Keto Diet – 28 Day Challenge

Macronutrients, which are called macros by keto enthusiasts, are the fuel that powers the human body. Many diet plans work by increasing the consumption of certain macros and reducing others. In this article, we take a detailed look at the macros that are involved in the ultra-popular keto diet. But first, let’s take a look at what this diet entails. 

Always consult your healthcare provider before you make any dietary changes. 

What Is the Keto Diet? 

The keto diet increases the intake of fat and drops off carbohydrates. These restrictions remove the body’s main energy source, which is carbohydrates, from food. Therefore, the body will turn to fat as an alternative. This high-fat, low-carb diet will cause your body system to enter into a state called ketosis. While in ketosis, your body burns fat as the primary source of energy rather than glucose from carbs (1). 

The keto diet encourages you to eat more healthy fat, a moderate amount of protein, and very few carbohydrates. Healthy fat from sources such as vegetable oils, avocados, nuts, and fish should make up 55-60% of your daily calorie consumption,  30% to 35% should be protein, and 5% to 10% carbohydrates. Some people aim for closer to 70-80% fat and 10-20% protein, with 5-10% coming from carbohydrates. For example, on a 2,000 kcal-per-day diet, the carbohydrate allowance would amount to approximately 20 to 50 grams daily (2). 

The primary rule of the keto diet is to maintain a macronutrient ratio that promotes ketosis. This means significantly reducing your intake of foods that are high in carbohydrates such as grains, fruits, starchy vegetables, and sweets. 

What Is Ketosis?

Are you wondering why the word “ketosis” is vital in the keto diet program? Your body needs to enter into a metabolic state called ketosis (7). This involves the production of ketones by the liver. Ketones are a byproduct of the breakdown of fat for fuel.

Your body can only enter ketosis when it runs short of carbohydrates. Carbohydrates are the regular energy source, and when this runs out, the body depends more on fats.

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What Foods Are in a Keto Diet?

A typical keto diet includes foods that are high in fat and moderate in protein but very low in carbohydrates. Common foods include (3, 4):

• Fats and Oils: Avocado, olive oil, butter, ghee, and coconut oil
• Meat and Poultry: Beef, pork, lamb, chicken, and turkey
• Fish and Seafood: Salmon, trout, mackerel, and sardines
• Dairy: Cheese, cream, and Greek yogurt (in moderation)
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds
• Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and bell peppers
• Other: Eggs and low-carb sweeteners

What Foods Are Not Allowed on a Keto Diet?

Foods that are typically not allowed on a keto diet due to their high carbohydrate content include:

• Grains: Bread, pasta, rice, and cereals
• Sugary Foods: Candy, soda, and baked goods
• Fruits: Most fruits, especially high-sugar fruits such as bananas, apples, and grapes
• Starchy Vegetables: Potatoes, corn, and carrots
• Legumes: Beans, lentils, and chickpeas 
• Alcohol and High-Sugar Drinks: Beer, liqueurs, and mixed liquor-based drinks (5) 

In order to lose weight on keto or any diet, you’ll also need to be in a calorie deficit, which means that you burn more calories than you take in through food. So, in addition to your macronutrient goals, you’ll need a total calorie goal. Be careful not to decrease your calories to too low a level, as not eating enough can have detrimental effects on your metabolism and health. 

Tips for Avoiding Hidden Carbohydrates on Keto

Despite watching out for carbohydrates, sometimes we miss the carb content in common items. These can be labeled as hidden carbs and they are found in the following (6): 

1. Watch Out for Condiments
   Ketchup: ~5g carbs per tablespoon.
   Mayonnaise and mustard may contain hidden carbs.
2. Be Cautious with Medications
   Over-the-counter drugs such as Dayquil: ~10g carbs per tablespoon.
   Check sugar content in pills and liquid medications.
3. Select Fruits Carefully
   High natural sugars can exceed your daily carb limits.
4. Nuts
   Avoid high-carb nuts such as pistachios, chestnuts, and cashews.
   Monitor portion sizes to stay within your calorie limits.
5. Avoid Sugary Sides
   High-carb sides such as honey, some salad dressings, molasses, and maple syrup.
   Use alternatives such as spices, vinegar, oil, and pure sucralose.
6. Check Snacks and Small Chops
   Common high-carb items include protein bars, candies, milk, and milk substitutes.
   Always read labels to check the carb content.
7. Utilize Online Resources
   Look up nutritional information for foods (e.g. “Nutritional Information Avocado”).
   Document and track macros using a calorie tracking app such as BetterMe.
8. Seek Support
   Join keto communities for guidance and support.

