Tips for starting the Keto diet

The ketogenic diet, or simply “Keto,” is a low-carb, high-fat eating plan that has gained popularity due to its potential benefits for weight loss and overall health. While many have found success with this lifestyle, it can also be difficult to get started without proper guidance.

What is the Keto Diet?

The ketogenic diet aims to put the body into a metabolic state called ketosis. In ketosis, the body burns fat instead of carbohydrates for energy. This is achieved by drastically limiting carbohydrate intake and increasing healthy fat consumption.

Normally, your body gets energy from the carbohydrates you eat. By cutting back on them considerably (usually between 20-50 grams per day), your body starts breaking down stored fats into ketones, which become the new energy source. This process is at the core of the Keto diet and responsible for many of its benefits.

Why choose the Keto diet?

The reasons for starting the Keto diet vary from person to person. Some of the most common benefits include:

Rapid Weight Loss: By reducing carbs and increasing fats, many people experience rapid weight loss, especially in the first few weeks.

Increased energy and mental focus: Some people report increased mental clarity and sustained energy when in ketosis, likely because the brain uses ketones as a more stable energy source.

Improved blood sugar regulation: People with blood sugar problems, such as type 2 diabetes, often see significant improvements.

Reduced appetite: By consuming more fat, many people report feeling fuller for longer, which helps them reduce daily calories without feeling hungry.

Essential tips to start the Keto diet

1. Understand the key macronutrients

Macronutrients, or “macros,” are critical to the Keto diet. Here’s a typical breakdown:

Fats: These should make up 70% to 75% of your daily food intake. Make sure to include healthy fats such as olive oil, avocados, nuts, and animal fats.

Protein: Approximately 20% to 25% of your intake. Protein is important for muscle repair and building, but should be consumed in moderation.

Carbohydrates: Limited to 5-10%, which equates to 20-50 net grams of carbs per day. This is the most critical factor in achieving and maintaining ketosis.

To measure your macros, it's helpful to use a macronutrient calculator and a food tracking app to know exactly what you're consuming.

2. Focus on allowed foods

One of the most challenging aspects of the keto diet is avoiding high-carb foods that were once staples of your diet. Here are the food groups you should prioritize:

Meats and fish: Chicken, beef, pork, lamb, salmon, sardines and other fatty fish.

Low-carb vegetables: Spinach, broccoli, kale, cauliflower, asparagus, and peppers.

Low sugar fruits: Avocado, berries (in small amounts), and coconut.

Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.

High-fat dairy products: Butter, cheese, cream, and unsweetened Greek yogurt.

Healthy fats and oils: Olive oil, coconut oil, avocado oil.

3. Avoid forbidden foods

One of the most common mistakes is accidentally consuming foods that interfere with ketosis. Avoid:

Sugar: It's in many processed foods and drinks, even "healthy" foods like fruit yogurt.

Grains: Rice, pasta, bread, oats and corn are high in carbohydrates and are prohibited on Keto.

Sugar-rich fruits: Bananas, grapes, apples and other sweet fruits should be avoided.

Root vegetables: Potatoes, sweet potatoes, carrots and beets are too high in carbohydrates.

4. Adequate hydration

During the first few weeks of the keto diet, your body will lose more water due to the reduction in carbohydrates. This process can lead to dehydration and a loss of electrolytes, which can contribute to the “keto flu,” a series of symptoms including headaches, fatigue, and general malaise.

To avoid this, follow these tips:

Drink more water than usual: Increase your daily water intake to compensate for the loss.

Add electrolytes: Consider adding more sodium, potassium and magnesium to your diet. You can do this by using sea salt, electrolyte supplements or by eating foods rich in these minerals such as spinach and avocados.

5. Prepare for the "Keto flu"

Many people experience flu-like symptoms during the first few weeks of the diet, such as tiredness, irritability, and malaise. This is temporary and is because your body is adjusting to using fats for fuel instead of carbohydrates.

Some tips to handle the Keto flu:

Increase your electrolyte intake.

Stay hydrated.

Increase your fat intake: If you feel low on energy, make sure you are consuming enough fat.

Do light exercise: Although you may not have as much energy at first, doing activities like walking or yoga can help you feel better.

6. Plan your meals

One of the most important aspects of long-term success with the Keto diet is proper planning. Since many fast foods and processed foods contain hidden carbs, meal planning and food prep will save you headaches.

Here are some ideas for planning your meals:

Choose simple recipes: At first, opt for recipes that are easy to follow and use ingredients you know. This will prevent you from feeling overwhelmed.

Prepare meals in batches: Cook in large quantities so that you have food prepared for several days. This will help you avoid temptations when you don't have time to cook.

Keep keto-friendly snacks on hand: Almonds, olives, hard-boiled eggs, and cheese are all great options to keep your energy levels up and prevent hunger.

7. Don't be afraid of fats

The key to success on the Keto diet is to embrace healthy fats. This can be a mindset shift for many people, especially if they are used to low-fat diets. However, on Keto, fats are your primary source of energy, and it is important to make sure you are getting them from healthy sources such as:

Extra virgin olive oil.

Avocados.

Quality butter.

Fatty fish.

Nuts and seeds.

8. Monitor your ketone levels

To know if you are in ketosis, you can use different measurement methods:

Urine strips: These are inexpensive and easy to use, but may become less accurate over time.

Blood meters: These are more accurate and measure the exact level of ketones in your blood.

Breathalyzers: These are a convenient, noninvasive option, although they may also be less accurate than blood tests.

Measuring your ketone levels can help you adjust your diet and make sure you're on the right track.

9. Be patient

At first, it can be tempting to expect immediate results, especially with weight loss. However, every body is different, and some people take longer to get into ketosis or see significant results.

Be consistent, follow the basic principles of the diet, and most importantly, listen to your body. While some lose weight quickly on the Keto diet, others may take longer to adapt. Keep the focus on the long-term process and the results will come.

10. Stay informed and flexible

The keto diet is very personal, and what works for one person may not work for another. Do your research, seek out resources, and learn from others who have had success. Throughout your keto journey, you may need to adjust your macronutrient intake, change your exercise habits, or even reconsider certain foods.

11. Maintain physical activity

While the keto diet may be enough to lose weight on its own, maintaining an exercise routine can amplify the results. Strength training exercises are especially effective in combination with the ketogenic diet, as they help preserve muscle mass while burning fat.

Activities such as weight training, HIIT, and daily walks can be beneficial. However, be sure to start slowly if you feel low on energy during the first few weeks of the diet.

Adjusting to this new lifestyle takes time, but with patience, planning, and an open mind, you will be on your way to success on your ketogenic journey.