Getting Started with Keto doesn’t have to be difficult
I think the hardest part of many people’s keto journey is getting started. You read article after article, do too much analysis and wind up with analysis paralysis and another 15 lbs. Well, that’s how it happens for me. Sometimes I spend too much time researching and planning and not enough time doing.
You can approach it one of two ways.
Way 1: Cold Turkey. Cut all carb-heavy foods. Cut out all sugars. Just jump straight in. Keto level 1000.
Way 2: Slow transition. Each week cut out something different.
I went with way 1. I was tired of feeling sick and tired. Each week was the week I was going to “start eating better”. One week I just did it. This method requires going to the grocery store, buying everything you need for a week of meals and prepping your butt off. For my cold turkey keto start, I didn’t even clear the carbs out of the house. We wound up throwing everything away about 2-3 weeks into the ketogenic way of eating. I used a getting started meal prep to begin this way of eating. It’s quite simple though. Let me give you the basics.
The basics of eating keto
The ketogenic diet is a way of eating based on a high fat, low carb, moderate protein diet. You eat about 0.6-0.8 grams of protein per pound of body weight depending on your estimated lean body mass. The ideal net carb range for Keto beginners is 20-25 grams of net carbs. Net carbs equals total carbohydrate number minus the fiber and sugar alchocol number. Due to this net carb number, many assume this way of eating is too restrictive but it is not. Many individuals can eat up to 50 grams of net carbs without negative side effects but this varies from person to person. I’ll be including a link to a calculator for your ketogenic “macros” in a future post.
Let me make it easier though. An example of a keto lunch: baked chicken thigh with lemon pepper seasoning, broccoli with cheese and butter. Broccoli contains carbs but they also contain an amount of fiber that negates the negative side effects of too many carbs. In addition, butter helps you to stay satiated, fat is not the enemy you think it is. The cheese has a nice fat/protein ratio and it delicious. The lemon pepper seasoning keeps your food from being too boring. Snacks are simple items like cheese sticks, eggs, pepperoni, etc. Whatever you like that fits into the keto lifestyle.
Keto Recipe Advice for Beginners
Google is your best friend to find Keto friendly recipes but I recommend that you don’t begin keto with complex recipes that send you to the store for almond flour, xantham gum, and psyllium husk. I recommend that you start out with basic meals that consist of moderate fat protein (chicken, ground beef, ground turkey, pork, etc.), a low carb vegetable (kale, spinach, broccoli, lettuce, cabbage) and a healthy fat (grass-fed butter, coconut oil, olive oil, avocado oil, avocado). Eating simple meals allows this way of eating to be a breeze to start.
The number one thing to remember is not to push yourself and that you don’t have to be perfect. Make little changes that make it easier for you. This goes for any way of eating for your lifestyle. If you are eating keto, LCHF, vegetarian, high carb, low carb low fat, vegan, paleo, whatever it may be. Remember changing your way of eating is for your weight loss goal or temporary, it should be something you continue for life, for health, and for your future happiness.