Starting a new diet can be overwhelming, especially when there are so many options out there. The keto diet is one of the most popular choices for people looking to lose weight, boost energy, and improve overall health. But what exactly is the keto diet? How do you get started, and what can you expect as you transition into this new eating style?
In this guide, we’ll explain the basics of the keto diet, how to start it, and how it connects with other low-carb diets like the paleo diet. Whether you’re a total beginner or have already tried some diets in the past, this guide will give you the information you need to begin your keto journey with confidence.
What is the Keto Diet?
The keto diet is a low-carbohydrate, high-fat diet that helps your body burn fat for fuel instead of carbs. The goal is to enter a metabolic state called ketosis, where your body produces ketones from fat, which it uses for energy.
To get into ketosis, you’ll need to drastically reduce your carbohydrate intake and replace those carbs with healthy fats. This shift forces your body to adapt, burning fat for energy instead of carbs from grains, sugars, and starchy foods.
Keto Diet vs. Paleo Diet: What’s the Difference?
The keto and paleo diets emphasize natural, whole foods, and both restrict processed foods, sugars, and grains. But there are some key differences between the two:
- Carbohydrate Intake: The keto diet is much stricter about cutting carbs. While the keto diet allows only about 5-10% of your daily calories to come from carbs, the paleo diet generally allows more carbs, especially from fruits and vegetables. In the keto diet, you avoid almost all grains, legumes, and starchy vegetables, while the paleo diet permits things like sweet potatoes and legumes in moderation.
- Focus on Fats: The keto diet puts a strong emphasis on eating healthy fats to promote ketosis, with about 70-75% of your daily calories coming from fat. The paleo diet doesn’t have the same level of focus on fat, though it encourages healthy fat sources like avocados and nuts.
- Dairy: The keto diet often includes dairy products like cheese, butter, and heavy cream, as they are high in fat. However, the paleo diet excludes dairy altogether, focusing on whole foods like lean meats, fish, and vegetables.
How to Start the Keto Diet
If you’re ready to try the keto diet, here’s a simple step-by-step guide to get started.
Step 1: Track Your Macros
The first thing is you need to do is figure out your macros—the ratio of fat, protein, and carbs in your daily meals. On the keto diet, about 70-75% of your calories should come from fats, 20-25% from protein, and only 5-10% from carbohydrates.
For example, if you’re eating 2,000 calories a day, your daily intake should look like this:
- Fat: 1400–1500 calories (155–167 grams)
- Protein: 400–500 calories (100–125 grams)
- Carbohydrates: 100–200 calories (25–50 grams)
Step 2: Choose Keto-Friendly Foods
Focus on foods that are low in carbs and high in healthy fats and proteins. Here are some foods you can eat on the keto diet:
- Healthy Fats: Avocados, olive oil, coconut oil, butter, and nuts
- Protein: Meat (chicken, beef, turkey), fatty fish (salmon, tuna), eggs, and cheese
- Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, and asparagus
- Beverages: Water, coffee (without sugar), and herbal teas
Avoid sugary foods, grains (like bread, pasta, and rice), and starchy vegetables like potatoes.
Step 3: Prepare for the Keto Flu
When you first start the keto diet, you may experience keto flu, a temporary group of symptoms that includes headaches, fatigue, nausea, and irritability. This happens because your body is transitioning from burning carbs to burning fat. Stay hydrated and make sure you get enough electrolytes (sodium, potassium, magnesium) to ease the symptoms.
What to Expect After Starting the Keto Diet
In the first few weeks of the keto diet, you might feel a bit sluggish as your body adjusts to its new energy source. However, once you’re in ketosis, many people report feeling more energetic, clearer-headed, and less hungry. This is because your body is burning fat more efficiently, which can also lead to weight loss.
Common Early Challenges:
- Keto Flu: As mentioned, many people experience mild flu-like symptoms as they adjust. Be sure to stay hydrated and get enough electrolytes (potassium, magnesium, sodium) to reduce the symptoms.
- Cravings: At the beginning, you might crave carbs and sugar. It’s normal and often passes after the first few days once your body starts burning fat instead of sugar.
Long-Term Benefits:
- Weight Loss: Once your body is fully adapted to ketosis, you’ll start burning fat more efficiently, which can lead to weight loss.
- Increased Mental Clarity: Many people find that once they adapt to the keto diet, they have better focus and clarity throughout the day.
- Sustained Energy: Unlike carb-based diets that can cause energy crashes, the keto diet helps you maintain steady energy levels.
