Kick-Starting Keto When Carbs Are Your Comfort

The ketogenic diet is a high-fat, low-carb eating plan that can be tough to start. It involves a significant reduction in carbohydrate intake, which can be challenging for those who love carbs. Here are some tips to help you start the keto diet even if you love carbs:

- Know what foods you'll eat and avoid: On the keto diet, you'll be severely limiting carbs. Start with 20-30 grams of carbs per day and make sure you know which foods contain mostly carbs, fat, or protein. For example, beans are high in protein but also carbohydrates, and fruits and vegetables mostly contain carbs.

- Examine your relationship with fat: Don't be afraid of fat, as it's an essential part of the keto diet. Start making small adjustments to your diet, like ordering a burger without the bun or choosing non-starchy vegetables instead of potatoes or rice.

- Understand your protein intake: The keto diet is not just about watching carbs; you also need to moderate your protein intake. Protein can be converted into glucose, so overeating protein can take your body out of ketosis.

- Hone your cooking skills: Look for keto-approved recipes that you'll enjoy. This will help you stay on track and avoid reaching for carbs when you're unsure what to eat.

- 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 what they're eating. Having their support can make it easier to stick to the keto diet.

- Know what side effects to expect: Be prepared for the keto flu, which is a period of adjustment when your body is transitioning to burning fat for energy. You may experience symptoms like lethargy, mental fog, constipation, or diarrhea.

- Up your electrolytes: In ketosis, your body excretes more water and electrolytes, so make sure to consume enough sodium and potassium. Salt your foods, drink salted bone broth, and eat non-starchy vegetables like asparagus and kale.

- Acknowledge when keto might not be right for you: The keto diet may not be suitable for everyone, especially those on certain medications or with existing dietary restrictions. Consult with a healthcare professional before starting any new diet.

Know your limits: restrict carbs to 20-50g per day

To enter ketosis, you need to restrict your carb intake to a maximum of 50 grams per day. Some sources suggest that you can go into ketosis with up to 100 grams of carbs per day, but this is likely too high for most people.

The fewer carbs you eat, the more effective the ketogenic diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes. If you are just starting, you can begin with the upper limit of 50 grams per day and then gradually reduce your carb intake. This approach is more manageable and may reduce the unpleasant symptoms of the "keto flu", which include lethargy, mental fog, constipation, or diarrhea.

If you want to be more aggressive, you can start with 20 grams of carbs per day. This will help you enter ketosis faster, as the lower your carb intake is, the quicker your body's glycogen (stored form of glucose) gets depleted.

To calculate your net carbs, subtract the amount of fiber and sugar alcohols from the total carb amount. These quantities are available on food labels.

Remember that everyone is different, and factors such as physical activity and stress levels can influence how your body responds to the keto diet. Therefore, it is essential to monitor your body's response and adjust your carb intake accordingly.

Eat more fat: add more olive oil or avocado oil to your meals

The keto diet is all about fat. In fact, up to 80% of your total daily calories should come from fat. However, not all sources of fat are equally healthy. For instance, while foods like bacon and butter are allowed on the keto diet, they are not the best sources of fat. Instead, opt for healthier choices such as olive oil and avocado oil.

Olive Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet too. It is great for light sauteing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil. One tablespoon of olive oil offers 119 calories and 13.5 grams of fat, only 2 grams of which are saturated fat. Olive oil is also rich in disease-fighting antioxidants and anti-inflammatory substances like oleic acid.

Avocado Oil

Avocado oil is similar to olive oil in terms of nutritional profile, but there are some differences. Avocado oil is more expensive, has a milder flavour, and a higher smoke point than olive oil. This makes it suitable for different cooking methods, including sauteing, grilling, roasting, and frying. Avocado oil is mostly composed of heart-healthy monounsaturated fatty acids (MUFAs), specifically oleic acid. It also contains a good dose of vitamin E, although slightly less than olive oil.

Tips for Adding More Fat to Your Keto Meals

• Start cooking with more oil, such as olive or avocado oil.
• Drizzle olive oil over your meals as a finishing oil.
• Eat a standalone spoonful of extra-virgin olive oil.
• Make your own homemade salad dressings using olive oil.
• Saute your favourite meat or veggies in olive oil.

Choose the right proteins: opt for chicken, fish, beef, and eggs

When starting a keto diet, it's important to choose the right kinds of proteins to ensure you're getting all the essential amino acids and valuable nutrients your body needs. Here are some tips and recommendations for selecting the best protein sources:

Opt for Complete Proteins

Complete proteins contain all nine essential amino acids in the proportions your body needs. Animal proteins, such as beef, chicken, fish, and eggs, are considered complete proteins and are excellent choices for a keto diet.

