The Ultimate Guide to Starting a Keto Diet

The ketogenic (keto) diet has skyrocketed in popularity, not just for its ability to help people lose weight, but also for its potential health benefits. Whether you're curious about starting keto for fat loss or better energy levels, this keto diet guide will walk you through the key rules, foods, and strategies to set you up for success.

What is the keto diet?

At its core, the ketogenic diet is a low-carb, high-fat eating plan designed to put your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for fuel instead of carbohydrates. This not only helps with weight loss but also stabilises energy levels and may provide other health benefits, like improved brain function.

The basic rules of keto

To succeed on keto, you'll need to stick to a few simple yet critical rules:

• Limit carbs to 20-50 grams per day.
• Consume moderate protein to support muscle mass without kicking you out of ketosis.
• Get 70-80% of your calories from fats—this is what fuels your body during ketosis.
• Stay hydrated—increased water loss is common on keto, so drink up!
• Replenish electrolytes as needed, especially sodium, potassium, and magnesium, to prevent "keto flu."

What can you eat (and not eat) on keto?

Knowing what you can and can't eat is key to staying in ketosis. On a keto diet, you'll want to focus on consuming high-fat, low-carb foods that keep your body in ketosis while providing essential nutrients.

Foods to enjoy:

• Meat and Poultry: Beef, chicken, pork—opt for fattier cuts.
• Fatty Fish: Salmon, mackerel, and sardines are rich in healthy fats.
• Eggs: A keto staple packed with protein and healthy fats.
• High-Fat Dairy: Butter, cream, cheese, and full-fat yoghurt (always check the label of yoghurt as some can be high in sugar).
• Nuts and Seeds: Almonds, walnuts, chia, and flaxseeds (in moderation).
• Avocados: High in heart-healthy fats and very low in carbs.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, and zucchini.
• Healthy Oils: Olive oil, coconut oil, and avocado oil.

Foods to avoid:

• Grains and Starches: Bread, pasta, rice, and most baked goods.
• Sugar and Sweets: Candy, desserts, and sugary drinks.
• Most Fruits: Especially bananas, apples, and grapes (berries are okay in moderation).
• Beans and Legumes: Lentils, chickpeas, and black beans are too high in carbs.
• Root Vegetables: Potatoes, kumara, and carrots.
• Low-Fat Products: Avoid anything labelled as "diet" or "low-fat"—it's often high in carbs.
• Unhealthy Fats: Skip processed vegetable oils like canola or soybean oil.
• Alcohol: Alcohol can disrupt ketosis, but some dry wines or spirits in moderation may be acceptable.

Can keto help you lose belly fat?

Absolutely. One of the biggest benefits of the keto diet is its ability to target stubborn fat, especially around the belly. By drastically reducing carb intake and switching to fat as your primary fuel source, your body starts burning fat for energy, which can lead to significant reductions in abdominal fat. Research shows that low-carb diets are especially effective at reducing visceral fat, the dangerous type of fat that surrounds your organs. However, keep in mind that while keto can help with overall fat loss, you can't choose where your body loses fat first.

How to structure your keto diet

Setting up a keto plan can seem overwhelming at first, but these five steps will keep you on track:

• Calculate Your Macros: Use an online keto calculator to determine your daily fat, protein, and carb needs based on your goals.
• Plan Your Meals: Focus on building each meal around high-fat proteins, low-carb veggies, and healthy fats like olive oil or avocado.
• Track Your Intake: Use a food-tracking app to stay within your carb limits and ensure you hit your macros.
• Stay Hydrated: Drinking plenty of water is essential—aim for at least eight glasses a day, as ketosis can lead to increased fluid loss.
• Consider Intermittent Fasting: Many keto enthusiasts combine their diet with intermittent fasting to boost fat-burning and enhance metabolic benefits.

What supplements are helpful on keto?

While this diet can provide most of your nutritional needs, certain keto supplements can enhance your results or help with any challenges you face:

Electrolytes: An electrolyte hydration supplement is essential on a keto diet because as your body loses more water due to reduced carbohydrate intake, important minerals like sodium, potassium, and magnesium are also depleted. This can lead to symptoms of the "keto flu," such as fatigue, headaches, and muscle cramps. Replenishing these electrolytes helps prevent these symptoms, maintains proper hydration, and supports muscle and nerve function, ensuring your body functions optimally while adapting to ketosis.

Magnesium: While it's part of electrolytes, a specific magnesium supplement can help with muscle cramps, sleep quality, and overall energy levels, as many keto foods are low in magnesium.

MCT Oil: Medium-chain triglycerides (MCTs) are fats that are quickly absorbed and converted into ketones, providing a quick energy boost and helping to maintain ketosis.

Omega-3 Fatty Acids: Support heart health and help reduce inflammation.

Fibre Supplements: As keto can reduce fibre intake due to limited fruit and grain intake, a fibre supplement can help with digestion.

Always consult a healthcare professional before starting any new diet or supplement regimen, especially if you have pre-existing health conditions.