So you've heard the arguments, weighed the challenges and benefits, and decided you're in. You're going keto.

First of all, you are in good company. More people, and more athletes, than ever before are adopting a very low-carb, high-fat diet and following it for months, or even years, without stopping. Once they manage to switch from using carbs to using fats and ketones for fuel, they find that they are leaner, healthier, and more mentally focused than ever before.

But for every lifter who ends up loving the keto diet, you'll find another who had a miserable experience and bailed after just a few days. It's a shame, because they probably could have felt just as good if they'd simply had a better plan, or a plan at all.

Here’s what you need to know to improve your nutrition and supplementation during the crucial first month of the ketogenic diet—along with a complete sample meal plan!

List of Ketogenic Foods You Should Have (and Shouldn't Have)

Ready to head out the door and start grocery shopping? Slow down. Check your pantry, refrigerator, freezer, and secret hiding places under your bed and remove foods with significant carbohydrate content. In the early days, you might end up wanting them, really badly. This also means fruit. Even carrots and onions are too high on the glycemic index to work with keto.

Have you done it? Cold. Now, here are some of the basics you should build your ketogenic diet around:

• Nuts and seeds fats : cashews, macadamia nuts, pumpkin seeds
• Avocado
• Whole eggs
• Full fat cheese
• Veal: Ground chuck (80/20), filet mignon, porterhouse, ribeye
• Chicken: Thighs and legs
• Vegetables: spinach and other vegetables, broccoli, asparagus, cabbage, mushrooms, bell pepper
• Pork rinds
• Olive oil
• Salted butter
• Heavy Cream
• Sour cream
• Cream cheese
• Fatty fish: Salmon, mackerel, sardines, anchovies
• Bacon
• Chicken broth or bouillon cubes with at least 1 gram of sodium

That last item may surprise you, but for many people, it makes all the difference.

"Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium."

Because? When we cut carbs, we quickly deplete glycogen, the stored form of carbohydrates. For every gram of glycogen we lose, we lose 3 grams of water. Adding broth will help prevent dehydration and improve the way you feel about the diet. Water is not enough on keto; also needs enough sodium.

Having some super-fatty treats to help you hit your ambitious macros is also a must. Fortunately, many people have already been where you are going and have come up with some tricks to make the transition into ketosis easier for you.

"You can find many recipes for "fat bombs" on the Internet." "These are great for satisfying your sweet tooth and are a great way to increase your fat intake without skipping out on protein. Plus, I'm a big fan of salted pumpkin seeds, and salted sunflower seed kernels. Believe it or not, pork rinds are also a really good keto snack."

Ketogenic Diet Meal Plan For Beginners

Keto Fast Food Anytime: "Fridge To Skillet"

This is an easy way to make a tasty, keto-friendly meal and clean out the fridge. The more variety of ingredients, the better! Macros will vary depending on the protein and vegetables you use.

Add the following to a pan with butter or olive oil:

• Protein: ground beef, sausage, bacon, chicken, eggs.
• Vegetables: Peppers, onions, cabbage, mushrooms, asparagus, tomatoes, zucchini
• Sugar-free seasoning: salt, pepper, garlic, taco, ranch
• Cheese: Just grate it on top and let it melt.

Snack Ideas:

• Jerky (Watch the carbs here, because different flavors can quickly add up to the carb count)
• Cheese cubes
• Nuts and seeds
• Pork rinds
• Vegetables and sauce
• Sugar free gelatin

Calculating and Adjusting Macros for Keto

You may think you have what it takes to make the switch to keto without tracking your macronutrients, but you're probably wrong. Getting Your Macros Right It is the most important aspect to start the path of a ketogenic diet.

"Yes, tracking macros can be cumbersome and tedious, but it is absolutely essential during the first few weeks of a ketogenic diet." "The diet will likely go against everything you've done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it."

No matter what your diet has been like before, keto will be a big change. If you are coming from a Standard American Diet (SAD), your carbs will be way down, your protein may go up or down, and your fat will go way up. If you are coming from a bodybuilding style diet, your fat intake will increase to alarming levels and your protein will likely decrease significantly.

Will my protein drop? You read that right. A ketogenic diet eating plan represents a macro-distribution approach that is restricted in carbohydrates, high in fat and moderate in protein. This is how macros end up looking for most people:

• Carbohydrates: 5-10 percent
• Fats: 70-75 percent
• Protein: 15-20 percent

Start your calculations with carbohydrates and protein, keeping your carbs to less than 50 grams per day.

"I recommend that only 5 percent of calories come from carbohydrates, which typically average less than 30 grams," she says. "I understand why people get nervous and panic, thinking 'Can I have a salad?' That's why I recommend tracking only "net carbs," which are total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, meaning it has 2 grams of net carbs. Plus, leafy greens are very nutritious and contain a lot of fiber, so you can pretty much eat as much of them as you want and still stay under your limit.

"In terms of protein," he adds, "it's often recommended that athletes on a ketogenic diet aim for protein between 0.6 and 1.0 grams per pound of lean mass, not per pound of body weight. Here's an example of how you might calculate the protein needs of a 180-pound lifter who's at 15 percent body fat:

• 180 pounds x 0.15 = 27 pounds. of fat
• 180 pounds - 27 lbs. = 153 pounds. lean mass
• 153 pounds x 0.6 g = 91.8 g
• 153 pounds x 1.0 g = 153 g
• Protein range = 92-150 g per day

If you don't know your body fat percentage, ask yourself the question. proof or use our calorie calculator and multiply your daily intake by 0.15-0.20 to determine your daily protein needs.

Why So Little Protein On Keto?

If you're used to a protein intake well above your body weight, let alone your lean body mass, you may be skeptical about a diet that calls for cutting your protein intake in half.

