Feel Great and Healthy With The Keto Diet To Look Your Best

A low-carbohydrate diet, the ketogenic diet has become increasingly popular over the last few years. Although the concept is nothing new - from the paleo diet to the Atkins diet, there are tons of diets out there that are based around the principle of limiting carbohydrate intake - the keto diet, in particular, has been shown to be helpful for people looking to lose weight. With this diet, dieters cut back the most on carbohydrates that digest quickly, such as pastries, sugar, white bread, and soda. Instead, you get more of your calories from protein and fat.

The theory behind the keto diet is simple. When you eat fewer than 50 grams of carbohydrates each day, your body runs out of fuel that it can use quickly. After three or four days, your body starts to break down fat and protein for energy, which can help you lose weight. Unlike some diets, like the Mediterranean diet, that are designed for dieters in pursuit of other health benefits as well as weight loss, the keto diet is strictly for those seeking weight loss. This diet is not meant to be pursued on a long-term basis, and it’s important that you consult with a medical practitioner before beginning. However, if you’re thinking about getting started with the ketogenic diet, here’s everything you need to know.

Learn The Keto Diet Ratios

If you’re starting the ketogenic diet, you need to get good at math - but luckily, there are no complicated equations you need to memorize. Instead, you just need to familiarize yourself with the ratios necessary for success in the ketogenic diet. The term “macros” gets thrown around a lot - this simply means the ratios of fat, protein, and carbohydrates you eat each day.

The most important thing you need to know is that you should keep your carbohydrate intake under 30- 50 grams total each day. This will force your body into ketosis, the key metabolic state for the ketogenic diet. When your body is in this state, it will start using fat as its energy source to give you more energy, better mood, and burn off body fat. You should also eat about 0.8 times your lean mass in protein each day. For example, if you weigh 150 pounds and have 30 percent body fat, you will have 105 pounds of lean mass and will, therefore, need to eat 84 grams of protein each day. In general, you will want to eat between 90 and 100 grams of fat every day.

There are several different versions of the ketogenic diet, but all follow the same basic principles. In the standard ketogenic diet, you will generally consume a diet that is about 75% fat, 20% protein, and 5% carbohydrates. In the cyclical ketogenic diet, you will include periods of high-carb refeeds - for example, five ketogenic days with two high-carbohydrate days. The targeted ketogenic diet is similar to that, except you will add carbohydrates only around workout days to refill your glycogen stores. In the high-protein ketogenic diet, you will add more protein and reduce some of the fat in your diet - generally adhering to ratios of 60% fat, 35% protein, and 5% carbohydrates.

Side Effects

Most often, people use the ketogenic diet to lose weight. However, it can also be used to treat medical conditions like epilepsy, acne, heart disease, or even certain brain diseases. Make sure you consult with your doctor before beginning the ketogenic diet to ensure you aren’t at any kind of risk. That being said, most people will suffer from a few mild side effects upon beginning the ketogenic diet. Luckily, these are rarely serious. For most people, they will be limited to low blood sugar, indigestion, or constipation. Less often, people might suffer from kidney stones or high levels of acid in your body, a condition known as acidosis.

When you first begin the ketogenic diet, you may suffer from something called the “keto flu.” This can include weakness, irritability, fatigue, bad breath, and mild headaches. Luckily, it's typically short-lived, only lasting for one to two weeks. You may have a bit of trouble sleeping, some brain fog, and low motivation, too. If you experience side effects, you can prevent and address them by drinking more water. Adding electrolytes into your diet can help, too. Headaches are typically caused by dehydration shortly after beginning the ketogenic diet, a side effect that’s made worse because your body will retain water when you’re on a high-carb diet.

Another way to reduce side effects is to add mineral supplements. You may want to supplement with sodium, potassium, and magnesium, at least in the beginning of the diet while you become acclimated to the changes. When you’re first starting out, eat until you are full and try to avoid restricting calories too much.

What’s Keto Friendly In Your Refrigerator

One of the most difficult aspects of beginning the ketogenic diet is understanding what is okay to eat - and what is not. When you are on the ketogenic diet, you will need to limit your carbohydrates to no more than 50 grams per day (often even less, depending on your weight, gender, and activity level). This seems challenging at first, but having the right healthy foods in your refrigerator can help. Here’s what to keep stocked up.

Keto Low-Carb Vegetables

First on the menu should be low-carbohydrate vegetables. Vegetables contain a ton of fiber, which your body absorbs differently from other types of carbs. Most vegetables contain few net carbs, but certain starchy vegetables, like potatoes or beets, can easily cause your carbohydrate intake to skyrocket. Instead, try to eat as many non-starchy, fibrous vegetables as possible. Good options include kale, spinach, broccoli, Brussels sprouts, and zucchini. Don’t forget that you can use many of these vegetables to make “pasta” substitutes, too  - zoodles taste great as an alternative to spaghetti!

