A Beginners Guide to Starting a Keto Diet In 2021Written by: dc admin on 14 Jan 21 | Post last edited: 31 Jan 21
What is the Keto Diet?
Do you keep hearing about the ‘Keto’ diet? Well, there are some basics to understand first. Starting a Keto diet aims to force the body into using fuel in a different way – instead of relying on the sugar (in the form of glucose) that the body generates from all the carbohydrates you consume (like grains, legumes, fruits and vegetables), the Keto diet relies on what are known as ketone bodies which is another type of fuel the liver produces from fats that are stored in the body.
“burning” fat sounds the ideal way to lose those pounds, however it can be tricky in getting your liver to create ketone bodies.
Some of the initial steps you can take:
- Try to reduce the consumption of carbohydrates (we’d recommend less than 40 grams per day max) – As a rule-of-thumb: one medium banana contains around 30grams of carbs.
- Be aware of hidden carb sources.
- Increase your intake of high-quality fats
- Stop (or limit) eating out - whilst some restaurants may be Keto friendly, you can easily lose track of carbs vs fats vs proteins.
- Be patient as tricking the body into a state of “Ketosis” can typically take a 2-4 days
- If you eat too much proteins, this can also interfere with the attempt of body change state
What exactly can you eat?
When on a Keto diet, you need to consume more fats. To increase the chances of getting the body into Ketosis you should eat fats on each meal you have. Ideally in a typical daily calorie consumption of 2000, you might add around 160 grams of fat, 70-80 grams of protein and only 30-40 grams of carbs. Do bear in mind though that the exact ration you consume all depends on your particular needs. Healthy unsaturated fats are in fact allowed when you are on the keto diet – these are typically foods like nuts, avocados, seeds, nuts (like almonds) and olive oils. Some oils (palm and coconut), butter, lard are encourages in larger quantities.
Plenty of fruits and vegetables are highly recommended but be careful as most are rich in carbohydrates. For best results you, the vegetables you should be eating are leafy greens (such as spinach and kale). Others including asparagus, mushrooms, cucumber, celery, sprouts and broccoli, and all squashes. Just keep in mind that a cup of chopped up broccoli has around six grams of carbs. But proteins such as beef, port and bacon can be consumed but are recommended at smaller than usual amounts.
As with any new diet there are always going to be risks involved. Due to the nature of starting a Keto diet you will be consuming much more saturated fat vs other nutrition types. The global recommendation is that you keep saturatd fats to no more than 7% of your daily calorie intake. This is due to a link to heart disease.
Other risks can include:
Constipation - Due to the keto diet being low in food with fiber you might occasionally experience minor symptoms of constipation.
Kidney problems - As the kidneys metabolize and breakdown of proteins in the body when on the keto diet the risk is that the kidneys could get overloaded during this breakdown. A recommendation is no more than 55grams per day for women 45grams per day for consumption in men.
Liver problems - There could be increased risk of worsening any pre-existing liver conditions due to the increased amount of fat which needs to be metabolized.
Frequent mood swings - At first being on this low-carb diet you will reduce the amount of sugar from carbohydrates that the brain needs to function efficiently which may cause irritability.
Make sure you are comfortable with these risks – we would always recommend consulting with your doctor prior to starting any new diet.
How can I get started?
Thankfully, there is a great Keto diet programme you can follow which will help you reach your goals (we would highly recommend this programme).
Here’s what you will get in this programme:
- An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
- Meals that have calorie and macronutrient content tailored to your specific situation and goals.
- A nutrition plan with food variety to ensure you will get a wide range of nutrients and boost the likelihood of sticking to the diet.
- Meals that are based on personal food preferences to make your diet enjoyable and help you stay on track with your plan.
- Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
- A downloadable shopping list each week that details every needed ingredient you'll will need in the upcoming seven days.
- Options on how you can customize every meal even more to suit your taste buds.
- This programme will shod you what to eat every day to reach your goals in the fastest and most enjoyable way.
You really can get some good results if you strictly follow the Keto Diet. We found its just having the inner strength and will power along with a suitable plan in place so you don't easily fall off the wagon!