By following these tips, you can better manage your carb intake and achieve your keto goals effectively. Good luck!

Putting Your Body System into Ketosis

Your body will get into ketosis when it runs out of glucose and needs to depend on fat-based fuel as a source of energy. However, you can induce the process by reducing carbohydrate intake. 

If you eat more carbohydrates, it takes more time to put your body in ketosis. Other factors that could affect the rate at which your body gets into ketosis are your physical activity level, glycogen stores, and genetics. 

Your body can only enter ketosis when you’ve completely exhausted your available and stored carbohydrates. You must allow your body to deplete these sugar sources. The fastest way to achieve this is by decreasing your carb intake. This will cause your body to turn to its stored fat and the fat in your diet as an alternative source of energy.

It may take several days to weeks on a keto diet for your body to fully enter ketosis (8). 

Read more: Single Serving Chia Pudding: A Simple On-the-Go Breakfast

Tips on How to Get into Ketosis

To put your body into ketosis, follow these simple steps:

Cut Down on Your Carbohydrate Consumption

The first step to putting your body into ketosis is to reduce your carbohydrate intake. To hasten the process, most people consume approximately 20-50g of carbs per day. However, the quantity is subject to change depending on your goals and energy needs.

Increase Your Physical Activity

Working out is one way of burning off glucose storage (9). When you work out, your muscles may use glycogen, which is your body’s carbohydrate stores. These stores need to be depleted for your body to be fully in ketosis. 

Use More Coconut Oil in Your Meals

The medium-chain triglycerides fat in coconut oil helps the liver produce more ketones (10). The body absorbs these fats and converts them to ketones. Therefore, coconut oil helps boost your ketone levels.

Eat More Healthy Fat

To put your body into ketosis, your daily fat consumption should be 55-60% of your total calorie intake. Therefore, you need to eat more healthy fat from olive oil, fish, coconut oil, etc.

Embrace Intermittent Fasting

When you combine a keto diet with intermittent fasting, your body may produce more ketones (11), so you may get into ketosis faster as your body works to provide more fuel when it’s scarce.

Don’t Cut off Your Protein Intake

A lot of people make the mistake of reducing their protein consumption too much. This will complicate the keto process and harm your body (12). Your body needs a moderate amount of protein consumption to produce amino acids for many functions. However, too much protein may affect ketone production as excess protein can be converted to glucose.

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Keto Grocery Shopping Hacks

Switching from your regular diet to the standard keto diet is no small feat. In addition to the vigorous resistance your body will exhibit, you will need to overhaul your pantry. Therefore, you’ll have to shop for your new diet plans. 

• It’s important to note that your first few trips to the grocery store will be expensive. Most of the fats and oils you need are quite pricey. However, they last longer than many other foods. You shouldn’t feel the impact of the costs as much going forward.
• With the standard keto diet, you need to plan your meals ahead of time. This will help you stay away from carbs and manage hunger pangs. Having a meal plan will save you a great deal when you shop. 
• Shopping for keto groceries can be quite tedious. Therefore, you need to know what you want before you go shopping. You can also follow the keto food pyramid to help you set out your fats, proteins, and carbs. 

How Do I Calculate My Macros for the Keto Diet?

Calculating your macros could be tedious when you do it yourself. However, with the help of the internet, you can easily calculate your macros. There are tons of keto macro calculators on the internet. 

All you need to do is pick one and fill in the information to get a helpful result. You can use two calculators to compare results and as you will be entering the same information, you should get similar results. 

The next step is to keep track of your daily macros and calories. For this, you need a calorie counting app. There are many calorie counting apps on the internet. Download one and fill in your daily diet. The app will give you full calorie and macro details of your daily diet and help you keep track.

Comparing Total Carbs with Net Carbs

The amount of carbohydrates in a meal without fiber is the net carbs. Most recipes list carbs under total carbs (including the fiber), while others list the amount of net carbs. 

For example, ⅓ of an avocado contains 4g of carbs and 3g of fiber(13). The net carbs are only 1g, which makes it a perfect treat for the keto diet. 

• Formula: total carbs minus fiber = net carbs
• You can also subtract half the carbs from sugar alcohols, if they’re listed

Use this formula to calculate your daily total carb intake. From here, you can track your net carbs per serving and make the right decision every day.

Setting Your Keto Diet Goals

Before you kick-start the standard keto plan, you need to identify the goals you hope to achieve. Although there may be benefits of the keto diet, having a predetermined goal will help personalize your experience.

