Keto Basics: What You Need To Know Before Starting

The ketogenic diet, or keto, is a high-fat, low-carb diet that has been around since the 1920s. It was originally used to help with conditions like epilepsy and diabetes, but today, it is more commonly used as a weight loss method.

The keto diet involves swapping out glucose calories with fat. Fatty foods will make up around 60% to 80% of your daily calories, proteins will make up 15% to 20%, and carbs are restricted to no more than 50 grams.

The keto diet can be tough to start, as it requires a drastic change in the way you eat. However, it can be an effective way to lose weight and improve your health.

If you're thinking of trying the keto diet, it's important to talk to your doctor or a nutritionist to ensure it's right for you. They can also help you come up with a meal plan that suits your needs and lifestyle.

What to eat and what to avoid

The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. It is a metabolic state in which your body uses fat for fuel instead of carbs. To enter ketosis, you must restrict your carb consumption to around 20 to 50 grams per day and fill up on fats, such as meat, fish, eggs, nuts, and healthy oils.

What to Eat on the Keto Diet:

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: Salmon, trout, tuna, and mackerel
• Eggs: Pastured or omega-3 whole eggs
• Butter and cream: Grass-fed butter and heavy cream
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• 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
• Condiments: Salt, pepper, herbs, and spices

What to Avoid on the Keto Diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc
• Fruit: All fruit, except small portions of berries like strawberries
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc
• Alcohol: Beer, wine, liquor, mixed drinks
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc

How to eat keto

The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. The aim is to enter a metabolic state called ketosis, where your body uses fat for fuel instead of carbohydrates and sugar. Here are some tips for eating keto:

Know Your Food Groups

When following a keto diet, it is important to know which food groups to eat and which to avoid.

Eat:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• 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

Avoid:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc
• Grains or starches: wheat-based products, rice, pasta, cereal, etc
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Unhealthy fats: processed vegetable oils, mayonnaise, etc
• Alcohol: beer, wine, liquor, mixed drinks

Eat the Right Amount

It is important to eat the right amount of keto-friendly foods. Your calorie consumption is the most important variable to be aware of when trying to lose or gain weight.

• Eat fewer calories than you use throughout the day to lose weight.
• Eat more calories than you use throughout the day to gain weight.

Since fat will be your main source of calories on a keto diet, you will need to adjust your fat consumption based on your results.

It is also important to moderate your protein consumption, as too much protein can be converted into glucose and slow your transition into ketosis.

Prepare for the Keto Flu

As your body adapts to burning fat for fuel, you may experience something called the "keto flu". This is an umbrella term for flu-like symptoms that may occur as your body adjusts to the significant decrease in carb consumption.

To remedy keto flu, try:

• Increasing your sodium, potassium, and magnesium intake
• Eating more fat (especially MCTs)

How to prepare for the keto flu

The keto flu is a term that refers to the period after you start the keto diet when your body is adjusting to burning fat for energy. Symptoms of the keto flu include stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble falling asleep, poor focus and concentration, and brain fog.

• Ease into the keto diet: Start with a typical low-carb diet and give your body time to adjust. Try that for a week, and then go into the full keto diet.
• Stay hydrated: Drink lots of water to prevent dehydration, which can cause headaches and low energy levels.
• Take an electrolyte supplement: Add plenty of electrolytes like salts, potassium, and magnesium to your diet. Drinking sports drinks or taking supplements can help stop cramps and nausea.
• Increase your fat consumption: Snack on half an avocado and some bacon, or load up on egg yolks at dinner to speed up the transition of burning fat instead of glucose for fuel.
• Get plenty of rest: Try taking an Epsom salt bath to soothe and relax your muscles, or drink a keto-friendly herbal tea with chamomile to help promote a deeper sleep.
• Try light exercise: Light exercise, such as restorative yoga, can help relieve muscle pain and tension and boost your mood and motivation.

