Kick-Starting Ketogenic: A Beginner's Guide To Keto

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating pattern. It can be effective for weight loss and certain health conditions, such as type 2 diabetes or metabolic syndrome.

On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. In this beginner's guide, you'll learn all you need to know about ketogenic diets, including how to get started to achieve the best results safely and effectively.

- Calculate your macros: Determine your daily caloric needs based on age, gender, weight, activity level, and goals. Establish the appropriate macronutrient ratios, adhering to the targeted ketogenic diet principles.

- Know proper carbohydrate sources: As mentioned, glucose and dextrose are the best sources of carbohydrates before an intense exercise. Avoid fructose and other sweets that may contain them.

- Identify timing for carbs: Plan your carbohydrate intake strategically around your exercise/performance sessions. It's advisable to consume targeted carbs 30 minutes and just before exercising to support energy levels and aid recovery.

- Transition gradually: You need to stick to the standard keto diet until your body adapts to using ketones as the fuel source before you start transitioning to the targeted keto diet.

- Monitor and adjust: Regularly monitor your progress by tracking key metrics, including weight, energy, ketone levels, and workout performance. Be open to adjustments. Individual responses to the targeted ketogenic diet can vary, and you may need to fine-tune your macronutrient ratios or carb timing based on your body's feedback.

- Consider supplements: Depending on individual needs, consider incorporating supplements such as electrolytes, creatine, taurine, beta-alanine, L-citrulline, MCTs, and multivitamins to fill potential nutritional gaps.

- Avoid common mistakes: While the benefits of a ketogenic diet are substantial, there are a few issues to watch out for in order to get the most out of your diet. For example, not getting enough salts (sodium, potassium, and magnesium) or not eating enough greens.

- Get into ketosis: Once you’re in ketosis for long enough (about 4 to 8 weeks), you become keto-adapted, or fat-adapted. This is when your glycogen decreases, you carry less water weight, muscle endurance increases, and your overall energy levels are higher.

- Personalize your ketogenic diet: One of the best things about a keto diet is that many people in the community love figuring things out. There’s a lot of self-experimentation and sharing of data and ideas. Some people do better on a slightly higher fat ketogenic diet while others can eat slightly more carbohydrates. Intermittent fasting is also an area that many people on a ketogenic diet experiment with.

- How long to stay keto: There’s really no set rule for how long you have to stay on a ketogenic diet. Many keto proponents think of it as a tool for aiding weight loss or mental clarity. Many will do a ketogenic diet for several weeks and then you can be in a Paleo diet for a few months and then back to a ketogenic diet. However, if you’re using a ketogenic diet for therapeutic purposes, then you may need to stay on it for longer – that’s something to discuss with a health practitioner.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carb, high-fat, and moderate-protein eating pattern. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel.

In this beginner's guide, you'll learn all you need to know about ketogenic diets, including how to get started to achieve the best results safely and effectively.

The keto diet is one that limits carbs and has many potential health benefits. When you eat far fewer carbs, your body begins to burn fat for fuel. This can put 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.

The keto diet works by allowing your body to shift into a state called ketosis. Although the body normally burns carbs for energy, in ketosis it burns fat as its primary energy source instead. In ketosis, your body is able to use dietary fat or stored body fat for fuel.

Additionally, the keto diet may help reduce appetite and preserve lean muscle mass. This makes keto particularly helpful if weight loss is your goal.

• Red meat, such as beef, pork and lamb: 0 grams
• Poultry, such as chicken and turkey: 0 grams
• Fish of all types, including salmon, tuna, sole, trout, and halibut: 0 grams
• Natural fats, such as butter and olive oil: 0 grams
• Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant: 1 to 5 grams

A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.

Potential hazards

When you first start a ketogenic diet, you might feel tired, moody, and even slightly nauseous – this is sometimes referred to as “carb flu” and is pretty common. These symptoms typically arise because your body is adjusting to using ketones after having been so dependent on carbohydrates for most of your life.

Benefits of the keto diet

Studies consistently show that those who eat a low carb, high fat diet rather than a high carb, low fat diet:

• Lose more weight and body fat
• Have better levels of good cholesterol
• Have reduced blood sugar and insulin resistance
• Experience a decrease in appetite
• Have reduced triglyceride levels
• Have significant reductions in blood pressure, leading to a reduction in heart disease and stroke

There’s really no set rule for how long you have to stay on a ketogenic diet. Many keto proponents think of it as a tool for aiding weight loss or mental clarity. Many will do a ketogenic diet for several weeks and then you can be in a Paleo diet for a few months and then back to a ketogenic diet.

What to eat and what to avoid

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating pattern. It can be effective for weight loss and certain health conditions.

What to Eat on a Ketogenic Diet

• Red meat, such as beef, pork and lamb: 0 grams
• Poultry, such as chicken and turkey: 0 grams
• Fish of all types, including salmon, tuna, sole, trout, and halibut: 0 grams
• Natural fats, such as butter and olive oil: 0 grams
• Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant: 1 to 5 grams

What to Avoid on a Ketogenic Diet

• Bread, tortillas, muffins, bagels, pancakes
• Cakes, cookies, and other baked goods
• Sugar and anything made with sugar
• Most fruits and fruit juice
• Grains like wheat, corn, rice, and cereals
• Starchy vegetables like butternut squash, plantains, and yucca/cassava

Potential risks and side effects

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein eating plan that has gained popularity in the last decade. It is used to help reduce the frequency of epileptic seizures in children and has also been tried for weight loss. However, it is best to make this only a short-term dietary change to help jump-start weight reduction.

