The keto diet is a radical way to lose weight and feel better, and is very successful for a lot of people. This keto diet for beginners guide will get you off on the right foot.
Hey there! Interested in learning more about the keto diet and potentially giving it a try? Here you’ll find lots of information to help get you started. Let’s jump right in!
What is the keto diet?
The keto diet is a low-carb, high-fat way of eating that has been around for a long time, but very recently came into popularity. Ketosis is a state that our bodies can tap into when carbohydrate intake is low, in which we burn fat for fuel instead.
Ketosis is nothing new, our bodies are evolutionarily adapted to burn fat for fuel seasonally, when plants died back for the winter and hunting was the primary way of obtaining food.
Once humans began to farm and store grains for winter, tapping into that ketogenic state was not always necessary for our survival anymore. It wasn’t until the early 1900s, when doctors realized that a ketogenic-style diet was profoundly beneficial for children with seizures.
Once seizure medications were widely available, the ketogenic diet once again fell by the wayside. Much more recently, it has come back into popularity through the Atkins Diet (higher protein amounts), and again through keto (moderate protein, very high fat) in the last 5 years or so.
As a starting point, the keto diet recommends 20 grams of net carbohydrates per day. What is a “net carb” you ask? Net carbs are the total carbohydrates minus the fiber and any sugar substitutes (often listed as sugar alcohols such as erythritol and xylitol). The reason for this is that some forms of sugar such as fiber and sugar alcohols are not actually digestible. We are interested in knowing the amount of carbohydrates that your body will actually digest.
With that being said, there is a lot of genetic and metabolic variability and 20 grams net carbs may not work for everyone. If you are just starting out, there are lots of different tools you can use to determine whether you are in a ketogenic state or not. I’ll discuss this further in a little while.
What foods does the keto diet include?
The keto diet, as mentioned above, is one that requires high fat, moderate protein and low carbohydrate intake. The typical starting ratio is 70% fat, 25% protein and 5% carbohydrates. This works for most people, but some may find that they need even more fat and less protein, and others can get away with a little more protein or carbs.
With that being said, the following foods are generally included as part of the keto diet:
- Meats, fatty are best
- Eggs
- Low-carb vegetables such as leafy greens, spinach, brussels sprouts, broccoli, cauliflower.
- Low-carb fruit in limited quantities such as blueberries, raspberries and avocado
- Low-carb dairy such as cheese, butter, ghee, heavy cream, cream cheese and sour cream
- Low-carb nuts and seeds (sunflower seeds, hemp seeds, flax seeds, macadamia nuts, brazil nuts, walnuts, hazelnuts, almonds)
- Unsweetened coconut products such as coconut flakes, coconut oil and full-fat coconut milk
- Keto sweeteners such as stevia, allulose, erythritol and monk fruit
- Fats such as coconut oil, olive oil, ghee and butter
- Coffee and tea
- Sugar-free spices and herbs
Why would I want to try the keto diet?
A lot of people want to give keto a try because they have heard it helps with weight loss, especially for those who have tried many other diets and failed. The keto diet helps with satiety, and a lot of people find they can go longer between meals, which helps to aid weight loss.
Not only that, but the foods are quite filling and nourishing, which help your body feel fuller. A lot of carbs, especially processed, are burned really quickly, so they body rapidly becomes hungry again. Fats are burned much more slowly, helping you to feel fuller longer, and not experience the sugar highs and sugar crashes of a carb-laden diet.
As you can imagine, the keto diet also helps with anyone who may be experiencing high blood sugar levels, such as those who are diabetic or prediabetic. Even if you haven’t been diagnosed with a blood sugar disorder, if you find your energy waxing and waning throughout the day, and you believe it’s related to what you have eaten, then you may benefit from the keto diet.
The keto diet is also a fantastic short-term reset for those who just want to eat healthier, or may be experiencing some minor health issues that no one can pinpoint. It helps you to get more in tune with how your body is reacting to certain foods, and whether any are causing or worsening your health symptoms.
I recommend giving the keto diet at least 30 days, so that you get through the adaptation period (the first 1-2 weeks) and start feeling better. After 30 days, you can start to reintroduce different foods outside the keto framework, and see how you feel.
How do I know if I’m in ketosis?
There are a number of different ways you can confirm whether you are in ketosis or not. The first option is urine test strips, which are commonly available in the drug store or on Amazon, as they are intended for diabetics to track their ketone levels. They are very inexpensive, so this is a great place to start.
One word of caution here though, these strips are good at the beginning periods of your keto diet, but once your body is fully adapted, they often stop showing ketones, even if your body is in ketosis, since your body knows how to use them more efficiently, and will no longer be peeing them out.
A more reliable way of tracking ketones long term is through a blood ketone test. This does involve taking a blood sample through a finger prick, but for those up to it, it produces reliable results. A lot of people swear by the Keto Mojo.
Breath ketone testing is something newer, and some people seem to have good results with it. It’s definitely less invasive than the pee strips and blood ketone testing.
Lastly, you could opt to not test at all, and just go by how you are feeling. Some people report that when they are in ketosis, their bodies feel warmer and tingly, often in the stomach area. Others report that they have a different taste in their mouth. Of course if you are losing weight and feeling better, those are also good signs you are probably in ketosis as well.
What is the “keto flu” and will I experience it?
