Should You Start Keto? Signs To Look Out For

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet that can be tough to start. It involves a massive shift in your physiology and lifestyle, and it may not be suitable for everyone.

Before starting the keto diet, it's important to understand what it is, why it works, and how to do it correctly. The keto diet aims to put your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can be achieved by drastically reducing carbohydrate intake and replacing it with healthy fats. The diet can lead to weight loss and improve your overall health, including lowering your risk for certain diseases.

- Food choices: Know which foods to eat and avoid. Meat, fish, eggs, nuts, healthy oils, avocados, and low-carb veggies are encouraged. Sugary foods, grains, starches, most fruits, legumes, root vegetables, and unhealthy fats should be limited or eliminated.

- Calorie intake: It's important to eat the right amount of calories, fats, carbs, and protein to meet your goals. Generally, aim for a calorie deficit if you want to lose weight and a surplus if you want to gain weight.

- Prepare for side effects: You may experience the keto flu during the first few days or weeks of the diet, which can include fatigue, mental fogginess, digestive issues, and decreased energy levels. Staying hydrated, getting enough sleep, and increasing your sodium, potassium, and magnesium intake can help alleviate these symptoms.

- Long-term considerations: There is limited research on the long-term effects of the keto diet. It is generally considered safe for extended periods if you can maintain a healthy weight, feel healthy, and have a good quality of life while on the diet.

Know what foods to eat and which to avoid

Knowing what foods to eat and which to avoid is the most important factor when starting the keto diet. Here is a breakdown of the different meat, seafood, vegetables, fruits, dairy products, fats, and oils you can enjoy.

Meat and Seafood

Chicken (dark meat is ideal), tuna (canned tuna is OK, and oil-packed is best for the fats), and other seafood are good sources of protein and fat. Remember, choosing organic, grass-finished beef, heritage pork, and free-range chicken are always optimal choices, in addition to fattier cuts.

Vegetables

Vegetables are an important source of nutrients on a keto diet, but some contain a higher percentage of carbs and should be avoided or limited. Root vegetables like beets, carrots, and potatoes are higher in carbs and starches and can take your body out of ketosis. Instead, opt for leafy greens such as lettuce (the darker the better), spinach, kale, broccoli, cauliflower, tomatoes, and eggplant.

Keep in mind that cooking vegetables can increase the carb count. Before preparing your meals, consider the difference in carbs for raw versus cooked. Some vegetables, like potatoes, have a dramatic increase in calories and carbs when cooked. If that’s the case, choose vegetables you can eat raw, or opt to minimally cook veggies.

Fruits

Fruits are often seen as the enemy of a keto diet, but remember that there are a handful of fruits that can be eaten in moderation. Avocado (yes, it’s a fruit!), raspberries, blackberries, and strawberries are good choices.

Serving size is an important consideration when it comes to fruit. It’s easy to eat a whole bowl of raspberries, but that will equate to a day’s worth of carbs in one sitting. It may be helpful to measure fruits to accurately account for net carbs throughout the day.

Dairy

If you’re wondering how to start a keto diet, and if dairy can be included, then know that yes, it can! Of course, some dairy is more favorable than others, but overall, dairy products are high-fat, low-carb protein sources that are perfect for a keto lifestyle. Evaporated and dry milk products have higher carb counts, so avoid those. Additionally, drink milk in moderation as it contains lactose.

The following dairy products are great options but always reach for full-fat: ghee (clarified butter), butter, and cream.

Fats and Oils

Fat is at the center of a truly ketogenic diet. Generally, keto diet percentages are as follows: 70 to 80 percent of daily calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates.

Like protein, it’s important to consume high-quality fats, avoiding deep-fried, empty calories. Here are some good sources of fats: oils (avocado oil, coconut, extra virgin olive oil, MCT), nuts (Brazil nuts, pecans, macadamia), and seeds (chia, flax, hemp, sunflower).

Nuts and seeds are easy to overdo, so it’s wise to measure your serving size to make sure you’re in a healthy range of carbs. While nuts and seeds are lower in carbs, they still do contain enough carbs to take you out of ketosis in large amounts.

Be prepared to eat lots of fat

The ketogenic diet is a high-fat, low-carb eating plan. It can be tough to start, as it requires a drastic departure from the standard American diet, which is high in carbohydrates and processed foods. On keto, you'll be getting about 60-70% of your calories from fat, 25-30% from protein, and 5-10% from carbohydrates.

