Keto Diet Basics: Essential Ingredients For Beginners

The ketogenic diet is a low-carb, high-fat diet that can be tough to start. It 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 your body becomes incredibly efficient at burning fat for energy.

- Low-carb green vegetables such as spinach, arugula, asparagus, and broccoli

- Fatty fish like salmon, trout, tuna, and mackerel

- Meat such as red meat, steak, ham, sausage, bacon, chicken, and turkey

- Eggs

- Butter and cream

- Cheese

- Nuts and seeds

- Healthy oils like olive oil and avocado oil

- Avocados

- Low-carb veggies like green veggies, tomatoes, onions, and peppers

The keto diet is a low-carb, high-fat diet

When following a keto diet, you should aim to eat very few carbs, a moderate amount of protein, and just enough fat to feel satisfied. The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: salmon, trout, tuna, and mackerel.
• Eggs: pastured or omega-3 whole eggs.
• Dairy: butter, cream, cheese (cheddar, goat, cream, blue, or mozzarella).
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds.
• 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.

It's important to note that the keto diet is a significant departure from the standard American diet, which is typically high in carbohydrates and processed foods. As such, it can be challenging to start and stick to. It's recommended to consult with a doctor or nutritionist before beginning the keto diet, as it may not be suitable for everyone.

The diet can be tough to start, so it's important to prepare

The keto diet can be challenging to start, so it's important to prepare. Here are some tips to help you get started on your keto journey:

• Know the basics: Familiarize yourself with the key principles of the keto diet. It is a high-fat, low-carb, and moderate-protein diet that aims to shift your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This typically involves limiting carbohydrates to 20-50 grams per day and increasing your intake of healthy fats.
• Assess your relationship with fat: Keto involves a significant increase in fat consumption. If you have been avoiding fatty foods or have concerns about the health effects of fat, it's important to educate yourself on the role of fat in the keto diet. Remember that not all fats are created equal, and focus on incorporating healthy fats like olive oil, avocado, and fatty fish into your meals.
• Understand your protein intake: Contrary to popular belief, the keto diet is not a high-protein diet. Excess protein intake can be converted into glucose, taking your body out of ketosis. Aim for a moderate amount of protein, such as a small portion of meat topped with a generous amount of fat.
• Stock up on keto-friendly foods: Clear out your pantry and fridge, getting rid of tempting carb-heavy items like sugar, processed foods, breads, grains, starchy vegetables, and caloric sweeteners. Stock up on keto-friendly foods like leafy greens, fatty fish, meat, eggs, cheese, nuts, seeds, and healthy oils.
• Plan your meals: Look for keto-approved recipes that you will enjoy. Having a meal plan in place will make it easier to stick to the diet and avoid reaching for high-carb options. There are plenty of keto-friendly recipe resources available online and in cookbooks.
• Prepare for side effects: The keto diet can come with some side effects, commonly known as the "keto flu." These may include symptoms such as lethargy, mental fog, constipation, or diarrhea. To minimize these effects, ease into the diet gradually, stay hydrated, and get plenty of rest.
• Get your electrolytes: In ketosis, your body excretes more water and electrolytes, so it's important to replenish them. Salt your foods, drink bone broth, and eat non-starchy veggies like asparagus, kale, and bell peppers to maintain adequate electrolyte levels.
• Consider your individual needs: The keto diet may not be suitable for everyone. Consult with a healthcare professional, especially if you have any medical conditions, are taking medications, or have dietary restrictions. They can help you determine if keto is right for you and provide guidance on how to safely navigate the diet.

You'll be eating lots of fat, so get used to the idea

The keto diet is a low-carb, high-fat diet that can be challenging to start. It involves a significant departure from the standard American diet, which is typically high in carbohydrates and processed foods. To succeed on the keto diet, it is crucial to examine your relationship with fat and incorporate more of it into your meals.

Examine Your Relationship with Fat

The keto diet involves consuming a high amount of fat, which may be uncomfortable for some people at first. It is important to address any fears or misconceptions about fat. While some studies suggest that replacing saturated fat with polyunsaturated fat is essential for mitigating heart disease risk, other studies indicate that total fat intake and types of fat may not be directly linked to cardiovascular problems. The overall quality of the diet is more important, and high-fat, low-carb diets require further research to assess their long-term health benefits and risks fully.

To prepare for the keto diet, start making small adjustments to your daily meals. For example, instead of ordering a burger with fries, opt for a burger on lettuce leaves with green vegetables on the side. Choose non-starchy vegetables like asparagus, kale, bell peppers, and arugula instead of potatoes or rice. Incorporate more healthy oils, such as olive or avocado oil, into your cooking.

Incorporate More Fat into Your Meals

When following the keto diet, aim for meals that are rich in healthy fats. Include foods like meat, poultry, fish, eggs, butter, nuts, seeds, avocados, and low-carb vegetables. For example, a meal could consist of a generous portion of fat, such as avocado or olive oil, with a small portion of protein, such as chicken or fish.

