Kick-Starting Your Weight Loss Journey With Keto

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight-loss method. The goal of the keto diet is to put your body in a state of ketosis, where it burns fat for energy instead of carbohydrates and sugar. While the keto diet has been shown to be effective for weight loss, it requires drastic changes to your diet and should be done under medical supervision. Before starting the keto diet, it is important to consult with a doctor or nutritionist, especially if you have other dietary restrictions. This diet may not be suitable for everyone, and it is important to be aware of the potential risks and side effects.

Understand the basics of the keto diet

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first surfaced in the 1920s as a way to help with conditions like epilepsy and diabetes.

The keto diet is a significant departure from the standard American diet, which is typically high in carbohydrates and processed foods. On keto, your nutrition centres 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.

Severely Limit Carbohydrates

Start off with between 20 and 30 grams of carbohydrates per day. Remember that carbs are not just found in bread, pasta, chips, cookies, and candy. Beans, fruit, and vegetables also contain carbohydrates. The only foods that don't contain carbs are meat (protein) and pure fats like butter and olive oil.

Eat More Fat

Because fat will make up most of your daily calories, it's important to choose healthy fats from high-quality plant and animal sources. Good options include olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.

Moderate Your Protein Intake

Protein can be converted into glucose, so overeating protein can take your body out of ketosis. Keep your protein intake moderate, and think of your ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.

Know What Foods to Eat and What to Avoid

In addition to meat, fatty fish like salmon, trout, tuna, and mackerel are good options on the keto diet. Eggs, butter, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies are also recommended.

Foods to avoid include sugary foods, grains or starches, fruit (except small portions of berries), beans or legumes, root vegetables and tubers, low-fat or diet products, condiments with added sugar, unhealthy fats, alcohol, and sugar-free diet foods.

Be Prepared for Side Effects

The keto diet can cause a period of adjustment known as the "keto flu." During this time, you may experience symptoms like lethargy, mental fog, and digestive issues. These symptoms usually last up to a week but can persist for longer in severe cases.

Know When Keto Might Not Be Right for You

The keto diet is not suitable for everyone. It may be harmful if done incorrectly or without proper supervision. It can also be challenging for those with existing dietary restrictions, such as vegans or vegetarians, or those with food allergies.

The keto diet can also affect your gut health, as it requires cutting out nutrient-dense and fibre-rich foods. It may also decrease cholesterol for some people but increase it for others.

Have a Plan for After Keto

The keto diet is not meant to be a long-term solution, and experts recommend keeping it short-term. It's important to have a plan for transitioning to a healthier diet after keto to avoid falling back into old habits.

Consult Your Doctor

Before starting the keto diet, it's important to talk to your doctor, especially if you have other dietary restrictions or health conditions.

Know what foods to eat and avoid

Knowing what foods to eat and what to avoid is crucial when starting a keto diet. Here are some detailed guidelines:

Foods to Eat

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey are excellent sources of protein.
• Fatty Fish: Include salmon, trout, tuna, and mackerel in your meals.
• Eggs: Opt for pastured or omega-3 whole eggs.
• Dairy: Butter, cream, and cheeses like cheddar, goat, cream, blue, or mozzarella are recommended.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are good choices.
• Healthy Oils: Extra virgin olive oil and avocado oil are ideal for cooking and salad dressings.
• Avocados: Whole avocados or freshly made guacamole are nutritious and healthy fats.
• Low-Carb Vegetables: Focus on green veggies, tomatoes, onions, peppers, and other non-starchy options.

Foods to Avoid

• Sugary Foods: Avoid soda, fruit juice, smoothies, cakes, ice cream, candy, and other sugary treats.
• Grains and Starches: Wheat-based products, rice, pasta, and cereal should be limited or replaced.
• Fruits: Most fruits are high in sugar, except for small portions of berries like strawberries.
• Beans and Legumes: Peas, kidney beans, lentils, and chickpeas are not keto-friendly.
• Root Vegetables: Potatoes, sweet potatoes, carrots, and parsnips are starchy and high in carbs.
• Low-Fat or Diet Products: Avoid low-fat mayonnaise, salad dressings, and condiments, as they often contain added sugars.
• Unhealthy Fats: Processed vegetable oils, mayonnaise, and similar options should be limited.
• Alcohol: Beer, wine, liquor, and mixed drinks can interfere with ketosis.
• Sugar-Free Diet Foods: Even sugar-free candies, syrups, and puddings can contain non-keto-friendly ingredients.