The keto diet is not without its risks and side effects, which include:

Nutrient deficiency

The ketogenic diet restricts the intake of fruits, vegetables, and grains, which may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver problems

The high-fat content of the keto diet may worsen existing liver conditions as the body has to metabolize a large amount of fat.

Kidney problems

The kidneys help metabolize protein, and the keto diet may overload them. The current recommended intake for protein averages 46 grams per day for women and 56 grams for men.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy thinking and mood swings

The brain functions best when it uses sugar from healthy carbohydrates as its energy source. Low-carb diets may cause confusion and irritability.

Keto flu

The most common side effects resulting from the initiation of the keto diet are referred to as "keto flu," which includes symptoms such as fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance. These symptoms typically resolve after a few days to weeks as the body adjusts to the low-carb, ketogenic state.

Long-term side effects

Long-term side effects of the keto diet include hepatic steatosis, kidney stones, hypoproteinemia, and vitamin deficiency.

How to get into ketosis

The ketogenic diet (keto for short) is a low-carb, high-fat, and moderate-protein eating pattern. By drastically reducing your carb intake on keto, you're able to enter a metabolic state known as ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To get into ketosis, you should aim to eat less than 20 grams of net carbs per day. This will allow your body to shift into ketosis, where it will burn fat as its primary energy source instead of carbs.

What to Eat on a Ketogenic Diet

• Meats, including organ meats
• Non-starchy vegetables (especially green leafy vegetables)
• Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil
• Nuts: Almonds, walnuts, pecans
• Fatty fish: Salmon, tuna, sardines, herring
• Low-carb vegetables: Zucchini, asparagus, bell peppers, mushrooms, cucumber
• Cruciferous vegetables: Broccoli, cauliflower, brussels sprouts, cabbage
• Dairy: Cheese, heavy cream, greek yogurt (full-fat, unsweetened), cottage cheese, sour cream, butter
• Beverages: Water, black coffee, unsweetened tea (green tea, herbal tea), sparkling water (plain or with a splash of lemon/lime)

Potential Hazards

When you first start a ketogenic diet, you might feel tired, moody, and even slightly nauseous – this is sometimes referred to as "carb flu" and is pretty common. These symptoms typically arise because your body is adjusting to using ketones after having been so dependent on carbohydrates for most of your life.

Mistakes to Avoid on a Ketogenic Diet

• Not getting enough salts (sodium, potassium, and magnesium)
• Not eating enough greens
• Not exercising

There’s really no set rule for how long you have to stay on a ketogenic diet. Many keto proponents think of it as a tool for aiding weight loss or mental clarity.

How to start a ketogenic diet

The ketogenic, or keto, diet is a very low-carb, high-fat diet that aims to put your body into a state of ketosis, which can help you lose weight. Here is a step-by-step guide on how to start a ketogenic diet:

Understand the Basics

Before starting any diet, it is important to do your research and understand how it works. The ketogenic diet is a drastic change in your eating habits, as it involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. This process of switching to fat for fuel is called ketogenesis, and the state of being in ketogenesis is called ketosis.

Determine Your Fitness Goal

Before starting the keto diet, it is important to identify your primary goal, whether it is weight loss, muscle gain, improved performance, or improving health. This will help you establish your dietary needs and guide your progress.

Calculate Your Daily Calorie Goal

Once you know your main goal, you need to calculate how many calories you should consume each day to achieve that goal. You can use an online calorie calculator or a fitness app to estimate your daily calorie needs based on your age, height, weight, gender, and fitness level.

Calculate Your Keto Macros

Understanding your keto macros is crucial to your success on the diet. The keto diet typically consists of a breakdown of 70% of calories from fat, 25% from protein, and 5% from carbs. However, this ratio may vary depending on your fitness, metabolic efficiency, and individual considerations.

Plan Your Keto Menu

When planning your keto menu, it is important to choose nutritious foods that will support your overall health and well-being. Include healthy carb substitutes such as Portobello mushroom "buns" and zucchini noodles. The bulk of your keto diet should consist of nutrient-rich low-carb veggies, quality proteins, and healthy fats.

Stock Your Kitchen

Make sure your kitchen is stocked with keto-friendly foods. This includes meat, fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables. Get rid of high-carb foods to avoid temptation.

Track Your Progress

Find a way to track your progress that aligns with your "why" for doing keto. This could include tracking your weight, waist circumference, ketone levels, blood sugar levels, or other relevant metrics.

Be Aware of Side Effects

When starting the keto diet, you may experience side effects such as muscle cramps, headaches, fatigue, and constipation or diarrhea due to changes in your body's electrolyte concentrations and water weight. Staying hydrated, supplementing with electrolytes, and adding extra salt to your meals can help prevent these side effects.

Consult with Your Doctor

Before starting the keto diet, especially if you have any medical conditions, are taking medications, or are pregnant or nursing, it is important to consult with your doctor. The keto diet can affect your blood sugar, blood pressure, and brain function, so it is crucial to ensure it is safe for you.

Frequently asked questions