Kick-Starting Your Weight Loss Journey With Keto

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. The 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 becomes incredibly efficient at burning fat for energy. While the keto diet has been shown to be effective for weight loss, it is restrictive and requires a significant change in your daily diet, so it is best to consult a doctor or nutritionist before starting.

Understand the basics: The keto diet is a high-fat, low-carb, moderate-protein diet

The keto diet is a high-fat, low-carb, moderate-protein diet. This means that the majority of your meals will consist of foods that are high in fat and low in carbohydrates, with a moderate amount of protein.

On the keto diet, your nutrition will centre on fatty foods, which will make up around 60% to 80% of your daily calories. Proteins will make up 15% to 20%, and carbs are restricted to no more than 50 grams. This is a very restrictive diet, so it's important to consult a doctor or nutritionist before starting.

The keto diet is designed to put your body into a metabolic state called "ketosis", where it burns your stores of body fat for energy instead of using carbohydrates. To achieve this, you'll need to eat less than 20 grams of net carbs per day.

When limiting your carb intake to 20-40 net grams per day, it's important to eat plenty of non-starchy vegetables to ensure you're getting all your necessary vitamins and minerals, as well as fibre. Reach for nutrient-dense veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers.

You'll also need to increase your intake of healthy fats, such as olive oil, avocado oil, and coconut oil, as well as cheese, eggs, nuts, and fish.

It's important to note that the keto diet is not meant to be a long-term solution, and experts recommend keeping it short-term.

Know your food groups: Identify foods with high carbs, fat and protein

To begin a keto diet for weight loss, it is important to know your food groups and identify foods with high carbs, fat, and protein. Here is a detailed guide to help you get started:

Fats and Oils:

Try to get your fats from natural sources, such as meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Avocados and avocado oil are also excellent sources of healthy fats and provide a good dose of fiber and essential vitamins and minerals. Other healthy options include nuts, seeds, and their butters, full-fat Greek yogurt, fatty fish like salmon, and eggs.

Protein:

Stick with organic, pasture-raised, and grass-fed meat where possible. Remember that too much protein on a ketogenic diet can lead to lower levels of ketone production, so it is important to consume protein in moderation. Good sources of protein include fish, shellfish, whole eggs, beef, pork, poultry, nut butter, and dairy products like Greek yogurt and cottage cheese.

Carbohydrates:

The keto diet restricts carbohydrates, limiting your body's supply of glucose, which is the main source of energy for cells. Therefore, it is important to limit or avoid sugary foods, grains or starches, fruit (except small portions of berries), beans or legumes, root vegetables and tubers, low-fat or diet products, condiments or sauces with added sugar, unhealthy fats, and sugar-free diet foods.

Vegetables:

Vegetables are an important part of the keto diet, but it is crucial to choose low-carb options. Stick with above-ground, leafy/green vegetables like spinach, kale, and other dark, leafy greens. Cruciferous vegetables that are grown above ground, such as broccoli, cauliflower, and cabbage, are also good choices. While vegetables that grow underground, such as onions, garlic, and squash, can be consumed in moderation, it is important to monitor their carb counts.

Dairy:

Most dairy is fine on the keto diet, but make sure to buy full-fat dairy items as they have significantly fewer carbs. Harder cheeses typically have fewer carbs. Good options include heavy whipping cream, spreadables like cottage cheese and cream cheese, soft cheeses like mozzarella and brie, and hard cheeses like aged cheddar and parmesan.

Nuts and Seeds:

Nuts and seeds are best when roasted to remove any anti-nutrients. They can be used to add flavor and texture to meals, but it is important to remember that they contain carbohydrates and protein, so consumption should be in moderation. Macadamia nuts, Brazil nuts, walnuts, almonds, hazelnuts, and pine nuts are some of the lower-carb options.

Beverages:

Water should be your staple beverage, and it is recommended to drink close to a gallon of water per day. Coffee and tea are also good choices, as they are carb-free and can provide energy and weight loss benefits. Bone broth is another excellent option, as it is loaded with vitamins and nutrients and can help replenish electrolytes. Unsweetened coconut or almond milk and diet soda can be consumed in moderation. Alcohol should be limited to hard liquor, as beer and wine are typically too high in carbs.

