Kick-Starting Keto: A Beginner's Guide To Getting Started

The ketogenic diet is a high-fat, low-carb eating plan that can be tough to start. It involves a drastic change in your diet and lifestyle, but it has become popular as a way to lose weight and improve health.

The keto diet puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved health, including reduced risk of diabetes, cancer, epilepsy, and Alzheimer's disease.

To start the keto diet, you need to severely limit your carbohydrate intake to around 20-50 grams per day and replace those carbs with healthy fats. This means cutting out bread, pasta, rice, fruit, and starchy vegetables. Instead, you'll be eating more meat, fish, eggs, nuts, cheese, and healthy oils like olive oil and avocado oil.

It's important to note that the keto diet can be challenging and may not be suitable for everyone. It requires a lot of dedication and a good understanding of nutrition. There may also be some initial side effects, such as the keto flu, which can cause fatigue, constipation, and other flu-like symptoms.

If you're thinking of starting the keto diet, it's recommended that you speak with your doctor first to ensure it's safe and suitable for you.

Understand the basics of the keto diet

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins 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 burns fat for energy instead of carbohydrates.

To get started on the keto diet, you should:

Decrease your carb intake

Start by limiting your carbohydrate intake to between 20 and 50 grams per day. This will help you achieve ketosis, the state where your body burns fat for energy. Remember that not all carbs are created equal; focus on reducing or eliminating high-carb foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits. Prioritize nutrient-dense, non-starchy vegetables like kale, broccoli, spinach, asparagus, mushrooms, and peppers to ensure you're getting enough vitamins, minerals, and fiber.

Increase healthy fats

Keto diets are high in fat, typically accounting for at least 60% of your daily calories. Choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish. Prioritize whole, single-ingredient foods, and avoid unhealthy fats like processed vegetable oils and mayonnaise.

Maintain your protein intake

Protein intake should be moderate on a keto diet, as too much protein can be converted into glucose and slow down your transition into ketosis. Generally, aim for protein to make up around 20-30% of your diet.

Increase your water intake

Low-carb diets like keto have a diuretic effect, so it's crucial to stay hydrated. Drink a minimum of 6 to 8 glasses of water daily, and even more if you're exercising or in hot weather. Additionally, consider adding broth to your diet or a little extra salt to your food to maintain adequate electrolyte levels.

Understand the side effects

The keto diet can have some initial side effects as your body adapts. You may experience symptoms like diarrhea, constipation, vomiting, poor energy, mental fog, and digestive discomfort. These effects are often referred to as the "keto flu," and they usually subside within a few days to a few weeks.

Plan your meals and snacks

Planning your meals in advance can make sticking to the keto diet easier. There are many keto-friendly recipes and meal ideas available online and in cookbooks. You can also make low-carb versions of your favorite meals by substituting low-carb ingredients, such as using zucchini noodles instead of regular pasta.

Get creative when dining out

You can still enjoy dining out while on the keto diet. Most restaurants offer meat or fish-based dishes, which you can customize by replacing high-carb sides with extra vegetables. Bunless burgers, omelets, and meat or fish dishes with extra cheese, guacamole, salsa, and sour cream are all good options.

Be mindful of potential risks and consult your doctor

While the keto diet has its benefits, long-term adherence may carry some risks, including low protein levels in the blood, extra fat in the liver, and micronutrient deficiencies. Additionally, a specific type of medication for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition, when combined with the keto diet. Consult your doctor before starting the keto diet, especially if you have any pre-existing health conditions or are taking medications.

Determine your fitness goal

Before starting any diet, it is important to identify your primary goal. This will establish your dietary needs and guide your focus moving forward. There are four main reasons why someone would consider a keto diet, and not all of them are a great fit.

Weight Loss or Fat Loss

The most common reason for starting a keto diet is to lose weight or burn fat. If this is your goal, maintaining a calorie deficit is your top priority. You can measure your progress by monitoring your weight and body composition.

Muscle Gain

Muscle gain is essentially weight gain and may not be the ideal starting place for everyone. A ketogenic diet may not be the best diet for building muscle, given the beneficial role of carbohydrates in training and muscle recovery. However, some people will see results. To achieve muscle gain, you will need to focus on extra calories, training, and macronutrient balance. A body composition test is required to accurately measure your progress.

Improved Performance

Fat can be a valuable source of energy for athletes, and a keto diet can increase performance in endurance athletes who do not require explosive power or frequent high-intensity training. Nutrient timing and adequate fuelling are crucial for this goal, and performance progress can be measured through fitness goals or metabolic efficiency assessments.

Improved Health

Improving health is not always the primary goal of keto dieters, as a keto diet is fairly restrictive and getting sufficient vitamins and minerals can be challenging. If your goal is to improve your overall health, nutritious food choices should be a top priority. Progress towards this goal can be measured through biometric testing and health assessments.

It is important to note that a keto diet may not be suitable for everyone. If you have medical conditions such as insulin dependence, high blood sugar, or high blood pressure, or if you struggle with gastrointestinal issues, it is recommended to consult a healthcare professional before starting a keto diet.

Calculate your daily calorie goal

Once you've identified your main health and fitness goal, the next step is to calculate your daily calorie goal. This will inform you of how many calories you need to consume each day to achieve your goal, whether that be to lose weight, gain weight, or maintain your current weight.

