Kick-Starting Your Keto Journey: A Beginner's Guide

The ketogenic diet, or keto, is a high-fat, low-carbohydrate, moderate-protein diet that has gained popularity as a weight loss method. The goal of the keto diet is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates and sugar for fuel. While the keto diet has been around since the 1920s, it was originally used to help manage conditions like epilepsy and diabetes. Today, people use the keto diet to lose weight and improve their health.

To start the keto diet, it is important to understand which foods are allowed and which are restricted. Carbohydrates should be limited to 20-50 grams per day, and the focus should be on consuming fatty foods that make up 60-80% of daily calories. Proteins should make up 15-20% of daily calories. It is also important to note that not all fats are created equal; healthy fats from plant and animal sources such as olive oil, avocado oil, cheese, eggs, nuts, and fish are recommended.

Before starting the keto diet, it is essential to consult with a doctor or nutritionist, especially for those with dietary restrictions or health conditions. Additionally, staying hydrated and increasing electrolyte intake is crucial when following a low-carb diet like keto. Finally, planning meals ahead of time and preparing mentally for the dietary changes can help set oneself up for success.

Know what foods to eat and avoid

Knowing what foods to eat and which to avoid is the most important factor when starting the keto diet. The keto diet is a low-carb, high-fat diet, so you'll want to cut out all forms of sugar and starchy vegetables, and focus on eating non-starchy veggies, healthy fats, and fatty protein.

Foods to Eat

When it comes to meat and seafood, choose fatty cuts like dark-meat chicken, salmon, bacon, and ribeye. For dairy, opt for full-fat options like ghee, butter, and full-fat plain yogurt.

Vegetables are an important source of nutrients on a keto diet, but some contain more carbs than others. Stick to non-starchy veggies like lettuce, spinach, and other leafy greens. Cooking vegetables can increase their carb count, so consider eating them raw or minimally cooked.

Although fruits tend to be avoided on the keto diet, there are a few that can be eaten in moderation, such as avocados, blackberries, raspberries, and strawberries.

To get your healthy fats, use oils like avocado oil, coconut oil, extra virgin olive oil, and MCT oil. Nuts and seeds are also good options, but they're easy to overdo, so be sure to measure your servings.

Foods to Avoid

Any food that's high in carbs should be limited or avoided on the keto diet. This includes sugary foods like soda, fruit juice, cake, ice cream, and candy, as well as grains and starches like wheat-based products, rice, pasta, and cereal.

Fruit, beans, legumes, root vegetables, low-fat or diet products, unhealthy fats, alcohol, and sugar-free diet foods should also be avoided or limited.

Understand the importance of fat

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight-loss method. The goal is to swap out glucose calories with fat. In a typical keto diet, fat will make up 60% to 80% of your daily calories, proteins make up 15% to 20%, and carbs are restricted to no more than 50 grams.

The keto diet is effective for weight loss because it puts your body in a state of ketosis, where it turns to burning your stores of body fat for energy. When your body burns body fat for fuel, it produces ketones, substances made in your liver.

The importance of including fat in your keto diet is twofold. Firstly, fat is necessary to ensure your body gets the energy it needs. If you're not getting enough fat from your diet and you're not eating many carbs, then you're not getting enough calories. Even if you're trying to lose weight, your body needs enough calories and energy to function properly. Secondly, eating healthy fats delivers multiple benefits. Some of the best types of fats to include in your keto diet are polyunsaturated and monounsaturated fats, which can be found in foods such as avocado, nuts, seeds, olive oil, and oily fish. These healthy fats can help to lower your low-density lipoprotein level (the "bad" cholesterol) and promote the development and maintenance of your cells.

When following the keto diet, it's important to make sure you're getting enough fat. Depending on your source, you might be recommended to get around 60% of your daily calories from fats, but it could be up to 80%. This means the bulk of your calories should be coming from foods with healthy fats in them.

• Use high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats.
• Add fat to your drinks, such as creamer, whipped cream, or whole milk in coffee or tea.
• Pick whole-fat foods instead of low-fat options, such as full-fat cheese, milk, or yogurt.
• Use fat for cooking, such as olive oil, butter, or peanut oil.
• Eat "real food" snacks that are high in fat and low in carbs, such as nuts, meats, cheeses, and hard-boiled eggs.

