If you haven't already, I suggest you start by reading "What Exactly is the Keto Diet?" to learn more about the history of keto, the science behind ketosis and keto flu.
Living the low carb life doesn't have to be difficult. Although it may require work in the beginning, familiarizing yourself with the GO FOODS, avoiding the NO FOODS, and learning the tips and tricks to keep you on the ketosis train, it will eventually become a way of life and second nature to you.
1. Carb Counting
Calculating your carb intake is a very important step in making sure you stay on track with your new keto lifestyle. You wont have to do this forever, it will eventually become second nature.
In order to get your body into ketosis, your aiming to eat between 20 - 50 grams of net carbs per day. Everyone is different and some people can eat more carbs and still be in ketosis, while others may need to eat even less. A good starting point is to aim for your net carbs to be below 25 grams a day. You can adjust this upwards or downwards as you progress to keep it in line with your goals.
Net Carbs = Total Carbs - Fiber
To help you track your net carbs, I suggest downloading a calorie tracking app to provide you with an easy way to track your daily calories and nutrient intake. A lot of people I speak to use MyFitnessPal. Its great because its free, but word of caution - the food database is uploaded by users and its not always accurate - so make sure you always read the labels of the food you are eating.
2. Spring Clean your Kitchen
Sometimes - life just gets the best of us and we fall into old habits and bad temptations. Don't let yourself fall into the temptation trap. Get all the high carb foods out of your kitchen. This includes all chocolate and candy, ice-cream, sugary drinks, pastas, bread and rice.
Then, stock your kitchen with all of the low carb and high fat foods that you will be eating and snacking on. Once all the bad temptations are gone for good and you are armed with great keto friendly alternatives, you will be well on your way to keto success.
3. Keep it Simple
Keto is a lifestyle and you need to make sure it fits in with the way you live. The key to success with Keto is keeping it simple. One of the biggest reasons most people fail (on any diet really) is that it gets to complicated and time consuming. Find a few recipes that you can prepare quickly and easily, so that you don't fall off of the keto wagon before it has even started moving. Once you start building your confidence and have got the hang of carb counting, you can easily start experimenting with the many great recipes available and find you inner keto chef.
If you are looking for some quick and easy keto recipes to get you started, start here.
4. Plan Ahead
In order to make sure that keto works for you, I suggest planning ahead. This looks different for everyone. For many, it involves bulk food prep in the beginning of the week. Personally, I prefer preparing a weekly meal plan and doing a bulk grocery shop so that I have everything I need when I am ready to cook dinner at night.
Having a plan in place and knowing what to expect will help keep you on track and avoid you falling into old habits.
5. Eat Low-Carb & High Fat Foods
In theory, a keto diet is pretty easy to follow - high fat, low carb and moderate proteins.
You need to get familiar with the GO FOODS, and make sure that you are avoiding the NO FOODS.
Below are the minimal basics. For a more comprehensive list of Keto GO and NO Foods, click here.
If you are ready to get started, why not try out some of these easy recipes:
We follow a Keto lifestyle and love sharing our tips and tricks on what makes this way of eating work for our family.
We realize that there are lots of definitions and guidelines of what exactly a keto or low carb lifestyle entails. We prefer not to put ourselves in a box and we follow the definition of "keto" that works for our lifestyle. This helps us ensure that we can stay on track and receive the results and the benefits that this way of eating provides.
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