Keto Formation: A Guide To Getting Started

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity as a weight loss method. The goal of the keto diet is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for fuel. This is achieved by drastically reducing carbohydrate intake and replacing it with fat. The keto diet typically consists of 60% to 80% fat, 15% to 20% protein, and a maximum of 50 grams of carbohydrates per day. While the keto diet has been shown to be effective for weight loss, it is important to consult a doctor or nutritionist before starting, as it may not be suitable for everyone.

Eat more veggies

Vegetables are a key part of the keto diet. They are low in carbohydrates and calories but full of essential nutrients, vitamins, and minerals.

Vegetables with very low carb content include asparagus, celery, tomatoes, spinach, iceberg lettuce, mushrooms, radishes, cucumber, and zucchini.

How to eat more veggies on keto

You can eat asparagus raw, or steam or sautee it to include in a wide range of dishes. Try making zucchini noodles as a low-carb alternative to pasta. You can also grate zucchini to make a rice alternative or add it to baked goods.

Mushrooms are a popular breakfast food and can be paired with egg whites to make a keto-friendly omelet. You can also add them to an egg yolk omelet with full-fat cheese.

Spinach can be eaten with eggs and Greek yogurt, or cooked in butter with salmon.

What to avoid

Starchy vegetables like corn, potatoes, sweet potatoes, peas, and beans are not a good fit for the keto diet.

Increase healthy fats

The keto diet is centred around limiting your carb intake and increasing your healthy fats. This will force your body to use fat as its main energy supply instead of glucose, which is known as ketosis.

When following a ketogenic diet, it's important to remember that everyone's nutritional needs are different. While most ketogenic diets recommend that nearly 60-75% of your calories come from fat, it's necessary to talk with a professional about your personal needs and health goals.

• Eat whole, full-fat ingredients: Say goodbye to low-fat and fat-free products. This includes low-fat dairy. Instead, opt for full-fat, whole foods such as avocados and eggs.
• Use different fats for different flavours: Fats can change the flavour of a dish, so experiment with new combinations. For example, try topping green beans with butter or drizzling them with sesame oil.
• Garnish with high-fat foods: Whole food toppings such as cheese, avocado, and cured meats add flavour and nutrients, including plenty of fat.
• Prepare low-carb recipes: Low-carb recipes often include plenty of fat. Try a keto Cobb salad with ranch dressing or low-carb "gumbalaya".
• Top any dish with oil, dressing, sauces, or butter: Drizzle oil or pour on dressing to add fat to your dish. Just remember not to overdo it, as extra calories may not be worth it.
• Snack on high-fat seeds and nuts: Nuts and seeds are an excellent source of healthy fats and can be eaten in moderation on a keto diet.
• Eat a diet rich in omega-3s: Diets high in omega-3s have been linked to health benefits like lower blood pressure and reduced risk of disease. Try to include more fish, nuts, and seeds in your diet.
• Add fat to your drinks: Try adding a tablespoon of grass-fed butter, heavy cream, coconut cream, coconut oil, or MCT oil to your coffee or tea.
• Eat more fatty cuts of meat: While lean protein is generally recommended, there are times when a fatty hunk of meat is in order. Opt for organic chicken thighs and legs with the skin on, or well-marbled grass-fed beef.
• Eat fat bombs: Fat bombs are a dynamo and instant delivery of fat in one or two bites. Check out recipes for keto-friendly fat bombs online.

Maintain protein intake

Maintaining Protein Intake on the Keto Diet

Protein is an essential macronutrient that supports several important bodily functions, including muscle growth and repair, healthy skin, hair, and nails, and maintaining the pH balance of bodily fluids. On the keto diet, it is important to maintain adequate protein intake to support these functions and prevent potential negative side effects of low protein consumption. Here are some guidelines and tips for maintaining protein intake while following a ketogenic diet:

Understand the Role of Protein in the Keto Diet

Before adjusting your diet, it is important to understand the role of protein in the keto diet. Protein is one of three macronutrients needed in large quantities by the body, with the other two being carbohydrates and fat. In the context of keto, protein helps to slow down digestion, keeping you feeling fuller for longer. It also plays a crucial role in wound healing, injury recovery, and muscle growth.

Calculate Your Protein Requirements

The recommended protein intake on a ketogenic diet is generally around 15-20% of your total calorie intake, or roughly 0.8 grams per pound of body weight. However, this can vary depending on your weight loss or fitness goals, as well as other factors such as age, activity level, and health conditions. To get a more personalized estimate, you can calculate your protein needs based on your body weight. It is recommended to aim for a target range of 1.2-2.0 grams of protein per kilogram of body weight. For example, if you weigh 70 kilograms, your protein intake should be between 84 grams (1.2 x 70) and 140 grams (2.0 x 70) per day.

Choose the Right Protein Sources

When following the keto diet, it is important to select protein sources that are low in carbohydrates. Animal-based proteins, such as meat, poultry, fish, eggs, and dairy products, are generally good choices. Plant-based proteins like nuts, seeds, and legumes can also be included but may require more careful planning to ensure a complete amino acid profile. It is also important to avoid overly processed meats and focus on healthier options.

Spread Your Protein Intake Throughout the Day

To ensure you meet your protein goals, it is recommended to spread your protein intake evenly throughout the day. This can be especially challenging if you are also following an intermittent fasting protocol. If possible, aim to include a source of protein at each meal and as snacks to help you reach your daily target.

Monitor Your Progress and Make Adjustments

Finally, it is important to monitor your progress and make adjustments as needed. Keep track of your protein intake and pay attention to any signs or symptoms that may indicate low protein levels, such as decreased muscle mass, fatigue, or appetite changes. If you notice any negative effects, adjust your diet accordingly and consider consulting a healthcare professional or nutritionist for personalized advice.

Know what foods to eat and avoid

The keto diet is a very low-carb, high-fat, moderate-protein diet. The goal is to achieve a metabolic state of ketosis, where your body burns fat instead of carbs for energy. To reach and maintain ketosis, it's important to know which foods to eat and which to avoid.

Foods to Eat

The keto diet is built on whole, nutrient-dense foods that are low in carbs. Here are some of the foods you can eat:

• Meat: Beef, pork, lamb, wild game, and poultry.
• Fish and Seafood: Fatty fish like salmon, sardines, mackerel, and herring are excellent choices.
• Eggs: Boiled, fried, or in an omelet.
• Vegetables: Leafy greens, cucumber, celery, radishes, cauliflower, cabbage, avocado, broccoli, and zucchini.
• Dairy: Cheese, butter, cream, and Greek yogurt.
• Nuts and Seeds: Almonds, Brazil nuts, cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds.
• Berries: Blackberries, blueberries, raspberries, and strawberries.
• Healthy Oils: Olive oil and coconut oil.

Foods to Avoid

To maintain ketosis, it's crucial to avoid or limit certain foods, especially those high in carbs. Here are some foods to avoid:

• Refined Carbs: Bread, pasta, rice, tortillas, pastries, and other refined carbs.
• Alcoholic Drinks: Beer, liqueurs, and mixed drinks containing sodas, juices, or liqueurs.
• Sweet Condiments: Ketchup, barbecue sauce, and sweet chili sauce.
• Honey-Baked Ham: Sugar-glazed ham can contain high amounts of sugar.
• Low-Fat Margarine: Skimps on the fat, which is your main source of fuel on the keto diet.
• Dried Fruit or Trail Mix: Fruit, when dried, has a higher concentration of sugar in smaller servings.
• Starchy Vegetables: Potatoes, peas, corn, and sweet potatoes.
• Sweetened Yogurt or Dairy: Flavored or sweetened varieties of yogurt and dairy products.
• High-Sugar Fruits: Mangoes, bananas, grapes, and other fruits high in natural sugars.
• Beans and Legumes: Legumes like beans, lentils, and chickpeas may be challenging to incorporate due to their carb content.
• Quinoa and Other Grains: Grains like quinoa and millet are too high in carbs to be a staple in your keto diet.

Remember, it's not just about avoiding certain foods but also about choosing nutritious alternatives and monitoring your portion sizes to ensure you stay within your daily carb allowance.

Prepare for a high-fat diet

Preparing for a high-fat diet can be challenging, but with some adjustments, it is possible to succeed and enjoy the benefits of the keto diet. Here are some detailed instructions to help you prepare for a high-fat diet:

• Understand the keto diet: The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. It involves drastically reducing carbohydrate intake and replacing it with healthy fats. This shift in macronutrients puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.
• Get rid of high-carb foods: Remove high-carb foods from your pantry and fridge, such as bread, pasta, sugary snacks, starchy vegetables (like potatoes), fruits with high sugar content, and beer.
• Stock up on healthy fats: Fill your kitchen with healthy fats like avocados, eggs, fatty fish (salmon, trout, tuna), nuts and seeds (almonds, walnuts), and healthy oils (olive oil, avocado oil).
• Choose the right meats: Opt for fatty cuts of meat, such as salmon and sardines, which are rich in healthy fats. Red meat, chicken, and turkey are also good choices.
• Include low-carb vegetables: Non-starchy and fibrous vegetables are an essential part of the keto diet. Include leafy greens, broccoli, cauliflower, tomatoes, and asparagus in your meals.
• Moderate your protein intake: While the keto diet includes moderate protein, be mindful that too much protein can be converted into glucose, slowing down your transition into ketosis.
• Plan your meals: Planning your meals in advance can help you stay on track and make it easier to follow the keto diet. There are many keto-friendly recipes and meal ideas available online and in cookbooks.
• Read food labels: Familiarize yourself with food labels to check the grams of fat, carbs, and fiber. This will help you make informed choices and ensure your favourite foods fit within the keto diet guidelines.
• Consider supplements: Although not required, certain supplements can be beneficial on a keto diet, such as MCT oil, minerals, caffeine, and exogenous ketones.
• Manage snacks: As a rule, it is best to avoid snacks. However, if you need an energy boost, opt for keto-friendly snacks like hard-boiled eggs, cheese, nuts, or a handful of berries with cream.
• Be mindful of portion sizes: Even with keto-friendly foods, portion sizes matter. For example, nuts and dairy products are keto-friendly, but their carbs and calories can add up quickly. Keep portion sizes in check to stay within your macros.

Frequently asked questions