Kick-Start Keto With Primal: A Beginner's Guide

The keto diet has gained popularity in recent years, and while it is often associated with weight loss, it is primarily a low-carb eating plan designed to induce ketosis, a metabolic state where the body uses ketones produced by the liver as an energy source. The ketogenic diet typically involves eliminating grain-based and sugary foods and limiting fruit intake to keep carb levels low. Mark Sisson, the founder of Primal Kitchen, has developed his version of the keto diet, known as the Keto Reset Diet, which incorporates ancestral eating and lifestyle habits. This approach is less restrictive than traditional keto diets and emphasizes metabolic flexibility, allowing the body to alternate between ketosis and other metabolic states as needed.

Primal Kitchen offers a range of keto-friendly products, including condiments, dressings, and oils, to support those following a keto diet. The company also provides resources such as meal plans, recipes, and shopping lists to make the transition to keto easier.

Starting a keto diet can be daunting, but there are ways to ease into it gradually. One approach is to adopt a primal diet first, which focuses on food quality and removing harmful foods while enjoying whole foods. This involves increasing the volume of vegetables on your plate, adding animal protein, and incorporating unprocessed fats like butter, olive oil, and coconut oil. Additionally, starchy vegetables like sweet potatoes and carrots can be included, along with occasional legumes like black beans and pinto beans.

By following a primal diet, you'll naturally reduce your carb intake and become fat-adapted, making the transition to ketosis smoother. It's important to remember that a ketogenic diet requires a specific focus on macronutrient intake, particularly limiting carbohydrates and increasing fat consumption.

Remove processed foods

The Primal Diet is based on the presumed diet and lifestyle of early humans, and it involves removing processed foods from your diet.

Processed foods are any foods that have been altered from their natural state. This includes things like bread, pasta, cereal, snacks, and desserts. Highly processed foods are often high in sugar, salt, and unhealthy fats. They can also be low in nutrients.

The Primal Diet recommends eating whole, unprocessed foods such as meat, fish, eggs, vegetables, fruits, and nuts. These foods are more nutritious and can provide your body with steady energy throughout the day.

• Focus on whole, unprocessed foods: Base your meals around unprocessed foods such as organic vegetables, fish, meat, poultry, eggs, nuts, and seeds.
• Read labels: When shopping for food, read the ingredient labels to identify any processed ingredients. Avoid foods that contain artificial additives, preservatives, or other unhealthy ingredients.
• Cook from scratch: Instead of buying pre-made meals or convenience foods, try cooking your own meals from scratch using fresh, whole food ingredients.
• Plan and prepare: Plan your meals in advance and prepare your own snacks, such as nuts, fruits, or vegetable sticks, to avoid reaching for processed snacks.
• Be mindful of condiments and dressings: Some condiments and dressings can be highly processed and loaded with sugar and unhealthy fats. Choose primal-approved options or make your own using healthy ingredients.
• Avoid sugar and artificial sweeteners: Sugar is often added to processed foods to make them more palatable. Avoid sugary foods and drinks, and be wary of artificial sweeteners, which can have negative health effects.

Cut back on high-sugar fruit

The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While on a keto diet, it is important to cut back on high-sugar fruits, as they can be high in carbohydrates and natural sugars. This is especially true for tropical fruits, dried fruits, fruit juices, and certain whole fruits. For example, dates, cranberry juice, raisins, dried figs, bananas, mangoes, and grapes are all high in sugar and should be limited or avoided on a keto diet.

However, it is important to note that fruit is a whole food that is high in natural nutrition and contains no added ingredients. Fruits can provide essential nutrients such as potassium, vitamin C, and fiber to your diet, and they are also naturally low in calories, sodium, and fat, making them a great food for weight loss. Additionally, the sugars found in fruits are not the same as refined and added sugars, and the fiber in fruit can help mitigate the impact on blood sugar levels.

So, when following a keto diet, it is not necessary to completely eliminate fruit. Instead, focus on choosing low-sugar fruits and watching your serving sizes. Some examples of low-sugar fruits include unsweetened acai puree, starfruit, coconut, lemons, limes, blackberries, plums, raspberries, and strawberries. These fruits are high in water content or fiber, which helps to keep the carbohydrate count lower.

By including these low-sugar fruits in your diet, you can still enjoy the taste and health benefits of fruit while staying within your keto macros and maintaining ketosis. It is also important to remember that everyone's body is different, and you may need to experiment to find the right balance of fruits that works for you.

Switch to unprocessed fats

Switching to unprocessed fats is an important step in the transition to a primal diet. This is because unprocessed fats are a natural and essential part of the primal diet, while trans fats, hydrogenated fats, and highly processed, inflammatory vegetable oils should be avoided.

Unprocessed fats are those that have not been altered from their natural state. Examples of unprocessed fats include animal fats, extra virgin olive oil, extra virgin avocado oil, butter, and ghee. These fats are a great source of healthy fats and are crucial for improving cholesterol levels, reducing inflammation, and supporting brain health.

On the other hand, processed fats such as vegetable oils like soybean, corn, and canola oil, as well as industrially processed seed oils, are inflammatory and can contribute to health problems.

