How to Start a Keto Diet: 5 Easy Steps to Ketosis and living your best life
Congratulations! You have decided to start living a ketogenic lifestyle. You have chosen to burn fat for fuel. In this article you will learn how to start a keto diet.
This guide will not tell you how to count your calories, just how to easily get into ketosis and fat adapted. I highly recommend doing these 5 steps before worrying about calories.
Ok so Basically …
The first thing to remember is the basic premise of how to start a keto diet: low carbohydrates, moderate protein and high fat. These three components are called “Macros”.
Step one: Quit Sugar
The first step in how to start a keto diet is to get your carb count for the whole day down to 20 or below. These carbs are net carbs. Net carbs=carbs- fiber-sugar alcohol. For example if the nutrition label say’s 6 carbs, 2 dietary fiber, 2 sugar alcohol. Then the total net carbs for that food would be 6-2-2=2 net carbs.
Sugar is bad mmkay?
If you are here and reading this post I am sure I do not need to convince you that sugar is bad. Trust me, sugar sure tastes awesome but its not awesome for your body!
Dropping your sugars can be a bit daunting however it is how to start a keto diet right. Sugar is so addicting and delicious! Like most addictive things, sugar has its negative side effects. The excess sugars your body does not use up will turn into fat stores. Sugars cause inflammation and stomach upset. Sugar can cause your blood glucose levels to spike and crash causing mood and energy swings.
To sum up, after allowing my body to become fat adapted I no longer experience blood sugar spikes or energy crashes. Before keto I would nap every day at about 2 pm if I could. Now that I am fat adapted can go all day with no crash when I am running on keytones.
KETO PRO TIP : Read food labels. There is sugar in a lot of processed foods. Look out for ingredients like Corn Syrup, Cane Sugar, Natural Sugar or Honey. That’s still sugar.Becky – Omg Keto Yum
Keto Sugar Alternatives
Smart Sweets (OMG Gummy Bears! They’re so good!)
Keto Kookie (Nui)
Keto Sweets you can easily make at home
Step 2 – Replace your sugars with healthy fats
It is important to realize that eating enough fat is fundamental when learning how to start a keto diet. You have quit sugar and now it is time to ramp up your fat intake. This will help your body fat adapt quickly. By consuming high amounts of fat your body will get used to using fat as a food source instead of the glucose.
Don’t be afraid of fat
A common mistake with new keto dieters when learning how to start a keto diet. They don’t eat enough fat and become hungry and quit their diet. Don’t be that person. Go eat an avocado with salt and love it. Try a bulletproof tea and experience the deliciousness. Add some coconut oil or butter to your broccoli. You will be not missing sugar in no time at all.
Fat is not the enemy!
Ok – I know the standard American diet has demonized fats. Well, it was not the fat that made you fat its all that extra sugar, plus fat, being stored in your body for later.
A standard ketogenic diet calls for 75-80 percent of your daily calories to be fat. This is a lot of fat. To see what this looks like for me on a typical day check out my full day of eating posts here.
KETO PRO TIP : Use MCT oil to supplement your fats. This oil is easy for your body to burn. I call it rocket fuel actually.Becky – Omg Keto Yum
Healthy sources of fat:
MCT oil (Save 10% when you use coupon code OMGKETO10 )
Heavy Whipping Cream
Make some Fat Bombs!
Step 3 – Eat your Protein
Protein will not only nourish your body but it will also keep your belly full. You should shoot for .7-.8 percent of your lean body mass in protein.
Check the sales at your local grocery store and stock your freezer up. I stock up on sirloins if they are on sale, ground beef, chicken thighs, london broils and bacon.
Check out local farms for locally sourced meats. I get eggs from one of my neighbors and believe me free range chicken eggs taste so much better than the “normal” eggs. You can find free range chicken eggs at the grocery store for usually a dollar or two more than “normal eggs”.
KETO PRO TIP : Since you are no longer buying carby things such as cookies and crackers. You can afford to spend a little more on good meats and eggs. Invest in yourself, YOU ARE WORTH IT!Becky – Omg Keto Yum
Step 4– Get your electrolytes in check.
Because you are no longer consuming carbohydrates in the quantities that your body was used to before, your body will be burning up all the glucose in your body. Your body will be flushing a fair amount of water weight out of its system. Your bodies electrolytes will be flushing along with the water. It is important when learning how to start a keto diet to replenish your bodies electrolytes with nutrient rich foods.
Nevertheless some people experience a thing we call the “KETO FLU”. This is where your body is transitioning to burning fat for fuel instead of the glucose. A point often overlooked that is important to realize your body is deprived of electrolytes due to the flushing and some people can experience headaches or nausea. Get your electrolytes in order as soon as you start transitioning to try and cut off the keto flu before it starts.
–Keto Pro Tip : If you are experiencing a headache from the keto flu try a swig of pickle juice!Becky – Omg Keto Yum
The three big ones that you should worry about are salt, magnesium and potassium. I take potassium and magnesium supplements and drink sole water. I also add Pink Himalayan sea salt to my foods. Sometimes I grab a pinch of Pink salt and put it on my tongue as a pick me up.
Step 5 – Drink your Water
Like I stated above, your body is flushing out a lot of water weight when you first start keto. Water is important to prevent dehydration and keto flu. Try to drink at least your body weight divided by two in OZ of water.
I carry a water bottle with me through out the day to keep track of how much water I am drinking. Once you think you have drank enough water, drink some more. Do not pound the water. If you drink too much all at once it can be hard on your kidneys.
Keto Pro tip: Add a pinch of Pink Himelean sea salt to your water to get your salt in and to help your body hang on to the water longer.Becky – Omg Keto Yum
That’s it kids: That’s how to start a keto diet
In conclusion, follow these 5 steps.
If you can do these five things for a week or two then you are set. Give your body time because it is a good body, treat it well. Once you have mastered keeping your carbs below 20 then you should start worrying about macros and calories. Check out my All about Macros post here.