Remember, it's important to base your keto diet mostly on whole, single-ingredient foods. Consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Plan meals and stock up on keto-friendly foods

Planning your meals and stocking up on keto-friendly foods is an important step in starting a keto diet. The keto diet is a high-fat, low-carbohydrate diet that can be restrictive, so it's important to plan ahead and stock up on the right foods. Here are some tips to help you get started:

• Know Your Macros: The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs. Keep this in mind when planning your meals and aim for a similar breakdown.
• Choose the Right Fats: Not all fats are created equal. Opt for healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Increase Your Healthy Fat Intake: Fats should make up at least 60% of your daily calories on the keto diet. Many people under-eat fat when trying this diet, so make sure you're getting enough.
• Moderate Your Protein Intake: Protein can be converted into glucose, so keep your protein intake moderate. Aim for 20-30% of your diet to be made up of protein.
• Eat Plenty of Non-Starchy Vegetables: When limiting your carb intake, it's important to eat plenty of non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers to ensure you're getting enough vitamins, minerals, and fiber.
• Choose Keto-Friendly Dairy: Full-fat dairy products are a great source of healthy fats. Go for options like butter, cream, and cheese.
• Avoid Starchy and High-Carb Foods: Stay away from starchy vegetables like potatoes, sweet potatoes, corn, peas, and beans. Also, limit your fruit intake to low-sugar berries like strawberries, raspberries, and blackberries.
• Drink Plenty of Water: The keto diet has a diuretic effect, so it's important to stay hydrated. Aim for at least 6-8 glasses of water per day.
• Up Your Electrolytes: In ketosis, your body excretes more water and electrolytes, so make sure to get enough sodium and potassium. Salt your foods and include bone broth in your diet.
• Plan Your Meals: Planning your meals in advance can help you stay on track and make sticking to the diet easier. There are many keto-friendly recipes and meal ideas available online and in cookbooks.
• Stock Up on Keto-Friendly Snacks: Keto-friendly snacks can help you manage your hunger between meals. Options include hard-boiled eggs, nuts, low-carb veggies with guacamole or salsa, and full-fat Greek yogurt.

Be aware of potential side effects and risks

While the keto diet can be an effective way to lose weight, it is not without its risks and side effects. Here are some potential issues to be aware of before starting a keto diet:

Keto Flu

Within the first week or so of starting a keto diet, you may experience what is commonly known as "keto flu". This is a result of changes to your body's balance of fluids and minerals due to the sudden reduction in carbohydrate intake. Symptoms of keto flu include:

• Stomach aches or pains
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Lethargy and reduced energy for intense exercise

These symptoms typically last up to a week but can persist for longer in severe cases. It is recommended to start the diet slowly, stay hydrated, exercise lightly, and get plenty of rest to reduce the chances of getting keto flu.

Electrolyte Imbalance

The keto diet can lead to an electrolyte imbalance, as your kidneys excrete more water and electrolytes. This can be mitigated by increasing your intake of sodium and potassium, such as by salting your food, drinking salted bone broth, and eating non-starchy vegetables like asparagus, kale, bell peppers, and arugula.

Constipation

The keto diet is low in fibrous foods, which can lead to constipation. It is important to include plenty of non-starchy vegetables in your diet to promote healthy digestion and prevent constipation.

Micronutrient Deficiencies

The keto diet restricts many nutrient-dense and fiber-rich foods, such as legumes, whole grains, starchy vegetables, and fruits. This restriction may put you at risk of deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Increased Cholesterol

The keto diet is high in fat, including saturated fats, which can lead to an increase in "bad" LDL cholesterol. This, in turn, is associated with an increased risk of heart disease. Therefore, it is important to monitor your cholesterol levels and consult a doctor or dietitian before starting the keto diet.

Liver and Kidney Problems

The keto diet may overload the kidneys due to the high protein intake and worsen existing liver conditions due to the high amount of fat that needs to be metabolized. If you have any liver or kidney problems, it is crucial to consult a healthcare professional before starting the keto diet.

Fuzzy Thinking and Mood Swings

The keto diet restricts carbohydrates, which are the brain's preferred source of energy. This can lead to confusion, irritability, and mood swings.

Long-Term Sustainability

The keto diet is quite restrictive and may be challenging to maintain in the long term. It is not intended as a permanent dietary change, and there is a risk of falling back into old eating habits once the diet is over, potentially undoing any weight loss or health benefits achieved.

Consult a healthcare professional before starting

Before starting a keto diet, it is important to consult a healthcare professional. This is especially true if you have other dietary restrictions, such as being a vegan, vegetarian, or having certain food allergies. Experts can help you find alternatives or substitutes and come up with a meal plan that best suits your needs.

If you take medication for diabetes or high blood pressure, you should speak with your doctor about adjusting your medications. Those who are breastfeeding or have rare metabolic conditions should also avoid being in ketosis. In addition, if you struggle with GI issues, the keto diet may not be suitable as one of its side effects is constipation.

It is also important to note that the keto diet can be restrictive and may not be sustainable for some people's lifestyles and preferences. Therefore, it is crucial to discuss any significant diet or lifestyle changes with a healthcare professional. They can help determine if the keto diet is right for you and provide guidance on how to start and maintain the diet safely and effectively.

Furthermore, the keto diet can be high in saturated fat, leading to an increased risk of heart disease. It can also cause nutrient deficiencies, liver problems, kidney problems, and constipation. As such, it is essential to get your cholesterol checked regularly and ensure you are consuming enough vitamins and minerals.

Overall, while the keto diet can be an effective way to lose weight and manage certain health conditions, it is not suitable for everyone. Consulting a healthcare professional can help ensure that you are making an informed decision about your health and well-being.

Frequently asked questions