New to Keto? 10 Tips to Kick Start Your Keto Journey!
Are you or is someone around you ready to start with a keto lifestyle? Great news! Yet, then the search for information starts and the frustration kicks in… ‘What, there is so much out there and not all information is equal?!’ We know, starting keto can be quite overwhelming and daunting and unfortunately not all information that you find on the internet is reliable or supported by evidence.
Luckily we can help you! With these valuable 10 tips from Dietitian Lotte you know you start your keto adventure with enough knowledge, confidence, and motivation. Especially the first few weeks of your new lifestyle can be a challenge, because you are probably going to eat very differently than how you were used to eat before. So help yourself a little with these tips and know what to look for in order to achieve optimum keto success. Let’s keto on!
1. Understand what healthy keto means
First of all, it is very important to make sure you know what keto is truly about. Some people still think that keto is about consuming only bacon, cream, cheese and eggs. This is not the case! Keto revolves around eating high-quality wholesome foods that are naturally high in healthy fats such as olive oil, coconut oil, eggs, fatty fish, grass fed meats, avocados, and nuts. Green leafy vegetables also play a major role in this lifestyle.
So inform yourself properly by reading books and articles from certified keto specialists such as Dietitian Jeff Volek & Dr. Stephen Phinney, Dr. Eric Berg, Dr. Mercola, Dr. Anthony Gustin, Thomas DeLauer, Leanne Vogel, Dietitian Franziska Spritzler, and of course myself ;) (just to name a few!).
2. Have a clear goal: understand your why
Write clearly for yourself why you want to follow a keto lifestyle. What is your intention and your ultimate goal? Do you want to lose weight, run a marathon or, for example, lower your blood sugar levels? If you have your goal clearly in mind and know what you are doing it for, you can ultimately deal with any temptations much better compared to having no specific goal. You can also ask someone in your circle to help you formulate your goal and stay on the right track. Accountability partners always are extremely helpful!
3. Know how to measure or recognize ketosis
The first and maybe most important goal of a keto lifestyle is to be in ketosis or in fat burning mode. Also look up sufficient information on this topic and know how you can measure or notice whether you are in ketosis (read more about the signs of ketosis here). For example, by using an accurate blood ketone meter like this one you know exactly how your body responds to different types of foods and when it produces ketones.
4. Calculate your macros
It is also important to know and calculate which macros you should implement, or in other words: how many carbohydrates, proteins and fats you need per day. How to do this? You can receive support from a specialized dietitian or download an app such as Macros. Keep a food diary for the first few weeks to find out if you are getting in your needed daily quantities. Especially in the beginning it is almost impossible to do this by heart and it would be a pity (and very frustrating!) if you are wrong in terms of quantities so that you do not achieve your goals and get into ketosis.
On average the keto macros will be: 5-10% carbs, 15-20% protein, and 70-80% fat. That being said, it really depends on your individual goals and factors like metabolism, physical activity, gender etcetera what your exact macros should look like.
5. Watch out for hidden carbohydrates and sugars
You will be amazed by all the hidden carbohydrates and sugars in food products in the supermarket. So always read the food label in the the supermarket to find out how much carbohydrates a product contains and whether hidden sugars have been added. Do you find it difficult to suddenly eat so little carbohydrates every day? Then start slowly by replacing more and more carbohydrates such as rice and bread from your current diet with vegetables and fatty products. Do this portion per portion until you eat a maximum of 30-50 grams of carbohydrates per day. This approach goes especially well for women, since our bodies need a little bit more time to adapt to a new type of fuel and go from burning carbs to burning fat. Going cold turkey might increase our stress levels (cortisol) which has an affect on our levels of ketosis and fat-adaptation.
Having difficulties with cutting out sugar? Make sure to read this article before starting!
6. Replenish electrolytes and drink enough water
When you eat ketogenic, your body deals differently with your fluid and mineral balance. You will lose a lot of water and minerals during the first days. The reasons? Carbohydrates hold water and sodium in your body. Once you start restricting carbs, your body excretes them which means you retain less water. So drinking enough water is a must! Drink a minimum of 1.5 liters of water per day (and more when you work out). Since keto lowers your levels of insulin, your body flushes out more sodium than on any other diet. Prevent symptoms of "keto flu" such as fatigue, headache and flu by replenishing the essential electrolytes magnesium, potassium and especially sodium. A great way to replenish sodium and start your day right, is by drinking a glass of warm lemon water with apple cider vinegar and some Pink Himalayan sea salt on an empty stomach! Wait about 2 hours with eating your first meal. This drink also stimulates fat burning.
Not sure how to replenish your electrolytes or which supplements to take? Drop me a comment below and I will get back to you!
7. Help yourself by adding extra healthy fats such as MCT oil
Do not fear to eat fat! It will feel a little odd in the beginning, because you have probably learned (like everyone else) that fat is unhealthy and makes you fat. Guess what, that is not the case. Eating more fat, giving the fact you keep your carb-intake to a minimum, will only lead to burning more stored body fat and losing weight. So add extra healthy fats to your diet such as olive oil, MCT oil / powder, coconut oil, and ghee. MCT oil is amazing, since this type of oil is quickly converted to energy and increases the amounts of ketones in your body.
Do you have the idea that you have to let your body get used to the amount of fat? Then build this amount up step by step, the same as you did with decreasing your carb-intake. Make sure these 2 approaches always go hand in hand. So consuming less carbohydrates = consuming more fat.
8. Consider Intermittent Fasting
To get into ketosis faster, you can consider to try Intermittent Fasting. It may seem daunting, so only do this when you think you are ready. For example; do you still suffer from having cravings? Then wait until your body is better used to your new diet. In this particular situation, make sure you stick to 2 - 3 large meals a day and no snacks! If you constantly snack, your body gets used to eating frequently and your blood sugar levels will constantly drop and spike. Wanna learn more? Click here!
9. Get moving
Extra exercise can get your body in ketosis faster since you will empty your glycogen levels and start to burn stored fat quicker. The same applies here as with point 8: only do this when you feel good enough to exercise more. Do not force it! You can also walk an extra block or cycle an extra round if you are not ready yet to go full in. It does not have to be a high intensity workout of one hour. All bits help!
10. Relax and sleep well
Stress can have a negative impact on your health and cortisol levels and can therefore stand in the way of ketosis. So ensure sufficient relaxation and sleep. If you experience troubles falling asleep, make sure to switch off your devices 1 hour before bed time and read a book instead and drink some sleeping tea. After waking up, keep your device off for 1 hour more and take some time to focus on meditation, journaling, and yoga to start the day in a calm way. Read here more about how to implement a steady mindful morning ritual!
The above-mentioned tips ensure that you can start your keto journey in high spirits and turn your adventure into a great success! Do you have the feeling you need more personal guidance? Take a look at our 4-week Keto Kickstart Program to be assured of getting in ketosis the right way with the guidance of dietitian Lotte.