Why Keto is High-Fat

The key to ketosis (burning fat on keto) is carb restriction. By keeping carbs low, you keep blood sugar and insulin levels low, signalling to your liver to burn fat and make ketones. Protein is important for muscle and brain health, but its benefits are confined to a tight window. An excess of protein spikes insulin levels, which would spell an end to fat-burning ketosis. Therefore, the bulk of your keto calories must come from fat, which has a minuscule impact on insulin levels.

Types of Fat

There are four types of fat: saturated, monounsaturated, polyunsaturated, and trans fat.

• Saturated fat is found in meat, lard, egg yolks, coconut oil, butter, and palm oil. It was once believed to be linked to heart disease, but this theory has been largely debunked by recent research.
• Monounsaturated fat is found in olives and avocados and is linked to lower blood pressure and healthier blood sugar levels.
• Polyunsaturated fat is found in two categories: omega-6s and omega-3s. Omega-3s are found in flax seeds and fish, while omega-6s are found in soybean oil, sunflower oil, safflower oil, cottonseed oil, and peanut oil. While omega-3s help resolve inflammation and can be beneficial for autoimmune diseases, excessive omega-6s can promote inflammatory conditions.
• Trans fat is a definite no-no on keto or any other diet. It is created through a process called hydrogenation and is linked to cancer and heart disease.

How to Eat Enough Fat on Keto

• Eat eggs- they are the perfect keto food, with about 65% fat, 35% protein, and minimal carbs.
• Favor fatty cuts of meat like ribeye, chuck roast, and lamb leg.
• Cook low-carb veggies in coconut oil or butter, and use olive oil as a salad dressing.
• Take MCT oil, which is derived from coconut and goes straight to your liver for ketone production.
• Make fat bombs- bite-sized balls containing high-fat ingredients like cream cheese, nut butters, and coconut oil.
• Try bulletproof coffee- a mixture of brewed coffee, grass-fed butter, and MCT oil.
• Enjoy creamy soups and sauces made with full-fat dairy.
• Use multiple fat sources at each meal- for example, add a fried egg and melted cheese to avocado toast.
• Dunk veggies in high-fat dips like creamy onion dip, ranch, or blue cheese dressing.
• Roast vegetables in oil- drizzle olive oil on broccoli, cauliflower, zucchini, bell peppers, or onions and bake in a high-heat oven.
• Sprinkle in nuts and seeds- add them to granola, oatmeal, salads, vegetable dishes, or use them as a crust for pies.
• Whip up a full-fat dairy smoothie with heavy cream, full-fat yogurt, or whole milk.
• Add shredded coconut to snacks and sweets- coconuts are among the highest-fat fruits.
• Load up on avocado for monounsaturated fats.

The amount of fat needed on keto varies by individual, but most people aim for about 70% of calories from fat. On a 2,000-calorie diet, this would be about 156 grams of fat per day.

If you don't eat enough fat on keto, your body won't stay in ketosis. You may still lose weight if your diet is low in carbohydrates, but you could also experience hunger and low energy levels, making the keto diet less sustainable.

Know how much protein to eat

Protein is one of three macronutrients that provide calories. The other two are carbohydrates and fat. It is essential for wound healing, injury recovery, and muscle growth. There are nine essential amino acids that we must get through food.

On a keto diet, you need anywhere from 20 to 30% of your calories from protein. According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the most ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend sticking to a target range of 1.2-2.0 g/kg body weight, depending on your lifestyle. For instance, if you are a male who lifts heavy weights often, you may want to eat at the higher end of the protein range, while a smaller female who doesn’t do much weight lifting may do better at the lower end of the protein range.

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people will need at least 60 grams of protein per day, so aim to include at least a “deck of cards” worth of meat at each meal.
• Spreading protein intake evenly throughout the day is the easiest way to meet your goals.
• Nuts, seeds, and cheese can easily boost your protein intake.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.
• For more exact numbers, a food scale is a worthwhile investment.

Some people worry that eating too much protein on a keto diet may kick them out of ketosis by increasing their blood sugar and insulin levels. However, this is unlikely. Sticking to the recommended protein guidelines of 1.2-1.0 grams per kilogram of target body weight should be adequate protein to support ketosis with no risk of kicking you out of ketosis.

If you have type 1 diabetes, you may be more sensitive to the effects of protein on your glucose levels. In this case, it’s important to work with your healthcare team to determine your ideal protein needs.

Get familiar with reading nutrition labels

The keto diet is a high-fat, low-carb eating plan that can be tough to start. It requires you to cut back significantly on carbohydrates, so you can burn fat for fuel and enter a metabolic state called ketosis.

