Kick-Start Keto: A Beginner's Guide For Tomorrow

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity as a weight-loss method. The diet involves drastically cutting down on carbohydrates and replacing them with fat, which puts your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

If you're planning to start keto tomorrow, here are some key things to keep in mind:

- Know what foods to eat and avoid: On keto, you'll be severely limiting carbs and increasing your fat intake. Meat, fish, eggs, nuts, healthy oils, and non-starchy vegetables are all part of the keto diet. Avoid sugary foods, grains, starches, most fruits, beans, legumes, and root vegetables.

- Examine your relationship with fat: Keto involves consuming a lot of fat, so it's important to be comfortable with that. Start making small adjustments to your diet, like cooking with more oil or choosing non-starchy vegetables instead of potatoes or rice.

- Understand protein intake: Keto is a moderate-protein diet. While you can eat meat and fish, make sure you don't overeat protein as it can be converted into glucose and take your body out of ketosis.

- Be prepared for side effects: In the initial days of starting keto, you may experience what is commonly known as the keto flu, which includes symptoms like fatigue, brain fog, digestive issues, and decreased energy. These symptoms are usually temporary and can be minimised by staying hydrated and getting plenty of rest.

- Plan your meals: Familiarise yourself with keto-friendly recipes and plan your meals in advance. This will make it easier to stick to the diet and ensure you're getting a balanced intake of nutrients.

- Consult a healthcare professional: Before starting keto, especially if you have any health conditions or are taking medication, it's important to consult your doctor or a nutritionist. They can guide you on whether keto is suitable for you and provide advice on how to start safely.

Know what foods to eat and avoid

To start keto tomorrow, it's important to know what foods to eat and avoid. Here's a detailed guide:

Foods to Eat:

• Meat: Beef, pork, lamb, wild game, and poultry are great options. Deli meats like sausages and cold cuts are also keto-friendly, but choose those without added sugars or starches.
• Fish and Seafood: Most fish and shellfish are suitable. Fatty fish like salmon and mackerel, as well as mild white fish like cod and halibut, are excellent choices.
• Eggs: Enjoy boiled, fried, or in an omelet. Eggs are versatile and a good source of protein.
• Non-starchy Vegetables: Leafy greens, cucumbers, celery, radishes, cauliflower, cabbage, avocado, broccoli, and zucchini are some keto-friendly options.
• Cheese and Full-Fat Dairy: Cheese, butter, and cream are part of the keto diet. Greek yogurt is a good option for a protein-rich breakfast. Avoid flavored low-fat yogurt, which often contains added sugar.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are some examples. Just watch your portions and choose nuts lower in carbs, like pecans or macadamia nuts.
• Healthy Oils: Olive oil and avocado oil are recommended.
• Avocados: They're high in monounsaturated fat and potassium, providing various health benefits.
• Low-carb Veggies: Tomatoes, onions, and peppers are some examples.
• Berries: Enjoy small portions of berries like strawberries, blueberries, and raspberries.

Foods to Avoid:

• Refined Carbs: White bread, pasta, rice, pastries, tortillas, and other refined carbs are high in carbs and should be avoided.
• Beer and Mixed Drinks: These tend to be high in carbs and low in nutrients. Opt for dry wine or liquor instead.
• Honey and Syrups: Honey, maple syrup, and agave are essentially concentrated sugar and can easily increase your daily carb count.
• Fruit Juice: Even 100% fruit juice is high in fast-digesting carbs and can spike your blood sugar.
• Sweetened Condiments: Ketchup, barbecue sauce, and sweet chili sauce are packed with sugar and provide little nutritional value.
• Glazed or Honey-Baked Ham: The sugar content can interfere with ketosis.
• Light or Low-Fat Margarine: While low in carbs, these are also low in fat, which is your main source of fuel on keto.
• Dried Fruit or Trail Mix: The sugar in dried fruit is concentrated, making the carb count high. Trail mix often includes chocolate or candies, which are also high in carbs.
• Low-Fat Diet Foods: These are often higher in sugar to compensate for the reduced fat. Examples include low-fat yogurt, mayonnaise, salad dressings, and skim milk.
• Potatoes and Starchy Vegetables: White potatoes, sweet potatoes, corn, and peas are high in carbs and should be limited.
• Sweetened Yogurt or Dairy: Flavored and sweetened varieties of yogurt and cottage cheese can add significantly to your carb count.
• Certain Fresh Fruits: Mangoes, bananas, and grapes are naturally high in carbs and should be avoided or limited.
• Beans and Legumes: While nutritious, beans, lentils, and chickpeas are challenging to incorporate due to their carb content.
• Quinoa and Other Grains: Quinoa, millet, and other grains are too high in carbs to be included in a keto diet.
• Sweetened Chocolate: Milk and white chocolates are not keto-friendly due to their added sugar content. Dark chocolate with a high cacao content (70-85%) can be consumed in small amounts.

