Kick-Starting Your Keto Os Journey: A Beginner's Guide

The keto diet is a high-fat, low-carb, low-to-moderate protein diet. It is a metabolic state in which your body is consistently using and burning an alternative fuel called ketones. To produce ketones and enter ketosis, the liver triggers a process called ketogenesis. This is done by limiting carb consumption. The keto diet is simple but may be difficult to adapt to at first. The results of this keto journey depend on the person. High-quality studies on the keto diet have found that it consistently leads to the same amount or slightly more weight loss than many other popular diets. The keto diet can also help with many common conditions that people struggle with today, including heart disease, type 2 diabetes, and Alzheimer's disease.

Know what foods to eat and avoid

Knowing what foods to eat and what to avoid is the most important factor when starting the keto diet. Here's a breakdown of the different meat, seafood, vegetables, fruits, dairy products, fats, and oils you can enjoy.

Meat and Seafood

Chicken (dark meat is ideal), tuna (canned tuna is OK, and oil-packed is best for the fats), and other fatty cuts of meat are good sources of protein and fat. Remember, choosing organic, grass-finished beef, heritage pork, and free-range chicken are always optimal choices.

Vegetables

Vegetables are an important source of nutrients on a keto diet, but some contain a higher percentage of carbs and should be avoided or limited. Root vegetables like beets, carrots, and potatoes are higher in carbs and starches and can take your body out of ketosis. Instead, opt for dark, leafy greens such as lettuce and spinach.

It's important to note that cooking vegetables can increase the carb count. Before preparing your meals, consider the difference in carbs for raw versus cooked vegetables.

Fruits

Fruits are often seen as the enemy of a keto diet, but some can be eaten in moderation. Avocados, raspberries, blackberries, and other low-glycemic impact berries are good choices. Serving size is also crucial when it comes to fruit. It's easy to eat a whole bowl of raspberries, but that can quickly add up to a day's worth of carbs.

Dairy Products

Dairy products are high-fat, low-carb protein sources that are perfect for a keto lifestyle. Ghee (clarified butter) is a great option, but avoid evaporated and dry milk products as they have higher carb counts. Drink milk in moderation as it contains lactose, and always opt for full-fat dairy.

Fats and Oils

Fat is central to a truly ketogenic diet, typically making up 70-80% of daily calories. It's important to consume high-quality fats, avoiding deep-fried, empty calories. Good sources of fats include oils such as avocado oil, coconut oil, extra virgin olive oil, and MCT oil, as well as nuts like Brazil nuts, pecans, and macadamia nuts, and seeds like chia, flax, hemp, and sunflower seeds.

Nuts and seeds are easy to overdo, so it's wise to measure your serving size to ensure you're within a healthy range of carbs. While they are lower in carbs, they still contain enough to take you out of ketosis if consumed in large amounts.

Prepare for a high-fat diet

The keto diet is a high-fat, low-carb diet that involves getting 70-80% of your daily calories from fat. This can be a big change for many people, so it's important to prepare yourself for this new way of eating. Here are some tips to help you get ready for a high-fat diet:

• Gradually increase your fat intake: Start making small adjustments to your diet by ordering a burger on lettuce leaves instead of a bun, or choosing green veggies instead of fries. Cook with more healthy oils like olive or avocado oil, and opt for fattier cuts of meat.
• Choose the right fats: Not all fats are created equal. Prioritize healthy, high-quality fats like avocado, extra virgin olive oil, nuts, seeds, and fatty fish like salmon and mackerel. These foods will provide your body with the nutrients it needs while helping you stay in ketosis.
• Be mindful of portion sizes: Nuts, seeds, and fatty meats can be high in calories, so it's important to watch your portion sizes. Measure out your servings to make sure you're staying within a healthy range.
• Get creative with your meals: Eating a high-fat diet doesn't have to be boring. Look for keto-friendly recipes that include a variety of delicious, nutritious foods. Experiment with different ingredients and cooking methods to find what works best for you.
• Prepare your kitchen: Stock your kitchen with keto-friendly foods and get rid of any high-carb temptations. Fill your fridge with leafy greens, avocados, high-fat dairy, and healthy oils.
• Be patient with yourself: Adjusting to a high-fat diet can take time, and it's normal to experience some discomfort at first. Go slowly and listen to your body. If you're feeling overwhelmed, remind yourself of the benefits of the keto diet, such as weight loss and improved health.

Understand the importance of protein

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is made up of smaller units called amino acids, nine of which are essential, meaning our bodies cannot produce them, and we must obtain them from our diet. Here are some key reasons why protein is important:

• Muscle growth and repair: Protein is necessary for muscle repair and growth. Consuming adequate protein helps prevent muscle loss and, when combined with resistance training, promotes muscle growth.
• Supporting healthy skin, hair, and nails: Protein is crucial for maintaining healthy skin, hair, and nails. It provides the body with the building blocks needed to create and repair these tissues.
• Creation of hormones and enzymes: Many important hormones, such as insulin and growth hormones, are proteins. Most enzymes in the human body are also proteins, and a continuous supply of amino acids is needed to produce these vital compounds.
• Maintaining healthy bones and joints: Protein is essential for maintaining healthy bones and joints, as it provides the structural framework for these tissues.
• Supporting immune function: Protein plays a vital role in supporting our immune system, helping to fight off infections and diseases.
• Maintaining pH of blood and bodily fluids: Protein helps regulate the pH of our blood and bodily fluids, maintaining a stable and balanced internal environment.

