Keto Diet: Getting Started And Staying Motivated

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet that has gained traction in recent years as a weight loss method. The keto diet was first introduced in the 1920s to help manage conditions like epilepsy and diabetes. On a keto diet, the goal is to replace glucose calories with fat. Fatty foods typically make up 60% to 80% of your daily calories, with proteins making up 15% to 20%, and carbohydrates restricted to no more than 50 grams.

The keto diet can be challenging to start, as it requires a significant reduction in carbohydrate intake. To begin, it is important to understand which foods are keto-friendly and which should be avoided. Additionally, preparing your fridge and mentally adjusting to the upcoming changes can be helpful. Knowing what side effects to expect, such as the keto flu, and how to manage them is also crucial.

Before starting the keto diet, it is recommended to consult with a doctor or nutritionist, especially if you have other dietary restrictions or health conditions. They can help determine if keto is right for you and provide guidance on meal planning and vitamin or supplement needs.

Know what foods to eat and avoid

Knowing what foods to eat and which to avoid is the most important factor when starting the keto diet.

The keto diet is a low-carb, high-fat diet. Carbohydrates should be kept to a minimum, with a typical daily intake of 20 to 50 grams. This means cutting out sugar, grains, legumes, starchy vegetables (like potatoes), and most fruits. However, it's important to still eat some carbohydrates to maintain a healthy diet. Focus on non-starchy vegetables such as lettuce, spinach, and other leafy greens. These vegetables are packed with nutrients and have a lower percentage of carbs.

When it comes to fruit, avocados are a great option as they are high in fat and low in carbs. Berries are also a good choice, but remember to eat them in moderation as they can quickly add up to your daily carb count.

Full-fat dairy products such as milk, yoghurt, and cheese are excellent sources of fat and protein. When it comes to meat, opt for fatty animal proteins such as dark-meat chicken, salmon, bacon, and ribeye.

Healthy fats are a crucial component of the keto diet, making up around 70% to 80% of your daily calories. Good sources of healthy fats include oils such as avocado oil, coconut oil, extra virgin olive oil, and MCT oil. Nuts and seeds are also great choices, but remember to consume them in moderation as they still contain carbs.

In addition to fat and protein, it's important to consume high-quality carbohydrates. Reach for nutrient-dense, non-starchy vegetables, and try to eat them raw or minimally cooked to avoid increasing the carb count.

While on the keto diet, it's crucial to stay away from processed foods, especially those high in carbohydrates and low in nutritional value.

Prepare to eat lots of fat

The keto diet is a high-fat, low-carbohydrate eating plan. It's likely a radical departure from the way you’re eating now, so you'll need to prepare yourself for some big changes.

Know your fats

Not all fats are created equal. The following are considered healthy fats for the keto diet:

• Oily fish (e.g. salmon, tuna, anchovies, and sardines)
• Nuts (e.g. walnuts, macadamias, almonds, and Brazil nuts)
• Seeds (e.g. flax and pumpkin seeds)
• Avocados and avocado oil
• Olive oil
• Coconut oil

On the keto diet, roughly 5-10% of your daily calories should come from carbohydrates, 20-25% of your calories should come from protein, and the remaining calories (roughly 70-80%) should come from fat.

For someone who consumes 2,000 calories a day, this would mean a fat intake of 144-177 grams of fat each day.

Where to get your fat from

You can include more fat in your diet by:

• Adding fats to hot drinks (e.g. putting butter or coconut oil in your coffee)
• Using vegetables as a vehicle (e.g. adding a high-fat dressing or dip to low-carb vegetables like broccoli or zucchini)
• Making fat bombs (ball-shaped snacks that are high in fat and low in carbs, often with coconut or nut butter as a base)
• Eating fatty cuts of meat (e.g. eating poultry with the skin on)
• Eating fatty snacks (e.g. olives, boiled eggs, nuts, and avocados)

The keto diet restricts your carb intake while loading up on healthy fats, thereby allowing your body to enter a fat-burning state called ketosis. When you follow a low-carb diet like keto, you deplete your body of stored glucose (glycogen). Once your glycogen stores are used up, your body starts burning body fat instead. Your fat stores are transformed into ketone bodies in the liver, thereby raising your blood ketone levels and putting you in a ketogenic state.

Understand how much protein to eat

Understanding How Much Protein to Eat on the Keto Diet

The keto diet is a high-fat, low-carb, and moderate-protein diet. The amount of protein you should eat depends on your lifestyle, body, and goals.

According to experts, the ideal way to calculate your protein needs is in grams per kilogram of body weight (g/kg body weight). The recommended target range is 1.2-2.0 g/kg body weight. For example, if you are a male who lifts heavy weights, you may want to eat at the higher end of the protein range, whereas a smaller female who doesn't do much weight lifting may do better at the lower end.