Understanding Your Results

Three crucial factors influence your results; your metabolic rate, muscle mass, and fat mass. You can get an approximation of your muscle mass using your shoulder measurement and use your waist size for an approximation of your fat mass. Some other goals you may set include:

Target Calorie Intake

Your target calorie intake should be below the calories you burn each day if your goal is weight loss. This number may change as your body changes, so it’s a good idea to reassess this from time to time. 

Maintenance Calories

Your maintenance calorie intake is the number of calories you would need to eat daily to maintain your weight, not lose or gain weight. This is the approximate number of calories you burn in a day. It’s based on individual factors such as age, sex, body size, and physical activity level. Your maintenance calorie number is your starting point for determining your target calorie intake, which will either be lower or higher than your maintenance number, depending on your goals. 

Target Waist Circumference

Your target waist circumference should be the waist size you wish to have after your transformation. You may choose to adjust this size depending on your body goals. It’s often used as a proxy measurement for visceral or abdominal fat mass. 

Ideal Protein Intake

Your ideal protein intake is the amount of protein you should eat each day. When you go low, you disrupt the recovery process. When you go too high, you may put your body out of ketosis.

Who Should Start the Keto Diet?

1. Individuals Who Are Looking to Improve Blood Sugar Control: The keto diet can help improve insulin sensitivity and stabilize blood sugar levels (14). If you have diabetes or insulin resistance, a keto diet should ONLY be done after consulting and under the medical supervision of your healthcare provider. 
2. People Who Are Looking to Lose Weight: For some people, the diet can be effective for short-term weight loss and improving some markers of metabolic health (14).
3. Individuals with Neurological Conditions: Originally developed to treat epilepsy, the keto diet can benefit certain neurological conditions, if it is prescribed by your physician (15).
4. Those with Metabolic Health Goals: It has been found to help reduce risk factors such as high blood pressure, high blood sugar, and abnormal cholesterol levels, likely as a result of weight loss (16).

Read more: Overnight Chia Pudding: Snack Your Way to Good Health

Who Should Not Start the Keto Diet?

The following people should seek professional advice when it comes to embarking on a keto diet (17): 

1. People Who Are Taking Medication that Lowers Their Blood Sugar: Due to the risk of hypoglycemic episodes, extra monitoring and/or medication adjustments may be required. 
2. People with Pancreatic or Liver Issues: The high fat intake may exacerbate these conditions.
3. Those with Thyroid Problems: Some evidence suggests that the keto diet may negatively affect thyroid function.
4. Individuals with Gallbladder Issues or Without a Gallbladder: The high fat content of the diet can be difficult to process without a gallbladder.
5. Individuals with a History of Eating Disorders: The restrictive nature of the diet can potentially trigger disordered eating behaviors.
6. Pregnant or Breastfeeding Women: Carbohydrate restriction is not recommended during pregnancy or lactation, as the nutrient needs during these times are higher, including for carbohydrates (18).
7. Anyone with a Pre-Existing Health Condition: These people should talk to their healthcare provider before starting a keto diet. 

Is a Keto Diet Healthy?

The healthiness of the keto diet can vary depending on individual health conditions and how the diet is implemented. Research has shown potential benefits for weight loss, improved blood sugar control, and reduced risk factors for cardiovascular disease and metabolic syndrome. 

However, there are also concerns about long-term adherence, nutrient deficiencies, and potential negative impacts on heart health due to high saturated fat intake. It’s important for individuals to consult healthcare professionals before they start a keto diet, especially those with preexisting health conditions.

Can You Get Your Body into Ketosis in Three Days? 

Everyone is different, but for most people, it’s believed to take several days to weeks to get fully into ketosis. To get your body into ketosis as quickly as possible, you might drop your daily intake to less than 20g. You may also need to engage in physical activities to increase the rate at which your body burns glucose. 

To get your body into ketosis within a very short time, you need to eat more healthy fat. Here, you don’t need to worry about the number of calories you consume. Eat healthier fat, few carbs, and the right amount of protein to promote the burning of mostly fat for fuel. 

The challenges you will face will be as a result of a strong reaction from your body. You may feel severe hunger pangs and suffer from keto flu. Most people would be better off allowing their bodies to adjust more gradually. 

How Do You Tell If Your Body Is in Ketosis?

