How to Start the Keto Diet and Ways to Stick With It?


You have decided to go for the keto diet. It seems to be a good plan and you are eager to begin it. However, it can be a tough task just to begin with the low-carb based diet and one that has high-fat kind of eating.

Of course, there would be a restrictive meal plan in such a diet. Also, this is a common diet that most of the American follow or like to go with. One that is filled with high carbs and containing processed foods. Now most health experts feel that you need to take time to get prepared for the full-on keto diet. Make sure to check out your kitchen and the pantry. Get rid of the foods that are not compatible for the keto diet. Maybe consolidating them would be a great one if other people in your home would want to eat them.

After that, you can check the various keto recipes for a week. Well, just think about what you can easily grab faster when you are hungry among meals. Try to get a list and go for shopping. Keep in mind that the more keto food you have in the house, the easier it would be to get stick to the plan.

Dietitians recommend that you include food items like olives, avocados, seeds, nuts, coconut, eggs, olive oils, collagen protein, canned salmons, etc. These are some of the stuffs that you can purchase in the powdered form and even mix with hot and cold drinks.

Furthermore, most of the doctors commonly advise that one need to stock up on the pre-washed and pre-cut vegetables like broccoli, mixed green, and zucchini, etc. All these are the ones that are filled with good high-fibre and low-carb options. Sometimes you would be short on time, in that case, just purchase the prepared ones from the store. Well, having frozen berries, coconut milk, and spinach on hand would mean that you get all the things that would make a tasty keto smoothie.

Definition of a Keto Diet

You can describe the keto diet in many ways. However, the most common definition can be of low-carb, high-fat, and somewhere around to low-to-moderate protein-based diet. If you do not know about the phrase like low-carb and high-fat, that means it is tough for understanding what keto diet would be like.

Here the simplest manner to understand the keto diet is by restricting the carbs to the point where one need to enter and sustain the ketosis. Well, the ketosis is nothing but a metabolic state where your body would consistently be using and burning highly efficient alternative fuel known as ketones.

For producing ketones, and even entering the ketosis, one needs to continuously trigger the procedure in the liver, and this is called as ketogenesis. The best and healthiest manner would be through the limitation of the carb consumption more than any of the other low carb diet.

Such a type or version of the low carb-based diet called as the ketogenic diet. The major objective of such diet would be to limit the carbs and that too to the point where it would stimulate the ketogenesis and even help you to enter the nutritional ketosis.

Sometimes you will not be promoting the ketone production and even maintain ketosis. That means you are not on the keto diet. You would have doubts whether undergoing through the massive shift present in the diet is worth it?

What Is the Secret Behind the Keto Diet and Its Usefulness?

Frankly, keto diet is quite simple. However, it would be tough to adapt at first. Moving from eating all the high-carb foods that you want to filling up on the fat to produce fuel needs a huge change in the physiology and even the lifestyle of a person.

Do you think the results of the keto journey worth the time and effort? Here this is based on the stamina and aim of the person. For various people, the answer would be positive. The high-quality studies based on the keto diet shows that it is highly consistent and leads to the same or a more weight loss compared to other of the popular diets.

Also, the current research shows and even indicates that the keto diet can help one with most of the common conditions. These are the ones that people struggle nowadays, and would include heart diseases, type 2 diabetes and even Alzheimer diseases.

Frankly, there are two major mechanisms that are always great about keto and gives best results. These are –

Reducing Calorie Intake

With the keto diet, one can consume high-starting whole food. There would be restriction on the processed food that stimulate a huge appetite. Due to this, various keto dieters feel full all around the day and that too without the requirement for eating various calories before.

The huge reduction of the calorie consumption would lead to weight loss and there can be improvements of the many biomarkers that are linked to the type 2 diabetes and heart diseases.

Increasing Ketone Usage

Well, ketones are the most effective energy sources, and these are in many ways. However, they are not created unless one lacks the need for the consumption of sugar. These are required for supporting the brain function. When one burns the ketones for the fuel, they would lead to various positive effects throughout the body and these include the brain health optimization, increased energy levels, etc.

Now the powerful combination of the sustainable calorie reduction and the production of ketone diet would be unique and even useful in many ways. These would be much better compared to other diets. Most importantly, you can follow them if you want.

5 Steps for Doing and Continuing With the Keto Diet

Irrespective of what you are viewing online, you need to keep in mind that just eating keto foods would not give you the required results. You need to get the best out of the program, and for that you should fine-tune the calories, macros, and follow the keto meal prep approach. That would or should match the goals you have.

