The ketogenic diet is a low-carb, high-fat eating plan that has become popular due to its potential health benefits. In recent years, many people have turned to the ketogenic diet to support weight loss and improve various health conditions.
Since the ketogenic diet restricts many foods, it requires careful meal planning and attention to detail. Achieving the right metabolic state is crucial for turning your body into a fat-burning machine and fully reaping the benefits of ketosis.
How do you get started on a ketogenic diet? Is it a fad or a sustainable long-term eating pattern? Does it really help you lose weight?
Here is the ultimate guide to the ketogenic diet for beginners.
What Is A Ketogenic Diet?
A ketogenic diet is a high-fat, moderate-protein, low-carb diet plan.
The concept of a ketogenic diet first emerged in the early 1920s as a treatment for childhood epilepsy. Researchers found that when children with epilepsy were put on a very high-fat ketogenic diet, their seizures became more manageable or stopped altogether.
The ketogenic diet remained a popular treatment for epilepsy until the 1940s when new anti-seizure medications became available. These medications were easier for children to follow. As a result, the ketogenic diet saw its popularity decline over time.
It remained relatively forgotten until the early 1970s. Then, Dr. Robert Atkins published his first book “Diet Revolution.” This book highlighted the benefits of the Atkins diet, a low-carb, high-fat eating plan. The Atkins diet quickly became a very popular choice for weight loss. This sparked interest in low-carb diets as a treatment for many other health conditions, such as heart disease and diabetes.
Since then, the ketogenic diet, a high-fat, low-carb diet similar to the Atkins diet, has become a popular choice for people trying to lose weight and improve their health.
Following a ketogenic diet isn't just about limiting carbohydrate intake. The goal is to transition our body into a fat-burning mode known as ketosis. To do this, the majority of calories must come from fat.
In ketosis, our body burns fat for energy instead of sugar. Some parts of our body, like our brain, can only use blood sugar as an energy source. On a very low-carb diet, our liver starts creating compounds known as ketone bodies to supply these glucose-dependent cells with the energy they need.
The health benefits of following a ketogenic diet come from both the overall reduction in energy intake and the low-carb state of ketosis.
How Do I Start A Ketogenic Diet?
To start a ketogenic diet and achieve ketosis, most people should limit their total carbohydrate intake to between 20 and 50 grams per day. For most, this means that 5% to 10% of total energy intake can come from carbohydrates.
Start by reading nutrition labels and accurately counting how many carbs you are eating each day. It is best to track your food intake to ensure you are getting the right ratio of macronutrients.
The recommended macronutrient ranges for a ketogenic diet are 10% carbohydrates, 20% protein, and 70% fat. It is important to note that there is no “standard” ketogenic diet. The constant factors are moderate protein and a low enough carbohydrate intake to enter a state of ketosis.
The average American diet is made up of 55% carbs, 15% protein, and 30% fat. Switching to a low-carb ketogenic eating plan requires a significant shift in our food intake because most people don't follow a very high-fat diet.
Daily protein intake should remain moderate at around 20% of total calories. For a 2,000-calorie diet, this translates to about 100 grams of protein per day.
Too much protein can prevent our bodies from entering ketosis and burning fat as a fuel source. Our bodies can create blood sugar from protein components called amino acids.
We need to make sure we provide our body with enough protein to maintain muscle mass, but avoid having too much that ends up turning into blood sugar.
Ketogenic diets are different from other modern low-carb diets like Paleo, which have more balance between carbs, protein, and fat.
When you first start a ketogenic diet, your body has to go through many changes before it can enter a fat-burning mode.
Our body stores a small amount of sugar in cells, mostly in the liver. The body's storage form of blood sugar is called glycogen. After starting a very low-carb diet, it takes one to two days for the body to use up all of the stored glycogen.
Once glycogen stores are depleted, our body starts burning fat for energy. At the same time, our liver starts generating ketones and we find ourselves in a state of ketosis.
We can tell if our body is in a state of ketosis when there are measurable levels of ketones in our blood and urine.
What Foods Contain Carbohydrates?
Here is a list of high-carb foods. Most of these foods should be eliminated on a ketogenic diet.