Know the role of protein

Protein is an essential part of the keto diet. It is a misconception that the keto diet allows for unlimited protein consumption. In reality, the keto diet is a moderate-protein diet. This is because protein can be converted into glucose, and overeating protein can take your body out of ketosis. Therefore, it is important to keep protein intake moderate.

When following a keto diet, it is recommended that protein makes up around 15% to 20% of your daily calories, or 35% of your total calorie intake. For most people, this amounts to around 1.2 to 2.0 grams of protein per kg of body weight. This can be achieved by including a serving of protein, such as meat or fish, with every meal.

It is important to note that the standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically consists of 70% fat, 20% protein, and only 10% carbs. However, there is also a high-protein variation of the SKD, which includes more protein. This diet consists of 60% fat, 35% protein, and 5% carbs.

While some people believe that too much protein will take you out of ketosis due to gluconeogenesis (GNG), the process by which the body creates glucose from non-carb sources, current evidence suggests that the protein content of the diet does not impact the rate of GNG. Therefore, it is not necessary to stress about protein intake, as long as it is kept within the recommended ranges.

In addition, consuming adequate protein is important for maintaining muscle mass and strength, as well as supporting various bodily processes essential for survival.

Plan your meals

Planning your meals is an important part of the keto diet. Here are some tips to help you plan your meals effectively:

Know Your Macronutrients

Before you start planning your meals, it's important to understand the macronutrient ratios recommended for a keto diet. Aim for a diet that is high in fat, moderate in protein, and very low in carbohydrates. Typically, this means getting about 60%-75% of your calories from fat, 20%-35% from protein, and only 5%-10% from carbohydrates.

Choose the Right Foods

When planning your meals, focus on whole, single-ingredient foods. Include a variety of fatty foods such as meat, fatty fish like salmon and trout, eggs, butter, nuts, seeds, healthy oils like olive and avocado oil, avocados, and low-carb vegetables like leafy greens, tomatoes, onions, peppers, etc. Full-fat dairy products are also a good option.

Limit Carbohydrates

On the keto diet, it's crucial to limit your carbohydrate intake. Avoid starchy and sugary foods like bread, pasta, rice, potatoes, sweets, and most fruits. Instead, opt for non-starchy, low-carb vegetables to meet your carbohydrate needs (20-50 grams per day). Examples include kale, broccoli, spinach, asparagus, mushrooms, and peppers.

Be Creative with Substitutions

You can still enjoy your favourite meals with some creative substitutions. For example, use zucchini noodles instead of regular pasta, or lettuce leaves instead of burger buns. There are plenty of keto-friendly alternatives available to help you stay on track.

Plan Ahead and Prepare

Meal planning and preparation are essential for success on the keto diet. Take some time to plan your meals for the week, create a shopping list, and stock up on keto-friendly foods. This will make it easier to stick to your diet and avoid making less healthy choices due to convenience.

Manage Social Situations

Sticking to the keto diet in social situations can be challenging. If you're eating out, check the menu in advance, opt for meat and vegetable options, and choose a side salad instead of starchy sides. You can also suggest meeting at keto-friendly restaurants or offer to bring your own food if necessary.

Stay Consistent

Consistency is key when it comes to the keto diet. Aim to stick to your meal plan as closely as possible, and don't be too hard on yourself if you have a minor slip-up. It takes time to adjust to new habits, so give yourself some flexibility and keep working towards your goals.

Know the side effects

While the keto diet can be an effective way to lose weight and improve health, it's not without its side effects. It's important to be aware of these before starting the diet to ensure you're making an informed decision about your health.

Short-Term Side Effects

The most well-known short-term side effect of the keto diet is the "keto flu". This is a result of the body adapting to the low-carb state and can include symptoms such as headache, weakness, irritability, constipation, nausea, and vomiting. It usually lasts about a week, but it can be longer for some people.

Other short-term side effects may include:

• Increased thirst
• Muscle cramps and spasms
• Fatigue and weakness
• Stomach complaints
• Sleep issues
• Bad breath

Long-Term Side Effects

The long-term effects of the keto diet are less well understood, as there is limited research in this area. However, potential long-term side effects may include:

• Vitamin and mineral deficiencies
• Hepatic steatosis (fatty liver)
• Hypoproteinemia (low levels of protein in the blood)
• Increased risk of heart disease
• Kidney and heart damage
• Yo-yo dieting patterns
• Decreased bone density
• Nutritional concerns

Frequently asked questions