Kick-Start Your Keto Weight Loss Journey Without Spending

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate, moderate-protein diet that has gained popularity as a weight loss method. The keto diet 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.

The keto diet can be tough to start, as it requires a significant shift in the way you eat. Here are some steps to help you get started:

- Know what foods to eat and avoid: On the keto diet, you'll be limiting your carbohydrate intake to between 20 and 50 grams per day. Avoid high-carb foods like bread, pasta, potatoes, and sugar. Instead, focus on high-fat, low-carb foods like fatty meats, fish, eggs, nuts, seeds, and healthy oils.

- Examine your relationship with fat: Don't be afraid of fat, as it will be your main source of energy on the keto diet. Start incorporating more fat into your meals by cooking with oils, adding butter to dishes, and choosing higher-fat cuts of meat.

- Understand your protein intake: Keep your protein intake moderate, as too much protein can take your body out of ketosis. Aim for a ratio of around 70% fat, 20% protein, and 10% carbs.

- Hone your cooking skills: Look for keto-approved recipes and meal ideas to help you stay on track.

- Talk to your family and friends: Let your loved ones know about your weight loss goals and that you may not be able to eat the same foods as them during family mealtimes.

- Know what side effects to expect: Be prepared for the `keto flu, which can include symptoms like lethargy, mental fog, and constipation or diarrhea.

- Up your electrolytes: In ketosis, your body excretes more water and electrolytes, so make sure to get enough sodium and potassium by salting your food and eating electrolyte-rich foods like bone broth and non-starchy vegetables.

- Acknowledge when keto might not be right for you: The keto diet may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions. Consult with your doctor or a registered dietitian before starting the keto diet.

- Have an after plan: The keto diet is not meant to be a long-term solution, so have a plan for how you will maintain your weight loss and healthy eating habits after you finish the diet.

Know the basics: The keto diet is high-fat, low-carb, and moderate-protein

The keto diet is a high-fat, low-carb, and moderate-protein diet. It's a popular diet for weight loss, but it was originally used to help with conditions like epilepsy and diabetes.

On the keto diet, you're eating too few carbs to support your body's energy needs. As a result, your body turns to burning your stores of body fat to fuel your energy. This process is called ketosis.

The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

• Talk to your doctor or a nutritionist about what will work best for you, especially if you have dietary restrictions or health conditions.
• Plan your meals in advance.
• Familiarize yourself with food labels and check the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.
• Choose keto-friendly foods like full-fat dairy products and non-starchy and fibrous vegetables.
• Avoid starchy and high-carb foods like potatoes, sweet potatoes, corn, peas, beans, and fruits high in sugar.

Understand what to eat and avoid: Severely limit carbs and focus on healthy fats and proteins

To follow the keto diet, it is important to understand what foods to eat and what to avoid. The keto diet is a very low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake should come from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.

Foods to Eat:

• Nuts, seeds, and healthy oils: These are good sources of healthy fats and low in net carbs. Examples include almonds, Brazil nuts, macadamia nuts, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
• Plain Greek yogurt and cottage cheese: These are high in protein and calcium. Greek yogurt also has fewer carbohydrates compared to regular yogurt.
• Unsweetened coffee and tea: These beverages are carb-free and can be consumed freely on the keto diet.
• Dark chocolate and cocoa powder: Dark chocolate contains flavanols, which may reduce the risk of heart disease. Check the label to choose options with a higher percentage of cocoa solids.
• Fish: Fish is rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which have been linked to improved insulin sensitivity.
• Meat and poultry: Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals. Choose chicken, fish, and beef more often, and limit processed meats like bacon and sausage.
• Eggs: Eggs are high in protein and antioxidants. They also promote feelings of fullness.
• Green leafy vegetables: These are extremely low in carbs and excellent sources of vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, and salad greens.
• High-fat veggies: Avocados and olives are unique among vegetables as they are fairly high in healthy fats and low in net carbs.
• Other non-starchy vegetables: Examples include cauliflower, broccoli, green beans, bell peppers, zucchini, and squash.
• Berries: Berries are low in carbs and high in fiber and antioxidants. Good options include raspberries, strawberries, blackberries, and blueberries.

