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How to Start a Keto Diet for beginners

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The ketogenic diet is what I have been following for many years now to reverse my pre-diabetes, let me tell you how you can start a keto diet.

The Keto diet is a diet that promotes the consumption of high-fat but low-carb food. This puts the body in ketosis. Ketosis is a state where the body gets its energy from stored fat instead of getting it from the carbohydrates that are consumed.

Being in ketosis generally has several effects, one of them is a rapid weight loss on most people following the diet.

Keep on reading to learn how to start the keto diet.

What is the keto diet?

The keto diet, also known as the low-carb high-fat diet (LCHF), consists of reducing the number of carbs while increasing the fat.

In a regular diet, about 55% of the energy comes from carbs, 35% from protein, and 10% from the fat intake.

In Keto, it is quite different. Most of the energy intake comes from the fat while carbs only make up about 10%.

This vast reduction of carbs consumed is putting the body in a state called Ketosis.

Ketosis and other Keto jargon

Ketosis is this metabolic state in which the body gets its energy from stored fats instead of the sugar you eat.

In your normal state, digestion breaks down sugars into glucose that can then be consumed by your muscles, organs, and brain.

In ketosis, there is not enough glucose available in the bloodstream, so your body turns to another mode of energy production.

The liver transforms the fat stored all over the body into ketones that your muscles can then use for fuel.

Ketosis: where does the energy come from

What are ketones?

Ketones are molecules that are produced by your liver when you are in ketosis.

They are essentially a different form of fuel for your muscles.

Your muscles and organ will always favor glucose, if it is available, over ketone. Because glucose is more efficient.

However, if the supply of glucose is low, most muscles and organs can consume ketones instead.

Ketones are what people measure to know if they are in ketosis or not.

How long does it take to go into ketosis?

After you have reduced your carbs intakes, it will take your body two to four days to get into ketosis. That’s how long it takes for the body to consume most of its blood glucose, glycogen, and other glucose storage!

Once you are in ketosis, the body actively turns fat into energy which means that if you can maintain this state for long enough, you lose weight!

But I thought that eating fat makes you gain weight?

This is a common misconception. The body can store both fat and glucose (from carbs) as fat. But your body will only be in fat-storage mode if the concentration of glucose in your blood is high.

When you are in ketosis, your blood sugar level is too low for the body to consider storing fat. Therefore, all the fat you are eating is either consumed or evacuated.

Should I follow the keto diet?

Before wondering how to begin a low carb diet, it is important to check whether it’s appropriate for you.

I am not the one that can answer this question! What is certain is that the ketogenic diet is not for everyone. There are limited risks – as with any diet, really. But it is a diet that can be challenging, in particular in the first week.

So, I will always recommend that you talk to your doctor or dietician before starting your keto journey. They would be able to assess any particular risk factor you might have.

For example, if you take insulin or other diabetes treatments, the keto diet is not recommended. It is the same for people taking medication for high blood pressure or breastfeeding women.

It is also not recommended if there is a history of colon cancer in your family as the keto diet limits the intake of fiber.

What are the benefits of the keto diet?

The ketogenic diet is widely known as one of the most reliable ways of losing weight. But there are some other benefits as well.

Weight loss

There are many factors that contribute to how much weight you can lose on Keto and how fast it will happen, including:

  • How much you currently weigh.
  • How fast you are ready to lose weight.
  • What your metabolism is.  Also known as how much energy your body consumes when resting.

But whatever the parameters, the Keto diet is a very efficient way to lose weight. The study linked below shows an average weight loss of 15kg after 9 weeks in women and 20kg for men.

Average weight loss in Keto vs Low-fat
Average weight loss in Keto vs Low-fat

One of the reasons it works so well is because most people doing Keto don’t feel hungry.

Therefore, there your mind is not telling you to stop. So is a diet that is one of the easiest to follow.

Source, Source, Source.

Keto as a treatment for specific conditions

The Keto diet has also proven to be an efficient diet for some other conditions.

