Keto For Beginners: Choosing Your First Keto Diet

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity as a weight loss method in recent years. The keto diet first surfaced in the 1920s as a way to help with conditions like epilepsy and diabetes. On the keto diet, your nutrition centres on fatty foods, which will make up anywhere from 60% to 80% of your daily calories. Proteins make up 15% to 20% and carbs are restricted to no more than 50 grams.

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

The keto diet has been highly effective for certain conditions, especially type 2 diabetes. One study found that the keto diet reversed diabetes in about 60% of participants.

If you're thinking of starting the keto diet, it's important to talk to your doctor or a nutritionist about what will work best for you.

Know the types of keto diet

There are several types of keto diets, and what you eat depends on the type. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. Here are some of the most common types of keto diets:

Standard Ketogenic Diet (SKD)

This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs. In grams, this usually equates to 20-50g of carbohydrates, with no set limit for fat intake. It is important to include a strong intake of vegetables, especially non-starchy vegetables, as these are very low in carbohydrates. The standard ketogenic diet has been shown to be effective for weight loss, improving blood glucose control, and improving heart health.

Cyclical Ketogenic Diet (CKD)

This diet involves periods of higher-carb refeeds, typically consisting of five ketogenic days followed by two high-carb days. This approach is intended for athletes who can use the higher-carb days to replenish glycogen lost from muscles during workouts.

Targeted Ketogenic Diet (TKD)

This diet is similar to the standard ketogenic diet, but carbohydrates are consumed around workout times. It is a compromise between the standard and cyclical ketogenic diets, allowing you to consume carbohydrates on any day you exercise. The concept behind this is that carbohydrates consumed before or after physical activity will be processed more efficiently as the muscles' demand for energy increases.

High Protein Ketogenic Diet

This diet includes more protein than the standard ketogenic diet, with a ratio of 35% protein, 60% fat, and 5% carbs. It is intended for those who need protein to help protect muscle mass, such as bodybuilders and older people aiming to prevent muscle breakdown. It is also suitable for those showing signs of protein deficiency, such as loss of muscle or thinning hair. However, those with kidney issues should be careful not to increase their protein intake too much.

Calorie-Restricted Ketogenic Diet

This diet is similar to the standard ketogenic diet, except that calories are restricted to a set amount. Research shows that ketogenic diets tend to be successful, regardless of whether calorie intake is restricted or not, as the satiating effect of eating fat and being in ketosis tends to prevent overeating.

Mediterranean Keto Diet

This diet combines the standard keto macro amounts with elements of the Mediterranean diet, such as an emphasis on fatty fish and olive oil. The main focus is on the quality of fats, prioritizing options like monounsaturated fatty acids and omega-3s, which may have heart-health benefits.

Lazy Keto Diet

The "lazy keto" diet simplifies the standard keto diet by focusing solely on tracking carbohydrate intake. As long as carb intake is kept low enough, usually below 50g per day, one will stay in ketosis and experience the associated metabolic effects.

Dirty Keto Diet

The "dirty keto" diet has the same macronutrient distribution as the standard keto diet, but the source of these macros can come from any type of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, one could achieve the same macro amounts with BBQ pork rinds.

Clean Keto Diet

Swinging in the opposite direction of the dirty keto approach is the clean keto diet, which focuses on eating organic and "healthy" versions of foods while still adhering to the standard keto macronutrient distribution. This approach prioritizes food quality and may involve a greater financial investment, as grass-fed meats and certain oils tend to be pricier.

Understand the diet's benefits

Understand the Diets Benefits

The keto diet is a low-carb, high-fat diet that has been proven to offer several health benefits. Here are some of the key advantages of the keto diet:

• Weight Loss: The keto diet can help you lose weight by boosting your metabolism and reducing your appetite. Studies have shown that people following ketogenic diets lose more weight than those on low-fat diets.
• Improved Blood Sugar Control: The keto diet can be particularly beneficial for people with type 2 diabetes or prediabetes. It helps lower blood sugar and insulin levels, which can lead to a reduction in medication requirements for type 2 diabetics.
• Improved Heart Health: The keto diet can improve heart health by reducing cholesterol levels. It lowers triglycerides and increases "good" HDL cholesterol, which can reduce your risk of heart complications.
• Protection Against Certain Cancers: The keto diet may help prevent or treat certain cancers. By reducing blood sugar, the keto diet can lower the risk of insulin complications, which are linked to some cancers.
• Brain Function Protection: The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells. This may help prevent or manage conditions like Alzheimer's disease.
• Seizure Reduction: The keto diet has been shown to reduce seizures in people with epilepsy, especially those who have not responded to other treatments.
• Polycystic Ovary Syndrome (PCOS) Improvement: The keto diet can help manage PCOS by improving insulin levels and reducing adverse effects such as skin problems and weight gain.

Prepare your body

Preparing your body for the keto diet is an important step to take before you begin. Here are some tips to help you get ready:

Know the Foods You'll Eat and Avoid

It's important to understand which foods are allowed and which are restricted on the keto diet. This is a very low-carb, high-fat, and moderate-protein diet. You'll be severely limiting carbs to around 20-50 grams per day, which means cutting out bread, pasta, chips, cookies, candy, ice cream, beans, fruit, starchy vegetables, and more. Meat and pure fats like butter and olive oil are the only foods that don't contain carbs.