Keto-Friendly Foods to Avoid
It’s important to avoid foods that are high in carbs and sugars. Here are some things to keep off your plate while on the keto diet:
- Grains and cereals: Wheat, rice, pasta, oats, and corn
- Starchy vegetables: Potatoes, sweet potatoes, and peas
- Fruits: High-sugar fruits like bananas, grapes, apples, and oranges
- Processed snacks: Chips, cookies, cakes, and sugary drinks
Connecting the Keto and Paleo Diets
As mentioned earlier, both the keto diet and paleo diet focus on eating whole, nutrient-dense foods while cutting out processed foods, grains, and sugars. However, the keto diet is much stricter about reducing carbohydrates and increasing fats to achieve ketosis. If you’re familiar with the paleo diet, transitioning to keto can be relatively easy since both diets emphasize natural foods and avoid processed artificial ingredients.
The major difference between the two diets is that the keto diet focuses on high-fat foods, while the paleo diet includes moderate amounts of natural carbs, like sweet potatoes and fruits. If you’re someone who enjoys high-fat foods like cheese and butter, the keto diet may be a better fit. If you prefer a more balanced approach with more fruit and less emphasis on fat, then paleo might be your go-to diet.
FAQs About the Keto Diet
1. What is the keto diet?
The keto diet is a high-fat, low-carbohydrate diet that helps your body enter a state called ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to weight loss and improved energy levels. The diet consists of about 70-75% fats, 20-25% protein, and only 5-10% carbohydrates
2. How long does it take to get into ketosis?
It typically takes about 2-7 days for most people to enter ketosis, depending on factors like carb intake and activity level. During this period, your body is adapting to burning fat for energy instead of carbs.
3. Can I follow the keto diet if I am on a paleo diet?
Yes! The keto diet and paleo diet share many similarities, such as avoiding grains, sugar, and processed foods. However, the keto diet is more restrictive on carbs and emphasizes higher fat intake to induce ketosis. If you’re already following paleo, you can adapt your meals to fit the keto guidelines by focusing on healthy fats and reducing carb intake further.
4. Can I eat fruit on the keto diet?
Fruits are generally high in sugar and carbohydrates, so most fruits are limited on the keto diet. However, small amounts of low-carb fruits like berries (strawberries, raspberries, and blackberries) can be included in moderation. Avoid high-sugar fruits like bananas, apples, and grapes.
5. What are the common side effects of the keto diet?
Some people may experience keto flu during the first few days of the diet. Symptoms can include headaches, fatigue, irritability, and dizziness. These side effects typically go away as your body adjusts to ketosis. Staying hydrated and ensuring adequate electrolyte intake can help reduce these symptoms
6. Is it safe to stay on the keto diet long-term?
While the keto diet can be effective for weight loss and managing certain health conditions, it’s important to consult with a doctor or nutritionist if you plan to stay on it long-term. It may not be suitable for everyone, especially those with kidney problems or other medical conditions
7. What can I eat for breakfast on the keto diet?
For breakfast, you can enjoy foods like eggs, avocado, bacon, chia seeds, or Greek yogurt. A simple keto-friendly breakfast might be scrambled eggs with avocado, or a smoothie made with coconut milk, spinach, and protein powder.
8. Will I lose weight on the keto diet?
Many people experience weight loss on the keto diet, especially in the beginning due to water weight loss. Once your body is in ketosis, fat loss becomes the main source of weight loss. However, results can vary based on individual factors like metabolism, adherence to the diet, and physical activity
9. Can I exercise while on the keto diet?
Yes, you can exercise while on the keto diet. However, it might take some time for your body to adjust to the new energy source. Start with lighter exercises and gradually increase intensity as your body adapts. After a few weeks on the keto diet, many people report having more sustained energy during workouts
10. How do I know if I’m in ketosis?
Some signs that you’re in ketosis include increased energy, reduced hunger, clearer thinking, and a distinct fruity smell to your breath (due to the production of acetone, a type of ketone). You can also use ketone testing strips to check your urine or a blood ketone meter for more accurate results
Conclusion
Starting the keto diet doesn’t have to be complicated. By calculating your macros, choosing keto-friendly foods, and avoiding processed sugars and grains, you can quickly get on the path to better health. It may take a little while to adjust to this low-carb lifestyle, but once your body adapts, you’ll likely notice increased energy, better focus, and potential weight loss.
If you’re already following the paleo diet, transitioning to keto might be an easy next step. Just remember, the keto diet’s main focus is burning fat for fuel through ketosis, so it’s important to stick to the fat-focused eating plan to experience the full benefits.
Stay patient, stay hydrated, and keep a positive mindset—you’re on your way to a healthier lifestyle!
