Kick-Starting Your Strict Keto Journey: A Comprehensive Guide

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs.

To start a strict keto diet, you should:

- Know what foods to eat and avoid. Carbohydrates should be limited to 20-50 grams per day, and come from non-starchy vegetables. Meat, fish, eggs, nuts, healthy oils, and high-fat dairy are encouraged.

- Examine your relationship with fat. The keto diet requires a high-fat intake, which may be uncomfortable at first. Start making small adjustments, like cooking with more oil and choosing non-starchy vegetables instead of potatoes or rice.

- Understand that protein intake should be moderate. Protein can be converted into glucose, so overeating protein can take your body out of ketosis.

- Hone your cooking skills. High-carb processed foods are not allowed on keto, so look for keto-approved recipes and meal plans.

- Talk to your family about your weight loss goals. The keto diet is often done short-term, so assure your family that it's temporary.

- Know what side effects to expect, like the keto flu, which can cause lethargy, mental fog, and constipation or diarrhea.

- Up your electrolytes to prevent or mitigate unpleasant keto side effects.

- Acknowledge when keto might not be right for you. It may not be sustainable for vegans or those with certain medical conditions, like insulin or blood pressure medication.

- Have a plan for after keto. It is not meant to be a forever diet, so you should have a plan for how to maintain your health and weight loss after.

Know what foods to eat and avoid

Knowing what foods to eat and what to avoid is essential to starting a keto diet. Here's a detailed breakdown:

Foods to Eat

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: Salmon, trout, tuna, and mackerel.
• Eggs: Pastured or omega-3 whole eggs.
• Butter and cream: Grass-fed butter and heavy cream.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Extra virgin olive oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Green veggies, tomatoes, onions, peppers, etc.
• Condiments: Salt, pepper, herbs, and spices.

Foods to Avoid

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Additional Tips

• Base your diet mostly on whole, single-ingredient foods.
• Choose non-starchy veggies like spinach, kale, broccoli, and other low-carb veggies.
• Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
• Eat keto-friendly snacks like nuts, seeds, hard-boiled eggs, keto-friendly snack bars, full-fat Greek yogurt with nut butter and cocoa powder, etc.

Examine your relationship with fat

To start a strict keto diet, you must first examine your relationship with fat. This is because the keto diet is a high-fat, low-carb, and moderate-protein diet. It is important to note that the keto diet is not a free pass to consume unlimited amounts of fat. The goal is to reach a state of ketosis, where your body burns fat for fuel instead of carbohydrates.

• Understand the role of fat in the keto diet: Fat is your primary source of calories on the keto diet. It is essential for reaching ketosis and keeping you feeling full and satisfied. Make sure you are consuming enough healthy fats, such as olive oil, avocado oil, nuts, seeds, and fatty fish like salmon and trout.
• Make gradual changes: Start by making small adjustments to your diet. For example, order a burger without the bun or substitute green vegetables for fries. Choose non-starchy vegetables instead of potatoes or rice. Cook with more healthy oils and realise that plain skinless grilled chicken breast may not be the best option on a keto diet as it does not provide enough fat.
• Be mindful of your fat sources: Not all fats are created equal. Prioritize healthy fats such as olive oil, avocado oil, nuts, seeds, and fatty fish like salmon and trout. Limit consumption of unhealthy fats like processed vegetable oils and mayonnaise.
• Don't fear fat: For decades, we have been told that fat is bad for us and will lead to weight gain and heart disease. However, recent research suggests that total fat intake and types of fat may not be as closely linked to cardiovascular problems as once thought. Don't be afraid to incorporate healthy fats into your diet.
• Remember food is more than a single nutrient: It's important to consider the overall quality of your diet. The keto diet should be based on whole, nutrient-dense foods, not just high-fat processed foods.
• Be cautious of high-fat, low-carb diets: While the keto diet can be an effective tool for weight loss and improving certain health conditions, more research is needed to assess the long-term health benefits and risks of high-fat, low-carb diets.

Switch up your view of protein

One of the most common misconceptions about the keto diet is that you can eat as much protein as you like. This is not the case. You also have to keep your protein intake moderate, as protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis.

The ideal protein consumption on keto varies from person to person and depends on several factors. For example, those looking to maintain muscle mass while losing weight, or anyone at risk of slow wound healing, will require a higher protein intake.

To get your personalized numbers, it is recommended to calculate your protein intake as a first priority. From there, keep carbs at a minimum and fill the rest with healthy fat sources.