The easiest way to tell that your body is in ketosis is the change in your physical and mental state. You can further confirm this by taking a test. You may notice the following changes when your body enters ketosis:

• Foul Breath
  A telltale sign that shows your body system is in ketosis is your breath. Your breath will smell different due to the increase of ketones in your system. Acetone is the ketone that is responsible for this unpleasant smell (20).
• Reduced Appetite
  When their body enters ketosis, many people report experiencing a lesser urge to eat (21). This can help reduce overall energy intake and promote weight loss. 
• Increased Urge to Drink Water
  As you use up your glycogen stores, water is also released. A common side effect of a keto diet is dehydration (22). Therefore, some people notice an increased urge to drink more water.
• An Initial Drop in Energy Levels Followed by a Sharp Increase
  Some people feel weak as their body depletes its glucose. Your body loses water too and dehydration can cause a drop in physical performance. Make sure to drink plenty of water. Most people feel better once their body adapts. 
• Weight Loss
  Another visible sign of ketosis is an initial water weight loss. Once your body gets into ketosis, you’ll likely lose weight from the drop in your fluid levels. 

To properly confirm you’re actually in ketosis, you should take a test.

How Do You Test for Ketosis?

The only way to confirm you are in ketosis is to take a test (23). The following are the three primary ways to test your body system for ketosis:

• Urine Test

You can take quick urine tests using ketone test strips. All you need to do is pee on the strip and wait for the results. If there are ketones in your urine, the strip will pick this up. The indicator may show the intensity of the ketones, depending on the brand of strip you use. Urine strips are great if you want to find out your progress at the initial stage of your keto diet. This isn’t as precise as a blood test, but it’s more accessible and less expensive. You can buy ketone strips online or at any local store that sells diabetic supplies.

• Blood Test

Another way to test for ketosis is the ketone meter blood test. The process is simple and you can purchase kits online or at your local drug store. The process is similar to how diabetic patients check for blood sugar. All you need to do is prick your thumb, drop your blood on the strip, and the machine will check for the level of Betahydroxybutyrate in your blood. This process is expensive, particularly when you have to test yourself many times in a day. If you don’t like pricking yourself, you may also find it difficult.

• Breath Test

If you don’t like needles and are looking for a long-term and accurate ketosis testing method, you can invest in a breath meter. A breath meter may be expensive, but you will save money based on the number of times you can use it. All you need to do is plug it into a power source and breathe into it. The meter gives different readings of the acetone levels in your breath. Read the product description of the meter you buy for steps on how to get your results.

Do I Need to Worry About My Ketone Levels?

The most important purpose of conducting a ketone test is to find out if your body is in ketosis. You only need to worry about your ketone levels if you have medical directives from a doctor. You should focus on your weight loss goals rather than your ketone level. Your ketone level will change, so you don’t need to worry about the numbers.

The goal of the keto diet is to keep your body in ketosis. When your body system is in ketosis and you’re in a calorie deficit, you should burn stored fat and lose weight. Therefore, if you continue your daily intake of calories and carbs in the right proportion, your body should remain in ketosis.

When Is the Right Time to Make Adjustments?

You may need to cycle out of ketosis after a while to help restore your body to its natural fuel cycle. Cycling out of ketosis will wake up your body and help you recover after the long process of ketosis.

How to Cycle out of Ketosis

To cycle out of Ketosis, you need to reverse your eating patterns. Choose a day and take in more carbohydrates. These carbs should replenish your glycogen rather than storing up as fat. To get back to ketosis, simply resume your regular keto diet routine.

The following information will help you understand the metabolic process behind ketosis. Armed with the right information, you can make better-informed decisions about your diet, which will help you achieve your weight loss goals.

Keto Flu

Are you wondering why you have the keto flu when you first start the keto diet? Now you need to learn in detail about ketosis. It’s normal to experience induction flu or keto flu in the first week of the keto diet.

Symptoms of Induction Flu (24)

• Headache
• Fatigue, decreased energy, or feeling faint
• Nausea or gastrointestinal discomfort
• Dizziness or shaking
• Brain fog
• Decreased appetite or cravings
• Sore throat
• Body aches
• Heartbeat alterations

Why Does Keto Flu Occur in the First Week of the Keto Diet?

Drop in Carbohydrate Consumption

Scientists aren’t exactly sure what causes the keto flu, but two likely contributors are:

• The drop in your carbohydrate intake 
• Changes in your body’s electrolyte levels

The human body is sensitive to diet changes and it will immediately react to the drop in carbohydrates. This is because the body is programmed to live off the fuel from your carbohydrate consumption and doesn’t wish to make new changes to this plan.

Changes in blood sugar levels may partially explain some of the symptoms of the keto flu. 

Drop in Your Body’s Electrolyte Level

A drop in any of the body’s four essential electrolytes (magnesium, sodium, calcium, and potassium) can lead to several of the adverse effects that are experienced as keto flu. The sudden drop in the body’s level of carbohydrates, fluids, and electrolytes can lead to an imbalance that will cause you to feel sick. 

