Step by Step Keto Beginner's Guide
KETO 101
So, you want to give KETO a go, but you’re not sure how to go about it? I get it. It can be a bit confusing, especially since it goes against most of what we’ve been told since the 1970s when the Standard American Diet (SAD) began to evolve and be accepted as the healthy way to eat.
Thanks to the government under the influence of lobbyists from the food industry and big pharma, new dietary guidelines were implemented where most of the daily calories consist of carbohydrates and little fat.
Over the past 40+ years, we’ve increased our calories, replaced healthy saturated fat with dangerous trans fats and oil, and consumed more processed foods, sugar, and refined grains.
How has that worked out for us so far?
The Standard American Diet has led to many issues like obesity (65% over age 20), diabetes (11 million with type 2), cardiovascular disease (over 65 million), high blood pressure (50 million), and premature death.
The food we eat makes all the difference in the world to our health and is directly responsible for regulating our hormones, brain chemistry, immune system, & gut microbiome. Yet the quality of our diet has diminished over the last 30 years while the quantity–along with calories–continues to increase. Want to supersize that meal? Or how about those all-you-can-eats everywhere you turn? And the added calories are mostly made up of grains, sugars, and unhealthy fat. A body can only store so much glucose (carbs) as energy before it is sent to the liver and fat cells to be stored in an unhealthy manner that creates inflammation and contributes to the above mentioned diseases. This is not okay, y’all.
It is indeed SAD (see what I did there?) that our health is up for sale to the highest bidder. Follow the money and you will find who is really behind our sound “diet” advice. For example, did you know that many dieticians are partly educated by the Coca Cola company? Yeah, let that sink in.
Any idea who funds all those so-called studies proving how great the SAD is or how fat is bad compared to sugar or how breakfast is the most important meal of the day or that 6 meals a day is better than 2 or 3? Food companies have a history of funding biased research to support their product–Coca Cola, Pepsi, Monsanto, dairy industry, agriculture industry, National Confectioners Association, Quaker Oats, Welch Foods, & Pom Wonderful to name a few. And surprise surprise, around 90% of over 170 studies were found to favor the interest of the sponsor.
Not to mention those in government are happy to benefit from their alliances with those that can help line their pockets. And why in the world would big pharma want to help illuminate just how much a healthy diet could cure or at least help with most issues/diseases? They profit from you being sick and diseased. It’s all a big money machine.
Anyhooooo, I digress. The point is that we have been implementing the advice of our doctors, food industry, health community, and government, yet we are becoming more unhealthy. The SAD diet isn’t reaping the rewards it has claimed. Obviously, it’s not the answer. Why continue to do the same thing over and over and expect different results? Isn’t that the definition of cray cray? Well, that’s what I’ve been doing for over 40 years. I bought into the whole “eat-less-move-more-low-calorie-low-fat” nonsense. I’ve been on so many “diets” that I’ve lost count.
Until I discovered KETO.
So what’s the difference between Keto and all the “fad diets” out there? First off, regardless of what you’ve read or heard, Keto is not a fad diet. It’s been around for 150 years. It became famous in the 1860s when William Banting from London lost 50 lbs and wrote a book in 1864 called “Letters on Corpulence.” In the 1920s it was used as a treatment for epilepsy. In the 1950s, it was the standard care for treating diabetes, but then faded away thanks to drugs that made it “easier” to deal with the surface issue. Dr. Atkins brought it back into the mainstream in 1972 when he wrote “Diet Revolution.” So, in some variation or another, all these had a root in the ketogenic diet that many are implementing in increasing numbers today.
The ketogenic diet consists of high fat, moderate protein, and very limited carbohydrates. The goal of this particular diet is to reach a state of ketosis which makes it different from any other diet out there.
Nutritional ketosis is the metabolic state of having ketones in the blood (generally above 0.5mmol/L) which means your body is directly breaking down its FAT stores (adipose tissue) to use as energy. Basically you’re running on fat instead of glucose.
When you drastically reduce carbs, you’re unable to keep glycogen stores filled, so your body has to find an alternative fuel source. Fat is broken down into ketones which becomes the new fuel source. Due to the fact that the SAD diet still reigns and refined carbohydrates and sugar are all but forced on us, most of us run primarily on glucose (carbs) and only reach ketosis when we sleep for an extended time.