Prepare your body: Gradually reduce carbs and increase fat intake

To prepare your body for a keto diet, it's important to gradually reduce your carbohydrate intake and increase your consumption of healthy fats. Here are some tips to help you with this process:

• Gradually reduce your carb intake: Start by limiting your carbohydrate consumption to 20-50 grams per day. This will help you achieve and maintain ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates.
• Increase your intake of healthy fats: Since fat will be your primary source of energy on the keto diet, aim for at least 60% of your daily calories to come from healthy fats. Choose high-quality sources such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Eat more foundation vegetables: While reducing carbs, make sure to eat plenty of nutrient-dense, non-starchy vegetables like kale, broccoli, spinach, asparagus, mushrooms, and peppers. These will provide you with essential vitamins, minerals, and fiber.
• Gradually add back carbs: After an initial induction phase of strict carb restriction, you can gradually add small amounts of net carbs back into your diet while still maintaining ketosis. This will help prevent setbacks, hunger pangs, and cravings for processed foods.
• Reduce stress: High levels of stress can elevate your blood sugar and hinder your body's ability to achieve ketosis. Consider reducing stress by getting enough sleep, exercising regularly, and practising relaxation techniques like meditation or yoga.
• Prioritize sleep: Aim for 7-9 hours of sleep every night. Stick to a consistent sleep schedule to support your overall health and reduce stress levels.

Plan your meals: Find keto-friendly recipes and plan your meals

Planning your meals in advance is a great way to stick to your keto diet. Here are some tips to help you plan your meals effectively:

• Know your macronutrients: A typical keto diet consists of 70% fat, 20% protein, and only 10% carbs. However, there are variations of the keto diet, such as the cyclical ketogenic diet (CKD) and the targeted ketogenic diet (TKD), which allow for more flexibility with carb intake.
• Choose your protein sources: Include a variety of protein-rich foods such as meat, fish, seafood, eggs, or tofu. Aim for 20-30% of your diet to be made up of protein.
• Fill up on low-carb veggies: Reach for nutrient-dense, non-starchy vegetables like kale, broccoli, spinach, asparagus, mushrooms, peppers, and tomatoes. These will provide essential vitamins, minerals, and fiber.
• Healthy fats are key: Increase your intake of healthy fats from high-quality plant and animal sources. Good choices include olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Stay hydrated: Drink plenty of water throughout the day. Keto diets have a diuretic effect, so it's important to stay well-hydrated to avoid constipation, dizziness, and cravings.
• Get creative with recipes: Look for keto-friendly recipes online or in cookbooks. Find recipes that include your favorite foods and ingredients to make your meal plan enjoyable and sustainable.
• Prepare and plan ahead: Use a meal plan or app to help you stay organized. Cook in batches and freeze meals for later to make it easier to stick to your plan.

Manage expectations: Understand the side effects and challenges of the keto diet

Manage Expectations: Understanding the Side Effects and Challenges of the Keto Diet

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity as a weight-loss method. While the diet has been shown to be effective for weight loss and certain health conditions, it is not without its side effects and challenges. Here are some things to keep in mind as you consider starting a keto diet:

Keto Flu

One of the most common side effects of starting a keto diet is the so-called "keto flu." This term refers to the period after you begin the diet when your body is adjusting to burning fat for energy instead of carbohydrates. Symptoms of keto flu can include extreme lethargy, mental fog, constipation or diarrhoea, and increased thirst and urination. These symptoms typically last for a week or two as your body adjusts to the new diet.

Nutritional Deficiencies

The keto diet restricts several food groups, including starchy vegetables, fruits, beans, and legumes, which are good sources of essential vitamins and minerals. As a result, there is a risk of nutritional deficiencies when following a keto diet. It is important to ensure that you are still getting adequate amounts of fibre, vitamins, and minerals through other food sources or supplements.

Digestive Issues

The keto diet can also cause digestive issues, such as constipation, due to the change in fibre intake. Additionally, the high-fat content of the diet may be difficult for some people to tolerate and can lead to digestive discomfort.

Social Challenges

Following a keto diet can also present social challenges, as it may be difficult to stick to the diet when eating out or socialising with friends and family. It is important to plan ahead and make smart choices when dining out, such as opting for meat and vegetable options and choosing low-carb condiments.

Exercise Performance

In the initial stages of the keto diet, you may experience decreased exercise performance as your body adjusts to using fat for fuel instead of carbohydrates. It is recommended to start with low-intensity exercises and gradually increase the intensity as your body adapts to the new diet.

Long-Term Sustainability

While the keto diet can be effective for short-term weight loss, it may not be sustainable as a long-term dietary pattern. A keto diet can be restrictive and challenging to maintain, and there is a risk of falling back into old eating habits once the diet is over. It is important to make gradual changes to your eating habits and incorporate more non-starchy vegetables and less bread, pasta, flour, and sugar into your diet.

Frequently asked questions