Go for High-Quality Proteins

High-quality protein sources are free of added sugars, unhealthy fats, and artificial additives. They also provide additional nutrients such as vitamins, minerals, and heart-healthy fats. Pasture-raised eggs, for example, have higher levels of omega-3 fatty acids, vitamin A, vitamin E, and antioxidants than conventional eggs.

Include Animal Proteins

Animal proteins like beef, chicken, and pork are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which is essential for preserving muscle mass while on a very low-carb diet.

Fatty Fish for Omega-3s

Fatty fish such as salmon, tuna, and sardines are excellent sources of high-quality protein and healthy omega-3 fatty acids. Omega-3s have anti-inflammatory properties and are beneficial for heart health. They also provide a good amount of B vitamins, potassium, and selenium.

Eggs for Versatility

Eggs are a perfect protein source for a keto diet as they are complete, easily accessible, and versatile. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can be prepared in a variety of ways and added to a variety of dishes, making them a convenient and tasty option.

Consider Grass-Fed Beef

Grass-fed beef not only provides you with complete protein but also bumps up your intake of healthy fats, including omega-3s. It is also a good source of important nutrients such as iron, zinc, and B vitamins. Opt for grass-fed varieties whenever possible to maximize the nutritional benefits.

Avoid sugar, honey, syrup, and other sweeteners

Sugar is prohibited on the keto diet because it rapidly raises blood sugar levels and impairs the body's capacity to achieve and maintain ketosis. Too much table sugar can increase insulin levels, causing the body to retain excess glucose as fat rather than use it for energy. This process can prevent the body from entering ketosis and obtaining the advantages of the keto diet, which include weight loss and improved blood sugar control.

To achieve ketosis, individuals must severely restrict their carbohydrate intake, typically to 20 to 50 grams of net carbs daily, and consume moderate amounts of protein and substantial quantities of healthy fats. Sugar can be found in many foods, often hidden under various names. Some common foods that may contain hidden sugars include high-sugar snacks, condiments, and sauces.

• Read Labels: Always check food labels for hidden sugars and opt for products with low or no added sugars.
• Choose Whole Foods: Prioritize whole foods low in sugar content. Instead of processed foods, consume whole foods such as veggies, nuts, and meats, especially those low in sugar and carbs.
• Use Sugar Substitutes: Opt for alternatives to traditional sugar on keto, such as stevia, erythritol, and monk fruit.
• Experiment with Flavor: Add flavor without sugar using spices and herbs like turmeric or vanilla extract.
• Plan Ahead: Strategize your meals to ensure they are low in sugar content. Meal preparation might help you stay on track while avoiding unhealthy snacks.

While sugar should be limited on the keto diet, many other options and strategies for reducing your intake are available. By focusing on whole foods, using low-carb sweeteners in moderation, and being mindful of hidden sugars in everyday foods, you can still enjoy a satisfying and healthy diet while achieving your keto goals.

Plan ahead: stock up on keto-friendly foods

Planning ahead and stocking up on keto-friendly foods is essential for staying on track with the keto diet. Here are some detailed tips to help you prepare:

Know Your Keto-Friendly Foods

Understand which foods are suitable for a keto diet. This includes meat, poultry, fish, eggs, natural fats like butter and olive oil, above-ground vegetables (leafy greens, broccoli, cauliflower, tomatoes, eggplant), nuts, and seeds. Cheese is also keto-friendly, but consume in moderation due to its saturated fat content. Plain Greek yoghurt and cottage cheese are good options too.

Stock Up on Healthy Fats

As the keto diet is a high-fat diet, ensure you have plenty of healthy fats in your kitchen. Avocados, olive oil, avocado oil, and nuts are great choices. Fatty fish like salmon, tuna, and mackerel are also excellent sources of healthy fats and are rich in omega-3 fatty acids.

Choose the Right Proteins

When it comes to protein, opt for lean proteins such as salmon, trout, chicken, turkey, and Greek yoghurt. Eggs are another excellent source of protein and are very keto-friendly.

Be Mindful of Carbohydrates

While on the keto diet, you'll want to limit your carbohydrate intake to 20-50 grams per day. Focus on carbs that are high in protein and fibre, such as beans, crackers with seeds, and sprouted bread. Avoid high-sugar carbs like cookies, doughnuts, and other baked goods.

Don't Forget Your Probiotics

Probiotics can help ease the transition off the keto diet, so include foods like yoghurt, miso, and sauerkraut in your meal plans.

Plan Your Meals

Planning your meals in advance will make sticking to the keto diet much easier. Look for keto-friendly recipes and meal ideas online or in cookbooks.

Stock Up on Drinks

Unsweetened coffee and tea are excellent beverage choices on the keto diet. You can also include dry wine and spirits in moderation.

Remember, it's important to consult a healthcare professional before starting the keto diet, especially if you have any medical conditions or are taking medication.

Frequently asked questions