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

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method in recent years. The diet first surfaced in the 1920s as a way to help with conditions like epilepsy and diabetes. Today, the keto diet is used to help with weight loss and several other health conditions, including type 2 diabetes, cognitive and memory improvement, cancer, and psychiatric disorders.

The keto diet is a restrictive diet, with fats making up anywhere from 60% to 80% of your daily calories, proteins making up 15% to 20%, and carbs restricted to no more than 50 grams. Before starting the keto diet, it is important to talk to your doctor or a nutritionist, especially if you have other dietary restrictions.

The keto diet can be tough to start, as it requires drastic changes to your daily diet. To help you get started, here are some tips:

- Know what foods you can eat and avoid. In addition to bread, pasta, and chips, beans, fruit, and veggies also contain carbs. The only foods that don't contain carbs are meat and pure fats like butter and olive oil.

- Examine your relationship with fat. To prepare for a high-fat diet, start making small adjustments to your daily meals, like ordering a burger without the bun and opting for non-starchy veggies instead of potatoes or rice.

- Be mindful of your protein intake. Protein can be converted into glucose, so overeating protein can take your body out of ketosis.

- Find keto-approved recipes. Look for recipes with foods you know you'll like so you're not tempted to turn to carbs.

- Tell your family about your weight loss goals. You may not be able to eat what they're eating, so it's important to prepare them for your new habits.

- Be aware of potential side effects. Many people experience the keto flu after starting the diet, which can include symptoms like lethargy, mental fog, and constipation or diarrhea.

- Up your electrolytes. In ketosis, your kidneys excrete more water and electrolytes, so it's important to get enough sodium and potassium.

- Know when keto might not be right for you. The keto diet may not be sustainable if you have existing dietary restrictions or are taking certain medications.

Know what foods to eat and which to avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your 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.

Here's a detailed guide to the foods you can eat and those you should avoid on a keto diet:

Foods to Eat

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey are excellent sources of protein and often contain no carbs.
• Fatty fish: Salmon, trout, tuna, and mackerel are rich in B vitamins, potassium, selenium, and omega-3 fats.
• Eggs: Pastured or omega-3 whole eggs are a great source of protein and contain less than 1 gram of carbs each.
• Butter and cream: Grass-fed butter and heavy cream are pure fats that can be used generously in cooking.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella are keto-friendly and add flavour to dishes.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc., are healthy, high in fat, and low in carbs.
• Healthy oils: Extra virgin olive oil and avocado oil are excellent choices for cooking and salad dressings.
• Avocados: Whole avocados or freshly made guacamole are nutritious and healthy fat sources.
• Low-carb vegetables: Green veggies, tomatoes, onions, peppers, and other above-ground vegetables are keto-friendly.
• Condiments: Salt, pepper, herbs, and spices can be used generously to add flavour to your meals.

Foods to Avoid

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, and other sugary treats are high in carbs and should be avoided.
• Grains and starches: Wheat-based products, rice, pasta, cereal, and similar foods are starchy and should be limited.
• Fruit: Most fruits are high in carbs, except for small portions of berries like strawberries, raspberries, and blackberries.
• Beans and legumes: Peas, kidney beans, lentils, chickpeas, and other legumes are high in carbs and should be avoided.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, and similar veggies are starchy and should be limited.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and similar products often contain added sugars and should be avoided.
• Condiments and sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, and similar condiments often contain high amounts of sugar.
• Unhealthy fats: Processed vegetable oils, mayonnaise, and other unhealthy fats should be limited.
• Alcohol: Beer, wine, liquor, and mixed drinks can hinder ketosis and should be consumed in moderation, if at all.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts often contain sugar alcohols, which can affect blood sugar levels.

Remember, the key to a successful keto diet is drastically reducing your carbohydrate intake and replacing it with healthy fats. Always consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Understand your relationship with fat

The keto diet is a high-fat, low-carb eating plan. It involves getting 60-70% of your daily calories from fat. This is a significant shift from the standard American diet, which is typically high in carbohydrates and processed foods.

If you're considering the keto diet, it's essential to examine your relationship with fat. Here are some key points to keep in mind:

• Overcoming Fat Fear: You may have been taught to avoid fat due to its association with heart disease and other health issues. However, the research on dietary fat is mixed, and some studies suggest that the total amount and type of fat may not be as critical as once believed. Remember that food is more than its individual nutrients, and the overall quality of your diet matters.
• Making Small Adjustments: To prepare for the high-fat keto diet, start making small changes to your current diet. For example, order a burger wrapped in lettuce instead of a bun, choose green vegetables instead of fries, and cook with more healthy oils like olive or avocado oil.
• Understanding Fat Sources: On the keto diet, it's crucial to choose healthy fats from high-quality sources. Opt for plant-based fats like olive oil, avocado oil, and nuts, as well as animal sources like cheese, eggs, and fish.
• Moderating Protein: While the focus is often on carbs and fat, don't forget about protein. Too much protein can interfere with ketosis, so aim for a moderate amount. Think of your meals as a small portion of meat or other protein topped with a generous amount of fat.
• Mental Preparation: The keto diet can be challenging, especially if you have a fear of fat. Be mentally prepared for the adjustment, and consider whether you're comfortable with the amount of fat required on this diet.
• Gradual Changes: If you're unsure about diving into a high-fat diet, consider making gradual changes. Start by reducing your carb intake and incorporating more healthy fats into your meals. See how your body and mind adapt to these initial changes before fully committing to keto.
• Individual Differences: Remember that everyone's relationship with fat is unique. Some people may thrive on a high-fat diet, while others may struggle. Pay attention to how your body and mind respond to the increased fat intake and adjust accordingly.

