Kick-Starting Your Keto: A Beginner's Guide

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet that has gained traction as a weight loss method. The goal of the keto diet is to swap out glucose calories with fat. A typical keto diet consists of 60% to 80% fat, 15% to 20% protein, and a maximum of 50 grams of carbs, making it a restrictive diet.

The keto diet was first introduced in the 1920s to help manage conditions like epilepsy and diabetes. Today, it is commonly used for weight loss. Research shows that those who follow the keto diet are more likely to lose weight within the first 3 to 6 months compared to those on a more balanced diet.

The keto diet works by limiting carb intake to a level that is too low to support the body's energy needs. As a result, the body turns to burning stored body fat for energy, a process known as ketosis. During ketosis, the body produces ketones, substances made in the liver.

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

The keto diet has been found to be effective not only for weight loss but also for managing health conditions such as type 2 diabetes, cognitive and memory improvement, cancer, and psychiatric disorders.

However, it's important to consult a doctor or nutritionist before starting the keto diet, as it may not be suitable for everyone. The diet can be challenging to maintain due to its restrictive nature, and there may be potential side effects, such as the `keto flu,' which includes symptoms like stomach aches, diarrhea, and trouble sleeping.

To start the keto diet, it's recommended to consult a healthcare professional and gradually incorporate keto-friendly foods while reducing high-carb foods.

What to eat and what to avoid

The keto diet is a low-carb, high-fat, and moderate-protein diet. The goal is to reach a metabolic state called ketosis, where the body burns stored fat for energy instead of carbohydrates. Here's a detailed guide on what to eat and what to avoid on the keto diet:

Foods to Eat:

• Meat: Beef, pork, lamb, chicken, and turkey.
• Seafood: Fish and shellfish like salmon, tuna, trout, shrimp, and sardines.
• Eggs: Pastured, organic, or conventional.
• Natural Fats: Butter, olive oil, avocado oil, and coconut oil.
• Full-Fat Dairy: Unsweetened yogurt, butter, cream, and cheese.
• Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, tomatoes, mushrooms, and asparagus.
• Nuts and Seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds.
• Avocados: Whole avocados or guacamole.

Foods to Avoid:

• Sugary Foods: Bread, pasta, cakes, cookies, sweets, sugary drinks, and fruit juice.
• Starchy Foods: Potatoes, sweet potatoes, corn, peas, beans, and grains (rice, wheat, oats).
• High-Carb Fruits: Bananas, grapes, pineapple, and citrus fruits.
• Alcohol: Beer, sugary cocktails, and sweet wines.
• Legumes: Black beans, chickpeas, lentils, and kidney beans.
• Processed Foods: Crackers, chips, and frozen meals.
• High-Sugar Condiments: Barbecue sauce, ketchup, and honey.

How to get into ketosis

To get into ketosis, you need to reduce your carbohydrate intake and replace it with healthy fats. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy.

• Reduce your carbohydrate intake: This is the most important factor for reaching ketosis. Limit your net carb intake to 20-50 grams per day. Net carbs are calculated by subtracting the fibre content from the total carbohydrate content.
• Increase your fat intake: Focus on healthy fats such as olive oil, avocado oil, and coconut oil.
• Moderate your protein intake: Excess protein can be converted into glucose, which may slow down your transition into ketosis. Aim for 0.8-1.2 g of protein per kilogram of body weight.
• Practice intermittent fasting: Try limiting your food intake to an 8-hour window and fasting for the remaining 16 hours of the day.
• Monitor your ketone levels: You can use blood, urine, or breath tests to measure your ketone levels and confirm that you are in ketosis.
• Be patient: It may take a few days to a few weeks for your body to adjust and enter ketosis.

Keto results and how to achieve them

The keto diet is a low-carb, high-fat diet that has gained popularity as a weight loss method. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. When in ketosis, your body burns stored fat for energy instead of carbohydrates, which can lead to weight loss.

Weight Loss

The keto diet can be an effective way to lose weight, especially in the first few weeks. In fact, more than 35 studies have shown that low-carb and keto diets lead to greater weight loss compared to other diets. This is because being in ketosis lowers insulin levels, which helps your body access its fat stores more easily. Additionally, keto diets tend to naturally reduce calorie intake and suppress hunger, making it easier to stick to the diet.

Blood Sugar Control

Keto and low-carb diets can significantly improve blood sugar control in people with type 2 diabetes. This is because carbohydrates raise blood sugar levels, so reducing carb intake can lower blood sugar and improve insulin sensitivity. In some cases, following a keto diet may even lead to a reduction in diabetes medication.

Improved Metabolic Health

Ketogenic diets have been shown to improve several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. This is especially beneficial for people with metabolic syndrome or insulin resistance.