For helping you see the necessary progress and ensuring the keto diet works for you, the following are the steps you need to follow. The following are the steps to follow –

1. Find Out Your Fitness Goals

Just before going to any diet, the primary step would be to identify the ‘why’ or your primary goals. That would be establish the dietary needs and help your focus to move forward. You need to determine if your hard work is paying off.

There are four major reasons that some people need to consider changing their eating. Here all of them will not be fit for the keto –

  • Muscle Gain
  • Weight Loss
  • Improved Health
  • Improved Performance

Frankly, weight loss or the fat loss is the most common reason why certain people opt for keto exercise. If this is your goal, then you need to maintain a calorie deficit is the major agenda that you should follow. The progress can be measured through viewing a scale that decreases or adjusting the body composition. These would be assessed by usage of the body fat analysis tools.

Regarding the muscle gain, this is an important weight gain. Also, it is not ideal for everyone. Moreover, the presences of the ketogenic diet can sometimes be the best diet for creating muscles. The major reason for this is the beneficial role of the usage of carbohydrates in training.

However, it will not stop all people. For some people there would be big results. Getting more muscle need one to focus right on getting extra calories, training, and macronutrient balance. Plus, one must correctly measure the progress, and for that a body composition test is needed.

Of course, fat can be a huge and valuable source of energy. This is what many athletes would like to tap into. Basically, this is precisely why keto can be used for increasing performance of endurance athletes. Here these means ones who do not require consistent explosive power or frequent high-intensity training. In addition, nutrient timing and adequate fuelling would be the primary focus of this goal. Also, performance progress would be measured using the fitness goals and even assessing metabolic efficiency.

2. Calculating the Daily Calorie Goals

As soon as you have identified the major health and fitness goals, well, the next step is to calculate how much amount of calories you must consume each day. That is for losing weight, gain weight, or maintain your weight.

The best method for that is through the online calorie calculator. Even this can be by downloading the fitness app that uses your height, age, gender, weight, etc.

  • Learn a lot about how much calories you can burn each day.
  • Learn a lot regarding how much calories you would need a day to lose weight.
  • Learn a lot about how many calories you need each day for gaining weight.

3. Calculating the Keto Macros

The largest impact on your weight would be the calorie control. Still a good understanding about the keto macros is the fundamental need for your success. 

This is most common when you are trying to get into the ketosis. In that case, hitting each of the carb goal each day is very much important. The keto diet is created for following a strict kind of macronutrient targets. These consist of the high fat as well as too much low crab intake. 

Well for many people, the breakdown can look like the below – 

  • 25% of calories from protein
  • 5% of calories from carbs
  • 70% of calories from fat

But the correct ideal macro ratio for any one is based on the fitness, metabolic efficiency as well as other major individual considerations. 

Creating Your Keto Menu

Now you are going to begin planning the dream keto menu. However, just before you begin loading the bacon as well as cheese, there are certain things that you would need to think about. It is about the food choices.

The nutrition and quality of the foods you are going to eat are still important for your overall health and well-being. Furthermore, selecting better nutritious foods can assist with the energy levels, mood, and potentially cravings. That can assist one to stick to the ketogenic diet longer.

When it concerns the keto diet, there is the high intake of fat and little carb intake. Hence, this would make meal planning challenging as a huge number of high carb foods are not one of the best keto-friendly food items – like grains, breads, starchy veggies, and fruits.

Furthermore, carbs would be hugely bulky portion of many people’s diet. That means you would have to find the keto alternative. At times, it involves modifying the way you must think about the meals in general.

Basically, the best staples of the greatest keto diet are healthy carb substitutes. There are many vegetables food items like mashed cauliflower, cauliflower rice, spaghetti squash, portobello mushroom buns, zucchini noodles, etc.

At times you would have to keep your nutrition at check. The bulk of your keto diet contains nutrient rich low carb veggies, healthy fats, and quality proteins, etc. These help one to get the best balance and the whole great nutrition to make one go on.

Slowly when you can have a good understanding regarding the nutrition behind the food choice of yours, you get to realize that all plant-based food items are carbohydrates. Rather than forgoing the valuable plant related healthy food, there would be always diet hacks that you can use.


Well, the keto diet is an incredible one. A great change in lifestyle would help you to become more fit and in great shape. Keto based diet can be something that you need to try. Just go for that and see how great this way of food diet helps you to become more active. Most importantly, you would need to consult your dietitian before going for such diets.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.