Foods to Avoid:

• Starchy vegetables and high-sugar fruits: Potatoes, sweet potatoes, corn, bananas, raisins, mangoes, and pears are high in digestible carbohydrates and should be limited.
• Honey, syrup, and sugar: These are high in carbohydrates and low in nutrients.
• Baked goods, including gluten-free options: Even gluten-free baked goods are typically high in carbohydrates and lower in fiber.
• Cereal, crackers, rice, pasta, and bread: These are high in carbohydrates and should be replaced with low-carb options like spiralized vegetables or shirataki noodles.
• Beer: Beer is high in carbohydrates, but it can be enjoyed in moderation on a low-carb diet. Opt for dry wine or spirits instead.
• Milk: Milk contains natural sugars and should be replaced with unsweetened almond, coconut, or other low-carb milk alternatives.
• Beans and legumes: While these are high in fiber and protein, they are also high in carbohydrates and may take up a large portion of your daily carb intake.
• Onions, winter squashes, and certain root vegetables: Onions, acorn squash, butternut squash, potatoes, sweet potatoes, and carrots should be avoided due to their high carbohydrate content.

Embrace fat: Cook with more oil and include fat in meals

The keto diet is a low-carb, high-fat diet that has gained popularity as a weight loss method. 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.

• Choose the right oils: Opt for oils like extra virgin olive oil, avocado oil, and coconut oil. These oils are considered some of the healthiest options and are perfect for cooking or adding flavour to your meals. Coconut oil, for example, has a rich flavour and is solid at room temperature due to its high saturated fat content. However, it may be more suitable for baking and low-heat cooking due to its relatively low smoke point. Avocado oil, on the other hand, has a high smoke point, making it ideal for frying and stir-frying. Butter, ghee (clarified butter), and animal fats like lard and tallow are also great choices for cooking, although they have a lower smoke point and may burn more easily.
• Fat-spike your drinks: Adding a tablespoon of healthy fats to your hot drinks or smoothies is an easy way to increase your fat intake. Try incorporating grass-fed butter, heavy cream, coconut cream, coconut oil, MCT oil, avocado oil, or even nut butter into your morning coffee or tea.
• Fat-ify your veggies: Vegetables can handle extra fat, so don't be shy about adding some grass-fed butter or extra-virgin olive oil. Roasted, steamed, sautéed, or raw veggies will all benefit from a generous glug of tasty oil.
• Avocado, everywhere: Avocados are a keto dieter's dream. Packed with healthy unsaturated fats, they are incredibly versatile. Enjoy them plain with a sprinkle of sea salt, make a fatty veggie dip, add them to salads, or mash them in the shell with cilantro, lime juice, and salt for a quick guacamole.
• Snack on nuts and seeds: Nuts and seeds are portable, nutritious snacks that are high in healthy fats. Choose from a variety like macadamia nuts, Brazil nuts, walnuts, almonds, cashews, pumpkin seeds, and flax seeds. You can also add them to smoothies or salads for an extra crunch and a boost of healthy fats.
• Choose fattier cuts of meat and fish: Opt for chicken thighs and legs with the skin on, well-marbled grass-fed beef, and fattier fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids.
• Make fat bombs: Fat bombs are small, bite-sized snacks that are high in fat and low in carbohydrates. They are a great way to instantly boost your fat intake. You can find many recipes online, often using coconut or nut butter as a base.
• Use full-fat dairy: Opt for full-fat dairy products like sour cream, cheese, and homemade mayonnaise. Low-fat versions tend to have more sugar and sodium added, so go for the full-fat option to stay true to the keto diet.

Remember, when following the keto diet, it's essential to monitor your intake and ensure you're getting the right balance of fat, protein, and carbohydrates. This may require some meal planning and experimentation to find what works best for you.

Moderate protein intake: Avoid overeating protein as it can take your body out of ketosis

When following a keto diet, it's important to monitor not only your carbohydrate intake but also your protein consumption. While the keto diet is typically characterised by a low-carb, high-fat approach, protein intake also plays a crucial role in achieving success. Here's why you should avoid overeating protein and how it can impact your body's state of ketosis.

The Role of Protein in the Keto Diet

Protein is an essential component of any diet, including keto, as it is a building block of life. It is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. However, when it comes to keto, there is a fine line when it comes to protein intake.

The Impact of Overeating Protein

Overeating protein can potentially kick your body out of ketosis. When you consume too much protein, you may impair ketone production. Ketosis is a metabolic state where your body burns fat for energy instead of glucose. In this state, your liver converts fat into ketones, which serve as an alternative energy source for your brain and body.

When you eat excessive amounts of protein, it can trigger the release of two hormones: insulin and glucagon. These hormones have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown of fat, while glucagon triggers the breakdown of glycogen, fat burning, and the production of ketones.

