Kick-Starting Your Im And Keto Journey

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity as a weight-loss method. It first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. On a keto diet, your nutrition centres on fatty foods, which will make up around 60% to 80% of your daily calories. Proteins make up 15% to 20%, while carbs are restricted to no more than 50 grams.

The keto diet can be tough to start, as it requires a radical departure from the standard high-carbohydrate and processed food diet that many are used to. It's important to be prepared for the big change, and to know what foods you can eat and which to avoid.

To start, you'll need to decrease your carb intake, but this doesn't mean cutting them out completely. Net carbs should be restricted to 20 to 40 grams per day. You should also increase your intake of healthy fats, like olive oil, avocado oil, and coconut oil, as well as cheese, eggs, nuts, and fish.

It's also important to maintain your protein intake, as protein can be converted into glucose and too much can take your body out of ketosis. You should aim for protein to make up 10% to 20% of your daily calories.

Before starting the keto diet, it's recommended that you consult a doctor or nutritionist, especially if you have dietary restrictions or health conditions.

Know your keto-friendly foods

Knowing what foods you can eat and which to avoid is the most important factor when starting the keto diet. Here is a list of keto-friendly foods:

Meat and Seafood

Chicken (dark meat is ideal), tuna (canned tuna is okay and oil-packed is best for fats), beef, pork, lamb, steak, ham, sausage, bacon, salmon, trout, tuna, mackerel, and turkey. Remember, choosing organic, grass-finished beef, heritage pork, and free-range chicken are always optimal choices, in addition to fattier cuts.

Vegetables

Non-starchy and fibrous vegetables such as lettuce (the darker the better), spinach and other leafy greens, kale, broccoli, spinach, asparagus, mushrooms, and peppers. Cooking vegetables can increase the carb count, so it is important to consider the difference in carbs for raw versus cooked.

Fruits

Avocado, raspberries, strawberries, and blackberries. Serving size is an important consideration when it comes to fruit. It is easy to eat a whole bowl of raspberries, but that will equate to a day’s worth of carbs in one sitting. It may be helpful to measure fruits to accurately account for net carbs throughout the day.

Dairy

Full-fat dairy products such as ghee (clarified butter), cheese, butter, and cream. Evaporated and dry milk products have higher carb counts, so these should be avoided. Additionally, drink milk in moderation as it contains lactose.

Fats and Oils

Avocado oil, coconut oil, extra virgin olive oil, MCT oil, nuts (Brazil, pecans, macadamia), seeds (chia, flax, hemp, sunflower), and butter.

Prepare to eat lots of fat

The keto diet is a high-fat, low-carb, moderate-protein diet. It's important to be prepared for the amount of fat you'll be eating. This can be difficult for those who are used to low-fat diets, or who are wary of eating fat.

The keto diet is typically made up of around 70% fat, 15-20% protein, and under 50 grams of carbohydrates. This means you'll be eating a lot of fat, and it's important to choose high-quality, nutrient-dense foods. Good sources of fat include:

• Oils: avocado oil, coconut oil, extra virgin olive oil, MCT oil
• Nuts: Brazil nuts, pecans, macadamia nuts
• Seeds: chia seeds, flax seeds, hemp seeds, sunflower seeds
• Meat: chicken (dark meat), beef, pork
• Dairy: cheese, butter, ghee, full-fat dairy
• Eggs
• Avocados

It's also important to be mindful of your serving sizes, as it's easy to overdo it on nuts and seeds.

If you're struggling to eat enough fat, try making small adjustments to your daily meals. For example, you could replace potatoes or rice with a non-starchy vegetable, or cook with more oil.

Remember, the keto diet is a big change, and it may take time to adjust.

Understand your protein needs

Protein is one of the three macronutrients, along with carbohydrates and fat. It is made up of amino acids, which are the building blocks of protein. There are 20 amino acids, nine of which are essential, meaning your body cannot make them and therefore they must be obtained from food.

Protein plays a big role in the body and has several important functions. Firstly, it is a major component of every cell in your body and is needed for muscle repair and growth. Consuming adequate protein helps prevent muscle loss and, when coupled with resistance training, promotes muscle growth. Additionally, protein is necessary for maintaining healthy skin, hair, nails, bones, and internal organs. It is also used to create hormones and enzymes, such as insulin and growth hormones.

When following a ketogenic diet, it is important to understand your protein needs to ensure you are getting adequate amounts. The recommended protein intake for most people on a keto diet is between 1.2 to 2.0 grams per kg of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits. However, it is important to note that this range may vary depending on individual factors such as activity level, age, and health status.

