Keto Diet 101 : Start Your Keto Journey Here

 

In this article, I will tell you everything I’ve learned from being on and off of the Keto diet for 3 years.

I’ve done extensive research on Keto, and I’ve helped friends and family achieve their fitness goals with the help of the Keto Diet.

This will be a long article, and it is less likely that you’d be able to read it in one go. I’d recommend you to bookmark this page or download the pdf version for re-reading the material.

Keto 101 

Ketogenic or Keto diet is a diet pattern that consists of eliminating carbs from your diet and, at the same time, increase fat intake in your diet. Doing so will transition your metabolism in a state called ketosis.

Ketosis is a state of the body in which excess body fat becomes the primary fuel of your body, and as a result, you lose weight.

Your metabolism will only transition to ketosis when there is a shortage of glucose in your bloodstream.

There are two paths that you can choose to achieve ketosis.

1. Abstaining from eating anything at all, otherwise known as fasting. In fasting, your body will turn on the survival mode and will start using fat to serve as a fuel. Your body does so by converting fat into ketone. (More on this later)
2. Adapting to the Ketogenic diet and only eat foods that contain fat and abstain from any food that can transform as sugar when entered into your system. These are mainly High-carb foods that get converted into glucose/sugar.

So… No matter what path you chose, when in ketosis, you will burn fat.

In the US, the average person’s diet has up to 60% carbohydrates.

You can say that this could be the reason behind the obesity epidemic that this country is facing.

On top of that, a sedentary lifestyle adds insult to the injury.

As your body is already bombarded with carbs, and you minimize your calorie expenditure to the critical level when you don’t move.

What are your options to start with?

You can start with any of the following strategies. You can choose eating patterns that resonate with your eating habits and goals.

– Less than 50% of carbs
– Less than 20 gms of carbs
– 5% of your Toal caloric intake

Not two different metabolisms will transition to ketosis the same way. Few people can enter ketosis on the second day, and few may take up to 4 days before their body would start using fat as a fuel.

My advice would be to start with what is easy for you.

As soon as you enter the ketosis, you will notice so many changes in your body. Both subtle and overt, such as:

– Increased mental clarity
– Visible weight loss
– More energy at work
– And a few more.

But before you even think of entering into something called ketosis, it would be wiser to know what ketones are in the first place.

Ketones: What are they, and why should I care?

When you eat more than what your body needs, the surplus energy gets stored in your fat cells for later use.

As soon as you prevent carbs from entering your body, your liver starts converting fat into ketones to serve as a fuel.

If you want to Geek out, these ketones can be classified as three types.

1. Acetoacetate
2. Beta-Hydroxybutyrate
3. Acetone

Ketones may serve both your body and brain as prominent fuel.

Does keto Diet work for everyone, and what else should I know?

While there are countless studies with evidence and living examples that are more than enough to convince us that you can lose weight on the Keto Diet.

But you still can’t deny the basic rule.

“No exercise or diet style can outrun the bad diet.

No matter what diet you are on and how hard you work at the gym.

That rule of eating less than your maintenance calories still applies.

I’ve seen so many people that did Keto but ended up gaining weight.

But being on Keto will expedite the fat loss process, and you will have fewer hunger cravings because of the presence of ketones in your bloodstream.

That’s great, How do I start with Keto?

Option 1: Seek the help of a Medically trained nutritionist in your area.

Just use mighty Google to find a professional if you want to be done for your diet plan that is 100% optimized to fit your needs and goals.

This can be expensive, but the comes with peace of mind as everything is done for you.

You just have to follow the tasks for the day, which you will receive as an email or some sort of application that most nutritionists use these days.

Option 2: Do it yourself.

Inexpensive, but you will get to learn a lot about the keto diet and your body in general. It can be time consuming and challenging as you definitely have so many other responsibilities in life.

But still, Here is the step by step process on how to get started on Keto as a beginner.

Step 1: Know your metrics.

Use a keto calculator to find out about your daily caloric needs and macro break down that resonates with your goal:

Here is a calculator that I found to be most useful and simple 

Calculo keto calculator

This will give you a descriptive break down of how much calories you should eat and what these calories should consist of.

Step 2: Know about Keto Friendly Foods

Now you know your macros, next step is to familiarize yourself with foods that you are allowed to eat in the keto diet.

Vegetables and Fruits

When choosing vegetables, you want to consume those with low carb content and high nutritional values.

Don’t make the mistake of going low or dropping them off altogether from your diet.

These vegetables contain vital nutrients such as vitamins and minerals, that your body needs to function correctly.

Just stick to the rule of low carb, and you will be okay.

I am sharing a table that shows a few vegetables and fruits you can eat.

Of course, these are not all but help you get the idea of what other vegetables you can add to your diet.

Vegetable/FruitCarbohydrates (Grams)
Spinach1g
Baby Bella Mushrooms2g
Bell Peppers (Green)2g
Green Beans2g
Romaine Lettuce2g
Cabbage3g
Cauliflower4g
Broccoli4g
Raspberries5g
Blackberries5g
Yellow Onion7g
Meats/Protein

Chose meat that has low protein content as you want to be careful with your caloric intake.

Of course, there are exceptions if you work out on the athletic level.

To make this easier, stick to darker meats. If possible, get organic grass-fed meats.

The darker the meat, that fattier it is, the better when on the keto diet.

Here is a table that should help you make a choice.

Meat/ProteinProtein (Grams)
Egg6g
Bacon13g
Chicken Thigh17g
Liver19g
Ground Lamb19g
Ground Beef20g
Shellfish25g
Fatty Fish23g
Chicken Breast26g
Ribeye Steak27g
Pork Chop30g

Step 3: Meal Prep

Before getting started with meal prep, use apps like myfitnesspal, nutritionvalue.org, or any other application for that matter.

Enter every food that you eat in these apps, and it will return every critical metric that you need to know, These tools should return data that looks as follows:

Nutritional Value of food when searched in myfitnesspal

The key metric that you need to be extra careful about is carbs out of all this data.

You need to calculate the net carb of every food that you plan to eat.

Healthline has a great article that teaches all you need to know about net carbs.

To be cont.. very soon. 

 

  • 17
  • 652
  •  
  •  
  •  
  •  
  •  
  •  
    669
    Shares

Leave a Comment

Your email address will not be published. Required fields are marked *