"At first, I was terribly worried about losing muscle mass due to low protein intake," he says. "But I lost absolutely no muscle and was able to add lean mass to my physique. How is this possible? It's because ketones have a 'protein-sparing' effect. So tons of protein aren't necessary."

What happens if you go too high? Simple: say goodbye to ketosis! Certain amino acids are gluconeogenic, meaning they can actually be used to make carbohydrates.

Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbohydrates. That being said, once you gain more experience with your personal levels of ketosis, you can start playing around with how much protein you consume in a day.

Living The Fat Life

The easiest macro to calculate on the ketogenic diet is fat. Once you have your carbs and protein set, simply fill in the rest of your daily calorie needs with fat sources. If you want to gain a little weight, add about 500 calories or 55 grams. If you want to lose weight, reduce your fat intake by 200-500 calories, or 22-55 grams.

When following a ketogenic diet, most people inherently start out with a fat phobia and are afraid of lathering up. 

"It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Now, all of a sudden, you're eating 200 grams of fat a day. There's a huge psychological component to conquer before you can be successful on the keto diet. At first, it's like trying to convince people 1,000 years ago that the world is, in fact, round, not flat."

Still, it can be difficult gain enough weight when you start this diet. The menu includes butter, nuts, coconut and olive oil and fatty cuts of meat. However, don't overdo it with polyunsaturated fats like soybean, corn or sunflower oil. Ketogenic dieters who increase their intake of these fats often end up with gastrointestinal problems that cause them to abandon ship.

Defeating the "Keto Flu"

You've probably heard horror stories about how competitors feel when they cut carbs or when the average bro talks about keto. However, chances are those people were not actually in nutritional ketosis or, more importantly, were following a well-formulated ketogenic diet. Yes, you may experience some confusion and discomfort, but it doesn't have to be intense if you handle it well.

In just a couple of days of eliminate carbohydrates and increase fats, ketone concentrations in the blood increase and the brain will begin to use them as energy preferentially. This initial keto-adaptation process typically takes about four weeks to complete, at which point you will reach peak fat-burning adaptations.

Almost all of the keto diet side effects you hear about happen in those first four weeks, sometimes even in the first 4-5 days. Experienced keto dieters swear that most of them can be attributed to one cause: a lack of electrolytes.

"A lot of people jump right in, thinking all they have to do is cut carbs and increase fat. Suddenly, they hit a wall and get 'keto flu.' They feel tired, lethargic and experience headaches." "The main reason they have these symptoms is a lack of the three main electrolytes: sodium, potassium and magnesium. If you are deficient in any of these, you will suffer mentally and physically. This is the main reason people fail on the ketogenic diet."

So how do you get enough of these big three? Sure, you can use supplements, but it's not necessary. A better approach is to make some small changes to your eating plan.

"For sodium, I recommend salting your food, eating salty snacks, and using chicken broth." "Increased sodium is hard for people to understand because they associate sodium intake with water retention and fat loss. But replacing lost sodium is critical, especially when you exercise."

As for the other two electrolytes, meet your new best friends: avocados, vegetables, and nuts.

"I suggest you eat 1-2 avocados per day." "Green leafy vegetables are also a great source of potassium and magnesium."

The fattiest nuts and seeds, such as almonds, pistachios, walnuts, pecans, and pumpkin seeds, are also the ones that contain the most magnesium. Make them a regular part of your ketogenic diet, but don't be afraid to supplement them if needed.

If you start to get muscle cramps or headaches, mix a bouillon cube into a cup of hot water with a tablespoon or two of salted butter. Not only will this alleviate some of the symptoms, but it will also provide an easy avenue to increase fat intake.

Ketogenic Workout Supplements

The most scientifically backed performance-enhancing supplements, such as monohydrate of creatine , beta-alanine and caffeine, are all A-OK on the ketogenic diet. So if you do a pre-workout, you should be able to continue without any problems. I would also recommend drinking some broth before your session to ensure your sodium and magnesium levels are on point.

As to branched chain amino acids You will find smart people who swear they are keto friendly and others who don't. One of the BCAAs, valine, can be glucogenic, meaning it can lead to glucose production and potentially contribute to leaving ketosis behind. [1] But does that mean it will happen? Not necessarily, especially if you are a casual supplement user.

For your first month or so, be moderate but not too strict. If BCAAs help you train and recover, take them during your workout, but don't drink them throughout the day. And if you have any doubts about whether they are affecting your ketone levels, your test sticks should tell you.

This is a good point to reinforce that if ketosis is your goal, you should test your ketone levels with keto bars or something similar frequently. Don't assume your plan is working!

Many keto dieters also rely on the MCT oil found in coconut oil (MCT simply stands for medium-chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Unlike other fats, MCT oil does not pass through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized, releasing energy as a carbohydrate and creating many ketones (which can be used as fuel) in the process.

If you want to have a protein shake post-workout, that's probably fine as long as you have room for it in your macros. But look for one that is very low, like zero, in carbs. Pure isolates, such as 100% Whey Isolate , are extremely low in carbohydrates. If you have trouble incorporating fat during the day, add a tablespoon of olive oil to your smoothie. You won't taste it and it will give you 13-14 grams of fat quickly.

If you're the type who consumes carbs post-workout to spike insulin, stop. Put down that Pop-Tart!

Whatever you do, resist the urge to cheat, refeed, or deviate from the plan. In particular, during the first few weeks, the ketogenic diet requires strict adherence. Stick with it and give it a chance to work!

References

1. Brosnan, J.T., & Brosnan, M.E. (2006). Branched chain amino acids: regulation of enzymes and substrates . Journal of nutrition, 136 (1), 207S-211S.