By switching to unprocessed fats, you are not only improving your health but also embracing the principles of the primal diet, which emphasizes whole, natural, and unprocessed foods. This means saying no to processed foods and saying yes to healthy, natural sources of fat.

In addition to the health benefits, making the switch to unprocessed fats can also be a delicious and enjoyable experience. For example, adding a pat of butter to your vegetables or brown rice can make your meal more satisfying and flavourful.

When it comes to fats, the primal diet encourages consuming good sources of fat, such as those mentioned above. This is in contrast to the standard American diet, which tends to be higher in processed and inflammatory fats. By making this switch, you are not only aligning with the primal diet but also choosing a healthier and more natural approach to eating.

In summary, switching to unprocessed fats is a key step in adopting a primal diet. It involves choosing natural sources of fat over processed options, which has both health benefits and aligns with the core principles of the primal diet.

Upgrade to organic dairy, grass-fed meat, and wild-caught fish

Dairy products, meat, and fish are important components of the keto diet. Upgrading to organic, grass-fed, and wild-caught options can further enhance the nutritional quality of your keto meals.

Organic dairy products, such as cheese, butter, and cream, are free from artificial hormones and antibiotics, which are commonly used in conventional dairy farming. By choosing organic, you can be assured that the animals were raised according to higher welfare standards, and the dairy products are likely to have a richer nutritional profile, including higher levels of beneficial fatty acids and antioxidants.

Grass-fed meat, including beef, lamb, and chicken, offers a range of nutritional benefits over grain-fed alternatives. Grass-fed meat tends to be lower in total fat, especially saturated fat, and higher in healthy omega-3 fatty acids and conjugated linoleic acid (CLA). CLA is a type of fat that has been linked to various health benefits, including improved body composition and a reduced risk of heart disease and certain types of cancer. Additionally, grass-fed meat is often sourced from farms that employ regenerative farming practices, which benefit the environment and promote sustainable land management.

Wild-caught fish, such as salmon, trout, tuna, and mackerel, are rich in omega-3 fatty acids, which have anti-inflammatory properties and are known to promote heart and brain health. Wild-caught fish also tend to have a higher vitamin and mineral content than their farmed counterparts, including higher levels of vitamins B and D, as well as important minerals like selenium and iron.

When starting a keto diet, it is important to focus on whole, unprocessed, and nutrient-dense foods. Upgrading to organic dairy, grass-fed meat, and wild-caught fish is a great way to ensure that your keto meals are not only delicious but also packed with the nutrients your body needs to thrive.

Remove industrially processed seed oils

The keto diet is a low-carb eating plan designed to stimulate the body into ketosis, a metabolic state where the liver produces ketones as a source of energy. The Primal Kitchen approach to keto, as outlined by founder Mark Sisson, supplements the low-carb diet with ancestral eating and lifestyle habits.

Now, let's delve into the topic of industrially processed seed oils and why they should be avoided:

The Dangers of Industrially Processed Seed Oils

Industrial seed oils, also known as vegetable oils, are prevalent in processed foods and are often marketed as heart-healthy, vegan, or gluten-free options. However, these oils can have detrimental effects on our health due to the chemical and heat processing techniques used to extract them from seeds. The issue lies in the unstable molecular structure of the fat, which breaks down under industrial processing, leading to potential health risks.

Health Risks of Vegetable Seed Oils

The consumption of industrial seed oils is considered an evolutionary mismatch as they are a recent addition to our diets. Our ancestral diets did not include seeds and grains, which are now a significant source of omega-6 fatty acids. These fatty acids are inflammatory when consumed in excess, and industrial seed oils have been linked to increased levels of inflammation in the body.

The Problem with Processing Techniques

The chemical and heat processing used in industrial seed oil extraction increases oil yield and profits for companies. However, these harsh techniques show a disregard for consumer health. The processing distorts the fatty acids, making them unrecognisable to our enzymes, which can lead to cellular dysfunction and potentially severe health consequences over time.

The Impact on Our Bodies

Industrial seed oils are unstable and easily oxidised, causing oxidation in our bodies. They often contain harmful additives and are processed with hexane chemicals, further compromising their safety. Additionally, when these oils are repeatedly heated, they can create even more toxic by-products, forming trans and hydrogenated fats that release oxidising free radicals into our systems.

Making Healthier Choices

To safeguard your health, it is crucial to remove industrially processed seed oils from your diet. Here are some specific steps you can take:

• Swap unhealthy fats for healthy alternatives—Choose saturated fats like butter or coconut oil for cooking, and opt for extra virgin olive oil or avocado oil for dressing your meals.
• Read labels carefully—Be mindful that industrially processed seed oils are often hidden in processed and fast foods. Check ingredient lists and opt for products that use healthier oils, such as olive oil or avocado oil.
• Make your own food—By preparing your meals from scratch, you can ensure you know exactly what you are consuming and avoid hidden sources of industrial seed oils.
• Choose 'cold-pressed extra virgin' oils—When selecting oils, look for those labelled as 'cold-pressed extra virgin', as these oils have undergone minimal processing and are less likely to contain distorted fatty acids.

By following these guidelines, you can significantly reduce your intake of industrially processed seed oils and improve your overall health and wellness.

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