Ok so, the name of this article is Everything you need to know to GET STARTED... not everything you need to know... there is so much information about this diet that it can be overwhelming and cause what I call analysis paralysis lol you'll analyze everything and do nothing! It's better to learn just enough to get started and then come back to learn more as you go... Just bookmark this site and check bak often for more info, recipes FAQ's etc.
So what is a "keto" diet? It is high fat, moderate protein and low carbs.. The diet will force your body to burn fats for energy rather than carbs. Although it is not necessary to count calories / macros. I find that in the beginning it's a good idea to atleast calculate your macros as a reference point. It will help you to understand how much fat and how little carbs you should actually be eating to hit your % goals!
You should always stay within 5% of the following macronutrients breakdown
5 % Carbs
There are tons of apps out there that will allow you to log your daily food intake. I used MyFitnessPal because it was easy to plug in all your food and quickly view the graph to see where you are at % wise. I personally only tracked things for the first 3 weeks after that you will just kind of know...
Again remember to just use this as a guideline, do not fixate on calories... calculate your calories to give you a general idea.
Easiest way to calculate your total daily calories for weightloss:
Your Current Weight * 10
You can add calories to this for an exercise you do. For example:
You weight 125lbs 125*10 = 1,250 Calories
45 Minutes on elliptical you burn 300 Calories
Total Calories you can consume and still lose weight = 1,550
** Again do not fixate on calories this is just a loos guideline, whats most important is hitting the % goals at the end of the day
Enter info into your My Fitness Pal app in Goals
Under Calorie and Micronutrient Goals
Enter the Total Calories (current weight *10)
**You can enter in the extra calories for exercising each day as you go
Enter your Macrobutreint goals 75% Fats/20% Protein/5% Carbs in the app
You will then log all of your food intake daily into the App. This way you will easily be able to check your %'s to make sure you are within range. If your Fat is Low but your protein is high then you know you should have a high fat low protein snack etc. It will get easier once you start. By Logging everything you eat it will also be easier to troubleshoot if your weightless stalls or in you are unable to get into the ketosis state.
Ok so you've calculated your macros & downloaded my fitness pal. Now for the fun part!! Go grocery shopping!!
Starter Grocery List (Click Here)
Remember this is just to get you started with simple things that will surely and quickly get you into ketosis.
In the beginning it's important to just stay pretty basic with your diet... it is important to get your body adapted as quickly as possible to this new way of eating. After about 2 weeks in and once you have already confirmed that you are in ketosis then you can start getting creative by adding some of my tried & tested keto snacks (link to keto snacks blog) For me personally when I started out i kept my meals pretty similar everyday. Since I already knew the macronutrient breakdown was good, I would just eat very similar meals each day to make it easier.
Use Ketostix to determine if you are in ketosis. It is a urine test strip. Start testing on day 3. You can purchase them for 9.95 from Amazon.com (direct link below) They are an excellent way to track how your are doing. Test first thing in the morning. If after 5 days you have not shown a color change on the stick there could be some hidden carbs in your diet. If you are having trouble getting into ketosis send me an email and I will help you to determine the issue.
Any color change at all means you are in KETOSIS, WOO HOO
Do not worry if its not dark, when you test dark it typically just means you are a bit dehydrated
If you are looking for additional guidance, let me help you! Custom Keto Plans available starting at just $25
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