Prepare for the keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

• Start keto slowly: Instead of making a sudden and drastic change to your diet, start by gradually reducing your carb and sugar intake over a few days. This can help your body adjust to the new diet and may reduce the severity of keto flu symptoms.
• Stay hydrated: Drink plenty of water and stay hydrated, as a keto diet can cause a rapid loss of water stores in the body, increasing the risk of dehydration.
• Replace electrolytes: A keto diet can lead to a decrease in insulin levels, causing the kidneys to release excess sodium. Include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet to maintain a healthy balance of electrolytes.
• Get enough rest: Fatigue and irritability are common symptoms of keto flu. Ensure you get enough sleep, and create a relaxing bedtime routine to promote restful sleep.
• Eat enough fat: Eat sufficient amounts of healthy fats, as they are the primary fuel source on a ketogenic diet. This will help reduce cravings and keep you feeling satisfied.
• Gradually cut carbs: If you are having a difficult time adapting, consider gradually reducing your carb intake instead of eliminating them all at once. Slowly cutting back on carbs while increasing your fat and protein intake may make the transition smoother and reduce keto flu symptoms.
• Increase electrolytes: Ensure you are getting enough sodium and potassium. Salt your food to taste, drink bone broth, and consume electrolytes to prevent or mitigate unpleasant keto side effects.
• Avoid strenuous exercise: During the initial phase of the keto flu, avoid strenuous exercises such as intense biking, running, or weightlifting. Opt for lighter activities like walking, yoga, or leisurely biking instead.

Eat the right amount of food

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The 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, which is crucial for weight loss.

To effectively lose weight with keto, you must watch your calorie intake. While you may not be required to cut calories, it is important not to overeat. Always check the number of calories needed to sustain your body individually.

On the keto diet, you should obtain 5% of your daily calorie intake from carbohydrates, 20-30% from proteins, and 70-80% from fat. However, it is important to note that there is no set limit on the amount of carbs everyone should take, as people are different. If you are on a strict keto diet, limit your carb intake to a maximum of 20 grams. If you are on a cyclical keto diet, include a carb-refeed day every week.

• Eat whenever you are hungry and stop when you are full. There are no limitations or rules about meal patterns, and each individual is different. Just make sure you don't go too long without eating, as this can lead to overeating later.
• Be careful not to overeat fat between meals, as it is quite satiating.
• If you are combining the keto diet with intermittent fasting, the fats in your diet will keep you full throughout the day.
• To maintain ketosis, it is important to eat the macronutrients in the required proportions.
• Avoid highly processed foods and fill your diet with keto-friendly food options.
• Base your keto meals on meat, poultry, fish, eggs, and other protein-rich foods. Include lots of leafy greens, non-starchy vegetables, and healthy fats like olive oil for flavor and to fill in calories if needed.
• Avoid sugary and starchy foods, and limit your fruit intake to low-sugar berries like strawberries, blackberries, raspberries, and blueberries.

Understand the basics of keto

Understanding the basics of keto is essential before starting the diet. Here are some key points to help you get started:

The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This diet has gained popularity as a weight-loss method and has been around since the 1920s.

On a keto diet, you significantly reduce your carbohydrate intake, which forces your body to burn fat for fuel instead of carbohydrates. This shift in metabolism is called ketosis, where the liver converts fat into small energy molecules called ketones. Ketosis can lead to weight loss and improved blood sugar control.

When on a keto diet, it is essential to limit your carbohydrate intake to 20-50 grams per day. Focus on eating meat, poultry, fish, eggs, and other protein-rich foods. Include leafy greens, non-starchy vegetables, and healthy oils like olive oil. Avoid sugary and starchy foods, grains, fruits (except small portions of berries), beans, legumes, root vegetables, alcohol, and processed foods.

