Starting Keto: A Beginner's Guide To Ketosis

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. The goal of the keto diet is to replace the glucose calories from carbohydrates with fat. In a typical keto diet, fat will make up 60% to 80% of your daily calories, proteins 15% to 20%, and carbohydrates are restricted to no more than 50 grams. This makes it a very restrictive diet and it is best to consult a doctor or nutritionist before starting.

The keto diet was first introduced in the 1920s to help with conditions like epilepsy and diabetes. Today, it is also used to help with weight loss and cognitive and memory improvement.

To start the keto diet, it is important to know which foods to eat and which to avoid. You will be severely limiting carbohydrates and increasing your consumption of healthy fats. It is recommended to start with 20 to 30 grams of carbohydrates per day and choose non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers. For fats, opt for olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.

It is also important to be prepared for the side effects of the keto diet, including the keto flu, which can cause symptoms such as lethargy, mental fog, and constipation or diarrhea. To lessen the chances of getting the keto flu, it is recommended to start the diet slowly, stay hydrated, and get plenty of rest.

Understand the basics of the keto diet

The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. The goal of the keto diet is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates and sugar for fuel.

To reach ketosis, you must restrict your carbohydrate intake to around 20 to 50 grams per day. This can be achieved by limiting carb-heavy foods such as grains, rice, beans, potatoes, sweets, milk, cereals, and fruits. Instead, you should base your meals on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.

It is important to note that the keto diet can be restrictive and may not be suitable for everyone. Before starting the keto diet, it is recommended to consult a doctor or nutritionist, especially if you have other dietary restrictions. Additionally, the keto diet may cause side effects such as "keto flu," which includes symptoms like brain fog, drowsiness, headaches, and nausea. To minimize these side effects, it is important to stay hydrated and get enough sleep.

The keto diet has been shown to be effective for weight loss and improving health conditions such as type 2 diabetes, epilepsy, and Alzheimer's disease. However, more research is needed to understand the long-term effects of the diet.

Know what foods to eat and avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. To achieve this, it's important to know what foods to eat and what to avoid.

Foods to Eat:

• Animal proteins such as fish, shellfish, meat, and poultry are good sources of protein and essential nutrients like B vitamins and minerals.
• Eggs are an excellent source of protein and antioxidants, with zero carbohydrates.
• Dairy products like cheese, plain Greek yogurt, and cottage cheese are suitable, as they are high in protein and calcium.
• Nuts, seeds, and healthy oils, including olive oil, coconut oil, avocado oil, butter, and ghee, are recommended.
• Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and leafy greens are excellent choices, as they are low in calories and carbs while being rich in vitamins, minerals, and antioxidants.
• Avocados and olives are high in healthy fats and fiber.
• Dark chocolate and cocoa powder are good sources of antioxidants, but choose dark chocolate with at least 70% cocoa solids.
• Unsweetened coffee and tea are carb-free and have potential health benefits.

Foods to Avoid:

• Starchy vegetables like potatoes, sweet potatoes, corn, and beets are high in carbohydrates and should be limited.
• High-sugar fruits like bananas, raisins, dates, mangoes, and pears can spike your blood sugar and have more carbohydrates, so they should be avoided or limited.
• Honey, syrup, and sugar in any form should be limited, as they are high in carbohydrates and low in nutrients.
• Baked goods, including gluten-free options, are typically high in carbohydrates and low in fiber.
• Cereal, crackers, rice, pasta, and bread are high-carbohydrate foods and should be replaced with low-carb alternatives.
• Beer and mixed drinks are high in carbs and low in nutrients, so they should be avoided or limited.
• Dried fruits and trail mix often contain added sugars and can quickly exceed your daily carb limit.
• Legumes like beans, lentils, and chickpeas are challenging to incorporate due to their carb content, but small portions may be possible.
• Grains like quinoa and millet are too high in carbs to be a staple, but small amounts as a garnish can be considered.
• Cow's milk is high in carbs, so almond milk or soy milk are better alternatives.
• Carrots, while nutritious, are starchy and can easily tip you over your keto limit.
• Soda and other sugary drinks are not allowed, as they are high in sugar and artificial sweeteners.

Remember, the key to a successful keto diet is knowing your daily carbohydrate limit and choosing your foods accordingly. Some flexibility is possible, but staying within your carb range is crucial to achieving ketosis.

Prepare for the keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This is the body's response to entering ketosis, which can often mimic flu symptoms. The keto flu is essentially the body's reaction to withdrawing from carbs, as it usually burns carbohydrates for energy.

• Increase your sodium, potassium and magnesium intake: The keto diet can make it tough to get a good balance of these minerals, as they usually come from carb-rich foods like beans, fruits and potatoes. Try to include plenty of foods that are high in magnesium (like almonds, spinach and peanut butter) and high in potassium (like salmon, avocado and leafy greens).
• Drink lots of water: A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration. Drinking enough water can also help reduce symptoms like fatigue and muscle cramping.
• Take an electrolyte supplement: Along with hydration, be sure to add plenty of electrolytes like salts, potassium and magnesium to your diet. This can help stop cramps and nausea.
• Get plenty of rest: If you're having trouble sleeping, try taking an Epsom salt bath to relax your muscles and improve electrolyte absorption. You can also try a keto-friendly herbal tea with herbs that calm your nervous system, like chamomile.
• Try light exercise: Light exercise, like a restorative yoga class, can help relieve muscle pain and tension, and boost your mood and motivation.
• Gradually reduce carbs: If you find the keto flu challenging, you can ease into the diet by starting with a typical low-carb diet and giving your body time to adjust, before going full keto.

