How to Go on a Ketogenic Diet

The ketogenic (keto) diet is very popular in health and fitness communities, and is proven to be effective for weight loss in more than 20 scientific studies. [1] This high-fat, low-carb diet causes you to go into ketosis, where your body starts torching fat for energy. [2] Some studies even show that a keto diet can help treat Alzeheimer’s, epilepsy, and Parkinson’s! [3] Interested in trying this diet out for yourself? We’ve put together plenty of helpful tidbits and suggestions to help you get started.

1

Munch on low-carb fruits and veggies.

  1. Thankfully, fresh produce isn’t blacklisted from the keto diet, and is a great way to meet your daily carb limit. [4] Zucchini, cucumber, avocado, eggplant, tomato, lettuce, cauliflower, and broccoli are all excellent low-carb options to choose from.
    • Fruits like raspberries, blackberries, blueberries, and strawberries are also low in carbs. [5]
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2

Transition into keto with a low-carb diet.

  1. Symptoms of the keto flu include nausea, intestinal discomfort, or sleep issues.
    • You can try the Atkins or the Paleo diets, since both are low-carb.
3

Stock up on healthy fats.

  1. Cook your meals with olive and avocado oil, and snack on chia, sesame, and pumpkin seeds when you get hungry. Foods like full-fat Greek yogurt, macadamia nuts, salmon, tuna, avocados, eggs, coconut milk, coconut oil, and grass-fed steak are other great sources of fat. [6]
    • Cheese and heavy creams are also rich in fat. [7]
    • For example, if you’re following a 2,000 calorie diet, you might eat about 165 grams of fat each day. [8]
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4

Eat plenty of proteins.

  1. Chow down on venison, beef, dark chicken meat, dark turkey meat, lamb, and pork. If you’re a seafood fan, you’re in luck—salmon, tuna, and shrimp are also excellent protein sources. Stock up on plenty of dairy products too, like whole milk cottage and ricotta cheese, along with Greek yogurt.
    • In a 2,000 calorie diet, you might eat about 75 grams of protein every day. [9]
5

Supplement your diet with short-chain fats.

  1. These can ease the process of ketosis and reduce stress on your body. [10]
    • Coconut oil is a good source of short-chain fats.
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6

Take a vitamin D supplement.

  1. Unfortunately, this nutrient is rarely naturally present in foods. [11] Stop by your local health food store and pick up some vitamin D capsules or pills to help balance out your diet.
    • You can also get vitamin D sun exposure. Try to sit outside or go for a walk each day. [12]
7

Choose a targeted keto diet if you’re a frequent exerciser.

  1. Generally, targeted keto diets (TKD) are 65-70% fat, 20% protein, and 10-15% carbs. [13]
    • The carbs will be most helpful if eaten before or after you work out.
    • These carbs will be burned as you exercise, and therefore won’t get stored as fat.
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8

Pick a cyclical keto diet for more freedom on cheat days.

  1. Or, you might alternate five days of a normal keto diet with two non-keto days. [14]
    • For example, a “keto day” could have 75% fat, 15-20% protein, 5-10% carbs, while an “off day” could have 25% fat, 25% protein, 50% carbs.
    • Even on your off days, try eating fruits, starchy veggies, dairy, and whole grains for your carbs instead of sugary or highly processed foods.
9

Try a high-protein keto diet to build muscle.

  1. For reference, a high-protein keto diet is around 60% fat, 35% protein, and 5% carbs. [15]
    • This diet is easier to follow because you replace some of the fat from the standard keto diet with protein.
    • If you are using a ketogenic diet to lose weight or build muscle mass, eat approximately 1g of protein per pound of body mass.
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10

Test for signs of ketosis.

  1. [16] To know for sure, use ketosis test stips to see how many ketones are in your urine. You could also try a breathalyzer test, which checks for acetone in your breath. [17]
    • For really accurate results, ask your doctor to test your blood for serum blood ketones, or invest in a blood glucose meter that tests for ketones.
    • When you’re in ketosis, you might have bad breath, low energy, flu-like symptoms, constipation, and frequent urges to use the restroom.
    • It will usually take about 3 days to get into ketosis, though this number can differ depending on how old you are, the speed of your metabolism, and how much you’re limiting your carb intake. [18]
11

Consult your physician before starting a keto diet.

