole avocados or freshly made guacamole
• Low-carb vegetables: Spinach, kale, broccoli, and other low-carb veggies
• Healthy oils: Extra virgin olive oil and avocado oil

What 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
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Alcohol: Beer, wine, liquor, mixed drinks

How to calculate your macronutrients

Macronutrients, or "macros", are the three essential nutrients that your body uses to carry out everyday activities and functions. These are carbohydrates, fat, and protein, and each plays a unique role in your body.

There isn't a one-size-fits-all recommendation for the number of macronutrients you should aim to consume daily. Your sex, height, weight, activity level, and personal goals all influence your needs. For example, in general, the United States Department of Agriculture recommends that for women, 45 to 65 percent of calories should come from carbs, 20 to 35 percent from fats, and 10 to 35 percent from protein.

To figure out exactly how much of each macronutrient you need per day, you first need to calculate how many calories you're burning. You can use the USDA's online calculator to get an estimate of your daily caloric needs to maintain body weight. Remember that your needs change based on your activity level.

Next, you need to know how many calories are in a gram of each macronutrient: 1 gram of carbohydrates has 4 calories; 1 gram of fat has 9 calories; and 1 gram of protein also has 4 calories.

From there, you can use the following formulas to calculate your macros:

• Daily Calories Per Macro: total calories per day x percent of calories to come from the specific macronutrient per day
• Daily Grams Per Macro: calories of the macronutrient per day ÷ calories per gram of the macronutrient

For example, a person who burns 2,000 calories a day might calculate their macros like this:

2000 total calories x .50 of calories from carbohydrates = 1000 calories from carbohydrates

1000 calories from carbohydrates ÷ 4 calories per 1 gram of carbohydrate = 250 grams of carbohydrates per day

2000 total calories x .30 of calories from fat = 600 calories from fat

600 calories from fat ÷ 9 calories per 1 gram of fat = 67 grams of fat per day

2000 total calories x .20 of calories from protein = 400 calories from protein

400 calories from protein ÷ 4 calories per 1 gram of protein = 100 grams of protein per day

It's important to remember that these calculations provide general recommendations, and each person's caloric and macronutrient needs will differ. For instance, someone who goes for a run every morning will likely need to consume more carbohydrates than someone who leads a more sedentary lifestyle.

Additionally, the distribution of macronutrients will change based on your health and performance goals. If you're looking to lose body fat, you might reduce your carbohydrate intake to achieve a calorie deficit, while maintaining your protein consumption to support muscle maintenance and growth. On the other hand, if you want to gain weight, you might increase your carb and fat intake.

While calculating your macros can be a useful tool, it's not necessary for everyone. It requires dedication and energy to stick to your carb, fat, and protein targets, and it can potentially lead to an unhealthy relationship with food for some individuals. It's always a good idea to consult a registered dietitian if you want to calculate your macros accurately and ensure they align with your health and fitness goals.

How to prepare keto-friendly meals

Preparing keto-friendly meals is a crucial part of the keto diet. Here are some tips to help you get started:

Know Your Food Groups

Before you begin, it's important to understand which food groups are suitable for the keto diet. The keto diet is a high-fat, low-carb, and moderate-protein diet. Meat, fish, eggs, and natural fats like butter and olive oil are examples of foods that don't contain carbohydrates. Non-starchy and fibrous vegetables are also recommended.

On the other hand, starchy vegetables like potatoes, fruits with high sugar content, beans, legumes, and grains should be avoided or limited.

Plan Your Meals

Planning your meals in advance can be extremely helpful when starting the keto diet. This way, you can ensure that you're consuming the right amount of macronutrients and staying within the recommended carb limit. There are plenty of keto-friendly recipes available online and in cookbooks, so you can find options that suit your taste preferences.

Stock Up on Keto-Friendly Foods

Once you have an idea of the types of meals you'd like to prepare, it's time to go grocery shopping. Stock up on meat, fish, eggs, natural fats, low-carb vegetables, and high-fat dairy products. If you're unsure about specific products, remember to read the labels carefully and avoid hidden carbs.

Be Creative with Your Favourite Foods

Just because you're on the keto diet doesn't mean you have to give up your favourite foods entirely. You can create keto-friendly versions of carb-rich dishes like pizza, pasta, desserts, and sweets by substituting ingredients. For example, you can use cauliflower as a low-carb alternative to making pizza crust or mashed potatoes.

Monitor Your Progress and Make Adjustments

Finally, it's important to monitor your progress and make adjustments as needed. Keep track of how your body composition, blood biomarkers, and overall well-being change during the keto diet. If you're not seeing the results you want, you may need to adjust your calorie intake or the types of keto-friendly foods you're consuming. Remember that the key to success is often finding what works best for your body and your lifestyle.

How to manage the keto flu

The keto flu is a group of symptoms reported by people starting a ketogenic diet. It is essentially your body feeling the symptoms of withdrawal from carbs. Symptoms include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Ease into it: Start with a typical low-carb diet and give your body time to adjust. Try that for a week, and then go the full extent into the keto diet.
• Stay hydrated: Drink lots of water. Staying hydrated helps with headaches and boosts your energy levels.
• Take an electrolyte supplement: Add plenty of electrolytes like salts, potassium, and magnesium to your diet. This can stop cramps and nausea.
• Eat more fat: It's important to not reduce your calorie intake too much. Try snacking on half an avocado and some bacon, or loading up on egg yolks.
• Get plenty of rest: Try taking an Epsom salt bath, as it will help soothe and relax your muscles as well as improve electrolyte absorption.
• Try light exercise: Light exercise will help relieve muscle pain and tension. Try a restorative yoga class, which can help loosen muscles and release endorphins to help boost your mood and motivation.

How to know if keto is working for you

The keto diet is a low-carb, high-fat, and moderate-protein diet that can be challenging to start. It involves a significant shift in your eating habits, and it is essential to understand how it works and what to expect during the initial days. Here are some detailed indicators to know if the keto diet is working for you:

• Weight Loss: One of the primary goals of the keto diet is often weight loss. Monitor your weight and waist circumference regularly. However, it is important to be patient as weight loss may not be immediate. Give it a few weeks, and you should start seeing results.
• Increased Energy: Many people experience increased energy levels and a reduction in the "2 pm slump" due to stable blood sugar levels. If you find yourself with more energy to go about your daily tasks, it is a good sign that keto is working for you.
• Improved Focus and Mental Clarity: Keto is known for its potential brain health benefits. Some people report improved focus and mental clarity while on the keto diet. If you find yourself more alert and able to concentrate better, it is another positive indicator.
• Reduced Hunger: The keto diet is satiating, and you may find yourself less hungry and craving fewer snacks. This is because fat and protein are more filling and take longer to digest than carbohydrates.
• Improved Biomarkers: While how you feel and your weight loss are essential, it is also crucial to monitor your blood work and biomarkers. Consult with your doctor to track changes in your blood sugar, insulin levels, and other relevant biomarkers to ensure the keto diet is improving your overall health.
• Ketosis: Ultimately, the goal of the keto diet is to reach a state of ketosis, where your body burns fat for energy instead of carbohydrates. You can use urine or blood tests to check for ketones, which indicate that you are in ketosis. However, keep in mind that reaching ketosis may take a week or longer, and some people may take even more time.

Remember that the keto diet is a significant lifestyle change, and it may take some time for your body to adjust. Listen to your body, and if you have any concerns or persistent negative side effects, consult your healthcare provider.

Frequently asked questions