Running mostly on glucose is NOT how our ancestors lived or how our bodies were intended to work.
Our ancestors didn’t have access to food 24/7 and especially not carbohydrates like we have now.
Their bodies used ketones during times of limited food. When food was abundant, they would eat until they couldn’t eat any more. All the excess food would get stored as fat to use when food became scarce again. Then when food ran out, the fat stores would be liberated and turned into ketones in order to fuel the body. Makes total sense from an evolutionary standpoint.
So what exactly are ketones?
Ketones are byproducts of the breakdown of fat for energy that happens in the liver. Ketones are the reason why the body can survive weeks without food. When glycogen stores are depleted after a few days without food, the body transitions to using ketones for energy.
So now we know on a very basic level what ketosis and ketones are, but what are the benefits of ketosis? In other words, why is it so great? Here are a some of the benefits:
Increased mental clarity
Fat loss
Increased energy
Improved physical performance
Improved insulin resistance
Hormone regulation
Appetite suppression
Reduced cravings
Blood sugar regulation
Decreased inflammation
Improved sleep
Improved body composition
Increased HDL levels
Decreased triglycerides
Higher belly fat loss
Increased muscle mass
Lowered blood pressure
Healthier liver
Slows down aging
Reduces dependence on medications
FREEDOM FROM FOOD ADDICTION
Decreased joint pain
Disease prevention/Condition Improvement
Diabetes
High blood pressure
Alzheimer’s
Epilepsy
ALS
MS
Anxiety
Cancer
Arthritis
Acid reflux
Depression
Parkinson’s
Autism
Brain injuries
PCOS
Obesity
Heart disease
IBS
Pretty awesome, right? How many other “diets” can claim these benefits?
Here is some other interesting information on the ketogenic diet:
Restricting carbs can initiate autophagy & anti-inflammatory processes.
Ketones burn more efficiently than glucose.
Insulin levels decrease with carb restriction since blood glucose levels are low.
Fat burning increases due to the need for an alternative fuel source.
Due to reduced inflammatory fat, inflammation is decreased. HUGE benefit!
Ketones help to increase mitochondrial function and production.
Burning ketones for fuel creates less reactive oxygen species. In other words, it acts like an antioxidant.
Ketosis helps to protect and regenerate the nervous system.
Putting aside the added benefit of fat loss, why wouldn’t you want to try this way of eating due to its health benefits alone?? Okay okay, I know. Most are after the fat loss. I get it. I was one of them. Just keep in mind that there are WAY more benefits that mean so much more to quality of life and longevity than how you look on the outside.
Now it’s time to get down to the nitty gritty!!
STEP 1: GET RIGHT IN YOUR HEAD
Are you really ready to make an amazing change? Are you willing to stick it out for the long haul? Remember, the ketogenic way of eating is a lifestyle change, not a temporary “diet.” Besides, “diets” don’t work. I know this from 40+ years of experience.
Are you in a good place? Any change of eating puts stress on the body. If you are going through a stressful period, currently ill, getting little to no sleep, or anything else that would add yet more stress to your body, you may want to wait until things settle down a bit. But, don’t use it as an excuse to continually postpone starting. 😛
One last thing. Get real with yourself and dig deep to figure out why you want to make this change. Health reasons? Fat loss? More energy? What is your real goal? Be sure whatever goal it is that you are doing it for YOU! This will help keep you centered during the tougher times.
STEP 2: EDUCATE YOURSELF
Don’t rely on others to hand you information. Get out there and do some research. Make sure you understand the ketogenic diet, so you will know when you come across information that is not correct. Keto is super hot right now and there are many (Yeah, including me, but I have been researching well over a year now, and my goal is to help, not make a quick buck.) jumping on the bandwagon and putting out bad information.
Suggested reading:
Ketogenic Bible: The Authoritative Guide to Ketosis
Why We Get Fat: And What to Do About It
Cholesterol Clarity: What the HDL Is Wrong With My Numbers
Lies My Doctor Told Me: Medical Myths That Can Harm Your Health
Arm yourself with knowledge!!!
