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The Ultimate Guide to the Keto Diet 2023

What Is Ketosis?

It's the state in which your body burns fat for fuel. When in ketosis, your body will use your fat stores for energy instead of the traditional carbohydrates. Your liver will turn fat into ketones, which your brain and other organs can use for energy. On the keto diet, your insulin levels will be lower, which helps you access your body fat stores for energy. There have been many studies that show significant weight loss while on keto without counting calories.

How To Get Into Ketosis

  • Eat less than 30 to 50 grams of net carbs per

  • Use a macro calculator to determine your exact macros

  • Don't overeat; if you aren't hungry, don't eat

  • Intermittent fasting can help you get into ketosis

  • Measure ketones in blood, breath, or urine to confirm

It varies depending on the person, including body fat mass and resting metabolic rate. Most commonly, you can enter into ketosis in a few days to a few weeks when you start with the keto diet.

Signs You Are In Ketosis

  • Foul breath

  • Rapid weight loss

  • Improved sleep and energy

  • Reduced hunger pangs

  • Improved mood

  • You can also check using a urine test kit for ketone molecules (dark urine colour)

  • Or a blood test reading between 1.5 to 3.0 mmol/L of ketones

Getting Kicked Out Of Ketosis

  • Any grains

  • Sugar/sugar-sweetened beverages

  • Excess fruit intake

  • Processed meats (usually have hidden sugars)

  • Fat-free and low-fat dairy (too much lactose, a dairy sugar)

  • Starchy vegetables like any potatoes, yams, and specific types of winter squash such as butternut squash

  • Alcohol overload

  • Excess non-caloric sweeteners

Signs You Are Not In Ketosis

  • High level of sugar cravings

  • Weight loss plateau

  • Energy crashes (sugar crash, dizziness, fatigue, brain fog, or irritability)

  • Bloating

  • Your keto flu symptoms may come back

  • High blood sugar levels

Is The Keto Diet Safe?

There are many myths and controversies about the safety of the ketogenic diet. For most people, it is safe. But some people will require medical supervision:

  • On medication for high blood pressure

  • On medication for diabetes

  • Chronic kidney disease

  • Chronic liver disease

Some people should avoid keto altogether:

  • Currently breastfeeding or pregnant

  • Disordered eating habits or eating disorder

Regarding cholesterol, a low-carb diet will improve cholesterol by increasing HDL (the "good" kind) cholesterol and decreasing levels of harmful triglycerides. In most people, it will not change LDL (the "bad" kind) cholesterol, but you can adapt the diet to lower LDL if this happens.

While the keto diet is very effective for treating obesity, epilepsy, diabetes, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances, always seek the support of a qualified medical professional when making any significant diet or lifestyle changes.

Is The Keto Diet Right For You?

Do you even need a low carbohydrate or keto diet? You should always check with your doctor before starting a new diet. However, some people might not have a reason to limit carbohydrates.

You might not need a keto diet if:

  • You are at a healthy weight, have no metabolic issues, and tolerate carbohydrates easily

  • Reducing carbohydrates would negatively impact your quality of life

  • You are recovering from an eating disorder or disordered eating habits

  • You don't like keto-friendly foods (however, vegans and vegetarians can still do a keto diet successfully)

What Is The Keto Flu?

Keto flu is common when you first start the keto diet. They are flu-like symptoms that occur due to an imbalance of electrolytes. This is because your body is just getting used to eating high-fat foods and significantly lower carb intake to make your body burn ketones instead of glucose.

The kidneys excrete excess electrolytes when your body gets into ketosis, which must be replenished daily to prevent symptoms during the first few months.

Keto Flu Symptoms

  • Diarrhea

  • Constipation

  • Headache

  • Trouble sleeping

  • Feeling irritable

  • Sugar cravings

  • Focus is decreased

  • Brain fog

  • Sore muscles

  • Feeling nauseous and vomiting

Essential Tips Before Starting

  • Understand what keto is. It's about keeping carb intake very low.

  • Intermittent fasting will help you get into ketosis faster, plus it's cheaper!

  • Manage your expectations. Keto is fantastic, but it's not magic or an overnight success.

  • Women will lose fat slower than men. Be patient, and don't compare yourself to others.

  • Be prepared for keto flu. Be generous with salt in your foods. Add electrolyte drops or natural salt to your water.

  • Get professional guidance to help adjust your medication if needed.

