Keto Essentials: Stocking Your Pantry For Success

The ketogenic diet is a high-fat, low-carb eating plan 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 it burns fat for energy instead of carbohydrates.

To start a keto diet, you'll need to know which foods to eat and which to avoid. You'll be severely limiting carbs, starting with between 20 and 30 grams of carbohydrates per day. You'll also need to examine your relationship with fat, as keto involves eating a lot of it. It's important to note that this is also a moderate-protein diet, so you'll need to keep your protein intake in check as well.

- A nice knife set for chopping

- A bacon grease strainer and storage container

- A sugar substitute like Swerve Granular Sweetener

- A keto cookbook with meal plans and grocery lists

- A food scale for watching portion sizes

- Keto-friendly snacks like pork rinds

- An Instant Pot for quick and easy cooking

- Almond flour for keto baking

- A keto baking cookbook

- MCT oil to aid in ketosis

Know what foods to eat and avoid

Knowing what foods to eat and avoid is essential when starting a keto diet. The keto diet is a low-carb, high-fat diet that can be challenging to start and stick to. Here are some detailed guidelines on what to eat and what to avoid:

What to Eat:

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey are excellent sources of protein on a keto diet.
• Fatty Fish: Salmon, trout, tuna, and mackerel are healthy options rich in omega-3 fatty acids.
• Eggs: Pastured or omega-3 whole eggs are a versatile and nutritious choice.
• Butter and Cream: Grass-fed butter and heavy cream add flavour and healthy fats to your meals.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella provide variety and taste to your dishes.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are great for snacks and adding crunch to meals.
• Healthy Oils: Extra virgin olive oil and avocado oil are perfect for cooking and salad dressings.
• Avocados: Whole avocados or freshly made guacamole provide healthy fats and essential nutrients.
• Low-carb Vegetables: Green veggies, tomatoes, onions, peppers, and many others are allowed and encouraged.
• Condiments: Salt, pepper, herbs, and spices can enhance the flavour of your meals without adding carbs.

What to Avoid:

• Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, and other sugary treats are off-limits.
• Grains and Starches: Wheat-based products, rice, pasta, and cereal are high in carbs and should be avoided.
• Fruit: Most fruits are restricted due to their natural sugar content, except for small portions of berries like strawberries.
• Beans and Legumes: Peas, kidney beans, lentils, chickpeas, and other legumes are high in carbs and should be limited.
• Root Vegetables and Tubers: Potatoes, sweet potatoes, carrots, parsnips, and similar vegetables are starchy and should be avoided.
• Low-fat or Diet Products: Low-fat mayonnaise, salad dressings, and condiments often contain added sugars and should be replaced with full-fat options.
• Unhealthy Fats: Processed vegetable oils and mayonnaise are best avoided in favour of healthier alternatives.
• Alcohol: Beer, wine, liquor, and mixed drinks can interfere with ketosis and are not recommended.
• Sugar-free Diet Foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts often contain artificial sweeteners and may hinder weight loss.

It's important to note that there are different versions of the keto diet, such as the Standard Ketogenic Diet (SKD) and the Cyclical Ketogenic Diet (CKD). The SKD is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbs. The CKD involves periods of higher carb refeeds, such as five ketogenic days followed by two high-carb days.

Examine your relationship with fat

The keto diet is a high-fat, low-carb diet. It's a radical departure from the standard American diet, which is high in carbohydrates and processed foods. On the keto diet, you'll be eating a lot of fat and very few carbs.

Fat is one of three essential macronutrients, along with carbohydrates and protein. It's a source of energy and helps the body absorb vitamins. There are different types of fats, including saturated, polyunsaturated, monounsaturated, and trans fats.

On the keto diet, fat is your body's main source of energy. When you drastically reduce your carbohydrate intake, your body enters a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

The exact amount of fat you should eat on the keto diet depends on your individual needs and goals. However, in general, the keto diet is a high-fat diet, with fat making up about 60-75% of your daily calories.

It's important to choose healthy fats from high-quality plant and animal sources. Some examples include:

• Olive oil
• Avocado oil
• Coconut oil
• Cheese
• Eggs
• Nuts
• Fish

• Cook with more oil, such as olive or avocado oil.
• Add extra oil, butter, or cheese to your meals.
• Choose fatty cuts of meat, such as bacon or steak.
• Eat more high-fat dairy products, such as cream or full-fat yogurt.
• Include healthy fats in your snacks, such as nuts, seeds, or avocado.
• Use MCT (medium-chain triglyceride) oil, which is made from coconuts and can aid in ketosis.

Switch up your view of protein

One of the most common misconceptions about the keto diet is that you can eat as much protein as you like. However, this is not the case. While the keto diet is low-carb, it is also a moderate-protein diet. This is because, if you eat too much protein, your body can convert it into glucose, which can take your body out of ketosis.

Therefore, it is important to keep your protein intake moderate. Think of your meal as a small portion of meat topped with a generous amount of fat, rather than the other way around.

When following a keto diet, aim for 20-30% of your diet to be made up of protein. This will help you stay in ketosis and avoid your body using protein as glucose.

Hone your cooking skills

The keto diet requires a lot of cooking from scratch, so it's a good idea to brush up on your culinary skills before you begin.

Look for keto-approved recipes that you think you'll enjoy and that contain ingredients you're familiar with. That way, you're not left wondering what to eat and turning to carbs.

You'll be cutting down on processed foods, so get used to cooking with fresh ingredients. You'll be eating a lot of meat, so it's worth investing in a good-quality knife set to help you prepare it.

You'll also be cooking with a lot more fat, so start making small adjustments to what you eat every day. For example, order a burger without the bun and with a side salad instead of fries. Opt for a non-starchy vegetable instead of potatoes or rice with your meal. Start cooking with more oil, such as olive or avocado oil.

You'll need to moderate your protein consumption, so think of your meals as a small portion of meat topped with a generous amount of fat, rather than the other way around.

Keto baking is a great way to ensure you're still eating the foods you enjoy, so if you're a keen baker, invest in an offset spatula to help you spread thick keto batters into the corners of baking pans and to loosen fragile sugar-free cookies from their pans.

Know what side effects to expect

While the keto diet is generally safe, there are some side effects to be aware of, particularly when you are just starting out. The most well-known is the "keto flu", which refers to the period when your body is adjusting to burning fat for energy instead of carbohydrates. This can cause symptoms such as lethargy, mental fog, constipation or diarrhoea, and decreased exercise performance. These side effects are usually temporary and should pass within a few days to a few weeks.

To minimise the impact of the keto flu, you can try gradually reducing your carb intake over a few weeks, rather than cutting them out all at once. It is also important to make sure you are getting enough electrolytes, so consider adding extra salt to your meals or drinking salted bone broth. You may also want to take it easy with exercise during the first week or two, as your body will be adjusting to burning fat for fuel.

Another potential side effect of the keto diet is a change in the water and mineral balance of your body, which can lead to constipation. To prevent this, make sure you are drinking plenty of water and getting enough electrolytes.

It is also worth noting that the keto diet can be restrictive and may not be suitable for everyone. It is always a good idea to speak to your doctor before starting any new diet, particularly if you have any medical conditions or are taking medication.

Frequently asked questions