- Bread and Grains
- Fruits and fruit juices
- Starchy vegetables (potatoes, corn, peas)
- Beans and legumes
- Paste
- Cereal
- Dairy
- Beer
- Salad dressings with added sugar
- Honey, granulated sugar, or other sweeteners that contain calories
- Chips, cookies
- Baked goods
- Frozen
One serving of fruit, equivalent to a tennis ball-sized orange or apple, a cup of berries, or half a banana contains 15 grams of carbs. Remember, aim for 20 to 50 grams of total carbs per day on a ketogenic diet.
A cup of milk, a slice of bread, or 1/3 cup of cooked rice also contains 15 grams of carbohydrates.
When making a keto diet menu, be sure to keep these foods in mind and limit them to no more than one serving per day. Depending on how many carbs you get from other foods, you may not be able to eat any at all in the initial stages.
You may have heard people talk about total carbs and others talk about net carbs when discussing ketogenic diets.
Total carbs refer to the amount of carbohydrates in foods. For example, one avocado has 11.6 grams of total carbs. Here's how to calculate net carbs.
What Are Net Carbs?
Many foods that contain carbohydrates also contain fiber. While fiber intake is incredibly important for gut health, fiber is not digestible by our body, therefore it will not raise blood sugar levels or provide energy to our body.
Some people suggest subtracting the amount of fiber in foods and only counting carbohydrates that are digestible to reach the daily limit of 20 to 50 grams per day.
This number is called net carbs.
For example, a whole avocado has 11.6 grams of total carbs. However, it contains 9.1 grams of fiber. A whole avocado contains only 2.5 grams of net carbs.
What Should You Do?
Most ketogenic diet advocates recommend starting with 20 to 50 grams of total carbohydrates per day.
After a period of time where you are consistently in ketosis, you can begin to increase your carb count and carefully track your ketone levels. Continue to adjust your intake until you find the right total amount of net carbs each day that works for your body. If you fall out of ketosis, you are eating too many carbs.
While there are many high-carb foods that should be avoided, there are a wide variety of foods that are Keto-friendly.
What Are Ketogenic Foods?
- Meats and proteins including beef, chicken, turkey and pork
- Cheese
- Oily fish
- Eggs
- Avocados
- Fungus
- Black chocolate
- Nuts and seeds, including almonds and peanuts
- Oils including coconut oil, olive oil and butter
One ounce of meat and seafood contains 7 grams of protein. One egg contains 6 grams of protein. Nuts and nut butters and cheese are also excellent low-carb sources of protein.
For a 2,000 calorie diet, you need about 100 grams of protein per day. You'll need to monitor your ketone levels once you're in ketosis and adjust your protein intake if necessary.
Avocados are packed with healthy fatty acids. The ketogenic diet also includes liberal use of added fats like butter, coconut oil, and olive oil.
On a ketogenic diet, fat will account for at least 70% of total energy intake. For a 2,000 calorie diet, this is about 155 grams of fat per day.
Ketogenic Vegetables
You may be wondering if vegetables are okay on a keto diet. They are packed with beneficial nutrients that our bodies need, but they also contain a small amount of carbohydrates.
On a ketogenic diet, it is generally recommended to avoid root vegetables, at least at first. These vegetables which include carrots, sweet potatoes, onions, parsnips, and beets tend to be higher in total carbohydrates.
An easy rule to remember is to stick to above-ground vegetables, such as leafy greens, to start with. Avoid anything that grows below ground.
You can still include a small amount of root vegetables in your low-carb meals, for example, you can add chopped carrots to a healthy keto stir-fry . You just want to avoid munching on raw carrots as a snack.
What Are The Benefits Of A Ketogenic Diet?
The ketogenic diet requires you to cut out a lot of foods to be successful. This is also one of the reasons why people are so successful on a ketogenic diet.
Many people have a hard time snacking too much. By following a low-carb ketogenic eating pattern, you eliminate them completely.
Moderation may seem like a good plan, but many people find it easier to follow low-carb diets that require them to completely eliminate problem foods.
Many people start a ketogenic diet to lose weight. A recent analysis found that people who followed a ketogenic diet lost more weight than those who followed a low-fat diet and maintained that weight loss for up to 24 months. People on the keto diet also had improvements in heart disease risk markers, such as lower blood pressure and improved triglyceride levels.
