How to start the Keto Diet

Today, we live in a society where weight loss is always the topic of discussion. Whether we are trying to get information on the latest superfood or fitness trend, we are always searching for the most reliable, quick results. As a Registered Dietitian Nutritionist, one of the most common diets that I receive the most questions about is the ketogenic, or keto diet. The keto diet has been getting a lot of attention lately because of its ability to promote quick weight loss.

So, what exactly is the keto diet??

The keto diet is a diet that is high in fat and low in carbohydrates. This causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body. The initial purpose for the ketogenic diet was used to treat some types of epilepsy, but has been used since the 1970s to treat obesity. Very low-carb keto diets became very popular in the 1990s and the popularity continues to grow.

With the proper nutrition information and knowledge, the keto diet can be safely utilized for weight loss. And here’s how!

Let’s Start with the Basics…

The typical keto diet recommends a daily carbohydrate intake of 20g-30g. The number of carbohydrates consumed daily will depend on a variety of factors, such as insulin tolerance, physical activity level, and body composition.

The keto diet plan focuses on a specific ratio of macronutrients, or macros. Macronutrients are fat, protein, and carbohydrates. The keto diet is usually composed of 70% fat, 25% protein and 5% carbohydrates. The goal is to reach a state called, ketosis.

What Is Ketosis?

Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. Signs of ketosis include increased energy and focus, decreased appetite, and changes in smell of breath or urine. You can test yourself for ketosis using ketone test strips or a blood monitor. It usually takes a few days after starting the keto diet to enter ketosis.

A Few Tips on How to Start a Keto Diet…

Decrease carbohydrates: Decrease carbs to less than 20g-30g of net carbs per day. This is the most important step.

Limit protein intake. Keep in mind that a keto diet is not a high protein diet. Although, the keto diet is naturally higher in protein, you do not need to add an excessive amount of protein to your diet. High protein diets can stress the kidneys and should be monitored by a healthcare provider.

Drink plenty of water. This is also a very important step. When the body consumes carbohydrates, your body stores the extra as glycogen in the liver. In the liver, these glycogen stores are bound to water molecules. When you consume a low carb diet, this depletes this glycogen which allows you to burn fat, but it also means you are storing less water. This can easily cause dehydration. Instead of the usual recommendation of 8 cups of water per day, try to aim for 16 cups a day.

Choose healthier food options. A keto diet does not have to mean consuming large amounts of bacon and/or highly processed foods.  You can choose healthier options such avocado oil, seafood, nuts, and leafy greens. 

The Best Foods for a Keto Diet

• Seafood
• Low-Carb Vegetables
• Cheese
• Avocados
• Meat and Poultry
• Eggs
• Coconut Oil
• Plain Greek Yogurt and Cottage Cheese
• Olive Oil
• Nuts and Seeds
• Butter and Cream
• Shirataki Noodles
• Unsweetened Coffee and Tea

 

Here are a few considerations to consider before starting the keto diet.

Before starting the keto diet, it’s normal to experience a few days of the “keto flu.” Some of these symptoms may include lethargy, irritability, headaches, and even muscle cramps. After this phase is over, many people experience an improved mood and increased energy.

Because you’re eating fewer whole grains and fruit, you may be risk for nutrient deficiencies. Supplements may be necessary to help replenish these nutrients.

Higher levels of nitrogen excretion during protein metabolism on a keto diet could cause kidney damage, especially among people with renal conditions or those who have had a kidney transplant. It is very important that you consult with your healthcare provider about these potential issues.

Last but not least, the keto diet requires in-depth meal preparation and planning. Be sure that you have the time and a good support system to help you follow the recommended guidelines for the best results.  Can you drink iced tea on a keto diet?

 

References

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. United States Department of Agriculture website. Published 2005.

NCI Dictionary of Cancer Terms. (n.d.). Retrieved from https://www.cancer.gov/publications/dictionaries/cancer-terms/def/ketogenic-diet

PaoliII A. Ketogenic Diet for Obesity: Friend or Foe? Intl J Environ Res Pub Health. 2014;11(2):2092-2107.

Roehl K, Sewak SL. Practice Paper of the Academy of Nutrition and Dietetics: Classic and Modified Ketogenic Diets for Treatment of Epilepsy. J Acad Nut Diet. 2017;117(8):1279-92.

 

 

Andrea Mathis, MA, RDN, LD is an Alabama-based Registered Dietitian Nutritionist and owner of the healthy food blog, Beautiful Eats & Things. After completing her graduate studies at the University of Alabama, Andrea worked in several different healthcare settings including clinical, public health, and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she’s not running after her two toddlers, she’s going on exciting foodie adventures with her husband!