Here’s what you need to know when you’re getting started on the keto diet…
The ketogenic diet, or the “keto” diet as it is affectionately referred to, describes a style of eating that includes very minimal carbohydrates and is higher in fat.
This diet was developed in the 1920’s as a treatment for children with epilepsy. It is based on the ancient principles of fasting as a way to treat disease that have been in existence for thousands of years.
Over the last decade or so, the keto diet has become increasingly popular, as millions of people have found success in losing weight, reversing the symptoms of diabetes, and even in treating some neurological diseases like Parkinson’s and Alzheimer’s.
What happens metabolically when you start a keto diet?
Under normal circumstances, it takes anywhere from 2-5 days for your body to reach a state of ketosis. During this time, your body is burning its stores of glycogen (sugar energy) that exist in your liver and in your muscles.
Once this metabolic state is achieved, it requires the continued consumption of a high-fat, drastically reduced carbohydrate diet. When in ketosis, your body becomes very efficient at burning fat (as opposed to glycogen) for energy. It also has the ability to turn fat into *ketones in the liver, which help supply important energy to the brain.
“Ketones are the by-product of turning fat into energy. This process is known as “beta-oxidation.”
As well, a keto diet results in an impressive reduction in the body’s blood sugar and insulin levels.
One of the most common questions we get from beginners looking to start a keto diet is things to eat and avoid on keto diet…
What foods can I eat, and what foods should I avoid on the keto diet?
EAT
- Meat – beef, pork, chicken, turkey
- Fatty Fish – salmon, trout, tuna, mackerel
- Eggs
- Butter and cream
- Cheese
- Avocados
- Nuts and seeds – almonds, walnuts, flax seeds, chia seeds
- Healthy oils – coconut, olive, avocado
- Low-carb veggies – most green veggies, tomatoes, onions, and peppers
AVOID
- Sugary foods – candy, soda, juice, smoothies, cake, cookies, ice cream, etc.
- Grains and starches – wheat-based products, rice, cereal, pasta, etc.
- Beans or legumes – lentils, chickpeas, black beans, kidney beans, peas, etc.
- Fruit – all fruit, except for small quantities of berries (on occasion)
- Root vegetables and tubers – potatoes, sweet potatoes, carrots, turnips, beets, etc.
- Alcohol
- Processed foods, diet foods, low-fat foods
- Condiments and sauces that are processed or contain sugar
Even though, at first glance, the list of “to avoid” foods looks longer than the list of foods to eat, rest assured that there are literally thousands of delicious meal options that can be made on the Keto diet.
A typical day could look like this:
Breakfast – bulletproof coffee
(coffee with added fats – in the form of heavy cream, butter, or MCT oil)
Snack – ½ an avocado
Lunch – Cobb salad
Dinner – 6 oz. steak with steamed veggies and real butter
Or this:
Breakfast – bulletproof coffee
Snack – 1 hard-boiled egg
Lunch – chicken fajita bowl
Dinner – crockpot chili
One of the benefits of a ketogenic diet is that, because the recommended foods are high in both protein and in fact, people feel full longer. And, if you have been on a diet in the past, you know that one of the worst side effects is feeling hungry all the time – am I right?
Possible symptoms you may experience during the first few days…
While the keto diet is considered safe for most people, your body will most likely go through an initial period of adjustment. Also known as the “keto flu,” you may feel tired, hungry, nauseous, digestive discomfort, or have difficulty sleeping. This is completely normal and will go away very soon.
To minimize the effects of the keto flu, increase your mineral intake by adding a dash of Pink Himalayan salt to your food, and look for a magnesium supplement and a potassium supplement. You can also add *MCT oil as a dressing on your salad, or add it to other dishes.
*MCT (stands for medium-chain triglycerides) oil refers to the type of fat. In this case, it is a healthy fat found in coconuts, and goes straight to the liver, where it can be turned into ketones to give your body and your brain energy.
What are macros…
Macros, or macronutrients, are the main nutrients – fat, protein, and carbohydrates – that exist in all types of food. Macronutrients are responsible for giving us the energy we need for our bodies to function.
As we discussed earlier, our bodies easily convert carbohydrates into quickly accessible glycogen (sugar). It helps us do well in high-performance activities by providing short bursts of energy, but, it doesn’t last long (leaving us feeling tired), it messes with our blood sugar, and, if the energy isn’t used, it gets converted to fat – and not the good kind!
Protein as an energy source is good for building lean muscle mass and for repairing tissue and organs. People in developed countries around the world typically get more than enough protein, but TOO much can cause cramps and constipation.
Healthy fat, the kind that is found in coconut oil, avocado, dairy products, eggs, and meat, is the backbone of the keto diet. Fats are the most energy dense form of macronutrients and our bodies turn it to “fuel” (energy) when carbs aren’t available. Fats are necessary for our bodies to absorb important vitamins like A, D, E, and K, they are part of the structure of our cell membranes, and they help our bodies make important hormones.
One of the most common questions I get asked by people looking to start keto is, “What percentage of each macronutrient should I eat each day?”
Here is what I recommend:
FAT – 70%
PROTEIN – 25%
CARBOHYDRATE – 5%
Now, using these percentages as a guide, you will need to calculate your individual macros by inputting your age, gender, height, weight, and activity level. The easiest and most accurate calculator I have come across can be found here:
For more info on how to calculate your own personal macros, watch this short YouTube video where I explain the ins and outs.
What are net carbs?
This is another very common question. Net carbs are what you are left with after you subtract the amount of fiber the food contains. So, if the food in question contains 20G of carbohydrates and 8G of fiber, then the net carbs for that food are 12G. Since we need fiber for our digestive health, and, seeing as those calories don’t count because fiber isn’t absorbed, we don’t need to worry too much about eating some carbs (as long as they contain lots of fiber, and are considered to be “low GI” carbs – these are digested slowly and don’t tend to cause a spike in blood sugar levels).
Many people also ask: How is the Ketogenic diet different from the Atkins diet?
While there are some similarities, especially in the beginning phase of Atkins, a main difference between the two is that on Atkins, there is no limit on protein, whereas on a ketogenic diet, protein is limited to 20% of your total calorie consumption.
Another difference is that, after the first two phases of Atkins, the body will no longer be in the state of ketosis as more carbohydrates are slowly added back into the diet.
For sustained weight loss and consistency, we highly recommend the ketogenic diet over the Atkins diet.
I sincerely hope that this post answers a lot of your most pressing questions on the ketogenic diet. We welcome you to join our facebook community where you will find immeasurable resources, menu plans and recipes, and a friendly, helpful network of people at all stages of the keto journey.