  • Epilepsy: The Keto diet has been used for a century as a treatment for epilepsy for adults and children when they can’t control their seizures with Anti-Epileptic Drugs. Source.
  • Autism: A slightly altered Keto diet, gluten-free with more medium-chain triglyceride (MCT), has proved to improve autism spectrum disorder in children. Source.
  • PCOS: Polycystic Ovary Syndrome (or PCOS) is an endocrine disorder that affects many women. The Keto diet because it reduces the causes of PCOS (insulin resistance, obesity, etc.) has a positive effect on PCOS. Source.
  • Diabetes: Many people with type 2 diabetes have had positive results when following the Keto diet. It is important to state that there is currently no evidence that Keto is useful for type 1 diabetes. While anyone starting the Keto diet should first consult with their doctor, it is imperative to do so for people with diabetes. Source
  • Some forms of Cancer: There is emerging evidence that the keto diet can improve tumor response when combined with chemotherapy or radiotherapy. It is still in the initial phases of scientific studies, but there are positive results already. Source.
  • Parkison’s disease:  The keto diet has shown to be even more efficient than low-fat diets in improving motor and non-motor symptoms of Parkinson’s Disease patients. Source.
  • Metabolic Syndrome: Metabolic Syndrome is not a disease in itself but a combination of many conditions that increase the risk of heart disease, stroke, and diabetes. Because the Keto diet improves many of the causes of Metabolic Syndrome, it is a very efficient treatment. Source.

What can I eat on Keto?

The Keto diet is all about reducing carbs in favor of fat and to a lesser extent protein. So you need to pick meat, drinks, fruits, and vegetables that are low in carb and if possible high in fat.

Knowing your macros

Because the ketogenic diet is all about reducing the intake of carbs and increasing the fat, it is absolutely critical to know what you should be taking.

A regular diet is made of about 55% carbs, 35% protein, and 10% fat but in keto you will be aiming for about 10% carbs, 20% protein, and 70% fat in order be in ketosis.

Keto Diet Macros vs Regular Diet

However, this number of carbs, protein, and fat varies from person to person. Your current build, target, and aspirations will change your macros. You could calculate these macros manually or use my macro calculator for your very own figures.

A 10%-carb macro means that only 10% of your calories will come from carbs.
Note that it is not the same as 10% of the weight of your foods that comes from carbs since the energy density of carbs, protein, and fat is different.

One gram of carbs has 4 calories which is the same as 1g of protein. However, one gram of fat has 9 calories. Therefore when 70% of your energy comes from carb it is actually 50% of the weight of your ingredients that must be fat!

There are different variants of the low-carb diet and you should choose the one that fits your health background. I personally follow a low-carb diet limiting my carbs to 50g per day. Some people don’t count carbs at all and focus on eating low-carb real food.

The low-carb diet variants are

  • Moderate low-carb diet – less than 100g of net carbs per day, about 25% of your daily calorie intake 
  • Low carb diet – less than 50g of net carbs per day, about 12.5% of your daily calorie intake
  • Keto diet – less 20g – 30g net carbs per day, about 5% of your daily calorie intake

A typical Keto plate

Your typical keto plate needs to match your macros. You need quite a bit of fat-loaded food. A little protein and very few carbs.

A typical Keto plate

Now, what can you eat in each food group?

Keto food list

To simplify your shopping, use the keto grocery list below.

This ultimate low-carb food list gives you a great idea of all the food you can eat on a daily basis.
It is a very useful keto food list for beginners as it lists all the basics ingredients should have on hands to start a low-carb diet.

KETO GROCERY LIST

What should I avoid on Keto?

You need to eliminate all major sources of carbs on keto. If you didn’t you would not be in ketosis anymore.
I also give you some alternatives to fix your craving.

How To Read Nutrition Labels

Knowing how to read nutrition labels is critical when following the keto diet. However, it is not that complicated.

  • First of all, always look at the quantity per 100g which makes things easier when comparing products for which the serving size is not always identical. Total Carbohydrates will include all carbs, even fiber. Most of the time the label will give you the amount of sugar too. Which includes natural and added sugar. Then you will have a line with the fiber amount also called dietary fiber.
  • To calculate how many carbs you will have in your plate use this formula

Net Carbs = (your portion in g / 100) * (Total Carbohydrates per 100g – fiber per 100g) 

As an example, if you have a food label with 10g Carbs, 6g Fiber per 100g and you take 30g of it, your net carbs are: (30/100) * (10-6) = 0.3 * 4 = 1.2g of net carbs

Keto Meal Plans

A Low-Carb Meal Plan is a pre-defined list of meals tailored to reach a specific number of net carbs every day.