To calculate your protein needs, you can use your target weight in kilograms as a reference. First, convert your target weight to kilograms by dividing it by 2.2. Then, multiply that weight by 1.2 to get the lower end of your target protein range and by 2.0 to get the higher end. For example, if your target weight is 60 kg, your protein range would be 72-120 grams per day.

It is important to note that exceeding this protein range is unlikely to kick you out of ketosis, but it may be more common in people with type 1 diabetes. Sticking to the recommended guidelines should be adequate to support ketosis. Additionally, protein is extremely filling, so it would be difficult for the average person to consume enough protein to reverse ketosis in one sitting.

On the other hand, not consuming enough protein can lead to several problems, including muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue. Therefore, it is important to ensure you are meeting your protein needs while following a ketogenic diet.

Some keto-friendly foods that are rich in protein include meats, eggs, dairy, nuts, seeds, and protein supplements. By including a variety of these foods in your diet, you can ensure you are meeting your protein needs while also staying within the guidelines of a ketogenic diet.

Read nutrition labels

Reading nutrition labels is an important step when starting the keto diet. This will help you to ensure you're consuming enough fat and not unknowingly eating too many carbs. Here are some things to keep in mind when deciphering nutrition labels:

Serving Size Matters

Just because a food has lower carbs doesn't mean you can eat the entire package. Always check the serving size to see how many are in a package to make sure you aren't exceeding your daily carb limit. For people working to maintain a constant state of ketosis, you will likely need to keep carbs under 20 grams per day.

Watch Out for Hidden Sugars

Sugars are sneaky and often hide out in the form of non-sugary-sounding names. Typically, any ingredient that ends with '-ose' is a form of sugar (dextrose, lactose, sucrose). Other sweeteners to avoid are:

• Agave nectar
• Coconut sugar
• Honey
• Maple syrup
• Molasses

While these sweeteners are derived from more natural sources, your body responds to them in the same way as other carbs. Sauces and dressings often contain different carbohydrates, such as the above sweeteners, or thickeners like corn starch, that increase the total grams of carbs.

Carb Counting for Weight Loss

Keto diet percentages are a hot topic when it comes to starting and continuing a keto diet, especially the percentage of carbs. If you’re focusing on a LCHF diet versus a ketogenic diet, you can consume more carbs and still maintain a healthy lifestyle. Daily carb intakes are:

• Ketogenic: Under 20 grams of carbs per day
• LCHF: 20 to 50 grams of carbs per day
• Moderate low-carb diet: 50 to 100 grams of carbs per day

The important thing to keep in mind is your individual goal. If you want to shed pounds and reduce blood-glucose levels, you may want to work towards a fully ketogenic lifestyle. If you want to maintain lower blood-glucose levels but aren't as focused on dramatic weight loss, a LCHF or moderate low-carb diet can help to achieve those goals.

Whichever you choose, stay mindful of what you’re eating by reading labels and choosing fresh, whole fruits and vegetables that won’t spike sugar levels.

Plan your meals

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

Know Your Food Groups

Firstly, it's important to know which food groups you'll be focusing on. The keto diet is centred around high-fat, moderate-protein, and low-carb food sources. Meat, poultry, fish, eggs, and other protein-rich foods form the basis of your diet. Include leafy greens, non-starchy veggies, and salads to accompany your protein. Use fats like olive oil for flavour and to fill in calories if needed.

Choose the Right Fats

When it comes to fats, opt for healthy, high-quality sources such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish. These will make up a significant portion of your daily calories, so choose wisely.

Get Creative with Low-Carb Ingredients

You can still enjoy your favourite meals with a few simple swaps. For example, use zucchini noodles instead of regular pasta, or lettuce leaves instead of burger buns. There are plenty of keto-friendly options to explore.

Plan and Prepare Your Meals

Meal planning and preparation will make sticking to your keto diet much easier. Create a simple weekly meal plan and shop accordingly. Cooking in batches can also save you time and ensure you always have keto-friendly meals ready to go.

Manage Your Portions

Portion sizes are important, especially with nuts, seeds, and dairy products, which can be high in calories and carbs. Measure your servings to ensure you stay within the optimal keto diet percentages.

Stay Hydrated

Don't forget to drink plenty of water! Water is crucial for supporting your metabolism and staying hydrated, especially when reducing your carb intake. Aim for a minimum of 6-8 glasses of water per day, and more if you're exercising or in hot weather.

Manage Your Expectations

Finally, be prepared for the "keto flu". In the first few weeks of starting a keto diet, you may experience flu-like symptoms such as fatigue and mental fogginess as your body adjusts to burning fat for fuel. Stay hydrated, get plenty of rest, and ensure you're consuming enough healthy fats to power you through this transition.

Frequently asked questions