Starting Keto In Emmerich: A Beginner's Guide

Maria Emmerich is a nutritionist and wellness expert in nutrition and exercise physiology who has authored several books on the ketogenic diet. She struggled with her health and weight throughout her childhood, which led her to become a passionate nutrition expert. She has written several cookbooks and nutritional guidebooks, including the bestselling 'Quick and Easy Ketogenic Cooking' and 'Keto Comfort Foods'. Her books offer a wealth of information on the ketogenic diet, with easy-to-follow recipes and meal plans. Emmerich's work focuses on helping others improve their health and sustain optimal well-being through tailored programs and education.

Understanding the science behind the keto diet

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to facilitate weight loss, enhance mental clarity, and boost energy levels. By reducing carbohydrate consumption and increasing fat and protein intake, this diet induces a metabolic state called ketosis, where the body utilises fat as its primary fuel source instead of carbohydrates.

Carbohydrates are typically the body's main source of energy. However, when carbohydrate intake is restricted, the body enters a catabolic state, leading to a decrease in insulin secretion and a depletion of glycogen stores. This triggers metabolic changes, including gluconeogenesis and ketogenesis.

Gluconeogenesis is the process by which the body produces glucose internally, primarily in the liver, using substrates such as pyruvate, lactic acid, glycerol, and specific amino acids. When glucose availability is low, the body switches to ketogenesis to provide an alternate energy source in the form of ketone bodies.

During ketogenesis, insulin secretion is low, leading to decreased stimulation of fat and glucose storage. This results in increased fat breakdown and the production of ketone bodies, which can be used as an energy source by vital organs, including the heart, muscles, kidneys, and brain. Ketone bodies produce more ATP (adenosine triphosphate) than glucose, providing the body with efficient fuel production even during a caloric deficit.

The ketogenic diet has been used to manage weight, enhance athletic performance, and improve blood glucose control in individuals with type 2 diabetes. Additionally, research suggests that the ketogenic diet may reduce the risk of heart disease by lowering markers of inflammation and decreasing LDL cholesterol levels.

The ketogenic diet typically consists of high-fat intake (55%-60% of total calories), moderate protein consumption (30%-35%), and low carbohydrate intake (5%-10%). This usually equates to consuming less than 200 grams of carbohydrates per day for an average person.

While the ketogenic diet has shown promising results, it is important to note that it can be challenging to adhere to in the long term due to its restrictive nature. Additionally, there may be short-term side effects, such as "keto flu," which can include symptoms like nausea, fatigue, and constipation.

Overall, the ketogenic diet is a popular and effective approach for weight loss and improving metabolic health, but it requires careful planning and monitoring to ensure adequate nutrient intake and manage potential side effects.

How to stock your pantry with keto-friendly foods

When starting a keto diet, it's important to stock your pantry with keto-friendly foods. Here are some tips and suggestions for stocking up on essentials that will help you stay on track:

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and fiber. Go for options like almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and sesame seeds. Avoid cashews as they have a higher carb count.

Canned Goods

While canned beans are off the menu, canned fish like sardines, tuna, salmon, mackerel, anchovies, and herring are excellent sources of heart-healthy omega-3 fats.

Starch Substitutes

Replace rice with frozen cauliflower rice, and opt for low-carb noodles like shirataki noodles, which are made from a prebiotic fiber derived from the konjac plant.

Oils

When it comes to oils, choose heart-healthy options like extra virgin olive oil, avocado oil, and nut oils such as almond oil. These will help you meet your fat intake goals, as a true keto diet consists of 75% fat.

Snacks

For salty cravings, try salted peanuts or pumpkin seeds. For something sweet, keep frozen berries and unsweetened cocoa on hand, and indulge in dark chocolate chips or chocolate bars from brands like Lily's and Coco Polo.