If you are aiming for weight loss and are consuming a calorie deficit, a higher protein intake of 2.4 to 3 grams per kilogram of body weight per day may be beneficial. If you are not in a calorie deficit, you may want to shoot for 1.6 grams per kilogram of body weight per day.

To find your personal protein sweet spot on keto, you can test your limits using a ketone meter. Start by reducing your carb count to below 20 grams per day for 7-10 days, aiming to enter fairly deep ketosis. Then, measure your ketone levels. If you're already in ketosis (above 0.5 mmol/L), gradually increase your protein intake until it knocks you out of ketosis. That number is your upper limit, so aim to eat slightly less than that moving forward.

Great Keto-Friendly Protein Sources

• Meat, fish, and seafood
• Eggs
• Full-fat dairy, if tolerated
• Collagen or whey protein supplements

Hone your cooking skills

The keto diet is restrictive, and it can be challenging to adjust to a new way of cooking. However, there are plenty of keto-friendly recipes and meal ideas available online, in cookbooks, and even via meal delivery services.

It is important to note that the keto diet is not a free pass to eat unlimited amounts of meat and fatty foods. The diet still requires moderation and a basic understanding of nutrition.

• Familiarize yourself with keto-friendly foods: Educate yourself on the types of foods that are allowed on the keto diet. This includes meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables. Knowing what you can and cannot eat will make meal planning and cooking much easier.
• Get creative with substitutions: The keto diet restricts many high-carb foods, but that doesn't mean you have to give up your favorite meals entirely. Get creative with substitutions and alternatives. For example, use Portobello mushroom "buns" instead of bread, or zucchini noodles instead of pasta. There are also keto-friendly alternatives for desserts, sweets, and snacks.
• Focus on nutrient-rich foods: While the keto diet is primarily about restricting carbs, it's important to ensure you're still getting adequate nutrition. Choose nutrient-dense, low-carb veggies, quality proteins, and healthy fats to form the basis of your meals. This will help you stay on track and feel more satisfied.
• Plan and prepare: Planning and preparing your meals in advance will make sticking to the keto diet much easier. It can be challenging to find keto-friendly options when eating out or on the go, so having a meal plan and preparing your meals ahead of time will increase your chances of success.
• Use online resources: Take advantage of the many online resources available, such as keto-friendly websites, food blogs, apps, and cookbooks. These can provide you with recipes, meal ideas, and tips to make the keto diet more manageable.
• Consider meal delivery services: If you're short on time or need some help with meal preparation, consider using a meal delivery service that offers keto-friendly options. This can take some of the burdens of meal planning and cooking off your shoulders.

Talk to your family about your goals

Before starting a keto diet, it is important to talk to your family about your goals and get their support. This is especially important if your family is not following the same diet as you. Here are some tips to help you talk to your family about your keto goals:

• Be clear about your why: Know why you want to start a keto diet and do your research. Understand the science behind the keto diet and be able to explain it to your family. This will help them understand your decision and maybe even encourage them to join you.
• Find out their willingness to compromise: Find out what compromises your family members are willing to make to help you succeed. For example, they may be willing to eat trigger foods when you are not around or avoid eating certain foods in front of you.
• Explain the benefits: Explain to your family the potential benefits of the keto diet and how it will make you feel better. Share your knowledge about the keto diet and how it can improve your health. This will help them understand why you are making this change.
• Be mindful of their issues: Remember that your family members may have their own food issues or eating disorders that may make it difficult for them to accept your decision. Respect their boundaries and do not pressure them to eat the way you do. Share your reasons and how it makes you feel better, and they may decide to join you after seeing your results.
• Plan meals ahead: Planning your meals ahead of time will help you stay on track and make it easier for your family to support you. It will also help you find keto-friendly options when eating out or ordering food.
• Keep it simple: Keto meals don't have to be complicated. Stick to simple meals that are meat + above-the-ground veggies, which will help you stay below 20 carbs per day without a lot of effort. You don't need to buy a bunch of specialty products or make fancy meals.
• Don't make separate meals: Instead of making separate meals for yourself and your family, make delicious, nutritious, filling keto meals that everyone can enjoy. If your family members feel the need for some carb-filled food, they can make that themselves.

Remember, getting your family's support is important for your success on the keto diet. Be open and honest about your goals and why you are making this change. Their support will make it easier for you to stick to the diet and achieve your goals.

Frequently asked questions