For the first few weeks of a keto diet, you may feel more tired, achey, may experience headaches or other undesirable symptoms. The reason for this is that your body is going through carbohydrate withdrawals, and is trying to figure out how to more effectively use the fat for fuel that you are providing it with. A lot of people have never been fat-adapted in their lives, except perhaps when they were babies. It takes our bodies some time to adjust.
To help reduce the likelihood of experiencing the “keto flu”, be sure to monitor your intake of electrolytes, including salt, potassium and magnesium. Our body demand for their nutrients increases on a keto diet, but especially during the adaptation phase they are needed in increased quantities.
What kind of health issues does keto help with?
As mentioned above, keto primarily helps with blood glucose dysregulation, since your sugar intake is dramatically reduced. Conditions such as diabetes, prediabetes and swings in energy level throughout the day are often improved by the keto diet. Please note that none of this is medical advise and you should always talk to your doctor before dramatically changing your diet, especially if you are on insulin or other medications.
In addition, people have reported significant improvements in other health conditions such as autoimmune diseases, low energy, mood disorders, infertility, high blood pressure, general malaise and obesity.
I’m not feeling well on a keto diet, what am I doing wrong?
There could certainly be a number of things going on here, but a few are quite common:
- You could be experiencing low electrolytes (sodium, potassium, magnesium). I would recommend an electrolyte supplement, or a homemade electrolyte drink (lemon juice, salt and magnesium powder combined in water).
- You could be eating more of a food group that you have an intolerance to, such as dairy. A lot of people also enjoy eating low-carb tortillas and other processed foods, which contain heavily processed wheat with the carbs removed, which can upset your stomach.
- Eating a lot of sugar alcohols can cause digestive upset. Also, ingredients like aspartame, maltodextrin and sucralose can cause severe problems for some people, and are generally not recommended.
Is ketosis the same as diabetic ketoacidosis?
No, they are not the same thing. Ketosis occurs when your body is burning fat for fuel and you are not intaking many carbohydrates. Ketoacidosis occurs when you have a high ketone level and also have high blood glucose levels at the same time. Ketosis is a healthy, natural state, whereas ketoacidosis is dangerous and can be life-threatening.
Where can I find delicious, easy keto recipes?
Click here for lots of really simple keto recipes, most of which take less than 30 minutes to make.
I also put together this easy 5 day keto meal plan, which is great for those who are really busy.
Is low-carb the same as keto?
Not necessarily. Keto is definitely a low-carb diet, but a low-carb diet doesn’t necessarily mean a keto diet. Let me explain further…
As I mentioned before, keto is a high-fat low-carb diet. Low-carb could be a high protein diet with lower fat. If you follow a low-carb high protein diet, you may not end up in ketosis, and this can be a problem for some people. A lot of people think they are eating keto, but they may actually be eating low-carb. For this reason, tracking your macros for at least the first week of keto is helpful.
How do I calculate macros, and do I need to track them?
I recommend using MyFitnessPal, or Cronometer and logging your food for the first 1-2 weeks. If you like doing so, then feel free to continue to track. However, after a few weeks of tracking, you will likely have a better idea of roughly how many carbs and fats you are eating, and hopefully can get a feeling for when you are in ketosis. If tracking is too time consuming, or it triggers your anxiety, then get more in tune with your body and go by how you feel!
Do I need to track my blood glucose and ketone levels?
If you are unsure whether you are in ketosis or not, I would recommend that you try tracking your blood glucose and ketone levels at least at first. There are many affordable glucose and ketone tests out there. I talk about the common testing products above.
I recommend doing blood glucose and ketones, because they are more accurate than the pee strips. However, the pee strips work for some at the start, so if that is more affordable, then give it a shot! Just know it doesn’t work perfectly for everyone.
I heard your brain can only utilize glucose, is this bad for your brain?
This is true, however, your body knows how to convert protein to sugar, so as long as you are eating some protein, it is not a problem. Your brain function is not diminished on a keto diet. In fact, a lot of people report the opposite, that their brains are clearer and word recollection and memory is better than when they are eating higher carb.
Are there any long-term concerns with the keto diet?
As mentioned above, electrolytes are very important on a keto diet. If not dialed in, long term electrolyte deficiency can be hard on the body. If you are feeling great, then chances are you have nailed the electrolytes and you are good to go. If you experience muscle cramping, low energy, or other undesirable symptoms when you were previously feeling well on keto, then this may be the issue.
Some people, especially women, can require more carbohydrates than a keto diet provides for optimal hormone function, especially if they are very physically active. The Bulletproof Diet recommends cyclical ketosis, meaning that you dip into and out of ketosis on a semi-regular basis. If you are experiencing any side effects, I recommend giving this a shot and see if you feel better.
Do I need to take exogenous ketone supplements?
No, these are not something people need to do, and they are incredibly expensive. I recommend buying some delicious butter and fats of your choice instead!
However, for those hardcore people, or those who like to experiment, exogenous ketones can be fun to play around with. They are by no means necessary though.
Other resources
The Keto Diet book, by Leann Vogel is a great place to read more about this way of eating, and to get some delicious recipes.
If you are a visual learner, then I recommend Keto Connect, they have a wealth of information about this way of eating including lots of recipes.
Diet Doctor has a lot of delicious recipes and recently came out with an app you can try for free with recipes and other goodies (I don’t receive anything if you sign up, I just thought you might like to know).
Have you given the keto diet a try? What did you think of it? Do you have any additional questions? Be sure to let me know in the comments below!
