Keto Diet for Beginners: 7 Tips To Get Started

So you've decided to take the plunge into the world of keto, where carbs are the enemy, and fat is your new best friend. Welcome aboard! Let's dive into this beginner's guide to the ketogenic diet, which will provide you with an oh-so-enlightening overview, tips for getting started, and essential food choices to make your keto journey as smooth as whipped cream.

1. Understanding the Ketogenic Diet

As if we needed another diet trend, along came the ketogenic diet, a low-carb, high-fat, and moderate-protein eating plan designed to shift your body's primary energy source from carbohydrates to fats (1). The magic happens when you restrict carbs to about 20-50 grams per day, which somehow convinces your liver to produce ketone bodies. Your body then enters a metabolic state called ketosis, where it burns fat like there's no tomorrow (2).

2. Benefits of the Keto Diet

The keto diet has managed to charm the masses with its potential benefits, including weight loss, increased energy levels, improved mental clarity, and better blood sugar control (3). As if that wasn't enough, research suggests the diet may even help with neurological disorders like epilepsy, Alzheimer's, and Parkinson's (4). Impressive, right?

3. Getting Started with Keto

Before you jump into the keto abyss, it's crucial to educate yourself about the "correct" food choices and macronutrient distribution. Generally, your daily caloric intake should consist of 70-80% fat, 20-25% protein, and 5-10% carbohydrates (5). Piece of cake (or, rather, piece of cheese)!   

If you are ready to get started on your keto journey, click here.

4. Keto-Friendly Foods

To ensure a smooth transition into ketosis, focus on consuming the following types of foods:

• Healthy fats: Avocado, olive oil, coconut oil, butter, and ghee

• Protein: Fatty fish, seafood, poultry, eggs, and meat

• Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and bell peppers

• Dairy: Full-fat cheese, yogurt, and heavy cream

• Nuts and seeds: Almonds, macadamia nuts, pumpkin seeds, and chia seeds

5. Foods to Avoid

Prepare to bid farewell to your favorite high-carb foods, such as:

• Grains: Bread, pasta, rice, and cereals

• Legumes: Lentils, beans, and chickpeas

• High-sugar fruits: Bananas, grapes, and mangoes

• Sugary foods: Candy, baked goods, and soft drinks

6. Monitoring Your Progress

To ensure you're on the right track, monitor your ketone levels using blood, urine, or breath tests (6). This will help you determine if you're in ketosis and make necessary adjustments to your diet, like a true keto scientist.

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7. Potential Side Effects

Some individuals may experience temporary side effects when transitioning to the keto diet, such as the infamous "keto flu," which can cause fatigue, headache, dizziness, and irritability (7). These symptoms typically subside within a week, allowing you to bask in the glory of your newfound low-carb lifestyle.

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References:

(1) Paoli, A. (2014). Ketogenic diet for obesity: friend or foe? International Journal of Environmental Research and Public Health, 11(2), 2092-2107. doi: 10.3390/ijerph110202092

(2) Volek, J. S., & Phinney, S. D. (2012). The art and science of low carbohydrate living: an expert guide to making the life-saving benefits of carbohydrate restriction sustainable and enjoyable. Beyond Obesity LLC.

(3) Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178-1187. doi: 10.1017/S0007114513000548

(4) Gasior, M., Rogawski, M. A., & Hartman, A. L. (2006). Neuroprotective and disease-modifying effects of the ketogenic diet. Behavioural Pharmacology, 17(5-6), 431-439. doi: 10.1097/00008877-200609000-00009

(5) Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789-796. doi: 10.1038/ejcn.2013.116

(6) Musa-Veloso, K., Likhodii, S. S., & Cunnane, S. C. (2002). Breath acetone is a reliable indicator of ketosis in adults consuming ketogenic meals. The American Journal of Clinical Nutrition, 76(1), 65-70. doi: 10.1093/ajcn/76.1.65

(7) Harvey, C. J. D. C., Schofield, G. M., & Williden, M. (2018). The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review. PeerJ, 6, e4488. doi: 10.7717/peerj.4488