If you are overweight, your protein needs are calculated based on your target weight rather than your current weight. To calculate it, first, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that weight in kilograms by 1.2 to get the lower end of your target protein range and by 2.0 to get the higher end.

One concern people on the keto diet have is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. However, this is unlikely to happen unless you eat an extremely large amount of protein.

On the other hand, not eating enough protein can lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing, injury recovery issues, and fatigue. It is also linked to a higher risk of death from all causes.

Tips for Getting Enough Protein

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people need at least 60 grams of protein per day, so aim to include at least this amount at each meal.
• Spread your protein intake evenly throughout the day. This is the easiest way to meet your goals, as protein is extremely filling and it can be difficult to eat enough in one meal.
• Nuts, seeds, and cheese can boost your protein intake. If you're just a little short of your goal, having these as a snack or adding them to your meals can help push you over the edge.
• Meat and protein powder are the easiest ways to significantly increase your protein intake.
• A food scale can be helpful if you want to track your intake more accurately.

Bottom Line

Use 1.6 g protein per kg of body weight (or 20-30% of calories from protein) as a rule of thumb. However, you may need to adjust your intake based on your individual needs, such as your activity level, weight loss goals, and health conditions.

Read nutrition labels

Reading nutrition labels is an important part of starting a keto diet. Here are some tips to help you get started:

• Serving Size Matters: Always check the serving size on the nutrition label to understand how many servings are in a package. This will help you stay within your daily carb limit. For keto, it's generally recommended to keep carbs under 20-50 grams per day.
• Watch Out for Hidden Sugars: Sugars can be sneaky and hide under different names. Typically, any ingredient ending with "ose" is a form of sugar (e.g. dextrose, lactose, sucrose). Other sweeteners to avoid include agave nectar, maple syrup, and honey.
• Carb Counting for Weight Loss: If your goal is to lose weight, it's important to track your carb intake. The keto diet typically restricts net carbs to 20-50 grams per day. However, if your goal is more focused on maintaining lower blood glucose levels without drastic weight loss, you may follow a low-carb, high-fat (LCHF) diet, which allows for 20-50 grams of carbs per day.
• Understand Macronutrient Distribution: Keto diets typically recommend 70-80% of your daily calories from fat, 10-20% from protein, and 5-10% from carbohydrates. When reading nutrition labels, pay attention to these macronutrient distributions to ensure your food choices align with keto guidelines.
• Choose Healthy Fats: When increasing your fat intake, focus on healthy, high-quality fats from plant and animal sources. Good sources include olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Be Mindful of Protein Intake: While protein is important, excessive consumption can prevent ketosis. Aim for 10-20% of your daily calories from protein, and choose high-quality sources such as fatty animal proteins like dark-meat chicken, salmon, and ribeye.

Remember to always consult with a healthcare professional before starting any new diet, especially one as restrictive as keto. They can provide personalized advice and help you understand how to read nutrition labels in the context of your specific dietary needs and goals.

Plan your meals

Planning your meals is an important part of the keto diet. Here are some tips to help you plan your meals effectively:

Know What Foods to Eat and Avoid

It is essential to understand which foods are suitable for the keto diet and which are not. Generally, the keto diet involves consuming high-fat, moderate-protein, and low-carbohydrate meals. Meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables are good options. Avoid sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, alcohol, and low-fat products.

Examine Your Relationship with Fat

The keto diet involves consuming a lot of fat, which can be uncomfortable for some people. Start making small adjustments to your diet, such as ordering a burger without the bun and opting for green vegetables instead of fries. Choose non-starchy vegetables instead of potatoes or rice, and cook with more olive or avocado oil.

Understand Your Protein Intake

It is a common misconception that the keto diet allows for unlimited protein consumption. However, protein can be converted into glucose, so it is important to keep your protein intake moderate. Think of your meals as a small portion of meat topped with a generous amount of fat, rather than the other way around.

Hone Your Cooking Skills

The keto diet may require you to cook more at home, as high-carb processed foods are not allowed. Explore keto websites and cookbooks for recipes that you will enjoy. Finding a few recipes with ingredients you like can help you stay on track and avoid turning to carbs when you're unsure what to eat.

Determine Your Personal Macro Targets

The keto diet is not a one-size-fits-all approach. Your target macros will depend on factors such as your sex, body weight, health concerns, and performance goals. Calculate your macros for the Standard Ketogenic Diet (SKD) and adjust them as needed to meet your specific goals. Work backward from your daily calorie goal to determine the grams of each macronutrient you should consume.

Set a Start Date and Stock Up on Keto-Friendly Foods

To achieve ketosis, you need to cut off your body's supply of glucose by minimizing your carbohydrate intake. Remove all forms of sugar, grains, legumes, and starchy vegetables from your diet. Stock up on non-starchy vegetables, healthy fats, and fatty proteins. Full-fat dairy, nuts, seeds, and low-fructose fruits are good options.

Frequently asked questions