Other Potential Benefits

The keto diet has also been linked to improvements in other areas, although more research is needed. These include:

• Polycystic ovary syndrome (PCOS)
• Irritable bowel syndrome (IBS)
• Fatty liver disease
• Heart disease
• Cancer
• Alzheimer's disease
• Epilepsy
• Parkinson's disease

How to Achieve Results

To achieve these results and make the most of the keto diet, here are some key tips:

• Reduce Carbohydrate Intake: Limit your carb intake to 20-50 grams per day, or even less if possible. This is crucial for reaching and maintaining ketosis.
• Moderate Protein Intake: Include enough protein to meet your needs, typically around 70 grams per day or 20-35% of calories.
• Add Healthy Fats: Include enough fat to add flavor and feel satisfied, but don't overdo it. Focus on healthy fats like olive oil, avocado, and nuts.
• Stay Hydrated: Drink plenty of water and stay hydrated, especially during the first week of the diet to minimize symptoms of the "keto flu."
• Intermittent Fasting: Consider intermittent fasting to speed up weight loss and improve blood sugar control. This involves eating within a restricted time window or skipping meals when you're not hungry.
• Exercise: Incorporate regular exercise into your routine to boost weight loss and improve overall health.
• Get Enough Sleep: Adequate sleep is important for weight loss and overall health. Aim for 7-9 hours of quality sleep per night.
• Supplements: Consider taking supplements like MCT oil, minerals, caffeine, or exogenous ketones to boost ketone levels and support your keto journey.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that has gained popularity as a weight-loss method. While it may be effective for weight loss, it is not suitable or safe for everyone and carries several risks. Here are some potential risks associated with the keto diet:

Keto Flu

When starting the keto diet, some people experience what is commonly known as the "keto flu." This is a set of flu-like symptoms, including headaches, dizziness, fatigue, nausea, and constipation, caused by the body's adjustment to using ketones and fats as its primary energy source. Staying hydrated and consuming foods rich in electrolytes can help alleviate these symptoms.

Kidney Stress

The keto diet's emphasis on high-fat animal foods, such as eggs, meat, and cheese, may increase the risk of kidney stones. The high intake of animal products can make the blood and urine more acidic, leading to increased calcium excretion in the urine. Additionally, the keto diet may reduce citrate levels in the urine, which normally binds to calcium and prevents kidney stone formation. People with chronic kidney disease should avoid the keto diet as it can worsen their condition.

Digestive Issues and Gut Health

The keto diet restricts carbohydrates, making it challenging to meet daily fiber needs. This can lead to digestive discomfort and constipation. Additionally, the diet's restriction of nutrient-dense and fiber-rich foods like legumes, whole grains, starchy vegetables, and fruits may negatively impact gut health and beneficial gut bacteria.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of essential vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Low Blood Sugar

Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes are at a higher risk of experiencing hypoglycemia (low blood sugar), which can be life-threatening if not treated promptly. Even with proper treatment, hypoglycemia can lead to coma and death.

Bone Health

Several studies have linked the keto diet to impaired bone health and decreased bone mineral density. This may lead to reduced bone strength and an increased risk of bone fractures.

Increased Risk of Chronic Diseases

The keto diet's high-fat, low-carb nature, especially when focusing on animal foods, has been associated with an increased risk of chronic illnesses such as heart disease and cancer. Some studies suggest that vegetable-based low-carb diets may have a protective effect, while animal-based low-carb diets are linked to higher rates of death from these diseases.

Weight Regain

While the keto diet may lead to initial weight loss, stopping the diet may result in weight regain. This is a common issue with restrictive diets, and it highlights the importance of adopting sustainable dietary habits for long-term weight management.

Cholesterol Impact

The keto diet is typically high in saturated fat and trans fats, which can increase "bad" LDL cholesterol levels. This, in turn, may elevate the risk of cardiovascular disease and associated events like heart attacks and strokes.

Restrictive Nature

The keto diet is highly restrictive and requires careful planning, making it challenging to sustain. The lack of diversity in food choices can lead to nutritional deficiencies and boredom. Additionally, the diet's restrictions may affect social events and make eating out more difficult.

It is important to consult a healthcare professional before starting the keto diet, as it may not be suitable for everyone. A doctor or dietitian can help assess your individual needs and determine if the keto diet is right for you.

Intermittent fasting and keto

The keto diet is a high-fat, moderate-protein, and very-low-carb plan. Typically, fat makes up about 80% of daily calories, and dieters aim to consume between 20-50g of net carbs each day.

Combining keto and intermittent fasting has become popular for weight loss. Both approaches lead to ketosis, a metabolic state in which the body shifts its primary fuel source from glycogen (stored carbohydrates) to fat and ketone bodies for energy. This state of ketosis can be reached after 12 hours of fasting.

There are several ways to practice intermittent fasting, including:

• 16/8 fasting: eating within an 8-hour window and fasting for the remaining 16 hours.
• One meal a day (OMAD): restricting yourself to one meal a day and fasting for the remaining 23 hours.
• 5:2 diet: eating normally for five days and restricting calories to 500-600 for the remaining two days.
• Alternate-day fasting: alternating between a full day of fasting and a full day of eating.
• 24-hour fasting: not consuming anything with calories for 24 hours.
• 20/4 fasting (or the Warrior Diet): fasting for 20 hours followed by a 4-hour eating window.

Before starting intermittent fasting, it is important to consult a healthcare professional, especially if you are pregnant, have a history of eating disorders, or have certain health conditions. It is also recommended to start slowly, perhaps with a 12-hour fast, and gradually increase the duration. Staying hydrated is also key.

Combining keto and intermittent fasting may lead to several benefits, including:

• Weight loss: both approaches can lead to increased fat burning and weight loss.
• Improved blood sugar control: fasting can lower blood sugar levels and make the body more sensitive to insulin.
• Reduced inflammation: intermittent fasting has been linked to reduced blood biomarkers associated with inflammation.
• Improved cognitive function: animal studies suggest that fasting can lead to the generation of new neural cells and increased brain-derived neurotrophic factor (BDNF).
• Reduced risk of heart disease: intermittent fasting has been shown to decrease cholesterol and improve markers for heart health.

Frequently asked questions