Cheese

Cheese is not only packed full of nutrients, but it’s also tasty. There are hundreds of varieties of cheese, too, meaning you aren’t likely to get bored any time soon. Plus, cheese is low in carbohydrates but high in protein and fat. It contains a ton of calcium and beneficial fatty acids while adding minimal carbs to your diet.

Seafood, Meat, & Poultry

Most seafood, including both fish and shellfish, is a good option when you are on the ketogenic diet. Fish are rich in potassium, selenium, and B vitamins - yet have next to no carbohydrates. The carbohydrates in shellfish vary - the quantity is usually quite low, but some shellfish, like mussels, have up to 7 grams per serving.  

You might want to also consider meat and poultry staples. Fresh meat and poultry contain no carbs yet are rich in B vitamins along with various minerals like zinc, selenium, and potassium. They also have high-quality protein, which can help preserve your muscle mass. Whenever possible, choose grass-fed meat, as it has more antioxidants and healthy omega-3 fats than meat from animals raised in other ways.

Eggs

The egg is one of the healthiest foods on the planet. It can trigger hormones that indicate feelings of satiety and also contains a ton of nutrients. Most of these are found in the yolk, which contains lutein and zeaxanthin to preserve eye health.

Cream & Butter

You don’t have to steer clear from butter and cream. They can easily be staples in your ketogenic diet. In fact, butter and cream contain minimal amounts of carbohydrates and are high in the fatty acid linoleic acid that can help promote fat loss.

Avocadoes

The humble avocado is worthy of a separate category all on its own. A healthy food, it contains 9 grams of carbohydrates - but 7 of these consist of fibers. Avocados are also high in vitamins and minerals such as potassium,w high is a mineral in which many people are deficient.

Coconut Oil & Olive Oil

Even oil isn’t off-limits when you're on the ketogenic diet! Olive oil, for instance, has unique properties that make it quite suitable for the ketogenic diet. For instance, it contains medium-chain triglycerides which can be used as a quick source of energy. It also contains lauric acid, which can help promote a sustained level of ketosis. Olive oil is another good option, as it offers exceptional heart health benefits. High in oleic acid, olive oil can reduce the risk of heart disease. Plus, it contains no carbohydrates.

Plain Greek Yogurt

Greek yogurt is another smart ketogenic friendly food. Just five ounces of plain Greek yogurt has five grams of carbohydrates and eleven grams of protein. Make sure you go for the plain, unsweetened kind to avoid too many carbohydrates - you can always add toppings like chopped nuts or cinnamon!

Nuts & Seeds

Both nuts and seeds are great options for people on the ketogenic diet. Some of the most low-carbohydrate options include flax seeds, chia seeds, pecans, brazil nuts, and macadamia nuts.

Berries

Many fruits are super high in carbohydrates, making it difficult to include them if you are on the ketogenic diet. However, the berries are the exception. Low in carbohydrates and high in fiber, these fruits contain just as much fiber as they do digestible carbohydrates. Consider adding raspberries, strawberries, blueberries, or blackberries to your daily diet.

Olives

Olives provide all the health benefits of olive oil but in solid form. Oleuropein, the main antioxidant found in olives, has powerful anti-inflammatory properties and can help to protect your cells from damage. Furthermore, there are multiple studies that suggest that olives can help prevent bone loss and decrease blood pressure. They usually contain very few carbohydrates, too.

Unsweetened Beverages

If you’re looking for the perfect sippable beverage, go to unsweetened coffee and tea. Caffeine is an important ingredient if you’re on the ketogenic diet - not only can it increase your metabolism and improve your physical performance, but coffee and tea drinkers also have a lower risk of diabetes.

Almond Flour

Baking can still be a pastime if you are on the ketogenic diet - just steer clear of the white stuff. Instead, use almond flour, which has more protein and fewer carbohydrates than flour you normally use in your favorite desserts.

Smarter Sweeteners

If you use any kind of natural sweeteners, try to use those such as xylitol, monk fruit, and stevia. However, you should try to avoid sweeteners entirely for the first month or two of the ketogenic diet. This will help reduce the sweet tastes that your body craves.

Dark Chocolate

You read that right  - chocolate doesn’t have to be off-limits if you’re on the ketogenic diet. On the contrary, dark chocolate is a fantastic source of antioxidants that’s perfect if you’re looking for a sweet treat. Plus, it’s low in carbohydrates - just make sure you only select dark chocolate for the best results.

Common Keto Mistakes

Don’t make these common mistakes when you’re embarking on the keto diet. They’re easy to avoid - as long as you are aware of them ahead of time.