It is the easiest way of starting the keto diet without having to dive into difficult calculations and measures.

A low-carb diet plan typically lasts for one or two weeks and the good ones have meal preparation instructions.

Check out my 14-day keto meal plan, they are made to get you as low as 17g of net carbs per day and contain many delicious, easy low-carb recipes and full meal prep instructions!

Am I in Ketosis?

It takes about two days of eating very low-carb to get into ketosis.

And all it takes to get out of ketosis is one high-carb portion of anything. So, it is important to have a way to measure whether or not you are in ketosis.

The best and easiest way is to test your ketone levels. You can do that with any Ketone Test Strips in a matter of minutes.

There are a few other less measurable signs that you are probably in ketosis:

  • Bad breath, due to the presence of acetone
  • Less appetite
  • Some insomnia
  • The first week’s keto flu

How can I become a keto baking superstar?

Most of my recipes are baking recipes. And I know how different baking keto bread of cakes can be! It requires a few adjustments and re-learning some of the baking rules.

Here is what can go wrong with baking keto recipes, mostly because of the use of low-carb flours:

  • Sinking bread
  • Overly moist cakes
  • Fragile dough
  • Sticky dough
  • Blue or purple bread
  • Crumbly bread

There are many ways to fix and troubleshoot such problems.

I have a set of 10 great free printables to help you bake delicious keto recipes! Register here to receive them.

If you want to go even further, check out my Keto Baking Guide ebook along with my Best Ever Keto Recipe Collection. I have books with many bread-like recipes, gluten-free and grain-free cakes, and other low-carb desserts!

What are the possible side effects of the Keto diet?

While the keto diet has many positive effects, it does have a few not so joyous side effects. Let me tell you how to mitigate them!

Keto Flu

The Keto Flu is a combination of symptoms that generally happen in the first week after cutting carbs. These symptoms are similar to what you get with the flu, hence its name.

They include nausea, constipation, headache, weakness, cramps, dizziness, etc. All of it is due to your body adapting to the lack of carbs. But don’t worry, there are plenty of things you can do to reduce their effect and duration.

  • Drink a lot: staying hydrated is important because your body will have a tendency to reduce its volume of water in Keto. Besides, if you also have diarrhea, it is necessary to replace all the lost water.
  • Get enough electrolytes: magnesium, potassium, and sodium in particular are important when you are on a keto diet. Make sure to eat plenty of low-carb fruits or drink electrolyte-loaded water like Everly (my favorite).
  • Reduce your exercise: when your body adapts to its new normal, intense exercise depletes your electrolytes and water even faster. Try to avoid it during your first week!
  • Don’t feel hungry: the keto diet, unlike many others, is not supposed to make you feel hungry. If you do feel hungry, it might be because you didn’t consume enough fat. Remember that your macros are not just a percentage, but also a number of grams of carbs, fat, and protein you need to eat daily.
  • Rest: your body is still adapting, you need plenty of rest to let it process the change in nutrients.

Fighting the keto flu

Constipation

As your digestive system adapts to processing a lot more fat and a lot less carb, you might feel constipated.

To fight this, make sure to drink plenty of liquids and that you make recipes that are high in fiber. Yes, more fiber means more carbs, but remember that what matters is the net carbs (carb – fiber).

Palpitations

Heart palpitations are one of the potential side effects of the keto diet. In the vast majority of cases, you don’t have to worry, it is most likely that you are slightly dehydrated and that your electrolytes are low. Drink plenty and replace your electrolytes!

Hair loss

The change in macro-nutrients that you consume because of your new diet might lead to some hair loss. This might be due to the body trying to save energy for other functions.

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    4 comments
  1. Hi Carine, thanks for all the informative information. I enjoyed following your recipe. Continue to create new receipts and inspire people like myself who enjoys following a healthy life style. I have tried and shared several of your recipes. Keep up the goo job.

    • Thank you ! I am so glad you found my blog and enjoy my recipes I cant wait to read your first review on my recipes. XOXO Carine.

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