There are many ways that a ketogenic diet can lead to weight loss. One is through a reduction in appetite. High-fat foods tend to be more satiating. A recent analysis showed that people on a ketogenic diet were less hungry and had better appetite control.
This is important because normally when we lose weight we feel hungrier. Being in ketosis and eating more fat seems to help stop this increase in hunger.
In addition to being an effective weight loss option, being in fat-burning mode on the ketogenic diet can also help reduce belly fat.
A recent study assigned 148 people to either of two groups for a 12-month period. The first group followed a low-carb ketogenic diet and the other followed a low-fat diet. At the end of the study, the people who followed a low-carb ketogenic diet lost more belly fat than those who followed a low-fat diet.
There are other studies showing that a ketogenic diet may be beneficial for PCOS, potentially help treat cancer and slow tumor growth, and improve acne.
A recent analysis found that following a low-carb diet reduced many of the risk factors associated with heart disease, including lowering triglyceride levels and increasing HDL cholesterol levels.
A low-carb ketogenic diet may also help people with diabetes control blood glucose levels. A recent analysis published in 2020 found that a ketogenic diet was more effective for blood sugar control and led to a greater amount of weight loss than a low-fat diet.
Learn About Possible Side Effects
While many are quick to praise the ketogenic diet as a miracle, it is important to note that there are potential side effects that ketogenic diet beginners may experience.
The most common side effect is called keto flu. Keto flu happens because of an internal change when your body is adjusting to a new low-carb, high-fat diet. Much like withdrawal when you stop drinking caffeine, a sudden change in carb intake can be a shock to your body.
Symptoms of keto flu may include brain fog, dry mouth, fatigue, low energy levels, constipation, headaches, dizziness, and sugar cravings. Keto flu may last for the first week, but it is usually temporary.
Headaches are another common side effect. They are often due to dehydration.
Glycogen is the body's stored water. When we deplete our glycogen stores in the first few days after starting a ketogenic diet, the excess water is excreted from our body through urination.
This leads to a rapid initial weight loss of water weight, but also increases the risk of dehydration. It is essential to drink enough water during a ketogenic diet, especially in the early stages.
Some studies also see elevated levels of LDL cholesterol in people on a ketogenic diet.
The long-term effects of high LDL cholesterol while on a ketogenic diet and the potential impact on heart disease are unknown. It is best to monitor your cholesterol levels closely and adjust your diet if you notice a significant increase in LDL levels.
One of the potentially serious side effects of starting a ketogenic diet can come from a drop in blood sugar and insulin levels. If you are diabetic, be sure to carefully monitor blood sugar changes and work with a medical professional to adjust your insulin intake.
Fill Your Kitchen With Healthy Keto Foods
To successfully start keto diets, you need to make sure you are stocked up on plenty of staple foods. The full list of keto diet-friendly foods is extensive, but you can start with the essentials first.
Make sure you have plenty of healthy fats on hand, including nuts, seeds, olive oil, ghee, grass-fed butter, and avocado oil. Also stock up on lean proteins including wild fish, eggs, grass-fed beef and cheese, and organic poultry.
For vegetables, you should be selective and avoid root vegetables and starchy vegetables such as corn and peas. Low-calorie and low-sugar vegetables such as kale, broccoli, cauliflower, cucumbers, zucchini, asparagus, cabbage, and leafy greens can be included.
If you want to add fruit, start with a small serving of berries, as they are the highest in fiber.
There are also foods that are prohibited. The list includes all cereal products such as pasta, rice, bread and even tortillas.
Fruits such as bananas, peaches, and oranges should be avoided at first. Also plan for alternative ways to sweeten common foods like coffee because sugar and alternative sweeteners such as maple syrup, honey, and agave are off limits.
A popular keto diet alternative to sweetened coffee is Bulletproof Coffee which contains grass-fed butter and MCT oil.
If you are ready to start a keto journey, this is the perfect four-day keto meal plan with plenty of keto recipes and meal ideas.