  1. Also, discuss the possibility of potential complications if you have preexisting health conditions or metabolic disorders. [19]
    • Ask your doctor if a ketogenic diet might help treat existing health conditions or preemptively treat conditions you might be prone to, like diabetes.
    • Check with your physician or doctor to see if you are at risk for ketoacidosis. [20]
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Expert Q&A

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  • Question
    What are the benefits of pursuing a ketogenic diet?
    Lyssandra Guerra
    Certified Nutrition & Wellness Consultant
    Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
    Lyssandra Guerra
    Certified Nutrition & Wellness Consultant
    Expert Answer
    When you're eating a ketogenic diet, your body burns more energy from fat as opposed to glucose, which is sugar from fruits, starchy vegetables, and grains. Instead, you eat a lot of healthy fats such as avocados, olive oil, and almonds, which will help create ketones in your body. Those ketones will help you burn energy, calories, and weight.
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      Warnings

      • Keto can put you in danger of DKA if you have diabetes. DKA, or diabetic ketoacidosis, can lead to unconsciousness or death when too many ketones build up in the blood of a diabetic. It can be caused by low blood sugar or not enough insulin. [22]
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      • Kidney disease patients are more likely to require dialysis on keto. Because there are more ketones in their blood, their renal system has more to process. [23]
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      • A keto diet may decrease the performance of trained endurance athletes. However, moderate to vigorous intensity exercise doesn’t seem to be impacted. [24]
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      • The high fat content of keto could increase your risk of cardiovascular disease. Your blood will have an increased concentration of fats after just 6-8 weeks. [25]
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      References

      1. ↑ https://pubmed.ncbi.nlm.nih.gov/17332207/
      2. ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
      4. ↑ https://www.shape.com/healthy-eating/diet-tips/common-keto-diet-mistakes-misinterpretations
      5. ↑ https://www.canr.msu.edu/news/low_carb_fruits_15_grams_or_less_per_serving
      6. ↑ https://www.shape.com/healthy-eating/diet-tips/healthy-high-fat-keto-foods-list
      7. ↑ https://www.dietdoctor.com/low-carb/how-to-eat-more-fat
      8. ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
      9. ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
      1. ↑ http://paleoleap.com/paleo-guide-to-ketosis/
      2. ↑ https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
      3. ↑ https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
      4. ↑ https://www.health.com/weight-loss/keto-diet-types
      5. ↑ https://www.health.com/weight-loss/keto-diet-types
      6. ↑ https://perfectketo.com/keto-diet-types/
      7. ↑ http://paleoleap.com/paleo-guide-to-ketosis/
      8. ↑ https://www.insider.com/how-to-tell-if-youre-in-ketosis-symptoms-and-tools-2019-6
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/28599043/
      10. ↑ http://paleoleap.com/paleo-guide-to-ketosis/
      11. ↑ https://www.diabetes.co.uk/in-depth/nutritional-ketosis-vs-dka/
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361831/
      13. ↑ https://www.diabetes.org/diabetes/complications/dka-ketoacidosis-ketones
      14. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet
      15. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6863116/
      16. ↑ https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet

      About this article

      Article Summary X

      When you’re on a ketogenic diet, focus on eating plenty of healthy fats. About 70 to 80% of your calories should come from fat, so stock up on foods like eggs, avocados, fatty fish, nuts, and full-fat Greek yogurt. You’ll also need a lot of protein when you go keto, so choose meats such as salmon, dark meat chicken, beef, or pork. It’s okay to eat a small amount of vegetables and fruit, but stick to low carb options such as cucumber, avocado, lettuce, broccoli, or berries. Since it can be hard to get all the nutrients you need on a keto diet, talk to your doctor about taking supplements, such as vitamin D. For more expert advice, like how to gradually transition to a keto diet by going low-carb first, keep reading!

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