Keto diet for beginners: Meal ideas & tips
Originally developed to treat drug-resistant epilepsy in children, the ketogenic diet has become popular in recent years as it has been shown to help with weight loss. Whatever the reason you are interested in starting a keto diet for beginners, we strongly encourage you to consult a doctor before embarking on any large-scale diet change.
There are a few things to keep in mind when you workout though keto diet is right for you. You may want to look at specific types of keto as the percentage of carbs you are allowed to consume may differ compared to other macronutrients. It’s also worth considering whether you can sustain a keto diet for several weeks or months. And since the goal of the diet is to induce ketosis, you may need to try different variations and stick with them until your body enters that metabolic state. Therefore, sustainability and motivation are also important factors to think about.
Read on to learn everything you need to know about getting started on the keto diet, including meal ideas and expert advice on how to get started safely.
The basics of the keto diet
The keto diet is very low in carbohydrates and encourages the body to go into an alternative metabolic state known as ketosis. By cutting out most of the body’s preferred energy source (carbohydrates), it is forced to use the body’s fat stores. This creates so-called ketones, which can be used as an alternative source of energy.
As previously mentioned, the keto diet was developed to treat drug-resistant epilepsy in children, but a review in the International Journal of Environmental Research and Public Health (opens in new tab) has shown that it could also be beneficial in the treatment of obesity. However, extreme dietary changes should be made under the supervision of a doctor or nutritionist who can monitor progress and any side effects that may occur.
Laura Clark, a nutritionist and nutritional therapist, also says the keto diet can be used for weight loss, but over 12 months other nutritional approaches can yield similar results. “Keto diets are associated with faster initial weight loss, primarily due to water loss as carbohydrate stores in the body are depleted,” she says. “Some people find the satiety achieved through higher protein and fat intake to be a useful weight management tool. However, 12 months later, weight loss results are similar between low-carb and low-fat approaches.”
Types of Keto Diets
Depending on the proportion of carbohydrates, fats, and proteins you eat, the keto diet can look very different. Clark tells Live Science that a true keto diet falls within very specific parameters. “For a diet to be officially ‘keto,’ only 5-10% of its daily energy should come from carbohydrates,” she explains. “That means less than 50g of carbohydrates per day. This shifts the focus to the other macronutrients in the diet, namely protein and fat.”
Protein intake can range from 10-20% and fat intake is generally 70-80% for a diet to be truly ketogenic Harvard School of Public Health (opens in new tab). This gives you a little leeway to experiment with what works for you. According to a study by the, protein may have been shown to help with feelings of satiety British Journal of Nutrition (opens in new tab)therefore, relying on a slightly higher protein intake to give yourself some variety can help you.
Keto Diet for Beginners: Here’s how to get started
dr Nurisa Kumaran, Medical Director and Founder of Elementary Health Clinic (opens in new tab), recommends starting the keto diet gently. “To start a keto diet, you have to gradually cut back on carbs,” she says. “Start by avoiding sugar and refined carbohydrates to stabilize blood sugar balance, and then gradually eliminate unrefined carbohydrates from the diet.
“Be alert for possible keto flu symptoms, which include symptoms of irritability, fatigue, headaches, brain fog, muscle spasms and dizziness. This is caused by the changes in fluid and salt metabolism. Increasing the water and salt content in the diet can help overcome this. These symptoms are temporary as your body adjusts.”
To make keto easier, Kumaran recommends building your meals around it high protein foods. “Focus your meals on lean meats, oily fish, eggs, and high-protein foods,” she says. “Include lots of vegetables, especially low-carb vegetables and salads. Add healthy fat sources like extra virgin olive oil and nuts.”
Keto Diet for Beginners: Breakfast Ideas
- Keto pancakes
- omelet
- Bacon and Avocado Frittata
Keto Diet for Beginners: Lunch Ideas
- Crustless quiche
- Chili beef in a salad wrap
- Grilled Salmon Salad
- Skirt steak with green salsa
Keto Diet for Beginners: Dinner ideas
- Grilled beef steaks with tomato salad
- Grilled Lemon Chicken with Goat Cheese Salad
- Lamb skewers with tzatziki dip
- Low carb cauliflower steaks
Keto Diet for Beginners: Considerations and Tips
For those thinking of embarking on a ketogenic diet, Kumaran lists some of the key considerations:
- Make sure you’re getting enough protein in your diet
- Make sure you’re getting enough nutrients from plant sources – aim for colorful, low-carb veggies to meet your antioxidant needs
- Avoid eating excessive fats, especially saturated fats found in dairy products and red meat
- Focus on healthy fats, especially extra virgin olive oil, nuts, oily fish and avocado
- Drink plenty of water and add salt if needed
- Consider meal times and combine them with intermittent fasting
- Track your ketosis with a keto monitor
She also advises caution when starting the keto diet. “Although many health benefits have been found for a ketogenic diet, particularly for weight loss, Type 2 diabeteschronic fatigue, brain health and more, it is best to seek advice from a doctor as this can also have negative health consequences, particularly in the development of kidney and gallstones, rising LDL cholesterol levels and malnutrition.”
references
Ketogenic Diet for Obesity: Friend or Foe? (opens in new tab)International Journal of Environmental Research and Public Health (2014)
Diet Review: Ketogenic Diet for Weight Loss (opens in new tab) Harvard School of Public Health.
Dietary protein – its role in satiety, energy, weight loss and health (opens in new tab) British Journal of Nutrition (2012)
https://www.livescience.com/keto-diet-for-beginners Keto diet for beginners: Meal ideas & tips
