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r/keto, seriously. Their faq and how-to is what made keto a reality for me.
I assume you’ve done some research or read other posts, but since I’m re-committing anyways I’ll tell you what I’m doing.
I’m admittedly a carb-a-holic and gained 10lbs over 3 weeks over the holidays at my parents house who have horrible diets. I have very little self control over bad things (chips, candy, bread) that are available. When I’m in my own apt, however, I just don’t buy/keep those items and then I’m fine.
Also, I’m not “strict keto,” which means my goal is low carb, not completely “clean” eating. For example, I’m not making my own mayo and I eat processed foods (jerky, sausage, shredded cheese etc).
First week:
- Progress tracking. Weighed in and many people like to take photos because of the drastic changes in inflammation and weight.
- Cut carbs. Not going from a carb-lover to no carbs because I can’t. I’ll be weaning down through the week.
- Groceries/food. I’ve cleaned out the food I can’t have and gone keto grocery shopping - high fat, low carb, protein.
My core shopping list: butter, coconut oil, MCT oil, mayo, sour cream, salad/spinach, brussel sprouts, broccoli, cauliflower, avocado, asparagus, peppers, almond butter, pumpkin seeds, eggs, cheese (sliced, string and shredded), ground beef/turkey, burgers, canned chicken, sausage, bacon, beef jerky, Powerade zero
Take home message: need a lot of fat - more than you even think - and you get that through butter/ghee/oils/avocado; vegetables are great (especially green) because the higher fiber content, lowering your next carbs; avoid sugars, be wary of too much fruit
- Water and fluids. Drink tons of water, coffee and /or tea to curb your appetite, stay hydrated and flush your system.
Second week:
- Counting macros. You’re looking for net carbs: carbs - fiber - sugar alcohols (when applicable) = net carbs. Use any online calculator to get your calories/macros but should be approx 70% fat, 25% protein and 5% carbs
- Exercise. Morning workouts are my preference and I workout fasted (no food before). This helps deplete your glycogen stores and helps you maintain ketosis. Start out slowly as you’re body is adjusting to food changes.
- Water and fluids. Keep up high volume of water and other keto-friendly fluids. I love keto coffee (coffee with ghee and/or mct oil) because it keeps me full until 1/2pm when I’ll have my first meal.
Week 3+ continue to count macros, exercise and drink fluids! Minimizing alcohol, carbs and sugars.
Scroll down too ... this question is asked every 10 questions or so. Remember that the beginning is the most challenging part, but the payoff is worth it.
Ooo me too
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