Key to Ketosis: A Beginner’s Guide to the Ketogenic Diet

I am usually very wary of dieting, but keto caught my attention. What piqued my interest was that doctors introduced it in the 1920s as part of epilepsy treatment. Years later, it gained popularity in the form of an easy-to-follow but structured diet that helps with weight loss. Research shows that a ketogenic diet mimics fasting results, where the body goes into ketosis.

Simply put, your body starts using fat instead of carbohydrates, leading to weight loss. But the benefits don't stop there. A ketogenic diet is associated with enhanced mental focus, higher energy levels, and improved skin quality. During the process, the liver produces ketones, which is a sign of the body breaking down fat.

My journey with the ketogenic diet began with weeks of research, exploring its effects and ways to make it sustainable. Once I was convinced, I decided to take a practical approach. I signed up with a meal subscription platform to kickstart my journey before gradually transitioning to preparing my own keto meals at home. The results were astounding. Not only did I experience significant weight loss, but I also noticed improvements in my skin health and energy levels.

But before you start your keto diet plan, it is important to understand that a ketogenic diet is more than a simple meal prep — it's a lifestyle change. Get ready to start your keto journey with this beginner's guide to keto.

It is a high-fat, moderate protein, and low-carb diet. A well-planned keto diet aims at driving nutrition from fatty foods with minimal carb intake. It is a highly restrictive diet, so it's crucial to consult your doctor or proceed under the guidance of a certified nutritionist. Their expertise guarantees that you're heading in the correct direction and your health is not jeopardised. I was advised to take a series of tests before starting my keto diet plan, which included analysing the following:

-   Cholesterol levels

-   Glucose metabolism

-   Liver and biliary functions

-   Uric acid levels

-   Thyroid function

Once you get the green light, you are ready to start. However, remember that a keto diet is not about consuming fatty foods. It is about getting the ratios right. Contrary to popular belief, it makes you more mindful of what you eat, when, and how much.

A ketogenic diet is about getting the ratio of fat, protein, and carb intake correct. The basic math is 80/20, where 80% of your daily nutrients come from fat, and the remaining 20% from protein and carbs. But a keto diet is more than butter, bacon, and cheese.

A well-planned keto diet can include the following:

-   Animal protein, which includes seafood, meat, and eggs.

-   Dairy and dairy products like cheese, butter, ghee, feta, paneer, Greek yoghurt, and brie.

-   Plant-based milk and products made from it, including almond, soy, and coconut milk. 

-   Non-starchy vegetables like cauliflower, squash, eggplant, broccoli, mushrooms, and okra.

-   Green and leafy vegetables, including spinach, kale, mustard greens, arugula, and lettuce.

-   High-fat fruits such as avocados, coconut, and olives.

-   Dark chocolate and cocoa can be consumed in moderation, but make sure it has a minimum of 70% cocoa content.

-   Olive, coconut, and avocado oils are pure fat sources with negligible carb content.

-   Nuts and seeds with high-fat content like almonds, walnuts, chia, and flax seeds.

-   Low-carb berries like black and blueberries.

While this is the outline of a basic ketogenic diet plan, getting a complete list from your nutritionist is advisable. The most common foods to avoid while on a keto diet are:

-   Refined carbs that include bread, pasta, and rice

-   Sugar and sugary drinks, condiments including ketchup and sauces

-   Anything labelled low-fat or diet food

-   Potatoes and other starchy vegetables like peas, carrots and sweetcorn

-   Fruit with high carb content like mangoes, bananas, grapes, and melons

-   Grains, beans, and legumes as they are packed with carbohydrates

In addition to eating suitable types of food, it's crucial to control your portion size. Your calorie intake can be determined by considering your body type, lifestyle, dietary habits, and goals. While there are multiple online keto calculators, working with a trained nutritionist is always advisable.

The metallic taste and strong smell are caused by ketones that your body releases. The good news is that it indicates your diet is working and goes away after the first few days. Maintain adequate hydration and adhere to proper oral hygiene practices to successfully tide through. I also used to keep cardamoms and cloves handy, but it's okay to stick with sugar-free gum to get rid of that chemical taste.

As your body adapts to ketosis, you'll sometimes feel slow and lethargic, accompanied by a sore throat. These are some of the most common effects of the keto diet. Avoid heavy exercise, get plenty of rest, and let it pass. I started my diet a couple of days before the weekend so that I didn't have to go to work or travel once ketosis hit. Read, watch shows, or catch up on your sleep. Remember, your body is adapting and deserves your love and attention.

No pun there! Most people on a keto diet plan experience constipation for the first few days and, at times, for weeks. I was advised to go for walks, drink lots of water, and add high-fibre keto-friendly fruits and veggies to my diet. Secret tip: Cut back on dairy for the first few days. It's tempting to eat cheese and butter, but go easy, as your tummy needs time to adjust to this new diet.

Just because you’re dieting does not mean you don’t have to work out. In fact, studies reveal that aerobic endurance exercises are efficient for those on a ketogenic diet. I started yoga and added long walks to my strength training sessions, but you can also do pilates and jogging. And yes, you can still lift weights as long as you are eating right.

There will be times when you eat that slice of cake at your friend's birthday or have that one cocktail to celebrate a promotion. Yes, you will have to start the whole process again but don't let the fear of disrupting ketosis take over your life. Some studies suggest that a break or keto cycling might be more effective for your weight loss plan.

If you get overwhelmed, feel restricted, or don’t want to continue, it’s ok to stop. I took breaks, especially when I was travelling. There was no way I was going to miss eating Goan pork sausage or a plate of fish curry with rice when in Goa. Find your balance.

You will be surprised by the number of people trying to dissuade you from going on a keto diet. Do your research, talk to your doctor, and stick to your guns. Remember, you don’t need to explain your food choices to anybody else. Most of your friends will support you once they realise your commitment.  

This is my one big regret: I spent too much time eyeballing the ingredients. Invest in a good-quality scale to make sure your macros are absolutely spot on.

Once you learn to make keto versions of your favourite dishes, there's no stopping you. You can find a recipe for everything online, from keto biryani to parathas and desserts. My friends used to love my keto brinjal bake, which I still make when I feel inspired on a culinary level!

You might be great at math, but don't be shy about getting help checking your carb intake.

Multiple types of keto diets have different benefits. From a standard keto diet that I tried to a targeted keto diet that allows you to add carbs before workouts, there's a different type of keto plan for everyone. It will help you lose weight, but always consult your doctor or nutritionist before starting.