  • Get baseline blood tests to help you get valuable data on your progress.

  • Know how to order at restaurants. Bunless burgers, swap out starchy sides, bring your salad dressing and sweetener, and watch for glazes and sugary sauces.

  • Plan your meals. Everyone says this, but this is a must. My shortcut? Freezer meal prep. Keep your food simple. It's okay to eat the same thing every day. You may be overwhelmed if you try to make it super enjoyable with all kinds of recipes.

  • Watch out for hidden carbs. Read the nutrition label. Look for hidden sugars that often hide in salad dressings and nut butters, even your vitamins. Low fat = more sugar. Sugar­ free does not always mean it's free of sugar or consequences. Protein bars are candy. Cashews are the worst!

  • Stay hydrated. Take your body weight and divide it in half to get the ounces of water you should consume daily. This is a must, not a suggestion.

  • Go easy on yourself. Don't go hardcore or try to imitate others. Your journey is unique from everyone else. If you make a mistake, keep going. Keeping stress levels low is a must.

  • Give yourself non-weight milestones and look for non-scale victories like better overall health.

  • Don't sneak carbs into your macros if you aren't hungry. It's tempting, but don't do it!

  • Keto does not allow for cheat days. It's a lifestyle that requires consistency.

  • Limit alcohol, fruit, and any sweeteners (even keto-approved ones). Everyone is different, so it is possible that consuming these items will lead to a slippery slope back into old non-keto habits. Fat bombs and diet soda will be your demise!

  • Look at food as nourishment rather than a fun activity to look forward to. It's a fun brain hack that works!

What Are Macros?

Macros, short for macronutrients, are the nutrients your body needs in large amounts to keep it going. The three macros are carbohydrates, protein, and fat. Here are the three main things to remember when it comes to macros on the keto diet:

  • Carbs are a limit. This is the only macro that will impact ketosis. Keep it as low as possible, approaching zero.

  • Protein is a goal. Prioritise hitting this macro since your body can't store it. This prevents muscle loss.

  • Fat is to satiate. Eat enough to feel full. It is used for energy on the keto diet, but it is not necessary if trying to burn body fat.

Troubleshooting A Weight Loss Plateau On Keto

Be patient. Many people don't realise that weight loss plateaus don't mean failure; they're a normal part of the weight loss process. It's common for people on keto to hold a steady weight, drop several pounds, and then hold steady and drop again.

Be consistent:

  • Weigh yourself at least once a week

  • Use the same scale with every weigh-in

  • Wear the same thing ( or nothing) at every weigh-in

  • Weigh yourself at the same time of day every time, ideally right when you wake up

  • Keep a journal to track your weight over time

Take measurements. Muscle is denser than fat, so it weighs more. Therefore, a pound of muscle takes up less space than a pound of fat, so you might lose inches even if your weight stays the same. Consider measuring every week or so when you do your weigh-in and keeping track of that and weight as a marker of progress. Track progress for at least four weeks.

  • Arms: Midpoint between shoulder bone and elbow

  • Chest: Widest part around the bust

  • Waist: Narrowest part of torso

  • Hips: The widest part of the glutes

  • Thighs: The widest part of the thigh

  • Calves: Halfway between knee and ankle

Don't Forget Your Veggies

While eating keto, it's easy to fill up on meats and dairy products, but remember that for any diet to promote optimal health, it must include lots of fresh vegetables.

TIP: The food list shows which veggies are keto-friendly.

Try Intermittent Fasting

Intermittent fasting is a time-restricted eating style that cycles between fasting and eating. The most common form of intermittent fasting is 16:8. This means you'll be fasting for 16 hours and have an eating window of 8 hours.

Your body starts to switch into fat-burning mode after 10-15 hours of fasting, even during sleep. After 15-24 hours, your body will actively burn through its fat stores, increase the production of ketone bodies in your system, decrease inflammation, and start to rejuvenate your body. It's essential to hydrate with water infused with electrolytes, keep your body cells functioning, stave off hunger, and boost intermittent fasting benefits.

Avoid Guilty Pleasures

Avoiding processed "healthy cheat foods" on any diet is a good idea since they often contain hidden calories or sugars. Examples are "healthy" chips, artificial sweeteners like Maltodextrin, and low-carb pastries.

Look for the total carbs on the nutrition label to get an idea.

Keto Food And Drinks List