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

Ketosis is a metabolic state where your body uses fat for fuel instead of carbohydrates or sugar. Ketosis can be beneficial for weight loss, type 2 diabetes, and neurological disorders, among other conditions. Here are some ways to jump-start ketosis:

- Minimize your carb consumption: Eating a very low-carb diet is the most important factor in entering ketosis.

- Include coconut oil in your diet: Coconut oil contains fats called medium-chain triglycerides (MCTs) that are rapidly absorbed and taken directly to your liver, where they can be used immediately for energy or converted into ketones.

- Ramp up your physical activity: Being more physically active each day can help you get into and stay in ketosis.

- Increase your healthy fat intake: Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis.

- Try a short fast or a fat fast: Another way to get into ketosis is to go without eating for several hours.

- Maintain adequate protein intake: Getting into ketosis requires a protein intake that's adequate but not excessive.

- Test ketone levels and adjust your diet as needed: Testing your ketone levels can help you determine whether you need to make any adjustments to get into ketosis.

Cut carbs

Cutting carbs is the most important factor in entering ketosis. Your cells typically use glucose (sugar) as their main source of fuel. However, when your carb intake is very low, your glycogen stores are reduced and your levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body.

The degree of carb restriction needed to induce ketosis varies by the person and can be affected by certain factors, such as the types of exercise you do. Some people need to limit their net carb intake to 50 grams (g) or fewer per day, while others can get into ketosis while eating more than that. Generally, eating 5–10% of total calories from carbs will produce ketosis.

• Read labels: All brands are not created equal. Sometimes (but not always) you have to pony up on the keto diet for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example.
• Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs.
• Garlic, onions, lemon juice, balsamic vinegar, mushrooms, berries, and yes even some herbs and spices – all contain carbs that add up. If you aren’t getting into ketosis there is a reason – it’s usually hidden carbs that you aren’t counting.
• If you are not, or never have been, the proud owner of your very own uterus, then I suggest you skip over this one. You’ve been warned. The first month or two on keto you may experience some strange periods (aka. Shark Week.) Don’t be alarmed. When you lose weight and your body detoxes from sugar and excess carbs, all kinds of hormonal changes (for the better) occur. Initially though, you may experience heavier periods than normal, more extreme PMS symptoms, etc. This is normal, and while it’s inconvenient it shouldn’t last more than a few months at the most.

Eat more healthy fats

Eating more healthy fats is one of the most important factors in entering ketosis. Here are some tips to help you eat more healthy fats:

• Increase your intake of healthy fats: Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis. Ketogenic diets for weight loss, exercise performance, and metabolic health usually provide 55–60% of calories from fat. The classic ketogenic diet used for epilepsy is even higher in fat, typically providing 85–90% of calories from fat.
• Choose high-quality fat sources: Because fat makes up such a large percentage of a ketogenic diet, it's important to choose high-quality fat sources. Healthy fats include fatty fish, olive oil, and avocado oil. Many healthy, high-fat foods are also very low in carbs.
• Be mindful of side effects: Consuming high-fat foods can lead to side effects such as nausea, vomiting, and gastroesophageal reflux disease (in some children). If weight loss is your goal, it's important to make sure you're not consuming too many calories in total, as this can cause your weight loss to stall.
• Eat more coconut oil: Eating coconut oil can help you get into ketosis. Coconut oil contains fats called medium-chain triglycerides (MCTs) which are rapidly absorbed and taken directly to your liver, where they can be used immediately for energy or converted into ketones.
• Eat more fatty fish: Fatty fish such as salmon and mackerel are excellent sources of healthy fats. They are also high in omega-3 fatty acids, which have been linked to reduced inflammation and lower risk of disease.
• Try fat fasting: A fat fast is a short-term dietary protocol that involves consuming 80–90% of your calories from healthy fats for a few days. It may help you get into ketosis quickly and can be a powerful way to break a weight loss plateau.

Try intermittent fasting

Intermittent fasting is a powerful tool to jump-start ketosis and can be a great way to kickstart your keto journey. It involves avoiding calorie consumption over an extended period, typically allowing an 8-12 hour window each day for eating. Some people practice OMAD (one meal a day), which provides a 1-2 hour eating window.

Intermittent fasting can be a great way to transition your body from burning glucose to burning fat for energy. By reducing your calorie intake during a set time period, you can deplete your glycogen stores, forcing your body to use fat for energy. This is the same principle as the keto diet, which aims to switch your body's main fuel source from glucose derived from carbohydrates to fats and molecules called ketones.

There are several ways to practice intermittent fasting. The most popular is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Another method is the 5:2 method, where you eat normally for five days and then restrict your calorie intake for two non-consecutive days.

When practicing intermittent fasting, it's important to stay hydrated. Drink plenty of water, and consider increasing your electrolyte intake, including sodium, magnesium, and potassium.

Before starting intermittent fasting, it's recommended to consult with your healthcare provider, especially if you have any pre-existing health conditions or are taking medications. It may not be suitable for everyone, and some people may find it too restrictive or challenging to maintain.

