Keto Diet for Beginners

Not everybody should try a keto diet.  People who have liver, gallbladder, or kidney problems should not try keto because the high amounts of fat and protein could overload these organs.  Those who are taking medications for blood sugar or blood pressure are also advised against trying a keto diet because it can affect these levels.  Type I diabetics in particular should not try a keto diet because diabetic ketoacidosis is a serious possible complication.^{3, 4}

Not everybody should try a keto diet.  People who have liver, gallbladder, or kidney problems should not try keto because the high amounts of fat and protein could overload these organs.  Those who are taking medications for blood sugar or blood pressure are also advised against trying a keto diet because it can affect these levels.  Type I diabetics in particular should not try a keto diet because diabetic ketoacidosis is a serious possible complication.^{3, 4}

The keto diet emphasizes lipid consumption, with a moderate amount of protein and a highly restricted amount of carbs.  Net carb intake should be between 20 to 50g daily.⁵  Carbs from dietary fiber does not count toward your daily net carb intake because these feed your gut bacteria, not you directly.

High-fat ingredients such as cream, butter, and oils are ideal.  Meat, seafood, nuts, eggs, and cheese are great choices.  You can also eat low-carb vegetables, those that grow above the ground, especially green leafy vegetables like kale and spinach.  A small amount of berries, which are rich in fiber and antioxidants, are okay, as well as fat-rich avocadoes.⁶

Foods to avoid are any that are moderate to high in carb content.  These include grains, most fruits, and root vegetables.  Junk foods, sodas, and other foods with added sugars and starches should also be avoided.  However, artificial sweeteners are fine.⁶

For the first 3-7 days after beginning a keto diet, your brain and other organs have to quickly adjust to the lack of glucose in your bloodstream.  You may experience a number of symptoms during this transition period, collectively known as “keto flu.”  These include headache, nausea, tiredness, irritability, muscle tiredness and cramps, and trouble concentrating.⁷ 

Some of these symptoms come from a loss of electrolytes.  Drinking lots of water, especially with a bit of salt added, can help relieve keto flu symptoms.  Getting plenty of sleep and avoiding strenuous exercise can also be helpful.⁷

For the first 3-7 days after beginning a keto diet, your brain and other organs have to quickly adjust to the lack of glucose in your bloodstream.  You may experience a number of symptoms during this transition period, collectively known as “keto flu.”  These include headache, nausea, tiredness, irritability, muscle tiredness and cramps, and trouble concentrating.⁷ 

Some of these symptoms come from a loss of electrolytes.  Drinking lots of water, especially with a bit of salt added, can help relieve keto flu symptoms.  Getting plenty of sleep and avoiding strenuous exercise can also be helpful.⁷

As you continue your diet, you may wish to check that your body is remaining in ketosis.  There are a few over-the-counter tests that can check for the number of ketone bodies in your system.

Acetone breath test: A byproduct of ketone metabolism is acetone, which can cause the bad breath associated with the keto diet.  New devices can test your breath for acetone, which is now the most accurate ketosis test available.⁸

Blood ketone test:Like blood sugar tests, these portable devices test the level of ketones in a drop of blood from a finger prick.  These tests are also fairly accurate and reliable.⁹

Urine ketone test:Urine dipstick tests are not as accurate as other ketone tests, but are cheap, quick, non-invasive, and will do the trick in a pinch.¹⁰

As you continue your diet, you may wish to check that your body is remaining in ketosis.  There are a few over-the-counter tests that can check for the number of ketone bodies in your system.

Acetone breath test: A byproduct of ketone metabolism is acetone, which can cause the bad breath associated with the keto diet.  New devices can test your breath for acetone, which is now the most accurate ketosis test available.⁸

Blood ketone test:Like blood sugar tests, these portable devices test the level of ketones in a drop of blood from a finger prick.  These tests are also fairly accurate and reliable.⁹

Urine ketone test:Urine dipstick tests are not as accurate as other ketone tests, but are cheap, quick, non-invasive, and will do the trick in a pinch.¹⁰

Because you will be eating very few vegetables, fruits, and grains, you may experience nutritional deficiencies on a keto diet.  Supplements are a good idea to make sure you are getting enough vitamins, minerals, and other nutrients while dieting.  B vitamins and vitamin D, along with the minerals calcium, magnesium, and selenium, are often low in keto dieters¹¹ so a multivitamin that includes these would be beneficial.  Also, supplementing with dietary fiber (normally obtained from fruits, vegetables, and whole grains) will be helpful to keep your gut healthy and relieve digestive complications like constipation.¹²

Because you will be eating very few vegetables, fruits, and grains, you may experience nutritional deficiencies on a keto diet.  Supplements are a good idea to make sure you are getting enough vitamins, minerals, and other nutrients while dieting.  B vitamins and vitamin D, along with the minerals calcium, magnesium, and selenium, are often low in keto dieters¹¹ so a multivitamin that includes these would be beneficial.  Also, supplementing with dietary fiber (normally obtained from fruits, vegetables, and whole grains) will be helpful to keep your gut healthy and relieve digestive complications like constipation.¹²