Sample Keto Meals:

• Breakfast: Veggie and egg muffins with tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: Salmon with asparagus cooked in butter
• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with strawberries
• Dinner: Cheese-shell tacos with salsa
• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Potential Benefits of the Keto Diet:

The keto diet has been shown to provide several benefits, including weight loss, improved metabolic health, and the potential to reverse type 2 diabetes. It may also have positive effects on heart disease, cancer, Alzheimer's disease, epilepsy, and polycystic ovary syndrome.

Potential Risks and Side Effects:

While generally safe, the keto diet may cause side effects such as the \"keto flu,\" which includes symptoms like fatigue, mental fogginess, and digestive issues. Long-term risks may include low protein in the blood, extra fat in the liver, and micronutrient deficiencies. It is important to consult a healthcare professional before starting the keto diet, especially if you have any health conditions or take medications.

Plan your meals

Planning your meals is a crucial step in starting a keto diet. Here are some tips to help you plan your meals effectively:

Know What Foods to Eat and Avoid

Before starting the keto diet, it's essential to understand which foods are suitable for this eating plan. The keto diet is a high-fat, low-carbohydrate diet, so you'll want to focus on consuming foods that fit within these guidelines. Here are some general categories of foods to include and avoid:

• Include: Meat, poultry, fish, eggs, natural fats (like butter and olive oil), above-ground vegetables (such as leafy greens, broccoli, cauliflower, tomatoes, and eggplant), nuts, seeds, avocados, and low-carb dairy.
• Avoid: Sugary foods, grains and starches (including wheat-based products, rice, pasta, and cereal), most fruits (except small portions of berries), beans, legumes, root vegetables, starchy vegetables (like potatoes and sweet potatoes), low-fat or diet products, certain condiments and sauces, unhealthy fats, alcohol, and sugar-free diet foods.

Create a Meal Plan

Once you know which foods are keto-friendly, it's time to create a meal plan. A simple plan for your meals will help keep you on track. Focus on including a protein source, low-carb vegetables, and healthy fats in each meal. Here's a sample meal plan for one week:

Monday:

• Breakfast: Bacon Crusted Frittata Muffins
• Lunch: Spinach Watercress Keto Salad
• Dinner: Bacon Cheeseburger Casserole
• Side Dish: Easy Creamy Cauliflower Mashed Potatoes

Tuesday:

• Breakfast: Hunger Buster Low-Carb Bacon Frittatas
• Lunch: Bacon Cheeseburger Salad
• Dinner: Salmon Patties with Herbs
• Side Dish: Lemon Roasted Spicy Broccoli

Wednesday:

• Breakfast: Bacon Crusted Frittata Muffins
• Lunch: Spinach Watercress Keto Salad
• Dinner: Bacon Cheeseburger Casserole
• Side Dish: Easy Creamy Cauliflower Mashed Potatoes

Thursday:

• Breakfast: Hunger Buster Low-Carb Bacon Frittatas
• Lunch: Bacon Cheeseburger Salad
• Dinner: Salmon Patties with Herbs
• Side Dish: Lemon Roasted Spicy Broccoli

Friday:

• Breakfast: Bacon Crusted Frittata Muffins
• Lunch: Spinach Watercress Keto Salad
• Dinner: Bacon Cheeseburger Casserole
• Side Dish: Easy Creamy Cauliflower Mashed Potatoes

Saturday:

• Breakfast: Hunger Buster Low-Carb Bacon Frittatas
• Lunch: Bacon Cheeseburger Salad
• Dinner: Chicken Wings with Blue Cheese Dressing
• Side Dish: Roasted Asparagus with Lemon

Sunday:

• Breakfast: Veggie and Egg Muffins with Tomatoes
• Lunch: Chicken Salad with Olive Oil, Feta Cheese, and Olives
• Dinner: Salmon with Asparagus Cooked in Butter

Be Mindful of Portion Sizes and Macronutrient Ratios

While planning your meals, it's important to consider portion sizes and macronutrient ratios. Aim to keep your carbohydrate intake below 35 grams per day, and make sure your meals are balanced with moderate protein and high fat. You can use a keto calculator to determine your ideal fat, protein, and carbohydrate intake based on your goals and current health status.

Prepare Keto-Friendly Snacks

In addition to planning your meals, it's a good idea to have some keto-friendly snacks on hand. This will help you stay on track and satisfy your hunger between meals. Some snack options include nuts, hard-boiled eggs, keto-friendly snack bars, full-fat Greek yogurt with nut butter and cocoa powder, bell peppers with guacamole, strawberries with cottage cheese, and celery with salsa and guacamole.

Frequently asked questions