How To Start A Keto Diet (to give you the best chance of success)

Starting a keto diet can be life changing, but to maximise your success, you need the right approach. The ketogenic diet is more than just a trend; it is a scientifically backed way of eating that shifts your body’s fuel source from carbohydrates to fats. 

By following this method, many people experience significant weight loss, improved energy levels, mental clarity, and even better overall health.

The key to a successful keto journey is understanding how your metabolism works. Normally, your body relies on carbohydrates for energy, breaking them down into glucose. However, when you significantly reduce your carbohydrate intake, your body is forced to find an alternative fuel source. 

This is where ketosis comes in, a metabolic state where fat, rather than sugar, becomes the primary source of energy. This metabolic switch requires keeping insulin levels low and being mindful of what and when you eat.

Achieving ketosis isn’t just about cutting carbs; it involves a strategic balance of macronutrients, fasting periods, and hydration to optimise your body’s ability to burn fat efficiently. With the right knowledge and a structured approach, you can transition smoothly into ketosis and reap the benefits of sustained energy, reduced cravings, and a healthier lifestyle. Follow this guide to get started on the right foot.

Understanding How Keto Works

Your body typically burns carbohydrates for energy, but when you reduce your carb intake significantly, it begins to burn fat instead. This process, known as ketosis, helps you lose weight, stabilise energy levels, and improve overall health. 

However, ketosis can only occur when insulin levels remain low. The more often you eat, especially high carb foods, the more insulin your body produces, making fat burning difficult.

Key Principles Of The Keto Diet

Low Carbohydrate Intake

• Avoid sugar, grains (e.g., wheat, flour, rice), starchy foods (e.g., potatoes, corn), and most fruits (except berries in moderation).
• Prioritise low carb vegetables such as cabbage, cauliflower, broccoli, peppers, aubergines, Brussels sprouts, tomatoes, and leafy greens (aim for 7 cups per day). Always eat vegetables first to ensure you get essential nutrients and fibre.

Moderate Protein Consumption

• Stick to around 8 oz (about the size of your palm) per meal.
• Include quality protein sources like meat, fish, chicken, seafood, eggs, cheese, and nuts (ensure they contain no added sugar).
• Eating protein after your vegetables can help stabilise insulin levels.

Healthy Fats Are Essential

• Embrace fatty meats and natural fats such as avocado, olives, olive oil, butter, and coconut oil.
• Avoid processed vegetable oils (e.g., sunflower, soybean, and corn oil) as they can be inflammatory.
• Adding extra fat helps control hunger and sustain energy levels.

Intermittent Fasting For Enhanced Results

• Try to eat within a 6-hour window (e.g., between 12:00 pm and 6:00 pm) and fast for the remaining 18 hours if you want to speed up the results.
  • With that being said, this might be too much for someone new to Keto. If that’s the case for you, don’t push it yet! You can always try this a few months later once your body has adapted to the new diet.
• Skipping breakfast is an effective way to extend your fasting period.
• Avoid snacking between meals to keep insulin levels low and encourage fat burning.

Hydration And Supplements

• Drink plenty of water throughout the day.
• Black coffee and black tea are allowed and can help with fasting.
• Consider supplementing with electrolytes, magnesium, and vitamins to avoid deficiencies.

Tips For A Smooth Transition Into Keto

• Expect the Keto Flu
  In the first few days, you might feel sluggish, experience headaches, or have cravings as your body adapts. This is temporary and can be minimised by drinking more water and increasing your salt intake.
• Don’t Worry About Calories Initially
  Focus on eating within your time window and choosing the right foods rather than counting calories. Your appetite will naturally adjust over time.
• Meal Prep For Success
  Having keto meals ready will help you avoid temptations and stick to your plan.
• Be Patient & Consistent
  It may take a few weeks for your body to fully adjust to burning fat as its primary fuel source, but once it does, you’ll experience steady energy levels, reduced hunger, and improved mental clarity.

Example Of Your First Week Of Keto Meals

Now that you understand what Keto is and what it does for you, let’s take a look at what sort of meals you could have throughout your first week.

Day 1

Breakfast: Mushroom Omelette

Lunch: Tuna salad with 5 cherry tomatoes, lettuce and celery. Plus a light olive oil dressing.

Dinner: Pork chops with green beans fried in olive oil

Day 2

Breakfast: 2 fried eggs (fried in butter or beef tallow), with some sauteed spinach and kale

Lunch: 2 home-made, high fat (15-20% fat) beef patties, a few mushrooms and peppers, topped with some cheese and avocado.

Dinner: 3 pork loin steaks with some sauteed cabbage 

Day 3

Breakfast: Stuffed bell pepper (stuffed with eggs and cheese)

Lunch: hard boiled eggs served on lettuce with turkey, avocado and blue cheese

Dinner: Rib eye steak served with cheesy broccoli

Day 4

Breakfast: Greek yogurt served with 30-40g fresh berries

Lunch: Caesar salad with chicken

Dinner: Meatballs served with courgette noodles and parmesan cheese

Day 5

Breakfast: Baked avocado/egg boats

Lunch: Bunless cheeseburger served with mushrooms and avocado on a bed of spinach 

Dinner: Coconut chicken curry

Day 6

Breakfast: Coconut milk chia pudding with coconut and walnuts

Lunch: Hard boiled eggs, turkey, avocado and cheese served on a bed of lettuce

Dinner: Grilled salmon with spinach sauteed in olive oil

Day 7

Breakfast: Cheese omelette

Lunch: Chicken stir fry with broccoli

Dinner: Steak with pepper sauce and cauliflower and broccoli gratin

Make sure to also lightly season some of your meals with a high quality salt such as Redmond real salt, pink Himalayan or celtic sea salt to avoid electrolyte imbalances.

Final Thoughts

The keto diet is not just about what you eat, it’s about when and how you eat. By keeping your carbohydrate intake low, eating moderate protein, incorporating healthy fats, and practising intermittent fasting, you can successfully transition into ketosis and unlock the many benefits of a fat fuelled metabolism. Stick with it, trust the process, and enjoy the journey to better health!

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