Plan your meals

Planning your meals is an important part of starting a keto diet. Here are some tips to help you plan your keto meals effectively:

Understand the Basics of Keto

Before you start planning your meals, it's crucial to understand the basics of a ketogenic diet. Keto is a high-fat, low-carb, and moderate-protein diet. This means that you'll be significantly reducing your carbohydrate intake and increasing your consumption of healthy fats. The goal is to reach a state of ketosis, where your body burns fat instead of carbohydrates for energy.

Choose the Right Foods

When planning your keto meals, focus on healthy carb substitutes and nutrient-rich low-carb vegetables. Some great options include Portobello mushroom "buns", zucchini noodles, cauliflower rice, and non-starchy vegetables like cauliflower, broccoli, and Brussels sprouts. Make sure to include a variety of healthy fats, such as avocado, olive oil, nuts, and seeds. You can also include full-fat dairy, such as cheese and Greek yogurt, and low-carb fruits like berries.

Calculate Your Macros

In addition to planning your meals, it's important to calculate your macronutrient ratios. Macros refer to the amounts of protein, carbohydrates, and fats you consume. For keto, a common macro breakdown is 70% of calories from fat, 25% from protein, and 5% from carbs. However, this may vary depending on your fitness level, metabolic efficiency, and individual considerations. You can use a keto macro calculator to help determine your ideal ratios.

Be Creative with Recipes

Keto requires some creativity in the kitchen. Look for keto-approved recipes that you know you'll enjoy. You can find plenty of recipe ideas on keto websites and cookbooks. Try experimenting with different ingredients and substitutes to make your favourite meals keto-friendly. For example, use zucchini noodles instead of regular pasta or Portobello mushroom "buns" for burgers.

Track Your Progress

Consider using a keto-friendly app or food diary to track your daily food intake and progress. This can help you stay accountable and make any necessary adjustments to your meal plan. Logging your meals will also help you learn more about your daily habits and identify areas where you can make healthier choices.

Be Mindful of Portion Sizes

Even though keto emphasizes high-fat foods, it's still possible to gain weight if your portion sizes are excessive. Make sure to pay attention to your overall calorie intake and adjust your portions accordingly. Remember, weight management is strongly influenced by consistent calorie control, so finding the right balance is crucial.

Stick to your goals

Sticking to your keto goals can be challenging, but here are some tips to help you stay on track:

Clean Out Your Fridge and Cupboards

Get rid of all the high-carb and unhealthy foods in your kitchen. This will reduce the temptation to eat foods that are not part of your keto meal plan. Throw away expired or high-carb products and donate any non-perishable, unopened goods to charity. If you live with others who are not following a keto diet, try to find low-carb substitutes for high-carb foods or keep those items out of sight. Studies show that leaving unhealthy foods in visible places increases the likelihood of consumption.

Ask Your Family and Friends for Support

Explain to your loved ones that you are making a positive lifestyle change to form healthy eating habits and improve your overall well-being. Phrases like "I'm trying to reach a goal, and I'm asking for your support" can be effective in gaining their understanding and encouragement. Their support will be crucial when navigating social situations and staying motivated.

Write Down Your "Why"

Understanding your reason for starting the keto diet will help keep you motivated. Do you want to lower your blood sugar? Lose weight? Improve your cognitive function? Write down your "why" and put it somewhere visible as a reminder of your goal. This will help you stay focused and committed to your keto journey.

Plan Your Meals in Advance

Planning your meals in advance is crucial for staying on track with the keto diet. Consider your weekly schedule, including social engagements and unique circumstances, and plan your meals accordingly. Assign low-carb, keto-friendly recipes for each day, create a shopping list, and set aside time for meal prep. You don't have to cook entire meals; even chopping vegetables or marinating protein can help you stay prepared.

Keep Low-Carb Healthy Snacks on Hand

Forming new habits takes time, so be prepared for unexpected events or hunger cravings by keeping low-carb snacks on hand. Options like sliced veggies, low-carb hummus, keto-friendly yogurt, hard-boiled eggs, or homemade trail mix can help you resist less healthy options.

Plan in Advance for Social Situations

Navigating social situations while on a keto diet can be challenging. Look up restaurant menus online before making reservations, and know which low-carb drinks to order. If you're attending a gathering or going to a friend's home, offer to bring a keto-friendly dish to ensure you have something to eat that aligns with your diet.

Think of Keto as a Long-Term Lifestyle

Keto is not just a short-term weight-loss fix but a long-term lifestyle change. Find ways to make keto work for your specific needs and circumstances. If you have a sweet tooth, keep keto desserts on hand. If you travel frequently or dine out often, research low-carb restaurant options. Remember that perfection is not the goal; instead, focus on finding a balance that works for you.

Frequently asked questions