STEP 3: FIGURE OUT YOUR MACROS
Macro is short for macronutrients which consist of protein, fat, and carbohydrates. On the ketogenic diet, macros have an approximate percentage of calories associated with each one. 70% of calories come from fat, 25% come from protein, and 5% from carbs.
I know it sucks tracking macros and/or calories, but it’s very important to do it for at least the first few months until you get a good understanding of what your body needs and what it looks like. Once you get the hang of it, you won’t have to do it all the time unless you stall or start gaining.
First, you’ll need to get an estimate of your body fat %. This calculator seems to be most accurate without getting a Dexa scan.
Now that you know your approximate body fat %, you can figure out your macros.
NOTE: If you can only invest in one kitchen gadget, I highly suggest a food scale. It will help take the guess out of meal macro/calorie calculations. Plus, it comes in handy with recipe measurements.
STEP 4: PURGE YOUR KITCHEN
Yeah, I know. This is painful but oh so necessary. Trust me. It’s a must.
The most important things to throw out (or give away) at this point are the big ones like pasta, bread, chips, cookies, cakes, candy, rice, potatoes (yes, even sweet potatoes), etc. Basically, processed foods, most fruits, all forms of sugar, starchy vegetables, and grains.
Here’s a list of foods to avoid.
You can do it!
It actually feels liberating to get rid of all the inflammatory crap that you know is not good for you.
STEP 5: RESTOCK YOUR KITCHEN
Since you followed step 2 to a T *wink*, you should be familiar with what is considered keto friendly foods/items.
If not, you can find a simplified keto shopping list here. 🙂
NOTE: When you first start, I highly suggest you keep it simple. It can be overwhelming, frustrating, and expensive. You don’t need to get “keto” ingredients/products to reproduce everything you’re used to eating like bread and desserts. Matter of fact, it’s better to forgo desserts and bread type foods for the first month or two until the sugar/carb addiction is broken. And trust me, the addiction is real. Get the basic foods/ingredients and go from there.
STEP 6: MEAL PLAN AND PREP FOR THE WEEK
You’ve heard the saying “if you fail to plan, you plan to fail.” When it come to starting keto, it’s a very true statement. It’s very difficult to stick to any diet without planning, much less keto that requires a little more work to begin with. Motivation will only get you so far.
I know. I know. Who has time for that? But it will actually save you a ton of time during the weekdays when you’re too tired to deal with figuring out what to have AND cook it. Decision fatigue is real and will drain your willpower. And I’m no exception. Been there, done that.
If you spend just a little time figuring out what you will be making during the week, it will make grocery shopping so much easier, plus you will save money when you go to the grocery store by not buying extra food/ingredients you don’t need.
Spend a little time online on sites like Pinterest to find simple meals and meal plans to inspire you. Or get one of these cookbooks to get you started.
Journey to Health: A Journey Worth Taking: Cooking Keto with Kristie
The Everyday Ketogenic Kitchen
Simply Keto: A Practical Approach to Health & Weight Loss
The Keto Diet: The Complete Guide to a High-Fat Diet
By knowing what you are having during the week, you can prep specifically for those meals like chopping onions, grating cheese, cooking bacon, cooking ground beef, etc. If you can, make a few meals ahead of time that will keep nicely in the fridge or freezer.
Consider crockpot meals where you prep everything ahead of time and all you will have to do is dump them in the crockpot in the morning before you leave for work. It will be done when you get home.
Planning takes a little bit of getting used to, but you will soon come to appreciate it.
So, let’s recap:
Find recipes and meal plans that appeal to you. Keep it simple and easy.
Make a list of what you need, then go shopping.
Prep ingredients/foods that you can.
Now, all you have left is to put it all together and cook.
STEP 7: TAKE BODY MEASUREMENTS, PHOTOS, AND WEIGH
This part is pretty icky for most of us, but you will be happy you did once you start making progress. I could really kick myself for not measuring on day 1 or taking photos. Please don’t skip this step. No one needs to see any of this. It’s just for you, and to be used as a comparison.
With keto, you will have periods where the scale does not move and it can get very frustrating. But if you have measurements and photos to use as comparisons, it can make a huge difference.
Again, please don’t skip this step! You WILL kick yourself in the butt later, I promise.
STEP 7: READY…SET…GO! TIME TO LIMIT THOSE PESKY INSULIN SPIKING CARBS!