Condiments and Sauces

Condiments can be sneaky sources of sugar, so it's best to make your own. However, there are some keto-friendly options available, such as True Made Foods Ketchup and Veracha, Sprouts Organic Dijon Mustard, Big Tree Coconut Aminos, Red Boat Fish Sauce, and Cholula Hot Sauce.

Pantry Staples

Some essential pantry staples to have on hand include olives, diced green chiles, fire-roasted tomatoes, marinara sauce, and capers.

Baking Essentials

For your keto baking needs, stock up on almond flour, coconut flour, erythritol, monk fruit sweetener, and baking powders like tapioca flour and arrowroot powder.

Meats and Seafood

Keep your freezer stocked with a variety of meats and seafood, such as chicken, whole chickens, bacon, pork sausages, and salmon.

Drinks

While water is always a healthy option, you can also opt for unsweetened almond milk, carbonated flavored water, unsweetened iced tea, or creamy cashew coffee.

Tips for eating keto at restaurants

Eating keto at restaurants can be tricky, but it's not impossible. Here are some tips to help you stay on track:

• Check the menu online before you go. Most restaurants now have their menus available online, so you can take a look at the options and plan your order in advance. Scan the menu for keto-friendly dishes that are likely to be sugar-free and delicious.
• Eliminate the starch. Avoid bread, pasta, potatoes, and rice. Order your meal without these starchy sides, or ask for a salad or extra vegetables instead. If you order a sandwich or burger, ask for a lettuce wrap instead of a bun.
• Add healthy fats to your meal. Restaurant meals can be low in fat, so boost your fat intake by asking for extra butter or olive oil and vinegar to drizzle over your food. You can also ask for heavy cream for your coffee or tea.
• Be cautious with sauces and condiments. Some sauces, like ketchup, are high in carbs. Gravies can go either way. If you're unsure, ask about the ingredients and avoid anything with sugar, flour, or other starchy thickeners. You can also ask for the sauce on the side.
• Choose your drinks wisely. Stick to water, sparkling water, tea, or coffee. If you want an alcoholic beverage, opt for champagne, dry wine, light beer, or spirits with club soda.
• Get creative with your order. If nothing on the menu seems keto-friendly, don't be afraid to improvise. For example, ask for the Spaghetti Bolognese without the pasta, or order a few appetizers instead of a main course.
• At fast-food restaurants, go for bunless burgers or chicken salads. Skip the fries and soda. At delis and sub shops, choose a large salad with grilled chicken or shrimp, and plenty of low-carb toppings like cheese, avocado, and olive oil and vinegar dressing.
• If you're at a Mexican restaurant, go for a burrito bowl without the rice and beans, or fajitas without the tortillas. Load up on meat, cheese, guacamole, sour cream, and salsa.
• At steakhouses, stick to grilled entrées with non-starchy sides like asparagus, broccoli, or green beans. Avoid sugary glazes and sauces.

How to correct common keto mistakes

The keto diet is a popular, effective way to lose weight and improve health. However, it is very restrictive, and it can be easy to make mistakes, especially if you are a beginner. Here are some common keto mistakes and how to correct them:

Cutting Carbs and Increasing Fat Too Quickly

People often go from eating cereal, sandwiches, and pasta one day to drastically cutting their carbohydrate intake to less than 50 grams per day when starting keto. This can be a shock to the body, and it may be better to taper down carbohydrate intake gradually.

Not Drinking Enough Water

The keto diet is dehydrating since carbs are stored with water in the body. It is important to increase water intake to prevent dehydration and flush out toxins.

Not Preparing for the Keto Flu

As your body transitions from burning carbohydrates to burning fat, you may experience the "keto flu," with symptoms like headache, fatigue, nausea, and dizziness. This is temporary and can be eased by eating foods rich in potassium, magnesium, and sodium, as well as staying hydrated.

Forgetting to Eat Foods Rich in Omega-3 Fatty Acids

It is important to focus on healthy fats like omega-3s, found in salmon, sardines, oysters, herring, and mussels, as well as avocado, olive oil, chia seeds, and flaxseed. These provide heart-protective, anti-inflammatory benefits.