How to exercise on keto

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels. However, its effect on athletic performance remains a subject of controversy. While some claim that keto can boost fat burning and enhance endurance, others note that it could drain energy levels and make muscle growth more challenging. Here are some tips and tricks to help you exercise effectively while on a keto diet:

• Best exercises on the ketogenic diet: Carbs are the main source of energy for high-intensity activities such as sprinting, boxing, swimming laps, or jumping rope. Therefore, following a low-carb ketogenic diet may not be well-suited for these types of activity. Instead, try incorporating a variety of low-intensity, steady-state activities such as jogging, biking, rowing, or yoga into your workout routine.
• May decrease energy levels: The ketogenic diet involves severely restricting your intake of carbs, which are your body's main source of energy. Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs. To counter this, you can try a regular low-carb diet for the first few weeks to teach your body to burn more fat before completely eliminating carbs.
• Can speed muscle recovery: Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery. However, it's important to note that this may come at the cost of reductions in other measures of performance, and more research is needed to confirm these findings.
• May boost fat burning: Some research indicates that following a ketogenic diet may help boost fat burning during exercise. However, the ketogenic diet ultimately impaired exercise performance in these athletes. Additionally, note that fat contains significantly more calories per gram than carbs or protein, so creating a calorie deficit is still necessary for weight loss.
• May impair muscle growth: While the ketogenic diet may be fine for maintaining muscle mass, maximizing muscle growth may be more challenging. This is because muscle growth requires a good amount of protein, and some versions of the ketogenic diet may involve restricting protein intake. Additionally, ketogenic diets are often low in calories, which can make it harder to consume enough protein to build muscle mass.
• Tips for success: Planning your meals in advance and familiarizing yourself with food labels can help you stick to the ketogenic diet. Many websites, food blogs, apps, and cookbooks offer keto-friendly recipes and meal ideas. Alternatively, some meal delivery services offer keto-friendly options for a quick and convenient way to enjoy keto meals at home. Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.

How to eat out on keto

Eating out while on a keto diet can be challenging, but with some planning, it's definitely possible. Here are some tips to help you navigate restaurant menus and make keto-friendly choices:

• Plan ahead: If possible, check the restaurant's menu online before you go. Look for keto-friendly options that are likely to be sugar-free and delicious. Knowing your options in advance will make ordering easier.
• Choose meals with healthy fats and moderate protein: The key to keto is avoiding high-carb intake and eating meals high in fat and moderate in protein. You can modify most restaurant dishes to fit your keto macros. For example, ask for any non-keto sides, like potatoes or rice, to be replaced with grilled veggies, avocado, or a salad with olive oil.
• Eliminate carbohydrates and sugar: Be mindful of hidden carbs and sugars in seemingly safe dishes like salads or sauces. Gravy thickened with flour, ketchup, BBQ sauce, and even vinaigrette dressing can contain high amounts of sugar or carbs.
• Add a side of healthy fat: Boost the fat content of your meal by adding avocado, egg, or extra butter or olive oil to your veggies.
• Be cautious with sauces and condiments: Many sauces and condiments, like ketchup, BBQ sauce, and vinaigrette, can be high in carbs and sugar. Opt for mustard or hot sauce, which are generally safe choices, or bring your own blend of spices to enhance the flavor of your meal.
• Simplify your beverages: Stick to water with lemon or lime, sparkling water, or soda water. If you're drinking alcohol, choose dry red or white wine, or spirits like gin, vodka, whiskey, or brandy.
• Create a meal from a la carte sides: If there are no keto-friendly main dishes, skip the entrée and opt for keto-approved sides instead. Choose a side salad, meat, or low-carb veggies with olive oil or butter.
• Don't be afraid to ask questions: It's important to know what you're eating, so don't hesitate to ask the server about ingredients or request modifications to suit your keto diet.
• Get creative with dessert: Most restaurants won't have keto-friendly dessert options, so you may need to get creative. Some ideas include berries with cream or decaf coffee with cream.

Remember, it's all about planning ahead and knowing what to eat and what to avoid. With a little bit of flexibility and creativity, you can enjoy eating out while staying on track with your keto diet.

Frequently asked questions