When it comes to dairy, plain Greek yogurt, cottage cheese, cream, and half-and-half are good choices. These foods are high in fat and low in carbs, making them ideal for the keto diet. However, it is important to consume them in moderation, as excessive intake of saturated fat may have negative health effects.

In conclusion, to succeed on the keto diet, it is crucial to get comfortable with the idea of eating more fat. This may involve addressing any fears or misconceptions and making gradual changes to your diet. By incorporating more healthy fats into your meals and choosing foods that align with the keto guidelines, you can ensure you are getting enough fat to support your body's energy needs and maintain ketosis.

It's a moderate-protein diet, so watch your intake

The keto diet is a moderate-protein diet, so it's important to watch your intake. While the diet is high in fat and low in carbs, protein should make up a moderate amount of your daily intake.

The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs. However, it's important to note that the high-protein ketogenic diet (HPKD) is also an option, where the ratio changes to 60% fat, 35% protein, and 5% carbs.

When following the keto diet, it's crucial to monitor your protein consumption. This is because consuming too much protein can be converted into glucose, which may slow down your transition into ketosis. Therefore, it's recommended to think of your meal ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.

To ensure you're getting the right amount of protein, it's best to choose a variety of animal proteins, such as fish, meat, and poultry. These foods are not only low in carbs but also rich in B vitamins and several important minerals. Additionally, eggs are an excellent source of protein and can be easily incorporated into your keto meals.

It's worth noting that the keto diet is quite restrictive, and it's always a good idea to consult a doctor or nutritionist before starting any new diet, especially one as specific as keto. They can help you determine if it's the right choice for your health and provide guidance on how to get the right balance of nutrients.

You'll need to cook most meals from scratch

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is a significant departure from the standard American diet, which is high in carbohydrates and processed foods.

When starting keto, it is important to be aware that you will be cooking most meals from scratch. This is because highly processed foods are often high in carbohydrates and should be avoided on the keto diet.

The keto diet requires you to be mindful of your macronutrient intake. You will need to drastically reduce your carbohydrate intake and replace it with healthy fats. A typical keto diet consists of 70% fat, 20% protein, and only 10% carbohydrates. This means that for a 2,000-calorie diet, you will be consuming 167 grams of fat, 100 grams of protein, and 25 grams of carbohydrates.

To achieve this macronutrient ratio, you will need to cook your meals using keto-friendly ingredients. Here are some tips and guidelines to help you cook your meals from scratch:

Clear Out Your Pantry and Fridge:

Before you begin cooking keto meals, it is essential to clear out any tempting carb-heavy items in your pantry and fridge. Get rid of sugar, processed foods, breads, grains, starchy vegetables, and caloric sweeteners such as honey, jams, and jellies.

Stock Up on Keto-Friendly Ingredients:

When shopping for keto-friendly ingredients, focus on healthy fats, moderate protein sources, and low-carb vegetables. Here are some staple items to include in your keto grocery list:

• Romaine or leaf lettuce
• Boneless, skinless chicken breasts
• Plain, whole-milk yogurt
• Full-fat dairy products like butter and cream
• Non-starchy and fibrous vegetables like leafy greens, zucchini, avocado, and olives
• Nuts and seeds
• Shirataki noodles
• Dark chocolate (70% cocoa or higher)
• Healthy oils like olive oil, avocado oil, and coconut oil

Find Keto-Friendly Recipes:

Look for keto-approved recipes that use the ingredients you have stocked up on. There are plenty of websites, cookbooks, and apps that offer a variety of keto-friendly meal ideas. Here are some simple keto meal ideas to get you started:

• Creamy garlic mushroom chicken
• Egg roll in a bowl
• Chicken Cobb salad with avocado lime dressing
• Egg muffins with sausage and vegetables
• Fat bombs made with healthy fats like coconut oil or nut butter

Meal Prep and Plan Ahead:

Cooking keto meals from scratch can be time-consuming, so it is helpful to plan and prepare your meals in advance. Meal prepping will ensure that you always have keto-friendly options on hand and reduce the temptation to reach for convenience foods or takeout.

Be Mindful of Portion Sizes:

Even though healthy fats are encouraged on the keto diet, it is important not to overindulge. Eating too much fat can prevent your body from using its stored fat for energy. Similarly, while nuts and dairy products are keto-friendly, their carbs and calories can add up quickly, so it is best to keep portion sizes small.

Listen to Your Body:

Starting the keto diet may come with some side effects, such as the "keto flu," which can include symptoms like low energy, digestive discomfort, and decreased exercise performance. If you experience any adverse effects, listen to your body and adjust your diet accordingly. You can try easing into the diet gradually or consult a healthcare professional for guidance.

Frequently asked questions