Potential issues with low protein intake

Not consuming enough protein can lead to various issues, including decreased muscle mass and struggles with weight management. It is important to ensure adequate protein intake, especially when following a ketogenic diet, to support overall health and well-being.

Protein intake on a ketogenic diet

The ideal protein consumption on a ketogenic diet can vary depending on individual factors, such as activity level, age, and health status. However, as a general guideline, it is recommended to consume between 1.6 g/kg and 3 g/kg of body weight of protein per day. This range takes into account different expert opinions and recommendations, with some advocating for lower protein intake to promote longevity, while others suggest higher protein intake for weight loss and muscle maintenance.

Those who may require a higher protein intake on a ketogenic diet include individuals looking to maintain muscle mass while losing weight, those at risk of slow wound healing, older adults aiming to remain active and healthy, and people with type 2 diabetes or cardiovascular risk factors.

It is important to note that while protein intake is crucial for muscle growth and repair, excessive protein consumption is not necessary. Research suggests that even elite bodybuilders can benefit from an upper limit of 0.75 g/lb (1.65 g/kg) of protein intake. Additionally, more advanced trainees may require less protein than novice athletes.

Keto-friendly protein sources

When following a ketogenic diet, it is important to choose healthy protein sources. Some recommended options include:

• Meat, poultry, and seafood
• Eggs
• Cheese and other dairy products
• Nuts and seeds
• Tofu and soy-based products
• Full-fat dairy
• Collagen or whey protein supplements

In summary, protein is essential for various bodily functions, and adequate intake is crucial for overall health and well-being. When following a ketogenic diet, it is important to prioritize protein intake and choose healthy protein sources to support your health goals.

Learn to cook keto-friendly meals

The keto diet is about eating low-carb and high-fat foods. It's not always easy to find keto-friendly meals, but with a few simple tips and swaps, you can cook delicious keto meals at home. Here are some ideas to get you started:

• Meat and seafood: Chicken, especially dark meat, is a good source of protein and fat. Tuna is also a great option, and canned tuna is perfectly fine.
• Vegetables: When on a keto diet, it's important to choose your vegetables wisely. Go for lettuce, spinach, and other leafy greens. Avoid root vegetables like beets, carrots, and potatoes, as they are high in carbs.
• Fruits: Avocados are a keto-friendly fruit. You can also enjoy raspberries and other berries in moderation. Just remember to watch your serving sizes to avoid exceeding your daily carb limit.
• Dairy: Dairy products are generally keto-friendly, but always opt for full-fat options. Ghee (clarified butter) is a good choice.
• Fats and oils: Avocado oil, coconut oil, extra virgin olive oil, and MCT oil are great choices.
• Nuts and seeds: Brazil nuts, pecans, macadamia nuts, chia seeds, flax seeds, hemp seeds, and sunflower seeds are all keto-friendly and provide healthy fats. Just remember to watch your portion sizes, as they still contain carbs.

Now that you know the basics, here are some tips for cooking keto-friendly meals:

• Keto-fy your favourites: You don't have to give up your favourite comfort foods completely. Try making keto-friendly versions by swapping out high-carb ingredients. For example, use crushed pork rinds instead of breadcrumbs for a crispy coating on chicken or shrimp, or use cauliflower rice instead of regular rice.
• Experiment with recipes: There are plenty of keto-friendly recipes available online and in cookbooks. Try out different recipes to find the ones you like best. A simple Google search will yield numerous options, from keto chicken parm to keto beef stroganoff.
• Batch cooking: Cooking in batches can save you time and ensure you always have keto-friendly meals on hand. Prepare large batches of keto-friendly foods like zucchini noodles, cauliflower rice, and grilled chicken, and store them in the fridge or freezer for quick and easy meals throughout the week.
• Get creative with vegetables: Vegetables are an important part of the keto diet, so find ways to incorporate more into your meals. Spiralized zucchini or squash can make a great pasta substitute, and cauliflower can be used to make everything from rice to mashed potatoes.
• Focus on flavour: Just because you're eating keto doesn't mean your meals have to be boring. Experiment with herbs, spices, and healthy keto-friendly sauces to add flavour to your meals.
• Meal planning: Planning your meals in advance can help you stay on track and ensure you're getting a variety of nutrients. Create a weekly meal plan and grocery list to make sure you always have the right ingredients on hand.

Remember, the key to cooking keto-friendly meals is to be creative, experiment with different ingredients and recipes, and focus on whole, unprocessed foods that fit within your macros. With a little practice, you'll be a keto cooking pro in no time!

Know what side effects to expect

It's important to be aware of the potential side effects of Keto OS. While the research on the long-term and short-term effects of Keto OS is limited, the product is generally considered safe based on what we know about the impacts of ketogenic diets. Here are some of the most common side effects:

• Bad breath: The increase in ketones in the body can lead to higher levels of acetone, which can be exhaled through the mouth, causing bad breath.
• Upset stomach: Consuming Keto OS may lead to digestive issues such as diarrhoea, gut discomfort, gas, and stomach pain.
• Low blood sugar: Using exogenous ketones can significantly decrease blood sugar levels, resulting in hypoglycaemia.
• Unpleasant taste: Although Keto OS comes in various flavours, some people may still find the drink unpleasant, especially if they are not accustomed to it.
• Expense: With the company recommending two servings of Keto OS per day for optimal performance, the cost can add up to $91 per week and $390 per month.

These side effects typically subside within a week or two as the body adjusts. To help manage them, it is recommended to drink plenty of water, reduce the dosage, and consume the supplement with food. As with any supplement, it is always advisable to consult a doctor before taking Keto OS, especially if you have any underlying health conditions.

Frequently asked questions