Complete Keto: A Comprehensive Guide To Success

The ketogenic diet is a high-fat, low-carb diet that has been proven to be an effective way to lose weight and improve health. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

The standard ketogenic diet (SKD) is the most researched and recommended version of the keto diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

The keto diet has been shown to have many health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases such as heart disease, cancer, and Alzheimer's.

However, there are also some potential downsides and risks associated with the keto diet, including nutrient deficiencies, gastrointestinal side effects, and difficulties with long-term adherence. It is important to consult a healthcare professional before starting the keto diet to ensure it is safe and appropriate for you.

What to eat and what to avoid

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food.

Foods to Eat

• Nuts, seeds, and healthy oils like olive oil and coconut oil
• Plain Greek yoghurt and cottage cheese
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder
• Fish, which is rich in B vitamins, potassium, and selenium, and is also protein-rich and carb-free
• Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach
• Cheese, which has zero carbohydrates and is high in fat and protein
• Meat, a source of lean protein, and poultry, which contain no carbohydrates and are rich in B vitamins and minerals
• Eggs, which are high in protein, B vitamins, minerals, and antioxidants
• Avocados, which are high in monounsaturated fat and potassium

Foods to Avoid

• Starchy vegetables and high-sugar fruits like corn, potatoes, sweet potatoes, beets, bananas, mangoes, and raisins
• Honey, syrup, or sugar in any form
• Baked goods, including gluten-free baked goods
• Cereal, crackers, rice, pasta, bread, and beer
• Fruit drinks and juices
• Milk, which has 12 grams of sugar per cup
• Beans and legumes, which are high in carbohydrates

How to get into ketosis

Ketosis is a natural metabolic state in which the body primarily burns stored fat, instead of glucose, for fuel. The body typically uses glucose, or sugar, as energy. When there is a lack of glucose, the body burns fat for this purpose instead. This metabolic state can be achieved by reducing carbohydrate intake and increasing physical activity.

Reduce Carbohydrate Intake

The most important factor in entering ketosis is reducing your carbohydrate intake. Carbohydrates are broken down into sugar molecules, such as glucose, which the body uses for energy. By reducing your carb intake to under 50 grams per day, your body will be forced to use up its glycogen stores for energy and eventually switch to using ketones, which are compounds made by breaking down fat, as fuel.

Increase Healthy Fat Intake

On a ketogenic diet, about 60 to 75% of your calories should come from fat. You can increase your intake of healthy fats such as fatty fish like salmon, olive oil, avocado oil, and avocados.

Increase Physical Activity

Being more physically active can help deplete your body's glycogen stores, which encourages your liver to increase its production of ketones. Working out in a fasted state can also help increase ketone levels.

Intermittent Fasting

Intermittent fasting can help you get into a state of ketosis. This involves cycling between periods of fasting and eating. When combined with a keto diet, many people feel less hungry and may naturally eat fewer meals a day.

Monitor Ketone Levels

You can use ketone urine strips or a blood ketone meter to test your ketone levels and determine whether you are in ketosis.

The pros and cons of keto

The keto diet has been around since the 1920s and was initially used to reduce seizures in pediatric patients with epilepsy. While it is still used for this purpose, it is now more commonly known as a weight-loss tool.

The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This typically consists of 70-75% fat, 20% protein, and only 5-10% carbohydrates.

Pros:

• Weight loss: The keto diet is an effective tool for weight loss, particularly abdominal fat.
• Increased satiety: The high-fat content of the keto diet helps people feel fuller for longer, reducing hunger and cravings.
• Improved brain function: Some studies suggest that ketones produced during ketosis can strengthen and protect brain nerve cells, improving focus and reducing anxiousness.
• May help prevent cancer: Some studies indicate a potential link between very low-carb diets and cancer prevention, although more research is needed.
• May be suitable for those with desk jobs: For those who don't engage in intense exercise, a low-carb diet like keto may be suitable as the body doesn't require as many carbs for energy.

Cons:

• Restrictive and challenging: The keto diet is highly restrictive, eliminating many healthy foods such as fruits, starchy vegetables, whole grains, and legumes. This can make it difficult to sustain and may lead to nutrient deficiencies.
• May negatively impact heart health: The high-fat content of the keto diet, particularly saturated fats, can increase cholesterol levels and the risk of heart disease.
• May cause dehydration: The keto diet can lead to dehydration as the body eliminates water weight during ketosis.
• May not be suitable for athletes: Athletes typically require a high-carb diet to maintain energy and endurance for their exercise routines. The keto diet may result in reduced performance and energy levels for athletes.
• Flu-like complications: In the initial stages of the keto diet, some people may experience side effects such as headaches, dizziness, fatigue, nausea, and constipation, often referred to as the "keto flu."
• Risk of disordered eating: The restrictive nature of the keto diet can interfere with the joy of eating and may increase the risk of disordered eating behaviors.

It is important to note that the keto diet may not be suitable for everyone, especially those with certain medical conditions. Consulting a healthcare professional before starting any new diet is highly recommended.

