The Ketogenic diet revolves around the body entering into a metabolic state known as ketosis. Getting your body into this state requires knowledge of what your body actually needs in terms of calories, carbohydrates, fats and protein. This largely works by drastically reducing carbohydrate intake and moderately limiting protein intake. In this state, your body does a few things differently, mainly utilizing the fat in your body and the fats that you consume as energy. This new source of calories burns cleaner and longer in the body than glucose and helps most individuals to experience more consistent energy levels throughout the day, decreased inflammation in the body, and also helps to shed excess body weight.
The Ketogenic diet is a high-fat diet, but not in the way most people think. It is not an all-you-can-eat fat buffet where you are eating hundreds of grams of fat a day. Instead, a large percentage of your calories are coming from good sources of fat that complement your calories from protein and carbs. The Ketogenic diet, when done properly, is full of fresh vegetables, good fats, dairy and meats. There are many great vegetables that provide vital vitamins, fiber, magnesium, etc. that are low-carb/Keto-friendly. In addition to veggies, you can also have some berries in moderation. Many fruits are just too high in carbs, so they are not good options for those following a Keto lifestyle.
While you do want to be taking in a high percentage of fats on the Ketogenic diet, you do NOT want to be eating too much protein. This is a common misconception with the diet. You cannot have whatever you want when it comes to protein—you need to be eating calorically appropriate to your body’s needs and activity level. Even though meat is generally zero carbs, it has calories and protein. Consuming too much protein will put you at a disadvantage as it can negatively impact your state of ketosis, which can create weight loss stalls.
Tracking your macros—the breakdown of your calories—is important for long-term success. There are a number of macro calculators available online that can help you determine how many calories, fat, carbohydrates and protein are required to fuel your body based on your height, weight, age, gender and activity level and your nutrition goals: weight loss, weight maintenance or bulking. For many people using the Keto diet to aid in weight loss, changing to this way of eating will require a reduction in total calories—the majority of which will come from the elimination of carbohydrates. Some may need to limit their protein intake, but this is different for each person depending on their activity levels.
In addition to your moderately low protein intake, you want to make sure you are getting the most out of your macronutrients and you are consuming a good number of micronutrients. What are micronutrients? Micronutrients are the vitamins and minerals you need to maintain a healthy, balanced diet. This means that bacon and bulletproof coffee alone are not going to cut it. Leafy green vegetables, avocados, broccoli and cauliflower are Ketogenic staples and provide you with essential fiber, vitamins and minerals to help you achieve optimal health. People who do not consume proper micronutrients often complain of constipation, fatigue, muscle cramps, headaches and hair loss, among other issues. These complaints are not only common for those not getting in their micronutrients on the Ketogenic diet, but all diets. Vegetables are a very good source of magnesium, potassium and fiber and cannot and should not be replaced by supplements alone. No supplement can provide you with a better source of vitamins and minerals than just eating a diet full of vegetables.
In conclusion, the Ketogenic diet is a high-fat, moderately low-protein and low-carbohydrate diet. When followed appropriately, it includes healthy sources of fats from avocados, coconut oil, MCT oil and dairy; micronutrients from vegetables such as spinach, cauliflower and broccoli; and protein from meats, fish, eggs and nuts. It is a sustainable lifestyle that, while restrictive in carbohydrates, allows for a great many other options to leave you feeling satisfied and living a healthier life.
You want to get as close to your required fats as you can every day. This is incredibly important. You never want to go over your allotted protein. You can come in under protein by 10 grams, but not over. Carbs are not a goal, but a limit. You can come in under carbs. You need to make sure you do not go over in calories. You want to try to get close to your goal each day—undereating will not do you any favors.
This is probably one of the biggest tips I can give you. It is so difficult to track your food after you eat—especially when you are new to the diet—because you might underestimate calories or other macros and realize you ate a day’s worth of macros just with breakfast. You can’t un-eat something, so tracking what you will eat the night before helps you to adjust your day to meet your needs.
I am someone who has always needed a dessert each day to not feel restricted. So I track my dessert first. Then I add in my dinner and breakfast. Normally I use whatever is remaining to make a cauliflower rice bowl or a spinach salad for lunch, since both start as very low-calorie and are low in macros. I can then add to it to get in the remaining macros I need. If you need more fats, add avocado, cheese, dressing or oil. If you need more protein, add meats, nuts or eggs. As you become more comfortable tracking, you can start branching out to different lunches.
The Ketogenic diet is a natural diuretic. For those unfamiliar with this term, that means that the body naturally wants to rid itself of the excess fluids it is holding on to. For the Keto diet, the most important electrolytes we will focus on are sodium, magnesium and potassium. You will want to make sure you are hydrated and replenishing electrolytes throughout the day. This will change from person to person, so it takes some trial and error to find your sweet spot. While this is not meant to be taken as medical advice, these are commonly recommended amounts of each. You can always discuss your specific needs with your health care provider.
Potassium: You need about 4,000 milligrams a day. If you follow my Meal Plan (included on pages 15 to 21) to a T, you will get a good amount of it, but you may still need a bit more. Start by supplementing with an additional 99 milligrams a day and up it to 300 milligrams a day if needed.
Magnesium: You need about 400 milligrams a day. Just like with potassium, you do get a good amount from my Meal Plan. When supplementing, it’s generally okay to start with 200 to 250 milligrams twice a day.
Sodium: You need about 2,000 milligrams a day. You will consume a good amount of that from the Meal Plan. If you need to increase your sodium intake, try drinking more broth or having a “lick” of pink salt.
The scale is not the only measurement of success. Our bodies are changing in more ways than just the scale, and body measurements are important. I recommend taking a piece of yarn and measuring your waist. Cut the yarn and tape it on a door. Repeat this every week and watch as it gets smaller! You should also focus on other victories—more energy, a clearer complexion, etc.
We know what giving up gets us. Now it’s time to believe in yourself. You DESERVE to give this your all. This isn’t a punishment. Consistently taking care of your body will bring results—don’t cheat yourself by giving up before you have a chance to succeed.