Feeling curious about starting a Keto diet but unsure where to begin? Look no further! My name is Savannah Mack, retired Occupational Health Tech, and I’m going to provide you with an easy explanation of the Keto Diet and offer helpful tips for starting your own journey.

I know there are many reasons to lose weight. I’ve had my reasons, too. Now that I am in retirement, everything is harder to do, and dieting is no exception. I’ve tried losing weight most of my adult life and I had no real success until I discovered Keto.

Keto is short for ketosis, the physiological process the body goes thru when it starts burning FAT for fuel, rather than the usual glucose.

So, let’s get to it, and discover the ins and outs of this fabulous diet (IMO, of course).

What is the Keto Diet?

The ketogenic diet was then developed as an alternative to mimic the metabolic effects of fasting while being more manageable and sustainable over time. Is it any wonder it has become so popular?

The Science Behind Keto

The primary goal of a Keto diet is to switch your body’s primary fuel source from glucose (sugar) to ketones (fat). By severely limiting your carbohydrate intake (50g or less per day) and increasing your fat consumption, you put your body into a metabolic state called ketosis. In this state, your liver needs a new energy source. That new fuel source is the stored fat in your body (that is why the body stored the fat, in the first place, for times when needed). Burning fat produces ketones, and, as it happens, some research suggests that ketones might be a more efficient energy source for the brain than glucose, due to their metabolic pathway.

Getting Started on a Keto Diet

I was pleasantly surprised by how easy it is to make this diet a lifelong eating style (We’ll discuss that in another article).

Skills needed: Nutrition label reading, macronutrient calculation and planning.

Calculate Your Macronutrients

To properly follow a Keto diet, you need to calculate your macronutrient ratios. The typical breakdown for a Keto diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Use an online calculator to determine your ideal daily intake of fats, proteins, and carbohydrates based on your age, weight, height, and activity level.

Our Macro Calc… coming soon. For now, try MyFitnessPal

Clear Out Your Pantry

1. Identify and Remove High-Carb Foods:
   • Sugary Snacks: These include candies, chocolates, sodas, and other sweetened products that are high in sugar and carbs.
   • Bread and Pasta: Common staples like bread, pasta, and other grain products are high in carbohydrates and should be eliminated.
   • Rice and Starchy Vegetables: Items such as white rice, potatoes, corn, and other starchy vegetables should also be avoided due to their high carbohydrate content.
2. Stock Up on Keto-Friendly Foods:
   • Healthy Fats: Include foods rich in healthy fats like avocados, olive oil, coconut oil, and butter. These fats will become a primary energy source on a Keto diet.
   • Protein Sources: Stock up on meats, poultry, fish, and eggs. These are essential for providing the necessary protein intake while keeping carbs low.
   • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great options for snacks and meal additions that are low in carbs and high in healthy fats.
   • Low-Carb Vegetables: Leafy greens like spinach, kale, and other vegetables such as broccoli, cauliflower, and zucchini are perfect for the Keto diet. They provide essential nutrients without the high carb content.
3. Plan and Organize:
   • Meal Planning: Planning your meals in advance can help you stay on track and avoid the temptation of high-carb foods.
   • Read Labels: Be diligent about reading food labels to check for hidden sugars and carbs in packaged foods.

If you’re like me, you might be tempted by the “banned” foods that are still in your house. I know I’m an emotional eater, so, clearing the house of the “bad actors” of food, is absolutely required in my house.

Clearing out your pantry and restocking it with Keto-friendly foods makes for a smooth transition into the Keto diet, helping you stay committed and making healthier food choices easier.

Plan Your Meals

Meal planning is crucial when starting a Keto diet for several reasons:

1. Consistency and Adherence: Planning your meals ensures that you stay consistent with your macronutrient targets, which is essential for maintaining ketosis. By having a clear plan, you can avoid accidental consumption of high-carb foods that could disrupt your progress.
2. Time Management: Preparing meals in advance saves time during busy weekdays, reducing the stress of figuring out what to eat on the spot. This also helps you to avoid the temptation of reaching for quick, unhealthy options that might not fit your dietary goals.
3. Budget-Friendly: Planning your meals allows you to make a comprehensive grocery list, which can help you avoid impulse buys and save money by buying in bulk or when items are on sale.