4-Day Ketogenic Diet Meal Plan Sample
Day 1:
Breakfast: Cheese Omelet
- 1 tablespoon coconut oil
- 2 whole eggs
- 2 tablespoons grated cheddar cheese
- 1/2 cup spinach
Lunch: Grilled Salmon Salad
- 4 oz salmon
- 2 cups kale, washed and chopped
- 1/2 avocado, diced
- 1/4 cucumber sliced
- Chopped coriander leaves
Bandage
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
Dinner: Chicken with Asparagus
- 3 oz grilled chicken thigh
- 6-8 asparagus
- 1 tablespoon vegetable oils for cooking
- Salad
Day 2:
Breakfast: Greek Yogurt, Whole
- 1 cup Greek yogurt
- 1 teaspoon sunflower seeds to cover
- Monk fruit sweetener (optional)
Lunch: Chili with beef and vegetables
- 1/2 pound ground beef
- 1/2 cup tomato sauce
- 1/2 cup beef bone broth
- 1 bell pepper, chopped
- 1 stalk of celery
- 1/4 chopped onion
- Chili mix
- Hot sauce (optional)
- Sour cream (optional)
Sew the ground beef. Once browned, add the chopped vegetables.
When soft and onions are translucent, add chili mixture and tomato sauce. Top with hot sauce and sour cream as desired.
Dinner: Grilled chicken with peppers
- 3-4 oz chicken
- Lemon seasoning for poultry
- 1 bell pepper, chopped into large pieces
- 1 tablespoon coconut oil
Marinate the chicken in the lemon seasoning with coconut oil. Let it sit for 30 minutes. When the grill is hot and ready, grill until fully cooked. You can grill the bell pepper alongside the chicken.
Day 3:
Breakfast: Baked Egg Muffin
- 3 whole eggs
- A handful of spinach
- 1/4 cup cheese
- 1 red bell pepper, chopped
- Salt and pepper
Mix all ingredients in a bowl and season with salt and pepper. Pour evenly into 6 muffin cups and bake for 20 minutes in the oven.
Lunch: Tuna Caesar Salad
- 1/2 can of tuna
- 1/4 chopped onion
- 1/2 tablespoon mayonnaise
- Salt and pepper
- 2 cups chopped romaine lettuce
- 1 tablespoon of parmesan cheese
- 1/2 tablespoon Caesar dressing
Dinner: Steak with Broccoli
- 4 oz beef steak, any style you like
- 2 cups steamed broccoli with butter
Day 4:
Breakfast: Avocado cup
- 1 avocado
- 2 whole eggs
- Salt and pepper
Cut the avocado in half. If the seed is small, scoop out more avocado to make enough room for an egg. Drop an egg into each avocado half and season with salt and pepper. Bake in the oven for 20 minutes.
Lunch: Sausages with coleslaw
- 1/2 pound sausages, fried or grilled
- 1 cup coleslaw with mayonnaise
Dinner: Green beans and pork chop
- 1/4-1/2 lb pork chop, sliced
- Salt and pepper to taste
- 1/2 pound fresh green beans, steamed
Fry the pork in a pan with 1 tablespoon of coconut oil, then season with salt and pepper. Steam the green beans on a plate with the chop.
Conclusion
Can the ketogenic diet be effective in improving your health problems and helping you lose weight? Sure. Studies show that people lose weight faster on a low-carb ketogenic diet compared to a low-fat diet.
If you are considering a long-term low-carb diet, be careful. The ketogenic diet can be difficult over a long period of time.
That's because 55% of modern diets are based on carbohydrates. Many of those carbs are energy-dense, nutrient-poor foods that lead to unwanted weight gain.
By minimizing your daily carbohydrate intake to 10% of your total energy on a keto diet, your fat and protein intake will naturally increase. Ketogenic diets require at least 70% fat, if not more.
These ratios are necessary to enter a state of ketosis, which can add to the benefits of a high-fat ketogenic diet.
Be careful not to fall into the “lazy keto” trap. If your keto lifestyle is full of high-fat processed red meats, low-quality protein, and salty foods, the diet may be unhealthy. While you may still see weight loss, you aren’t getting the full-body benefits of following a keto diet. You want to make healthy food choices and develop clean eating habits.
There isn't a lot of good long-term data on keto and how to maintain weight loss. There is a small sample of case studies to look at, but the lack of long-term data may be because the diet is difficult to follow.
The ketogenic diet may provide rapid weight loss, improve heart disease risk factors and help control blood sugar levels. But its long-term effects are not fully understood and a high-fat diet can be difficult to follow long-term.