Not Salting Your Food Enough

The keto diet can lead to a loss of sodium, as processed foods are cut out. Salting your food can help prevent this and minimize keto flu symptoms.

Not Paying Attention to Veggie Intake

Vegetables contain carbohydrates, so it is important to watch your portions. However, do not skip veggies altogether, as they provide fiber and nutrients. Go for non-starchy options like leafy greens, cucumber, broccoli, and bell peppers.

Eating Too Much Protein and Not Enough Fat

While keto is often associated with high-fat foods, it is important to remember that protein can also cause insulin spikes. A keto meal should be made up of 55-70% fat and 30% protein. Focus on anti-inflammatory fats like extra virgin olive oil, avocado, and nuts.

Neglecting Low-Carb Vegetables

It is important to fill your plate with low-carb veggies like kale, spinach, asparagus, and broccoli. These provide essential micronutrients and beneficial phytonutrients.

Inadequate Electrolytes

In addition to drinking more water, it is crucial to replace lost electrolytes like sodium and potassium. A deficiency can cause symptoms like headaches, muscle cramps, fatigue, and insomnia.

Consuming Too Many Carbs

Carbs can be sneaky! Be mindful of hidden carbs in salad dressings, soups, sauces, and even dairy products.

Eating Very Few Carbs

On the other hand, do not completely eliminate fruit and vegetables. The keto diet should still be varied, and you will be able to tolerate more carbs as your body adjusts.

Not Consuming Enough Fiber

Fiber can be challenging to obtain on a low-carb diet, but it is important for digestive health. Include fiber-rich, low-carb foods like cruciferous vegetables, chia seeds, avocados, and nuts.

Obsessing Over the Scale

Weight loss is not always linear, and muscle gain can offset fat loss. Do not get discouraged by the number on the scale. Focus on how you feel and other metrics like energy levels and clothing fit.

The benefits of keto for specific health conditions

Epilepsy

The ketogenic diet has been used as a treatment for epilepsy for decades. The diet works by depleting the body of its sugar reserves, causing it to break down fat for energy. This results in the production of ketones, which the body uses for fuel. The ketogenic diet may reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.

Metabolic Syndrome

Metabolic syndrome is characterised by insulin resistance. The ketogenic diet may improve many features of metabolic syndrome, including better cholesterol values, as well as reduced blood sugar and blood pressure.

Polycystic Ovary Syndrome (PCOS)

PCOS is a disease marked by hormonal dysfunction that often results in irregular periods and infertility. Women with PCOS are also at an increased risk for type 2 diabetes. The ketogenic diet may lead to weight loss, reduction in insulin levels and improvement in reproductive hormone function.

Diabetes

Section: The ketogenic diet has been shown to reduce blood sugar in people with diabetes. In some cases, values return to a normal range, and medications can be discontinued or reduced.

Cancer

Section: Animal and human research suggests ketogenic diets may benefit people with certain cancers, when combined with other therapies.

Autism Spectrum Disorder (ASD)

Section: Early research suggests some people with autism spectrum disorders may experience improvements in behavior when ketogenic diets are used in combination with other therapies.

Parkinson’s Disease

Section: The effects of a ketogenic diet on PD is another area that needs controlled studies.

Multiple Sclerosis

Section: Studies about the potential benefits of a ketogenic diet for treating MS are promising. However, more human studies are needed.

Nonalcoholic Fatty Liver Disease

Section: Ketogenic diets may be very effective at reducing liver fat and other health markers in people with nonalcoholic fatty liver disease.

Alzheimer’s Disease

Section: Several symptoms of Alzheimer’s disease have been shown to improve with ketogenic diets in animal research. Human studies suggest supplementing with MCT oil or ketone esters may be beneficial.

Migraine Headaches

Section: Some studies suggest migraine headache frequency and severity may improve in people following a ketogenic diet.

Frequently asked questions