Not Eating Enough Vegetables

You need to get very, very cozy with vegetables if you are starting the keto diet. Vegetables and vitamins, fiber, and electrolytes to your diet, helping to prevent the most unpleasant side effects of the keto diet. Non-starchy vegetables should be consumed throughout the day.

Not Drinking Enough Water

Staying hydrated is important, too. When you’re on the ketogenic diet, you’re going to need to urinate more often. Plus, you’ll lose electrolytes at a faster rate. Drink lots of water and make sure you are consuming plenty of salt (an important electrolyte) throughout the day. Consuming lots of bone broth can combat dehydration, add healthy protein and fats to your diet, and supplement some of those electrolytes, too.

Going Hog Wild

Let’s be clear here - pork is not off-limits. But you don’t need to go hog wild when it comes to the ketogenic diet! Just because you are on a diet that is technically high-fat, that doesn’t mean you need to eat everything in sight. You also don’t need to eat all the processed food in sight.

It’s better to focus on clean eating while you are on this diet. Like other low-carb diets, such as the Mediterranean diet and the paleo diet, the ketogenic diet can only be successful if you are eating real, unprocessed foods. Try to limit processed meats and refined veg oils. Instead, eat grass-fed butter, cage-free eggs, fish, avocado, olive oil, and other natural foods. This way, you can reap all the benefits of the ketogenic diet without losing the nutritional benefits your body needs.

Not Planning for Eating Out

Your social life doesn’t have to suffer because you're on the ketogenic diet. Most restaurants offer meat or fish-based meals, which you can then supplement by replacing high-carbohydrate sides with extra vegetables. You can choose egg-based meals and ask for cheese with berries or whipped cream for dessert.

Eating Off-Limits Foods

Any food that is high in carbohydrates should be reduced, limited, or totally eliminated when following the ketogenic diet. These include menu items such as sugary foods, grains, wheat-based products, fruit (except for small amounts of berries), beans, root vegetables, low-fat or diet products, condiments, unhealthy fats, alcohol, and sugar-free diet foods.

Long Term Keto Changes

The ketogenic diet, as mentioned, is not for those who are seeking long term health improvement. Instead, it’s designed exclusively for weight loss. However, it’s highly effective - the ketogenic diet can help you lose more weight in the first three to six months than other diets. This is probably because it takes quite a few more calories to convert fat into energy than it does to convert carbohydrates into energy. Although research into this is limited, there are some studies to suggest that ketogenic diets can help guard your body against certain cancers. Ketogenic diets reduce the amount of insulin that your body produces and stores, so cancer cells theoretically grow more slowly. Ironically, even though you’re eating more fat while on the ketogenic diet, there is evidence to suggest that the risk of high blood pressure, heart failure, hardened arteries, and other health problems is reduced, too.

Many endurance athletes utilize the ketogenic diet for their training plan. It can help improve the ratio of muscle-to-fat and also improve the amount of oxygen your body is able to use when it’s hard at work. The final long term change that the ketogenic diet can inspire is that of controlling seizures. People have used ketogenic diets to prevent seizures caused by epilepsy since the 1920s - this time period is when most of the research into the ketogenic diet was originally carried out. While you will want to work closely with your doctor to make sure this diet is right for you, it can be helpful if you are suffering from one of these conditions.

A lifetime of ketogenic eating is not ideal (or even recommended) for everyone. Therefore, you will want to listen closely to your body and talk to your doctor. Don’t plan on following the keto diet for more than two to six months. Rarely, the ketogenic diet can be effective for up to a year if someone has a lot of weight to lose and is doing well. Other people with health conditions like epilepsy may need to follow either for a bit longer. However, in most cases, you will get all the benefits you need and want in just a few weeks. You may notice improved mood, more mental clarity, and weight loss in six months or less. Later, you can even experiment with carb-cycling moving forward - which means increasing your carb intake just a couple of days each week to restore stores of glycogen.

Know The In’s and Out’s Of Ketogenic Diet or Keto Diet

Starting a new diet - but especially the ketogenic diet or Keto Diet - is not something that should be undertaken lightly. Making abrupt shifts in the way you eat has a way of shocking your body that you need to be prepared to deal with. Starting a ketogenic diet is particularly risky because it can be hard on your kidneys. When your body starts burning its fat stores, you may shock your organs to a dangerous extent. This is especially true if you are already obese and have other health issues, like diabetes or high blood pressure. Therefore, you should start the ketogenic diet slowly, monitoring changes in your body if and when they occur. Only begin the diet under the guidance of your doctor. Otherwise, know that the ketogenic diet is a healthy way to make some changes in your mood, waistline, and energy levels - all by just cutting a few carbs.

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

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