Keto Kickstart: A Beginner's Guide To Getting Started

The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. 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 becomes incredibly efficient at burning fat for energy.

The keto diet is often done with medical supervision and can be tough to start. It requires a massive shift in your physiology and lifestyle, as you'll be cutting out foods with high carbs like bread, pasta, rice, cereal, fruit, starchy vegetables, and sugar.

To get started, it's important to know what foods you can eat and what to avoid. You'll also need to examine your relationship with fat and adjust your view of protein, as you'll be consuming moderate amounts.

- Start by limiting carbs to 20-30 grams per day.

- Familiarize yourself with food labels to check the grams of fat, carbs, and fiber.

- Increase your intake of healthy fats like olive oil, avocado oil, nuts, and fish.

- Maintain your protein intake, aiming for 20-30% of your diet.

- Drink plenty of water and aim for 7-9 hours of sleep to support your body.

- Prepare for possible side effects like the keto flu, which may include fatigue, mental fogginess, and digestive issues.

- Consult with your healthcare provider, especially if you have any medical conditions or take medications.

What to eat and what to avoid

The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. It involves limiting your daily carbohydrate intake to between 20 and 50 grams to reach and maintain a state of ketosis, where your body burns fat for energy instead of carbohydrates.

Foods to 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, and chia seeds
• Healthy oils: Extra virgin olive oil and avocado oil
• Avocados: Whole avocados or freshly made guacamole
• Low-carb vegetables: Spinach, kale, broccoli, tomatoes, onions, peppers, and other green veggies

Foods to Avoid

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

How to prepare for the keto flu

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. Symptoms can include fatigue, mental fogginess, stomach or intestinal pain, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble falling asleep or staying asleep, poor focus and concentration, and brain fog.

• Ease into the keto diet: Instead of immediately and severely limiting your carbohydrate intake, try reducing your carb intake over a few days or weeks. This will help your body adjust to the new diet naturally and avoid the negative symptoms of carb flu.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can be caused by the loss of glycogen stores when entering ketosis.
• Increase electrolyte intake: When entering ketosis, your body may flush out water and electrolytes, so it's important to replenish these by adding more salt to your food or drinking sports drinks that are high in electrolytes.
• Get enough rest: Listen to your body and allow it to rest and adjust to the new diet. Avoid heavy exercise during the first week and opt for lighter forms of exercise such as yoga or stretching.
• Eat enough calories and healthy fats: Make sure you're consuming enough calories and healthy fats, as this will help reduce cravings and keep you feeling satisfied.
• Gradually cut out carbs: If you're having a hard time adapting to the keto diet, try eliminating carbohydrates gradually rather than all at once. Slowly cutting back on carbs while increasing fat and protein in your diet may make the transition smoother and decrease keto-flu symptoms.

How to increase your water intake

The keto diet is a low-carb, high-fat diet that can lead to weight loss and improve health. However, it's important to stay hydrated while on this diet, as dehydration is a common side effect. Here are some tips to increase your water intake and stay hydrated while on the keto diet:

• Drink enough water: The general guideline is to drink around eight glasses of water per day. However, it's more important to listen to your body and drink enough water to stay properly hydrated. A good indicator of hydration is the colour of your urine, which should be light yellow.
• Increase electrolyte intake: Electrolytes such as sodium, potassium, and magnesium are essential for maintaining fluid balance in the body. Consider taking electrolyte tablets or using lite salt, which has a higher potassium-to-sodium ratio. Adding salt to your food or drinking salted bone broth can also help.
• Drink mineral water: Mineral water is a good source of magnesium and calcium, which are important electrolytes. It can be pricey, but even occasional consumption can be beneficial.
• Be mindful of water weight fluctuations: In the early stages of the keto diet, you may experience a significant loss of water weight, which is normal and not dangerous. This is due to the depletion of glycogen, which is stored glucose, and its associated water weight.
• Include a variety of beverages: Tea, coffee, sparkling water, and other non-water drinks also contribute to hydration. Just be mindful of adding too much sugar to these beverages.
• Eat water-rich foods: If you struggle to drink enough water, incorporate water-rich foods into your diet, such as dark, leafy greens, avocado, and bone broth. These foods are low-carb and can help you stay hydrated.
• Drink when you feel thirsty: Thirst is a reliable indicator of hydration needs. When you feel thirsty, drink at least half of an average-sized water bottle to stay hydrated.
• Track your water intake: Consider using a water intake tracking app or simply keeping a log to ensure you're drinking enough water throughout the day. This can help you stay consistent and reach your hydration goals.