Adjust Your View of Fat

The keto diet involves consuming a lot of fat, which can be a significant shift for those used to low-fat diets. Research on the health effects of fat is mixed, but it's important to remember that food is more than a single nutrient, and the overall quality of the diet is what counts. To prepare for this change, start making small adjustments, like ordering a burger without the bun and opting for green veggies instead of fries. Cook with more olive or avocado oil, and remember that plain skinless grilled chicken breast may not be the best option on keto as it doesn't provide enough fat.

Understand the Role of Protein

Another common misconception about keto is that you can eat unlimited protein. However, this is a moderate-protein diet because too much protein can be converted into glucose, taking your body out of ketosis. Aim for a small portion of meat topped with a generous amount of fat, rather than the other way around.

Develop Your Cooking Skills

As highly processed foods are not keto-friendly, you'll need to prepare most of your meals from scratch. Look for keto-approved recipes that you'll enjoy and try to find a variety of options so you don't get bored and turn to carbs.

Talk to Your Family and Friends

The keto diet can be challenging, so it's helpful to have the support of your loved ones. Explain your weight loss goals and the changes you'll be making to your diet. This is especially important if you'll be eating differently from the rest of your family. It's also good to let them know that this is a temporary change, as keto is typically followed for three to six months.

Be Aware of Potential Side Effects

When starting keto, you may experience the "keto flu," which is a period of adjustment as your body transitions to burning fat for energy. Symptoms can include lethargy, mental fog, constipation, or diarrhea. To minimize these effects, choose a slow time to start the diet, and take it easy with exercise for the first week or two.

Up Your Electrolytes

As your kidneys will be excreting more water and electrolytes during ketosis, make sure you're getting enough sodium and potassium. Salt your food, drink salted bone broth, and eat non-starchy veggies like asparagus, kale, bell peppers, and arugula.

Know what to eat and what to avoid

To start a keto diet, it is important to know what to eat and what to avoid. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat for fuel instead of carbs.

Foods to Eat:

• Nuts, seeds, and healthy oils like olive oil, coconut oil, and avocado oil
• Plain Greek yogurt and cottage cheese
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder (minimum 70% cocoa solids)
• Fish, such as salmon, sardines, mackerel, and tuna
• Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach
• Cheese, especially unprocessed varieties
• Meat and poultry, preferably grass-fed
• Eggs
• Avocados and olives
• Low-carb veggies like green leafy vegetables, summer squash, peppers, and high-fat veggies
• Other plant-based foods like nuts, seeds, berries, shirataki noodles, and butter/ghee

Foods to Avoid:

• Sugary foods like soda, fruit juice, cake, ice cream, and candy
• Grains or starches like wheat-based products, rice, pasta, and cereal
• Fruit, except small portions of berries like strawberries
• Beans or legumes like peas, kidney beans, and lentils
• Root vegetables and tubers like potatoes, sweet potatoes, and carrots
• Low-fat or diet products like low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces like barbecue sauce, honey mustard, and ketchup
• Unhealthy fats like processed vegetable oils and mayonnaise
• Alcohol
• Sugar-free diet foods like sugar-free candies, syrups, and puddings
• High-carb foods like cereal, crackers, rice, pasta, bread, and beer
• Starchy vegetables and high-sugar fruits like corn, potatoes, sweet potatoes, bananas, raisins, and mangoes
• Fruit drinks and juices
• Honey, syrup, and sugar in any form
• Chips, crackers, and other processed, grain-based snack foods
• Gluten-free baked goods

Plan your meals

Planning your meals is an important step in starting a keto diet. Here are some tips to help you plan your meals effectively:

• Decrease carbs, but eat more veggies: Eating a very low-carb diet is crucial for achieving ketosis. However, this does not mean completely eliminating carbs. Focus on consuming 20-50 grams of net carbs per day, mostly from non-starchy, nutrient-dense vegetables like kale, broccoli, spinach, asparagus, mushrooms, and peppers. These veggies will provide you with essential vitamins, minerals, and fibre. Additionally, gradually adding net carbs while maintaining ketosis can help prevent setbacks, hunger pangs, and cravings for processed foods.
• Increase healthy fats: Since keto is a high-fat diet, make sure to include plenty of healthy fats in your meals. Aim for fats to comprise 60%-80% of your daily calories. Choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish. If you find yourself getting hungry between meals, you may need to increase your healthy fat intake.
• Maintain your protein intake: Protein should make up 15%-35% of your daily calories on a keto diet. Make sure to consume enough protein to supply your liver with amino acids, but not so much that it prevents ketosis. When following a keto diet, aim for 20%-30% of your diet to be made up of protein.
• Get creative with low-carb ingredients: You can still enjoy your favourite meals by making some simple swaps. For example, use zucchini noodles instead of regular noodles in pasta dishes. There are plenty of keto-friendly recipes available online and in keto cookbooks to help you get started.
• Manage stress: High levels of the stress hormone cortisol can elevate your blood sugar levels and hinder your body's ability to achieve ketosis. If you're going through a particularly stressful period, you may want to wait before starting a keto diet. Additionally, stress-reducing activities like getting enough sleep, exercising regularly, and practising relaxation techniques like meditation or yoga can help.
• Stay hydrated: Water is crucial for supporting your metabolism and bodily functions, and keto has a diuretic effect. Drink plenty of water throughout the day, especially during the initial induction phase, to prevent constipation, dizziness, and cravings. You can also add broth to your diet or a little extra salt to your food to ensure you're getting enough electrolytes.

Frequently asked questions