The ketogenic diet is a fairly simple approach to eating healthy foods that are low carb, high fat, and moderate protein. The lack of carbs forces your body to burn fat rather than glucose to produce energy. The result is ketone production, increased energy, and improved mental clarity, along with a myriad of other health benefits.
How do I get started?
The best way to get started on keto is to do what you’re doing right now, asking the right questions and doing your research. niKETO exists as a resource to help people who want to change their life using the keto diet. We breakdown every part of the keto lifestyle and answer all of the most important questions a new ketoer could have. Our mailing list and social media accounts – twitter, Facebook, and Instagram - are all designed around helping you get started and they are set up to answer any question you may have that’s not covered by the site.
Once you have the knowledge and you know what you need to do, it’s time to jump in. Go to the store, buy the keto foods you’ll need to support your new low-carb life and come see us here at niKETO if you need any recipe ideas or if you want to humble brag about your keto progress.
What are macronutrients?
Macronutrients are basically the main categories your daily calories fall into. There are 3 main macronutrients that keto is concerned with tracking:
FAT: Eat healthy fats and make them about 75% of your daily calories
PROTEIN: Used to grow and repair body tissue, this is a vital macro that must be limited to 20% on keto to avoid gluconeogenesis
CARBOHYDRATES: The only one of the big three macros that you can absolutely live without. Keto limits carbs to 5% of your daily calories so as to prevent glucose production.
What should my macros look like and which ones are important to meet?
Macros are the three main macronutrients we get from our food: Fat, Protein, and Carbohydrates. So when we say macro numbers, we mean what percentage of your daily calories should come from each of these three groups. The breakdown looks like this:
75% of daily calories should come from healthy fats.
20% of daily calories should come from protein.
5% of your daily calories should come from healthy carbs.
It’s important to meet all of these requirements as each macro plays a very specific role in keto.
A high percentage of fat ensures your liver will create ketones as your body’s new fuel, replacing the glucose that’s been causing weight gain and other issues.
Protein is important for muscle and tissue repair, but too much protein can result in gluconeogenesis which takes excess protein and turns it into the glucose we are trying to avoid on keto.
Carbs are severely restricted on keto, but you are allowed 20g per day. Those 20g should come from healthy, leafy greens and vitamin rich sources.
Use our calculator to get your personalized macro numbers.
How long does it take to get into ketosis?
It can take anywhere from 1 day to 2 weeks to reach a ketogenic state. It depends entirely on you and your physiology. Age, activity level, gender, and height & weight all play a role in your ability to reach ketosis.
The time it takes to achieve ketosis is spent burning off your body’s glucose stores, getting rid of all those saved up carbs. You can help speed the process along by exercising and forcing your body to burn the glucose for fuel at a quicker rate, and you can also speed things up by fasting or trying intermittent fasting.
The important thing is to not give up and to let the process happen. Even if it takes two weeks, be patient.
How can I tell when I'm in ketosis?