Keto diet for beginners: Meal ideas, safety & expert tips

Due to evidence that it can help with weight loss, the ketogenic diet has become popular in recent years. We strongly recommend that you consult a medical professional before embarking on any large-scale diet changes.

There are a few things to think about when working out on the diet. The percentage of carbohydrates you are allowed to consume in comparison to other macronutrients can be different, so you might want to look at specific types of keto. It is worth considering whether you will be able to sustain a diet for several weeks or months. Since the goal of the diet is to get your body into a state of ketosis, you may need to try different variations and stick to it until you get there.

Everything you need to know about getting started on the keto diet, including meal ideas and expert advice on how to approach it safely, can be found here.

The basics of the keto diet

The diet encourages the body to go into a state of ketosis. It is forced to use the body's fat reserves by cutting out most of the body's preferred source of energy. This can be used as an alternative energy source.

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A review in the International Journal of Environmental Research and Public Health suggests that the diet could be beneficial in the treatment of obese people. Extreme diet changes should be done under the supervision of a doctor or nutrition specialist, who will be able to monitor progress and any side effects you may experience.

Laura Clark says that the keto diet can be used for weight loss, but other approaches may lead to similar results. The weight loss results between low fat and low cholesterol approaches are the same.

• Related: Keto diet vs low carb: What’s the difference?

Types of keto diets

The diet can look different depending on the percentage of calories you are consuming. Clark tells Live Science that only a small amount of energy should come from sugars. The focus of the diet now is on the other macronutrients, namely fat and protein.

According to the Harvard School of Public Health, a diet that is 70% fat and 20% fat can be called a truly ketogenic diet. You can experiment with what works for you. According to a study by the British Journal of Nutrition, a slightly higher intake of protein may help you feel more full.

Keto diet for beginners: How to get started

Dr Kumaran says to get started on the diet you need to gradually reduce the amount of food you eat.

If you notice any of the symptoms of a potential keto flu, be careful. Changes in fluid and salt metabolism are to blame. Increasing water and salt in the diet can help. As your body adjusts, these symptoms are temporary.

Kumaran says to build your meals around lean meat, oily fish and eggs. Extra virgin olive oil and nuts are good sources of fat.

Keto diet for beginners: Breakfast ideas

• Keto pancakes 
• Omelet 
• Bacon and avocado frittata

Keto diet for beginners: Lunch ideas

• Crustless quiche 
• Chili beef in a lettuce wrap
• Grilled salmon salad 
• Skirt steak with green salsa

Keto diet for beginners: Dinner ideas

• Barbeque beef steaks with tomato salad
• Grilled lemon chicken with a goat’s cheese salad
• Lamb skewers with tzatziki dipping sauce
• Low carb cauliflower steaks 

Kumaran lists some of the most important considerations for those thinking of embarking on a diet.

• Ensure you get adequate protein in your diet
• Ensure you have adequate nutrients from vegetable sources – aim for colorful, low carbohydrate vegetables to meet your antioxidant needs
• Don’t eat excessive fats, particularly saturated fats in dairy and red meat
• Focus on healthy fats, particularly extra virgin olive oil, nuts, oily fish and avocado
• Drink plenty of water, and replenish salts if needed
• Consider meal timings, and combining it with intermittent fasting
• Track your ketosis with a keto monitor

It is best to seek advice from a health professional when embarking on a diet like the keto diet.

There are references.

The International Journal of Environmental Research and Public Health has an article on the Ketogenic Diet for Obesity.

The Harvard School of Public Health has a review of the Ketogenic Diet for Weight Loss.

The British Journal of Nutrition has an article about the role of the diet in satiety, energetics, weight loss and health.