Now that you’ve taken the preliminary steps, it’s time to get with it. For the first week or two, I’d suggest focusing on limiting your carbs to around the 20 net grams a day or lower.
Net Carbs: Total carbs – fiber – sugar alcohols (erythritol)
Don’t worry about limiting HEALTHY fats or protein in the beginning. Go ahead and eat what you feel you need. They will help keep you satiated, especially while you’re transitioning from a sugar burner to a fat burner.
If you end up gaining a little in the beginning, try not to freak out. It’s just a small investment for a lifetime of benefits of switching to an amazing new lifestyle. Those that are more carb addicted and are more insulin resistant and used to eating all day long will be more prone to this issue. As you cut back on carbs more and more, you will notice a drop in cravings and hunger and your body will naturally balance out.
STEP 8: TAKE PREVENTATIVE STEPS TO AVOID NEGATIVE KETO SIDE EFFECTS
Yes, there are some negative side effects associated with keto, but most can be avoided with a little bit of preventative care. I never had any issues transitioning. Not a single problem except, well, what is affectionately referred to as “dragon breath.” 😛
Some common side effects are headache, fatigue, brain fog, increased hunger, nausea, poor sleep, and decreased physical performance. This group of symptoms is usually called the keto or carb flu.
Other side effects include muscle cramps, breath, urine, and body odor, constipation, diarrhea, and heart palpitations or racing heart.
Here are some ways to lesson or even prevent most of these.
Ease into keto. Gradually reduce carbs over a few weeks.
Drink plenty of water. Dehydration plays a big part in many of these symptoms due to the diuretic effect that restricting carbs have on the body.
Get enough sodium. Along with the water, electrolytes get flushed too. Sodium is especially affected. Don’t be afraid to add more salt to water or food.
Eat foods high in magnesium and potassium. This can help relieve leg cramps. You may even want to consider taking a magnesium supplement. Many people are deficient regardless of the diet they follow.
Increase fat intake. Helps with energy levels and helps with hunger and sugar cravings.
Consider exogenous ketones for a few weeks while transitioning. They mimic the benefits of producing ketones like reduced hunger, more energy, reduced cravings, better sleep, and increased mental focus. Also, they contain electrolytes to help balance the loss due to the diuretic nature of carb restriction. No, they are not necessary, but they sure make the transition tons easier. I had ZERO issues transitioning.
Avoid intense exercise during the first few weeks. Any change in diet will cause enough stress on the body. It’s best to not overdo it with strenuous workouts unless you are already used to it. Even then, I’d suggest toning it down a bit.
Even if you do happen to suffer from some of these side effects, it should be only temporary until you are free from carb addiction and transition from a sugar burner to a fat burner.
Hang in there! It’s 100% worth it!
STEP 9: TWEAK OTHER TWO MACROS: PROTEIN AND FAT
Now that you’ve had a chance to ease into keto and work on limiting carbs first, it’s time to start adjusting protein and fat to meet your calculated macros.
This will require a little more work than just keeping track of carbs. You will need to measure and weigh food for a while until you get an idea of what proportions of each macro you need.
Again, I can’t stress enough how valuable a food scale is for keeping track of food and measuring ingredients for recipes.
STEP 10: ADJUST MACROS AS NEEDED
Every person is different with his/her own set of needs, lifestyle, and health issues.
You will have to find what works best for your own body. Keto isn’t a one-fits-all kind of plan. Don’t be afraid to make little changes and adjust your macros. It’s not set in stone. A macro calculator can’t adjust for hormones and health issues. Just be sure to give your body a chance to adapt to each change before switching it up or adding in something new. 3 weeks is a good time frame to see if something is working or not.
Here are a few pages you might find helpful:
Tips and Tricks to help you as you start your keto journey.
Keto Friendly Foods/Ingredients
Foods/Ingredients to Avoid
Keto Friendly Printable Shopping List
Keto Resources
CONGRATULATIONS! You’re well on your way to a healthier and happier life free of food addiction!
Food will finally be able to take its rightful place in your life! It should be enjoyed, absolutely (and believe me, I’m enjoying the heck out of mine), but food should also nurture and heal you.
Food should NEVER be something that CONTROLS you.
GOOD LUCK AND KETO ON!