How to maintain your protein intake

Protein is one of the three macronutrients that the body needs in large quantities. It is essential for muscle repair and growth, maintaining healthy skin, hair, nails, and bones, and creating hormones and enzymes.

When following a keto diet, it is important to keep your protein intake moderate as a very high intake can spike insulin levels and lower ketones. Here are some tips to help you maintain your protein intake:

• Calculate your protein needs: The recommended protein intake for keto is between 1.2 to 2.0 grams of protein per kilogram of body weight. Use an online calculator or consult with a dietitian to determine your ideal protein intake based on your age, gender, weight, and activity level.
• Include a variety of protein sources: Animal protein sources such as meat, poultry, seafood, eggs, and dairy provide all the essential amino acids. Plant-based sources such as tofu, soy products, nuts, and seeds are also good options, but some are higher in carbs than others.
• Spread your protein intake throughout the day: Aim for at least 20 grams of protein at each meal. This will ensure that you meet your daily protein goals and promote muscle protein synthesis.
• Adjust your portions: Don't worry about hitting an exact target. You can adjust your protein portions up or down as needed within your ideal protein range.
• Consider your activity level: If you engage in weight lifting, resistance training, or endurance exercise, you may need more protein than sedentary individuals. Aim for the higher end of the recommended protein range if you are physically active.
• Be mindful of hidden carbs: When choosing protein sources, be mindful of hidden carbs. For example, beans may contain protein but are also high in carbohydrates. Opt for meat, poultry, or fish as your main sources of protein.
• Use protein supplements: If you struggle to meet your protein goals, consider adding a protein supplement such as a protein powder or shake. This can help you boost your protein intake without drastically changing your meal plan.
• Monitor your results: Keep track of your body composition, energy levels, and overall well-being while on the keto diet. This will help you determine if your protein intake is meeting your needs and if any adjustments are necessary.

How to eat keto at restaurants

Eating out at restaurants while on a keto diet can be challenging, but many eateries now offer keto-friendly options. Here are some tips for eating keto at restaurants:

• Check the menu online before visiting the restaurant. Most restaurants now have their menus available online. Scan the menu for keto-friendly options that are likely to be sugar-free and delicious.
• Eliminate starch from your meal. Avoid bread, pasta, potatoes, and rice. Opt for a salad or extra veggies instead. If ordering a sandwich or burger, ask for a lettuce wrap instead of a bun.
• Be cautious with sauces and condiments. Some sauces, like ketchup, are high in carbs. Gravies can go either way. If you are unsure, ask about the ingredients and avoid anything containing sugar, flour, or other starchy thickeners.
• Choose drinks wisely. Perfect drink choices include water, sparkling water, tea, or coffee. If you opt for an alcoholic beverage, choose champagne, dry wine, light beer, or spirits.
• Be mindful of portion sizes. Restaurant portions are often larger than necessary, with protein portions too big and vegetable portions too small. This can lead to an unbalanced meal.
• Add healthy fats to your meal. Ask for extra butter, olive oil, or heavy cream to add to your veggies, meat, coffee, or tea.
• Be creative and don't be afraid to ask for modifications. For example, you could ask for a spaghetti bolognese to be served without the pasta, as a soup with a side of sauteed green vegetables.
• Communicate your dietary needs in advance if dining at a friend's or relative's place. If you are on a strict keto diet, let your host know so they can accommodate your needs.
• If dining at a buffet, focus on healthy fats, proteins, and vegetables. Avoid grains, potatoes, and sugar.

Remember to always check the ingredients and nutrition information when available, and don't be afraid to ask for modifications to suit your keto diet.

Frequently asked questions