Keto Fit: Your Guide To Getting Started

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. The diet involves getting 65% of your calories from dietary fats, 30% from protein, and just 5% from carbohydrates. This shift in energy sources can lead to weight loss and other health benefits. To get into ketosis, you can combine a low-carb, high-fat diet with aerobic exercises such as HIIT, resistance training, and steady-state cardio. It's important to stay hydrated, balance your macros, and consider supplements like MCT oil.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. Typically, a keto diet contains 70% fat, 20% protein, and only 10% carbs.

There are several types of keto diets, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. The SKD is the most researched and recommended version.

On a keto diet, you can eat meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. It's important to moderate your protein intake, as too much can slow your transition into ketosis.

The keto diet has been shown to aid weight loss and improve health, including lowering the risk of certain diseases such as diabetes, cancer, epilepsy, and Alzheimer's. It can also help manage medical conditions like epilepsy and polycystic ovary syndrome. However, it's important to note that the keto diet is typically recommended as a short-term diet for weight loss rather than long-term health benefits.

Before starting the keto diet, it's crucial to consult your doctor, especially if you have any health conditions or are taking medication. The keto diet has some potential risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, and “keto flu” symptoms such as diarrhea, constipation, and vomiting.

What foods can you eat on the keto diet?

The keto diet is a high-fat, very low-carbohydrate, 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 your body uses fat instead of carbohydrates as its primary energy source.

Meat, Poultry, and Seafood

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also great sources of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Most fish and shellfish are keto-friendly. Fatty fish such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto.

Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They are also rich sources of vitamins, minerals, and antioxidants. Examples include spinach, kale, and collard greens.

Non-starchy vegetables are low in calories and carbs but high in nutrients and antioxidants. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and are low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They also contain plenty of fiber, which can help you feel full and naturally lower your calorie intake. Examples of keto-friendly nuts include macadamias, almonds, pecans, and walnuts.

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Strawberries, raspberries, and blueberries are low in carbs and high in fiber.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.

Unsweetened sparkling water is a great keto-friendly alternative to soda.

Other Foods

Dark chocolate and cocoa powder are delicious sources of antioxidants. Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly and should be eaten in moderation.

Olive oil, butter, and ghee are good fats to include in the keto diet.

What foods should you avoid on the keto diet?

The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to achieve a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. To achieve ketosis, it's important to avoid certain foods that are high in carbohydrates. Here are the foods you should avoid on the keto diet:

• Grains and starches: Wheat, rice, corn, and oats are high in carbohydrates and can hinder the body's ability to enter ketosis.
• Sugary foods and sweets: Candies, pastries, and sugary drinks can cause a rapid increase in insulin levels, which inhibits fat burning.
• High-carb fruits: Bananas, grapes, and mangoes have a high sugar content and are not recommended.
• Starchy vegetables: Potatoes, yams, and corn are high in starch and carbohydrates and should be avoided.
• Legumes and beans: Lentils, chickpeas, and black beans contain carbohydrates and can interrupt ketosis.
• Processed foods with hidden carbs: Chips, pre-packaged snacks, and convenience meals often contain hidden sugars and starches.
• Alcohol and cocktails: Alcohol can delay or halt ketosis. Cocktails mixed with sugary syrups or sodas can result in a high intake of carbohydrates.
• High-carb sauces and condiments: Ketchup, BBQ sauce, and sweet dressings contain sugars and starches that can quickly add up.
• Trans fats and hydrogenated oils: Partially hydrogenated oils can have negative effects on heart health and contribute to inflammation.
• Low-fat and diet products: These products often contain extra sugars and artificial sweeteners, which can increase your carbohydrate intake.

It is important to note that some foods that are typically considered healthy, such as certain fruits, vegetables, and whole grains, are restricted on the keto diet. This is because they contain higher levels of carbohydrates, which can prevent the body from entering ketosis.

What are the health benefits of the keto diet?

The keto diet is a low-carbohydrate, high-fat diet that has been used to treat drug-resistant epilepsy since the 1920s. The diet causes the body to release ketones into the bloodstream, which are used as an alternative energy source when blood sugar is low. The keto diet is often used for weight loss, and has been shown to be effective in the short term. It has also been shown to improve blood sugar control for patients with type 2 diabetes.

The keto diet has several other potential health benefits. It may reduce the risk of certain cancers, improve heart health, protect brain function, and improve polycystic ovary syndrome (PCOS) symptoms.

However, the keto diet can be difficult to maintain due to its restrictive nature. It may also cause an increase in cholesterol levels and is not suitable for people with kidney disease.

What are the side effects of the keto diet?

The keto diet can lead to various side effects, including:

• Keto flu: At the beginning of the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation, due to dehydration and electrolyte imbalances.
• Kidney problems: The keto diet's focus on animal-based and high-fat foods may increase the risk of kidney stones and cause long-term kidney damage.
• Digestive issues: The diet's restriction of carbohydrates can lead to gastrointestinal problems like constipation, diarrhea, nausea, and vomiting.
• Vitamin and mineral deficiencies: The reduction of fruits and vegetables in the keto diet may lead to lower intakes of important vitamins and minerals, such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Dehydration: As the keto diet causes water loss before fat loss, dehydration is a possible early side effect.
• High cholesterol: The keto diet's high-fat content can lead to increased LDL cholesterol levels, which are linked to an increased risk of heart disease.
• Bone issues: The keto diet has been associated with lower bone mineral density and an increased risk of fractures.
• Blood sugar issues: The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes.
• Cognitive issues: The diet's low-carbohydrate nature may lead to cognitive decline.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and disordered eating patterns.

Frequently asked questions