Steps to Effective Keto Meal Planning

1. Create a Recipe List: Start by compiling a list of Keto-friendly recipes for breakfast, lunch, dinner, and snacks. Look for recipes that are high in healthy fats, moderate in protein, and low in carbohydrates.
2. Weekly Menu: Design a weekly menu that includes a variety of meals to ensure you get a range of nutrients. Consider including simple recipes for busy days and more elaborate ones for when you have more time to cook.
3. Grocery Shopping: Based on your weekly menu, make a detailed grocery list. Stick to your list to avoid purchasing non-Keto items. Focus on whole foods like vegetables, meats, fish, eggs, nuts, and healthy fats like avocados and olive oil.
4. Meal Prep: Dedicate a specific day of the week for meal preparation. Cook large batches of meals and portion them into containers for easy access throughout the week. This can include cooking meats, chopping vegetables, and preparing snacks.
5. Smart Storage: Use airtight containers to store your prepped meals. Label them with the date and meal type to keep track of freshness. Store meals in the fridge or freezer, depending on when you plan to consume them.
6. Stay Flexible: While having a plan is essential, be flexible to make adjustments as needed. If you have leftovers, incorporate them into the next day’s meals to minimize waste.

Benefits of Keto Meal Planning

• Healthier Choices: By planning and preparing meals, you’re more likely to stick to your Keto diet and make healthier food choices.
• Reduced Stress: Knowing what you’ll eat in advance reduces daily decision-making stress.
• Improved Nutrient Intake: A well-thought-out meal plan ensures a balanced intake of nutrients, which can enhance overall health and well-being.

Meal planning strategies like these will help you maintain consistency, manage your time and budget, and stay on track with your Keto diet goals. I found the task actually enjoyable, especially after I started losing weight and inches! Searching for new and interesting and “legal” recipes was—and is—fun to me!

Start Slowly

Stay Hydrated

Drinking plenty of water is essential on a Keto diet, as your body tends to lose more water and electrolytes in the initial stages of ketosis. Aim to drink at least 8-10 glasses of water per day and consider adding electrolyte supplements to prevent dehydration.

What to Expect on a Keto Diet

As you embark on your Keto journey, it’s essential to understand what to expect along the way. Here are some common experiences and tips for overcoming potential challenges.

Weight Loss

Many people turn to a Keto diet for its rapid weight loss results. During the first week, you may experience a significant drop in water weight as your body depletes its glycogen stores. However, sustainable weight loss may take longer and vary depending on your body composition and adherence to the diet.

Increased Energy Levels

Once your body enters ketosis and starts burning fat for fuel, you may notice a boost in energy levels. Without the highs and lows of blood sugar spikes from carb-heavy meals, you’ll experience more stable energy throughout the day.

Mental Clarity

Some Keto dieters report improved mental clarity and focus while on the diet. The steady supply of ketones to the brain can enhance cognitive function and memory, making it easier to concentrate and stay sharp.

Decreased Appetite

Due to the high-fat and protein content of Keto meals, many people experience a decreased appetite and fewer cravings. This can lead to reduced overall calorie intake and more effortless weight loss.

Potential Side Effects

While the benefits of a Keto diet are numerous, some people may experience side effects, particularly in the initial stages of transitioning to ketosis. Common side effects include Keto flu symptoms, constipation, bad breath (known as “Keto breath”), and changes in digestion.

Long-Term Sustainability

One concern with the Keto diet is its long-term sustainability. It can be challenging to maintain such strict macronutrient ratios over an extended period, leading some people to revert to their previous eating habits.

Cheat Meals and Carb Cycling

Some Keto dieters incorporate cheat meals or carb cycling into their routine to prevent burnout and maintain a healthy relationship with food. However, it’s essential to approach these strategies with caution and moderation to avoid derailing your progress.

Tips for Success on a Keto Diet

To maximize your chances of success on a Keto diet, follow these tips and tricks to stay on track and achieve your health and weight loss goals.

Keep It Simple

Don’t over complicate your Keto meals with fancy recipes and hard-to-find ingredients. Stick to the basics of high-fat, moderate-protein, and low-carb foods like avocados, olive oil, eggs, and leafy greens. And yes, bacon, too!

Listen to Your Body

Pay attention to how your body responds to the Keto diet. Adjust your macronutrient ratios, meal timing, and portion sizes based on your hunger levels, energy levels, and weight loss progress.

Exercise Regularly

Incorporate regular physical activity into your routine to enhance the benefits of a Keto diet. Aim for a combination of cardio, strength training, and flexibility exercises to support overall health and well-being.

Seek Support

Join Keto-friendly communities online or in person to connect with like-minded individuals on the same journey. Share your successes, setbacks, and tips for staying motivated and accountable.

Monitor Your Progress

Keep track of your food intake, weight, measurements, and other health markers to assess your progress on the Keto diet. Celebrate small wins and milestones along the way to stay motivated and encouraged.

Final Thoughts

Starting a Keto diet can be a transformative experience for your health, weight, and overall well-being. By understanding the science behind Keto, getting started on the right foot, knowing what to expect, and following tips for success, you can embark on this journey with confidence and enthusiasm. Remember that everyone’s Keto path is unique, so listen to your body, experiment with different approaches, and enjoy the process of discovering a new way of eating that works for you.

You got this!