Keto meal plans and shopping lists

The ketogenic diet is a popular lifestyle choice for those looking to lose weight and improve their health. It is a low-carb, high-fat, and moderate-protein diet that can put your body into a state of ketosis, where it burns fat for energy instead of glucose.

Meal Plans

When following a ketogenic diet, it is important to focus on consuming high-fat, low-carb foods like eggs, meats, dairy, and low-carb vegetables, as well as sugar-free beverages. Here is a sample keto menu for one week:

Monday:

• Breakfast: Baked avocado egg boats
• Lunch: Caesar salad with chicken
• Dinner: Pork chops with vegetables

Tuesday:

• Breakfast: Cauliflower toast topped with cheese and avocado
• Lunch: Bunless salmon burgers topped with pesto
• Dinner: Meatballs served with zucchini noodles and Parmesan cheese

Wednesday:

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts
• Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
• Dinner: Coconut chicken curry

Thursday:

• Breakfast: Two eggs fried in butter served with sauteed greens
• Lunch: A bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
• Dinner: Pork chops with green beans sauteed in olive oil

Friday:

• Breakfast: Mushroom omelet
• Lunch: Tuna salad with celery and tomato atop a bed of greens
• Dinner: Roast chicken with cream sauce and sauteed broccoli

Saturday:

• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• Dinner: Grilled salmon with spinach sauteed in sesame oil

Sunday:

• Breakfast: Full-fat yogurt topped with keto granola
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• Dinner: Bison steak with cheesy broccoli

Shopping Lists

When creating a shopping list for a ketogenic diet, it is important to include a variety of fresh and frozen produce, healthy fats, and proteins. Here is a simple ketogenic shopping list to guide you when shopping:

Meat and Poultry: Beef, chicken, turkey, and pork

Fish: Fatty fish like salmon, sardines, mackerel, canned tuna, and herring

Shellfish: Oysters, shrimp, and scallops

Eggs: Organic or conventional

Full-Fat Dairy: Unsweetened yogurt, butter, heavy cream, and sour cream

Oils: Olive, sesame, and avocado oils

Avocados: A mixture of ripe and unripe avocados

Cheese: Brie, cream cheese, cheddar, and goat cheese

Frozen or Fresh Berries: Blueberries, raspberries, and blackberries

Nuts: Macadamia nuts, almonds, pecans, and pistachios

Seeds: Pumpkin seeds, sunflower seeds, and chia seeds

Nut Butters: Almond butter, sunflower butter, and peanut butter

Fresh or Frozen Low-Carb Vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes

Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices

Keto side effects and how to minimise them

The keto diet can cause a range of side effects, from the infamous "keto flu" to vitamin and mineral deficiencies, and even heart and kidney damage. Here are some tips to help minimise these side effects:

Keto Flu

The keto flu is a common side effect experienced by people starting the keto diet. It includes symptoms such as headache, weakness, irritability, constipation, nausea, and vomiting. To minimise these symptoms, it is recommended to:

• Increase your salt and water intake: Mix half a teaspoon of salt into a glass of water and drink this once or twice a day. You can also drink bone broth or bouillon, which are high in sodium.
• Consume more fat: Adding more fat to your diet can help reduce symptoms. This may include butter or other healthy fats such as olive oil, oily fish, and avocados.
• Transition slowly: If increasing your fat and fluid intake doesn't help, you can try transitioning to keto more slowly by consuming slightly more carbs (20-50 grams per day). This may slow down weight loss but can help ease the keto flu symptoms.

Vitamin and Mineral Deficiencies

The keto diet restricts many nutrient-rich foods, including fruits, vegetables, grains, and legumes, which can lead to vitamin and mineral deficiencies. To minimise this risk:

• Ensure adequate vitamin and mineral intake: Pay close attention to your food choices to ensure you're getting enough vitamins and minerals. You may need to take supplements or increase your intake of certain foods.
• Reintroduce some carbohydrates: Once you reach your target weight, you can slowly reintroduce some carbohydrates into your diet. This will provide more variety and help ensure you get enough nutrients.

Dehydration and Electrolyte Imbalance

The keto diet can lead to dehydration and electrolyte imbalances due to increased urination. To minimise this risk:

• Drink plenty of water: Aim for at least 2.5 litres of fluid per day, including water, tea, and coffee.
• Increase electrolyte intake: Consume bone broth or bouillon, which are high in sodium and other electrolytes. You may also need to take electrolyte supplements, especially if you experience muscle cramps, dizziness, or an irregular heartbeat.

Heart and Kidney Damage

The keto diet has been linked to an increased risk of heart and kidney damage due to potential electrolyte imbalances and dehydration. To minimise this risk:

• Monitor your fluid and electrolyte intake: Ensure you're drinking enough water and consuming enough electrolytes to maintain proper hydration and electrolyte balance.
• Consult with a healthcare professional: Discuss the keto diet with your doctor or dietitian before starting, especially if you have any existing health conditions. They can help monitor your health and adjust your medication or supplementation as needed.

It is important to note that the keto diet is not suitable for everyone, and some people with certain health conditions should avoid it. Always consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

Frequently asked questions