Change your view of protein

A ketogenic diet is a high-fat, low-carb eating plan that puts your body in a state of ketosis. This is a metabolic state in which your body uses fat for fuel instead of carbohydrates.

One of the most common misconceptions about the keto diet is that you can eat as much protein as you like. However, this is not the case. You also have to keep your protein intake moderate, as consuming too much protein can take your body out of ketosis. This is because protein can be converted into glucose. Therefore, it is important to view the keto diet as a moderate-protein diet. Think of your meals as a small portion of meat topped with a generous amount of fat, rather than the other way around.

When following a keto diet, it is important to eat enough protein to supply the liver with amino acids. However, consuming too much protein can prevent ketosis. The recommended ratio of fat to protein varies depending on the type of keto diet you are following. For example, the standard ketogenic diet (SKD) typically consists of 70% fat, 20% protein, and only 10% carbs. On the other hand, the high-protein ketogenic diet consists of 60% fat, 35% protein, and 5% carbs.

It is important to note that only the standard and high-protein ketogenic diets have been extensively studied. The cyclical and targeted ketogenic diets are more advanced methods that are primarily used by bodybuilders or athletes.

Learn to cook fresh food

Learning to cook fresh food is an important part of the keto diet. It is a great way to ensure you are eating healthy, nutritious meals and can help you stick to your diet plan. Here are some tips to help you get started:

Stock Up on Keto-Friendly Ingredients

Before you start cooking, make sure you have a variety of keto-approved ingredients on hand. This includes meat, poultry, fatty fish, eggs, full-fat dairy, nuts, seeds, healthy oils, avocados, and non-starchy vegetables. Having a well-stocked kitchen will make meal preparation easier and more enjoyable.

Familiarize Yourself with Keto-Friendly Cooking Techniques

The keto diet emphasizes the use of healthy cooking methods such as baking, grilling, steaming, and sautéing. Avoid deep-frying and opt for healthier alternatives like air frying or baking with minimal oil. Learning these cooking techniques will help you create delicious and nutritious meals.

Explore Keto Recipes and Meal Ideas

There are countless keto-friendly recipes available online and in cookbooks. Explore different recipe websites, blogs, and forums to find dishes that appeal to you. Look for recipes that are specifically designed for the keto diet, as they will ensure the proper balance of macronutrients.

Plan Your Meals in Advance

Meal planning is a great way to stay organized and ensure you're eating a variety of nutritious meals. Take some time each week to plan your breakfasts, lunches, dinners, and snacks. This will make grocery shopping easier and help you stay on track with your diet.

Experiment with Different Flavors and Spices

The keto diet doesn't have to be boring! Experiment with different herbs, spices, and flavor combinations to make your meals exciting. Try using fresh herbs like basil, parsley, and thyme, or explore different spice blends to add a kick to your dishes.

Make Smart Substitutions

When adapting recipes, look for opportunities to make smart substitutions. For example, use cauliflower rice instead of regular rice, zucchini noodles instead of pasta, or lettuce wraps instead of bread. These simple swaps will help you create delicious keto-friendly versions of your favorite meals.

Plan ahead

Planning ahead is key to successfully starting a keto diet. Here are some tips to help you prepare:

Know What to Eat and What to Avoid

It is important to familiarize yourself with the keto diet's food requirements. The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. This means that your meals will primarily consist of fatty foods, with proteins making up a smaller portion, and carbohydrates restricted to no more than 50 grams per day.

Examine Your Relationship with Fat

The keto diet involves consuming a lot of fat, which may be uncomfortable at first. To prepare, start making small adjustments to your daily meals. For example, instead of potatoes or rice, opt for a non-starchy vegetable. Increase your oil intake when cooking, and realize that old dieting habits like eating plain skinless grilled chicken breast won't provide enough fat.

Switch Up Your View of Protein

Another common misconception about the keto diet is that protein intake is unlimited. However, protein can be converted into glucose, so overeating protein can take your body out of ketosis. Keep your protein intake moderate, thinking of your meals as a small portion of meat topped with a generous amount of fat.

Hone Your Cooking Skills

The keto diet requires you to cook most of your meals from scratch, as high-carb processed foods are not allowed. Look for keto-approved recipes that you will enjoy and try to find a variety of options so you don't get bored.

Talk to Your Family

The keto diet may only be a short-term change for you, but it's important to talk to your family about it. You may not be able to eat what they're eating, so preparing them for your new habits will make things easier.

Know What Side Effects to Expect

Be prepared for the "keto flu," which is a period of adjustment after starting the diet when your body is learning to burn fat for energy. During this time, you may feel lethargic, experience mental fog, and deal with constipation or diarrhea due to the change in fiber intake. Pick a start date when you can rest as needed and take it easy with exercise for the first week or two.

Up Your Electrolytes

In ketosis, your body excretes more water and electrolytes, so it's important to ensure you're getting enough sodium and potassium. Salt your foods, drink salted bone broth, and eat non-starchy veggies like asparagus, kale, bell peppers, and arugula.

Frequently asked questions