What You Need to Know Before You Start A Standard KETO Diet

Updated: Aug 2, 2021

Over the past few years, the keto or ketogenic diet has become a popular way to attempt weight loss. So, let us find out what is it, how to prepare for it, and which foods to eat when on a keto diet?


What Is the Ketogenic Diet?

The ketogenic diet also referred to as the keto diet, is a low carb, high-fat diet. It essentially consists of eating 5% carbohydrates, 25% proteins, and 70% fat.

Keto diet triggers your body to get into a metabolic state called ketosis. During ketosis, your body uses fats (instead of carbohydrates) as its primary energy source. When your body cannot get energy from carbohydrates, it converts fatty acids into ketones, which become an alternative fuel source. Consequently, ketones may spur weight loss and reduce weight loss.

There are different types of ketogenic diets that you can choose from. For instance, there is:

· Standard ketogenic diet. In this diet, you should follow the general rule that 5% of your calories come from carbohydrates, 20% from proteins, and 75% from fats. You are recommended to eat less than 50 grams of net carbs in a day. This option is ideal for those who want to accelerate their weight loss and tap into the keto diet's purported health benefits.

· Cyclic keto diet. Those with sleeping or thyroid issues mostly follow this diet. During the cyclic ketogenic diet, you need to follow the standard ketogenic diet for 6 days a week; then, on day 7, you can eat 150g of net carbs. The diet is best for those who find it challenging to stick to keto or those saving up carb intake for special occasions such as birthdays or anniversaries.

· Moderate ketogenic diet. In this diet, you are required to eat a high-fat diet and stick to 100g-150g of net carbohydrate in a day.

· Targeted keto diet. You are required to follow the standard keto diet for this diet, but eat an extra 30 grams of net carbs before an intense workout to boost your energy. This diet is recommended for those in ketosis but wants to take their training to the next level. How to Prepare to Prepare to Do A Keto Diet 1. Do Your Research The ketogenic diet is different from other diets. Having a basic understanding of what happens during ketosis will undoubtedly affect your success. Find informative and motivating information that will help you understand the keto diet better. 2. Clear Out Your Refrigerator and Pantry to Avoid the Temptation It is common to crave carbohydrates at the beginning of your ketogenic diet. Therefore, get rid of all high carb products in your kitchen that you are likely to consume during a moment of weakness. 3. Be Prepared for Keto Flu The first few days after cutting off your carb intake will not be all that pleasant. People usually get mild or severe keto flu depending on their inherent metabolic flexibility, their standard consumption of carbs, and their efforts to mitigate the symptoms. Some side effects of the keto diet you are likely to experience are:


· Fatigue

· Muscle cramps

· Sugar cravings

· Irritability

· Lightheadedness

· Headache

· Weakness


To minimize keto flu symptoms, you should stay hydrated, drink electrolytes, get enough sleep, use supplements, and do some light exercise.

1. Practice How to Read Nutrition Labels

Whether you are clearing your pantry or going grocery shopping, you need to know how to read the nutritional information. If you want to stay in ketosis consistently, then guessing how many macros are in each food will not help. Knowing the number of proteins and fats in packaged foods is straight forward. However, tracking carbohydrates is not that straight-forward. This is because you are not tracking the total carbohydrates, but instead, you are calculating the net carbs. Net carbs are the essential carbohydrates left after subtracting sugar alcohols and fiber. Here is how you can calculate net carbs: Net Carbs= total carbohydrates- (fibers+ sugar alcohols) 1. Calculate Your Macros The only way to get into ketosis is by sticking to a proper keto diet. There are a lot of macro calculators that you can find online. The macronutrients you need will depend on your physical level, age, bodyweight goals, and physical characteristics. What Types of Foods Can You Eat on Keto Diet? Carbohydrates do not come from only sugar, bread, and processed foods. Most plant-based diets such as nuts, leafy greens, and seeds contain some carbohydrates, that is why net carbs are used when calculating the number of carbohydrates you should take. Below are some of the best foods to eat on a keto diet: Keto-Friendly carbs


· Cabbage · Cucumber · Spinach · Kale · Spinach · Celery · Asparagus · Broccoli · Lettuce


Keto-Friendly Protein Your keto diet should comprise 20%-25% of protein. Proteins are essential for protecting your muscle mass and supplying your liver with enough amino acids. Below are some foods you can get protein when you are on a keto diet Fish and shellfish such as:


· Lobster · Flounder · Crabmeat · Herring · Oyster · Shrimp · Wild salmon · Tuna · Trout · Sardines


You can also eat cheese and dairy products such as:


· Ghee/butter · Cream · Feta · Mozzarella · Parmesan · Goat cheese


Keto-friendly poultry and meat products include · Lamb · Ham · Beef · Bacon · Veal · Eggs · Poultry

· Veal Keto-friendly fats When on a ketogenic diet, fats make most of your daily calorie intake, therefore you should choose your favorite fats. You can either select animal-based or plant-based sources of fats. You can also combine them to add to your sauces, meals, and dressing. Some options you can choose from are: Nuts and seeds


· Flaxseeds · Brazil nuts · Macadamia nuts · Hemp seeds · Chia seeds · Sesame seeds · Sunflower and pumpkin seeds · Pecans · Hazelnuts


When cooking, you can use:


· Coconut oil · Avocado oil · Coconut butter · Sesame oil · Walnut oil · Olive oil · MCT oil



Beverages Keto diet is a natural diuretic, so you need to replenish the electrolytes and water you lose. Additionally, staying hydrated can help combat the keto flu. During the initial stages, you are recommended to take at least eight glasses of water daily to support your regular body functions. Some of the beverages you can take are:


· Coffee · Tea · Unsweetened almond milk · Bone broth · water · Sparkling water



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