Combining intermittent fasting with a keto diet can be a powerful approach to achieving your health goals, but it's important to approach it with caution and always prioritise your health and well-being.

Drink more water

Drinking water is essential to staying healthy, and this is no different when it comes to the keto diet. In fact, it becomes even more important, as the keto diet can make you dehydrated. This is because low-carb diets tend to retain less water, and you will lose more fluids through urination compared to other diets.

Drinking water is crucial to prevent dehydration, which can cause a range of symptoms, including headaches, muscle cramps, rapid heartbeat, sickness, and muscle weakness. To avoid dehydration, it is recommended to drink water when you feel thirsty. You can also add some salt to your water, as this will help your body retain water and prevent dehydration.

The amount of water you should drink while on the keto diet depends on several factors, such as the amount of exercise you do, the extent to which you restrict carbs, and the temperature of the place where you live. A general formula to estimate your daily water intake is to drink between 50% to 100% of your body weight in ounces. For example, if you weigh 150 pounds, you should aim for 75-150 ounces of water per day.

It is important to note that drinking too much water can also be harmful, as it can dilute the electrolytes in your body and lead to a condition called hyponatremia, which is associated with symptoms such as confusion, lethargy, headaches, and cramps. Therefore, it is crucial to maintain a balance and listen to your body's needs.

In addition to water, you can also drink other fluids such as tea, coffee, and sparkling water to stay hydrated. These beverages count towards your daily fluid intake and can help you stay properly hydrated.

Drinking enough water is crucial not only for preventing dehydration but also for supporting the breakdown of fatty acids in your body and reducing stress on your kidneys. By staying hydrated, you will also increase the rate of fat metabolization, reduce your appetite and cravings, and promote overall health.

In conclusion, drinking adequate water is essential for anyone on the keto diet. By listening to your body and maintaining a balance, you can stay properly hydrated and avoid the negative consequences of both dehydration and over-hydration.

Exercise more

Exercise is an important part of the keto diet. It can help to burn fat, increase weight loss, and improve overall health. However, it is important to note that the keto diet may affect your exercise performance, especially when it comes to high-intensity workouts. Here are some tips and guidelines to help you maximise the benefits of exercise while on the keto diet:

• Combine weight training, LISS, and HIIT for weight loss: Weight training helps increase lean muscle mass, which can be lost during caloric restriction. It also helps you work harder during aerobic training, leading to increased fat and calorie burn. LISS (Low-Intensity Steady State) exercises, such as running, walking, cycling, or swimming, are performed at a low intensity that can be maintained for 30 to 60 minutes, maximising calorie burn. HIIT (High-Intensity Interval Training) involves short bursts of intense cardio, increasing the body's resting metabolic rate and promoting fat burn even at rest. Combining these three types of exercises can create a synergistic effect, maximising weight loss and improving overall health.
• Modify your exercise regimen or the keto diet: Depending on your health and fitness goals, you may need to adjust your exercises or opt for a modified keto diet. The Targeted Ketogenic Diet (TKD) involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercise, providing a boost of carbs for muscle fuel. The Cyclical Ketogenic Diet (CKD) or Carb Cycling involves a low-carb keto diet for 5-6 days, followed by a higher-carb, low-fat diet for 1-2 days, allowing for muscle glycogen replenishment while maintaining ketosis.
• Set a daily calorie goal: While body recomposition is about more than just calories in versus calories out, daily calorie intake still matters. Set a caloric deficit if your goal is weight loss, and a caloric surplus if you aim to bulk up and minimise body fat.
• Connect a fitness device: Using a FitBit, Garmin, or Apple Health device can provide more precise data on calories burned, helping you track your progress and adjust your diet and exercise regimen accordingly.
• Consume adequate protein: Ensure your muscles have the raw material they need to get stronger by maintaining protein intake at about 25% of total calories, or 0.8-1.0 grams per kilogram of body weight. If you're aiming for significant muscle gain, consider up to 1.6 grams of protein per kilogram of body weight, but don't exceed this amount as research suggests it offers no additional benefits.
• Get plenty of rest: Allow your body to recover effectively between workouts by taking days off and getting sufficient sleep. This is crucial for building optimal amounts of muscle tissue.
• Drink plenty of water and maintain electrolyte levels: The keto diet can lead to dehydration and electrolyte imbalances, so it's essential to increase water intake and ensure adequate electrolyte levels. Consume leafy greens like kale, spinach, and collard greens, and add pink Himalayan sea salt to your food and water. You can also take a high-quality commercial electrolyte supplement.
• Listen to your body: The first few weeks on keto can be challenging as your body adapts to using fat as its primary fuel source. Don't hesitate to reduce the intensity of your workouts during this adjustment period. You may experience reduced performance even in exercises that don't rely heavily on glycogen stores, but this effect is usually temporary, and your physical performance will likely return to baseline once you're fat-adapted.

Frequently asked questions