The ratio of insulin to glucagon plays a crucial role in determining how your protein intake affects your ketone levels. If insulin levels are higher, ketone production will likely be reduced. On the other hand, when glucagon levels are higher, ketone production will be stimulated.

Finding the Right Balance

So, how much protein is too much? It's important to note that everyone's body is unique, and the impact of protein intake on ketosis may vary. However, as a general guideline, it is recommended to consume between 0.6 to 1.2 grams of protein per pound of lean body mass, depending on your activity level. If you are sedentary, aim for the lower end of the range, and if you lift weights or engage in intense physical activity, you can consume more protein.

It's also worth noting that other factors, such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition, can influence how protein affects your ketone levels.

To find your personal keto protein limit, you can use a blood ketone meter and gradually adjust your protein intake while monitoring your ketone levels. Additionally, pay attention to any signs or symptoms that may indicate you've overeaten protein, such as a fruity breath or flu-like symptoms.

In summary, while protein is essential on the keto diet, it's important to avoid overeating it. Finding the right balance will help you maintain ketosis and achieve your health and weight loss goals.

Plan meals: Look for keto-friendly recipes and plan meals in advance

Planning your meals in advance is a great way to stay on track with your keto diet. It can be a very restrictive diet, so it's important to be prepared. Here are some tips and tricks to help you plan keto-friendly meals:

Understand the Keto Diet Basics

The keto diet is a high-fat, low-carb, and moderate-protein diet. This means that your meals should consist of mostly fatty foods, with some protein, and very few carbohydrates. The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs.

Know Your Keto-Friendly Foods

When planning your meals, focus on the following keto-friendly foods:

• Eggs: Pastured, organic, or conventional
• Poultry: Chicken and turkey
• Fatty fish: Salmon, trout, tuna, mackerel, sardines, and herring
• Meat: Beef, venison, pork, organ meats, and bison
• Full-fat dairy: Unsweetened yogurt, butter, cream, and sour cream (check labels for carbs)
• Full-fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
• Nut butter: No-sugar-added peanut, almond, and cashew butter
• Healthy oils: Olive oil, avocado oil, and sesame oil
• Avocados: Whole avocados or guacamole
• Non-starchy vegetables: Leafy greens, broccoli, tomatoes, mushrooms, peppers, cauliflower, green beans
• Condiments: Salt, pepper, herbs, and spices

Avoid High-Carb Foods

Stay away from high-carb foods like bread, pasta, rice, potatoes, sweets, sugary drinks, fruit juice, starchy vegetables (sweet potatoes, butternut squash, corn), beans, legumes, and high-carb sauces.

Keto-Friendly Recipes

Now that you know the basics, it's time to get cooking! Here are some keto-friendly recipe ideas to get you started:

• Keto Fathead pizza
• Keto fried chicken with broccoli
• Keto bacon cheeseburger wraps
• Keto chicken and eggplant sheet pan with tzatziki
• Keto butter burgers
• Keto chicken skillet with mushrooms and parmesan
• Keto jalapeño popper chaffles
• Keto lamb sliders with feta cheese dressing
• Keto chicken Provençale
• Keto seared salmon with creamy lemon sauce
• Low-carb cauliflower pizza
• Keto cheeseburger
• Low-carb butter chicken salad
• Butternut 'spaghetti' with prosciutto and brown butter
• Grilled chicken with yogurt and lime
• Japanese kingfish lettuce cups
• Prawn and herb omelette
• Goat cheese and vegetable frittata
• T-bone steaks with Asian-style mushrooms
• Steak with porcini butter and charred onion
• Skirt steak with salsa verde
• Baklava chicken wings
• Spiced chicken and eggplant skewers
• Chicken meatballs with zucchini and spaghetti
• Keto zucchini lasagna
• Keto sheet pan fajitas
• Lemon baked chicken thighs with cauliflower mash
• Keto cabbage noodle beef stroganoff
• Keto Philly cheesesteak soup
• Keto chili salmon
• Keto pulled pork with roasted tomato salad
• Indian keto chicken korma
• Keto Chinese pork stew with cabbage

Meal Prep and Freeze

Cooking in batches and freezing portions can be a lifesaver when you're in a hurry. Cook double portions for dinner and refrigerate or freeze the extra servings for another day.

No-Cook Meals

Sometimes, you just don't have the time or energy to cook. For those days, prepare some simple no-cook meals with sliced deli meats, cheeses, and veggies.

Frequently asked questions