The easiest way to calculate your daily calorie goal is to use an online calorie calculator or download a fitness app. These tools will use your age, height, weight, gender, and fitness level to estimate the number of calories you should consume each day to reach your goal.

For example, if your goal is to lose weight, you will need to consume fewer calories than you burn each day. This is known as maintaining a calorie deficit. On the other hand, if your goal is to gain weight, you will need to consume more calories than you burn.

It's important to note that the number of calories you need may vary depending on your individual circumstances and goals. Therefore, it's always a good idea to consult with a healthcare professional or a registered dietitian to determine the most accurate daily calorie goal for you.

Additionally, keep in mind that reaching your fitness goal is not just about the numbers. The quality of the food you eat is also important for your overall health and well-being. Choosing nutritious foods may help with energy levels, mood, and potential cravings, making it easier for you to stick to your ketogenic diet.

Plan your keto menu

Planning your keto menu is essential to staying on track with your keto diet. Here are some tips to help you plan your keto meals effectively:

Know Your Macronutrients

Before you start planning your meals, it's crucial to understand the macronutrient ratios recommended for a keto diet. Typically, a keto diet consists of around 70% fat, 20-25% protein, and 5-10% carbohydrates. However, these ratios may vary slightly depending on your fitness goals and individual considerations.

Choose Your Food Sources Wisely

When selecting foods for your keto menu, opt for healthy, nutrient-rich options. Include a variety of:

• Healthy fats: Avocado oil, extra virgin olive oil, coconut oil, grass-fed butter, and nuts
• Proteins: Pasture-raised meats, sustainable fish like salmon and mackerel, eggs, and dairy
• Low-carb vegetables: Kale, broccoli, spinach, asparagus, mushrooms, peppers, zucchini, and Portobello mushrooms

Get Creative with Carb Substitutes

To make your keto journey more enjoyable, experiment with low-carb substitutes for high-carb foods. For example, use zucchini noodles instead of regular pasta or Portobello mushroom "buns" instead of bread. This will help you stick to your keto goals while still enjoying your favourite meals.

Be Mindful of Hidden Carbs

When planning your keto menu, remember that not all carbohydrates are equal. Focus on net carbs, which are calculated by subtracting fibre from total carbohydrates. Fibre is a type of carb that your body doesn't fully absorb and doesn't significantly impact blood sugar levels. By considering net carbs, you can include more nutrient-dense fruits and vegetables in your diet.

Plan Your Meals in Advance

Meal planning is a helpful strategy to ensure you stay on track with your keto diet. Take some time each week to plan your meals and create a shopping list of keto-friendly foods. This will make it easier to stick to your diet and reduce the temptation to reach for non-keto options.

Stay Hydrated

Don't forget the importance of hydration! Drink plenty of water throughout the day, aiming for a minimum of 6 to 8 glasses. Keto diets can have a diuretic effect, so staying hydrated is crucial to support your body's functions and prevent constipation, dizziness, and cravings.

Stick to your keto goals

Sticking to your keto diet can be challenging, but there are several strategies you can use to make it easier. Here are some tips to help you stay on track and achieve your health and fitness goals:

• Use a keto-friendly app: Hold yourself accountable by tracking your macros and calories every day. Logging your food and beverage intake will not only ensure you are hitting your nutrition goals but will also help you understand your daily habits and make necessary adjustments.
• Make healthy decisions easier: Develop healthy habits and routines that support your keto journey. For example, prepare keto-friendly snacks or meals in advance, so you are less likely to reach for convenience foods that may not be keto-friendly.
• Add friction to less healthy habits: Make it slightly more challenging to engage in less healthy habits. For instance, if you tend to snack at night, put away any snack foods out of sight or reach.
• Be consistent: Progress is the result of consistency. Stick to your keto diet plan for more than a few weeks to see results. Remember, it's okay to have a keto cheat day or go off course occasionally, as long as you consistently stick to your calorie goals and keep working towards your goals.
• Get support: Having a support system can make a significant difference in your keto journey. Tell your family and friends about your keto diet and weight loss goals. Their support and understanding can make it easier to stay on track, especially during social gatherings or when dining out.
• Plan your meals: Planning your meals in advance can help you stay on track with your keto diet. It also saves you time and money. There are many keto-friendly recipes, meal ideas, and cookbooks available online and in apps to help you get started.
• Read food labels: Familiarize yourself with food labels to understand the grams of fat, carbs, and fiber in your favourite foods. This will help you make informed choices and ensure they fit within your keto diet.
• Manage stress: High levels of stress can elevate your blood sugar levels and hinder your body's ability to achieve ketosis. If possible, avoid starting a keto diet during particularly stressful periods. Additionally, reduce stress by getting enough sleep, exercising regularly, and practising relaxation techniques like meditation or yoga.
• Stay hydrated: Water is crucial for supporting your metabolism and regular body functions, especially during the initial induction phase of a keto diet. Aim to drink a minimum of 6 to 8 glasses of water daily, and increase your intake if you are exercising or if it's a hot day.
• Get enough sleep: Prioritize sleep by sticking to a consistent sleep schedule. Aim for 7-9 hours of sleep every night to support your health and keto goals.

Remember, while the keto diet can be challenging, developing healthy habits and making informed choices will help you stay on track and achieve your desired results.

Frequently asked questions