• Magnesium

You can increase your magnesium consumption by eating more seeds and nuts. Foods such as shellfish, artichokes, and fatty fish are rich in magnesium. Dark chocolate and cocoa powder both have high magnesium concentrations too.

Another way to increase your magnesium levels is by taking magnesium supplements. Magnesium supplements may help you manage keto flu by boosting your electrolyte level. 

• Calcium

While a healthy diet will keep your calcium levels up, you may need to increase your intake of calcium to help you manage keto flu. Foods such as dairy, salmon, kale, sardines, broccoli, and bok choy are rich sources of calcium. Almond milk that’s free from flavors and sweeteners is also a good source of calcium. The recommended daily calcium intake for most healthy adults is 1,000 mg, but females over the age of 50 and males over 70 need 1,200 mg of calcium every day.

• Sodium

Sodium can be lost along with fluids when dehydration occurs. Adding salt to your meals and eating meals such as shellfish and bone broth will help increase your sodium levels. However, excessive sodium consumption isn’t recommended, particularly if you have high blood pressure. You should seek individualized advice from your healthcare provider.

• Potassium

A drop in your potassium level can lead to several symptoms such as muscle cramps, heart palpitations, depression, constipation, and irritability. You need approximately 4,700 mg of potassium every day.

Foods such as mushrooms, avocados, salmon, leafy greens, and nuts have a high potassium content. 

How Do You Manage the Transition to the Keto Diet?

• Stay Hydrated

Water loss when starting a keto diet can lead to dehydration. It’s important to drink extra water to make up for this loss. The daily recommended quantity of water is at least 2.7 liters of water for women and 3.7 liters of water for men, including all fluids from beverages and food (27).

These recommendations are for people who live in a temperate environment. Therefore, people who live in tropical or desert climates might need more water. Drinking the right amount of water helps manage the effects of keto flu.

• Take the Right Supplements

To provide your body with the right amount of vitamins and minerals it needs to keep you running, you may need to resort to taking supplements. Whether you need supplements and what nutrients you’re missing will vary from person to person. Talk to a registered dietitian for individualized advice about supplements. 

Helpful Tips for Managing Keto Flu

• Drink enough water every day. Always consume the recommended quantity of water (12-15 cups for men, 8-12 cups for women). Your body will increase its rate of removing stored water and you will need to beat that to stay hydrated.
• Make sure you’re getting enough electrolytes such as magnesium, potassium, calcium, and sodium through your diet. If necessary, you can consider electrolyte supplements to help you get through this transition. Talk to a registered dietitian for individualized advice. 

FAQs

• How much weight can you lose in a month on keto?

Weight loss on the keto diet can vary significantly between individuals due to factors such as starting weight, adherence to the diet, and metabolic differences. On average, many people can expect to lose between 4 and 10 pounds (1.8 and 4.5 kg) in the first month. Initial weight loss is often more rapid due to water loss from reduced carbohydrate intake. However, sustainable weight loss tends to be more gradual as the body adjusts to ketosis.

• What happens after 3 days of keto diet?

After three days on a keto diet, your body typically starts to enter a state of ketosis, where it starts to burn more fat for fuel instead of carbohydrates. This process can lead to symptoms commonly known as the “keto flu”, which may include headaches, fatigue, irritability, dizziness, nausea, and muscle cramps. These symptoms are usually temporary and often subside once your body becomes more efficient at using ketones for energy.

• Can I drink alcohol on keto?

Yes, you can drink alcohol on a keto diet, but it’s important to choose low-carb options and consume them in moderation. Acceptable choices include dry wines, spirits such as vodka, gin, and whiskey, and low-carb beers. Be mindful that alcohol can slow down the process of ketosis and weight loss as your body prioritizes metabolizing alcohol over fat.

• Can you stay in ketosis forever?

While it’s possible to stay in ketosis for an extended period, the long-term effects of maintaining a keto diet indefinitely have not been well-studied. Some individuals may experience nutrient deficiencies, gastrointestinal issues, or difficulty maintaining the diet’s restrictive nature over time. It’s also not the most heart-healthy diet. It’s essential to work with a healthcare provider to ensure balanced nutrition and address any potential health concerns if you choose to follow a keto diet in the long term.

The Bottom Line

The basics outlined in this article will put you on the right path toward achieving your goals using the standard keto diet. For better knowledge about the process and expectations, you can read other helpful guides on the keto diet. These guides will broaden your perspective on a diet and help you make the right choice toward leading a healthy lifestyle.