To succeed on the keto diet, it's essential to get familiar with reading nutrition labels. Here are some tips to help you become an expert at reading food labels while on the keto diet:

• Serving Size: Understand the difference between serving size and portion size. Serving size refers to the amount that reflects what people typically eat, not what they should eat. It's important to know the serving size to calculate the correct nutrition information per serving.
• Calories: Calories are measurements of energy contained in food. On the keto diet, you don't need to count calories, but it's still helpful to be aware of the calorie content of the foods you're consuming. This can help you determine if a food is a snack or a meal and make more informed choices.
• Macronutrient Ratio: Understand the difference between total carbohydrates, dietary fiber, sugars, added sugars, and sugar alcohols. To stay in ketosis, it's crucial to monitor your net carbs, which can be calculated by subtracting dietary fiber and sugar alcohols from total carbohydrates.
• Percent Daily Value: Percent Daily Values (%DV) show the average percentage of a specific nutrient you need for the entire day, based on a 2,000-calorie diet. This can help you ensure you're getting enough of certain nutrients, but keep in mind that these values are for the average person and may not directly apply to your diet.
• Ingredient List: The ingredient list is crucial for spotting specific ingredients that aren't keto-friendly. Look out for hidden sources of sugar and artificial ingredients. Ingredients are listed in descending order by weight, so pay attention to the order.
• Total Fat: On the keto diet, aim for foods with medium to high-fat content. Make sure to limit trans fats, as they can be harmful.
• Cholesterol: Don't be alarmed by high cholesterol numbers on nutrition labels. Cholesterol is misunderstood, and your diet has little effect on cholesterol levels.
• Sodium: Sodium is important on the keto diet as it's a source of electrolytes, which can help alleviate the keto flu. Aim for 3000-5000mg per day.
• Total Carbohydrates: This is one of the most critical parts of the nutrition label for keto dieters. Keep your carb count below 20-40g each day. You can count total carbs or calculate net carbs by subtracting dietary fiber and sugar alcohols from total carbs.
• Protein: Since protein isn't the main focus of keto, keep your intake moderate or in line with your macros.
• Additional Nutrients: Look for products that list Magnesium, Vitamin D, or Potassium, as these can boost the nutritional value of keto and reduce keto flu symptoms.
• Daily Value Percentages: Ignore these percentages, as they are based on general diet guidelines and not your own keto macros.
• Ingredients: Carefully read the ingredient list to avoid hidden sugars and non-keto ingredients. Look out for artificial sweeteners and starchy fillers. Opt for natural alternative sweeteners like stevia, monk fruit, Erythritol, or Xylitol.

Know that you may experience the keto flu

If you're considering starting the keto diet, it's important to be aware of the potential side effects, including the so-called "keto flu." This refers to a group of flu-like symptoms that can occur when you drastically reduce your carbohydrate intake. It is your body's response to entering ketosis and withdrawing from carbs, which are the body's default source of energy.

The keto flu can set in within the first few days of starting the keto diet and can last for a week or more. Symptoms can range from mild to severe and may include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness and aches
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Brain fog or difficulty focusing
• Less energy for intense exercise
• Headaches

The good news is that there are ways to manage and reduce the symptoms of keto flu. Here are some strategies to help you get through it:

• Ease into the keto diet gradually: Instead of drastically cutting out carbs, try reducing your carb intake slowly over the course of a few days or weeks. This gives your body more time to adjust to the new way of eating.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can be a common issue when starting the keto diet. Water can also help reduce symptoms like fatigue and headaches.
• Increase your electrolyte intake: The keto diet can deplete your body's electrolytes, so be sure to add plenty of electrolytes like salts, potassium, and magnesium. Drinking sports drinks or taking supplements can help.
• Get enough rest: Listen to your body and allow yourself to rest when you're feeling unwell. Avoid strenuous exercise and opt for lighter activities such as walking or yoga instead.
• Adjust your diet: Include plenty of foods high in magnesium and potassium, such as almonds, spinach, salmon, avocado, and leafy greens. Also, ensure you're getting enough fiber, which can be challenging on a low-carb diet.
• Consider taking it slow: If you find the keto flu challenging, you can always ease into the keto diet more gradually. Reducing your carb intake slowly may help your body adjust more naturally and reduce the negative symptoms.

Remember, the keto flu is usually temporary, and you can take steps to minimize its effects. If your symptoms don't improve or become severe, consult your doctor or a healthcare professional.

Frequently asked questions