Keto-adaptation, your first steps towards the Ketogenic Diet

Keto-adaptation, your first steps towards the Ketogenic Diet

The keto-adaptation is a process through which we are going to start introducing the foundations for a Ketogenic Diet

Why follow a Ketogenic Diet?

The ketogenic diet is still surrounded by myths, worshipped by those who already known its benefits for health. For instance, it is used to treat some pathologies (1) or to lose some fat for a certain period of time. In fact, it produces some controlled adaptations that can improve the sport performance.

The latter tends to be the ones that causes more confusion

Actually, this diet triggers similar metabolic situations to fasting

Heart beat and scale drawings

Basic Concepts about Keto-Adaptation

It is not a Hyperprotein Diet

Unlike what many people actually think, it is a diet that tends to maintain a proper amount of protein, around 1.2g/kg of weight/day.


Let’s not mix concepts like ketoacidosis or nutritional ketosis:

  • On the one hand, the first is a pathology that increases the ketone bodies over 10 moles and blood glucose.
  • On the other hand, the second is a controlled ketosis produced by the diet and workout routine. Above all, the ketone bodies levels are between 0.45 moles and 7 moles, the glucose levels are low. In fact, these are the most interesting points from this type of protocol.
The ketosis is a physiological state that can happen naturally. For instance, when we are born and we drink breast milk which has a high fat and low carb content


Personally, I would not recommend this type of protocol to:

  • First of all, people with eating disorders.
  • Individuals with problems with the fat metabolism, such as a carnitine deficiency.
  • Moreover, patients with a deteriorated hepatic function, with a history of pancreatitis, renal failure and/or bad fast digestion.
  • Finally, those who suffer diagnosed nutrient deficiencies.

Ketogenic diet written in a notebook

Before Starting the Keto-adaptation

Apart from assessing the previous contraindications, I would suggest doing a complete analysis before starting

Thus, you will be able to see if you could reach the objective with a low carb diet without many issues.

Regarding the analysis, do not be alarmed if you do another one during the diet and some parameters are altered.

Repeat it once again after going back to a diet with more carbohydrates or the one you used to follow.

Do not start the Keto-adaptation…

If you want to lose fat in a rush, go over some of the related points.

If your objective is looking for metabolic flexibility, training your body to use different energy systems efficiently. Analyze the season, approaching competitions and workouts thoroughly. Beware that it will hinder you performance, specially at the beginning.

Man and woman weightlifting

Fasting and Ketogenic Diet

Quite frequently they have similar effects. In fact, they can create a synergy if we combine them. However, both can produce a lot of stress if your body is not adapted. Therefore, you should decide if it will be good for you to combine both systems or not.

First Steps towards the Ketogenic Diet

Here you have an example with some of the points I like to put in practice when it comes to eating to reach ketosis. This is an example based on evidence but also on my own experience:

Egg for Breakfast

Eating eggs for breakfast has many benefits, specially regarding the satiety (2).

Green leaf veggies will be your allies

Above all, they are nutritionally dense which is interesting for us at this point. In addition, they have a low carbohydrate content and a lto of water and fiber, increasing the satiety.

Fresh spinach, lettuce, lamb’s lettuce, cucumber… you can add them to all the meals if you like. For instance, we make a salad with half an avocado for lunch and another for dinner.

Oily Fish

Due to their fat content, but also due to the benefits from their fat Omega 3. In fact, I would include this type of fish on a daily basis.

Sardines, salmon, tuna, mackerel… you can buy them fresh or canned.

Extra Virgin Olive Oil

You can add a little bit more to your recipes, although it is important to follow the recommended amount. In this case, you should use less, otherwise it would hinder the protocol.

For example, an interesting product that we could use is fatty cheese. Above all, it has fatty acids that can help to trigger the ketosis, apart from improving the adherence to the diet


It would be interesting to add a little bit of sea salt and drink plenty of water.


One day menu to start the Keto-adaptation

Here you have an example of a hypocaloric menu with 1500kcals designed for a person that weighs 57kg.


The distribution of macronutrients and the amount of each macronutrient per kg of weight are:

Macronutrients graphic

Menu Structure

Keto-adaptation menu


Keto-adaptation ingredients

Meal Distribution

Keto-adaptation meals


  1. Boison D. New insights into the mechanisms of the ketogenic diet.
  2. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. Short-term effect of eggs on satiety in overweight and obese subjects.

Related Entries

  • How to follow a Ketogenic Diet?
  • How does a Ketogenic Diet affect the Intestinal Microbiota?
  • Ketogenic diet, alternative against cancer
Keto-adaptation Review

Difficulty to follow the diet - 81%

Fat loss - 93%

Sport performance - 71%

Food diversity - 68%


HSN Evaluation: 5 /5
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About Paloma Quintana
Paloma Quintana
Paloma Quintana (Nutricion con Q) shares information on topics related to healthy eating and sports nutrition through her social networks.
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