Basic Keto: Where to Start
Welcome to the Keto Diet. Once you've familiarized yourself with the benefits and risks, it is important to figure out where to start.
Welcome to the Keto Diet. If you are seeking an alternative and integrative way to lose weight, build muscle, or improve your overall health, you have come to the right place. In our article “What is Ketosis and the Ketogenic (Keto) Diet”, we discussed what keto is, the science behind it, as well as some of the benefits and downsides of being on a ketogenic diet. Once you’ve familiarized yourself with the benefits and risks, it is important to figure out where to start.
Many people have heard of keto, however there’s an overwhelming abundance of information and resources out there. Some of it good, and some of it not so good. Let’s discuss the basics of how to get started. We will cover what you can eat and drink, and what to avoid, if you want the best chances of reaching a state of ketosis and staying there, to redeem all the benefits.
First Steps:
A good formula to get started is 75% good fats, 20% proteins, and 5% carbohydrates.
To reap the benefits of the keto diet, you need to start by getting your body into a state of ketosis. This can be done by modifying what you eat and measuring the different types of caloric intake you are getting.
What to Eat?
When eating to reach ketosis, keep it simple. It really is not that complicated to eat foods from the following food groups, and make sure we are consuming as much natural, low carb, food as possible.
Food Groups:
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Natural fats (butter, olive oil)
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Meats
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Seafood
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Cheese
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Eggs
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Vegetables (Avoid night shades or veggies that grow in the earth (i.e. potatoes).)
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Good Dairy (sour cream, heavy cream, mayonnaise)
Pretty simple stuff when it comes to what to eat. Now comes the hard part: foods you need to avoid. Ironically, most of us in the United States grew up eating a ton of the following foods. Unfortunately, these foods will prevent you from reaching Ketosis, and be a sure bet for bouncing you out of Ketosis, once in.
Seriously, water is the easiest and best liquid to consume.
What to Avoid Eating:
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Fruit (Remember, high sugars and glucose are bad for ketosis.)
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Potatoes and starches
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Pasta
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Bread
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Rice and most grains
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Candy
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Any packaged cookies, crackers, chips, etc. (With the exception of new cheese-based snacks.)
It is not important enough to only consider what to eat. You must also consider what, or what not, to drink. This takes discipline and can be difficult for many because of the conveniences of vending machines at work, or the 7-Eleven on the corner. Diet and Zero brand soft drinks can be misleading. While they show zero carbohydrates on their labels, they contain artificial sweatners (aspartame) that can raise your blood glucose levels and kick you out of ketosis.
What to Drink:
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Water (Seriously, water is the easiest and best liquid to consume.)
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Coffee (Black is best. No sugar or half&half/milk, but using heavy cream or almond milk can be a good substitute.)
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Most Liquors** (Vodka, Whiskey, Tequila, Gin, Rum - but choose your mixer carefully if needed.)
What NOT to Drink:
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Soft Drinks (Although you may be tempted by Diet or Zero brands, AVOID THEM!)
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Juices
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Energy drinks
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Beer (With the exception of a few low-carb option like Michelob Ultra.)
**A note on alcohol consumption. Remember, Keto does not work if you do not remain in a state of ketosis. Even if you only consume alcohol in moderation, it can lead to poor decision making. One drink leads to 3-5 drinks, and then a stop off at a fast food restaurant on the way home. It can only take a few hours on a Saturday night to ruin the keto fortress you worked so hard to build.
As mentioned above, keep it simple. When it comes to eating, only consume foods and beverages from the approved list of food groups and avoid the foods and beverages on the “No-No” list. If you are struggling with the disciplinary eating for keto, here are some great resources on keto-approved recipes!
Recipes:
