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KETO: A BEGINNER'S GUIDE

Going Keto? Don't know how? The Keto Diet experts at National Nutrition tell you how to kick start your Keto journey successfully.

The ketogenic diet has been steadily gaining in popularity in recent years and it isn’t showing any signs of slowing down. The diet was initially developed at Johns Hopkins in the ‘20s, to mimic a fasting metabolism, as a treatment for epilepsy. It was used with exceptional results for years, but later discontinued with the advent of antiepileptic drugs. More recently, keto has proven to be a game changer for those looking to shed a few pounds quickly. Let’s look at the basics.

Keto Is A Unique And Effective Approach To Weight Loss

The keto diet is a low-carb, moderate protein, and higher-fat diet that enables the body to burn fat for energy instead of sugar. The drastic reduction in carb intake puts your body in a metabolic state called ketosis, wherein it starts producing molecules called “ketones” for use as fuel.1 Once your levels of ketones rise to a certain point, you are in ketosis. Why is this important? Well, fat is an alternate fuel source that the body can use whenever blood sugar (glucose) is lacking. When you’re following the keto diet precepts to a T, your body starts to run almost exclusively on fat. And when your insulin levels drop really low, your fat burning increases dramatically, which makes it easy to access and burn those stubborn fat stores.

Challenges Some May Face with Keto Diet

Of course, transitioning to keto can be challenging because it’s such a departure from how we usually eat. The Internet is invaluable here – there are thousands upon thousands of keto recipes online to inspire you, as well as a variety of prepackages keto-friendly meals, bars, and drinks. Another common challenge at the beginning is the “keto flu” – a group of symptoms that can appear: headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation.2 Fortunately, supplements can help relieve these, so you can power through and start dropping the pounds. (Here I would hyperlink to the other article on keto supplements).

Let’s Talk Macros

Let’s get into what you need to be eating. Macros (macronutrients), are the calories your body needs to meet your weight loss goals on keto. They are the basic ratios of fats, proteins, and carbs you must consistently consume.

Fat 75% Of Calories

Fat contains zero net carbs and should be included in every meal. Healthy keto fats include saturated & monounsaturated fats, and certain types of polyunsaturated fats, especially omega-3 fatty acids. Focus on foods like avocados, nuts/seeds and their butters, flax, hemp hearts, and olives. Use olive, coconut, & avocado oils, butter, ghee, cocoa butter and even lard, chicken & duck fat liberally. It can be hard to reach your target fat grams. Supplements can help.

MCT oil (coconut or palm) provides clean, immediate energy for the body. MCTs also have a positive effect on energy expenditure, fat-burning, and weight loss, so pair well with keto. Coconut oil is one of the richest natural sources.

Lipase – A diet high in fat can slow stomach emptying, which can cause heartburn or reflux. A lipase supplement (fat digestive enzyme) helps digest the fats you consume and eases discomfort as you transition into fat-burning mode.

Protein 20% Of Calories

Animal proteins have little, if any, carbs. You can consume them in moderate amounts. You’ll want to choose fattier cuts of meat because they contain more fat, which – on keto – is a good thing!

Protein Powder can help boost your daily protein grams, as well as help you maintain muscle mass as you shed pounds. Whey protein in particular has been shown to increase fat loss and spare lean muscle.3 A keto-friendly protein powder is a super convenient addition to a low carb, high fat shake to help control hunger.

Collagen supplements are a wonderful low-calorie way to up your protein intake while increasing your insulin sensitivity, which will really fuel weight loss.

Bone broth is ideal to help replenish lost electrolytes, and like Collagen, can help you reach your daily protein grams.

Carbs 5% Of Calories

It’s important to point our here that we are talking about net carbs - total carbs minus total fibre.

Because fruits and vegetables contain a considerable amount of carbs - but also a considerable amount of fibre, you’ll want to focus on non-starchy vegetables like leafy greens, cruciferous vegetables, and the like. Most fruit will likely be left out, but you can include a few berries.

Fibre supplements can really help bring down the day’s total carb grams, so it’s usually a great idea to have one on hand. As a bonus, fibre will help you feel nice and full, as well as keep you regular.

Greens supplements should be included to make up for potential nutritional gaps given the many fruits and veggies cut out. Think of this as insurance against micronutrient deficiency. Greens also help naturally boost your mental and physical energy.

Because the keto diet cuts out a number of food options, it may be a good idea to supplement with certain key nutrients. Some things you may want to consider: multivitamin, vitamin D, magnesium, omega-3 fatty acids, probiotics, turmeric, and ashwagandha.

Keto Support Supplements - Quick Facts

MCT

MCTs Are A Fat-Friendly Source Of Energy. MCTs Are An Ultra Clean Energy Source That Do Not Have A Stimulatory Effect On Insulin. MCTs Also Quickly Up Your Fat Intake, Which Increases Ketone Levels And Helps You Stay In Ketosis.

Lipase

Lipase Is A Fat Digestive Enzyme That Breaks Down Fats, Allowing For A Better Digestion And Assimilation Of Nutrients, As Well As Increased Ability To Convert Fats To Energy.

Keto Friendly Protein Powder

A Quality Keto-Friendly Protein Powder (Animal Or Plant-Based), Will Help You Get In Some Protein Throughout The Day, (With Few Calories), Which Will Help Control Hunger And Preserve Lean Muscle Tissue.

Collagen

When On Keto, A Collagen Supplement Can Help Boost Your Protein Intake (With Only A Fraction Of The Calories Of Other Protein Sources), And Help You Preserve Lean Muscle Mass As You Lose Weight.

Bone Broth

Bone Broth Is A Rich Source Of Gelatin, Collagen, And Protein, And Is Ideal For Those On Keto Because It Helps Replenish Electrolytes, As Well As Improves Insulin Sensitivity.

Fibre

Fibre Slows Digestion And Stabilizes Blood Sugar. On Keto, A Fibre Supplement Helps You Lower Your Net Carbs (Total Carbs Minus Fibre), As Well As Promotes Satiety.

Greens

Greens Powders Help Fill In Nutritional Gaps You May Have When Cutting Out Many Fruits And Vegetables. Greens Also Help Boost Energy & Control Blood Sugar And Appetite.