You’ve hesitated, you’ve done your research, you’ve looked at the pro’s and con’s, you’ve heard about it from your surroundings, you’ve questioned yourself on whether you wanted and could do this and are now wondering what the best way to start the keto diet is? Not everyone as the same reasons about why they want to get started on the ketogenic diet as there are multiple benefits to it You’ve now made up your mind and want to know how to start a keto diet for weight loss, improved brain function and focus (I mean, who isn’t in a brain fog once in a while, right! ) or simply to feel full, energetic and eat delicious foods. All the above are good reasons. Whatever your reason is, it’s a good reason since you’ve just made that decision for yourself. Now let’s jump in and see what are the most important things you should now before you get started (and some helpful tips!)
Decide! You’ve made up your mind?
Now a day, it’s just so easy to say we want to do something or make a change but taking action on it is often more difficult. You need to really make the decision and decide that this is what you want to do. Find your “reason”, your “why” of why you want to do this and even write it down. Make yourself accountable that way. This way, in harder days, you can refer back to it and remind yourself why you are doing this in the first place. Don’t let yourself down, make yourself proud 😉
So, first step. Decide you are doing this and don’t hesitate or look back.
So…. you’ve decided? your really ready? Yes!?? Congratulations! First step is done and since you’re now 100% decided and committed, you will do whatever you have to do to experience the benefits the keto diet will bring you.
Now, I’m not gonna lie – it might be hard at first depending on what your current lifestyle is but you know it now, before getting started, so you will be prepared to be strong in those vulnerable moments.
Take out the trash!
Have any indulgence that you know you won’t be able to resist if you have them in the household? Get rid of them! It will make your life much easier! If you go through your pantry you will find that you probably have lots to foods that won’t be allowed on the keto diet. All these grains, pasta, beans and breads. Maybe donate them to a nearby shelter or something. I hate wasting money and even more throwing food out (that is soooo my moms fault!). Depending on how much stock you currently have, you might have to clean out your refrigerator as well and take out all those high carb sauces and dressing if your using these, along with high carb root vegetables. This exercise will also help you understand what foods to eat on the keto diet and what foods you should avoid. It will give you a good idea of what you should avoid and it will start getting into your head of what you should stay away from.
Bring in the goodies – shopping time!
So, now that you’ve cleaned out your pantry and refrigerator, how do I start a ketogenic diet you might ask! Well, you need to go shopping – grocery shopping that is. Not going to buy a whole new wardrobe shopping although I would be all for that. ha ha! I love shopping. But, let’s keep the new clothes shopping for later once you’ve achieved the results you’re looking for on keto (which will results in loosing weight and burning fat regardless of your reason).
You need to fill your refrigerator with keto friendly foods. You will want to ensure to stock up on healthy fats such as avocados, nuts and seeds, coconut, olive or avocado oils, high fat dairy products such as cheese, butter, cream, cottage cheese, sour cream (whatever you like). You will want to get some proteins. You can get some quality cuts of meats and whatever kind that you enjoy such as chicken, chicken thighs, salmon and other kind of fish. If you like eggs, you will definitely want to get some. I find these to be a good go-to and I love starting my morning with them. You enjoy bacon? Why not get a package! Yes, it will be ok for you to consume these and no, you won’t gain weight eating it, as long as you follow the macro ratio. If you’re not sure what that is, read my post here.
Something you’re gonna want to make sure not to forget is vegetables, preferably greens. Get some spinach, collard greens, cauliflower, cucumber, celery, lettuce, kale, asparagus, zucchini, mushrooms and maybe some berries as fruit.
Planning and preparation – Absolute key to success!
Pantry cleaned out *check*
Grocery shopping *check*
Now, it’s time for you to learn how to plan a keto diet. It sounds scarier than it seems. I find that the best way to succeed is to have a plan and to be prepared. I myself like to devote part of my Sunday to prepare my meals for the week so that I’m not too crunched on time when dinner comes with the kids and their never ending classes and activities. You can choose whatever day works best for you and your schedule.
From what you’ve bought at the grocery store, which I should of mentioned to try to stock up on things you can freeze when they are on sale :), maybe boil some eggs for a quick snack on the go or add to a salad. Clean, prepare and cut up your vegetables for the week to save you some time. Maybe you’ll have to make some quick and tasty fat bombs to help you stay on track with your macros and ensuring you consume enough fats. Maybe cook some of your protein that takes a bit longer to cook and so it’s ready for when you get hungry.
Once the preparation is done, once your ready to put your meals together, it should be quicker and easier. Let’s say your having eggs for breakfast, accompany it with some collard greens welted in ghee or butter with a couple of slices of bacon. Maybe you’ll have a salad for lunch topped with an avocado, nuts and a creamy homemade dressing. For supper, a piece of salmon with broccoli seared with oil and topped with cheese. I mean, this is only some suggestions for 3 meals of the day. You might want to have a bulletproof coffee (you can find some good snack suggestions here along with bulletproof coffee) during your mid-morning and maybe a mug cake or fat bomb to calm your afternoon cravings. Maybe invest in a keto cookbook to help you stay focus, determined and curious! I’ve included one below that could help you learn how to bake while on a keto diet. Believe me, it really doesn’t need to be boring just because it’s low carbs, and not having dessert is one of peoples biggest worries. You will surprise yourself, and your taste buds! I love trying new recipes. There’s also a keto quiz that you can take that offers you a customized plan. Do what works best for you!
Tracking your macros
The last thing I would suggest for a beginner on the ketogenic diet would be to track your macros. There are so many sneaky carbohydrates in loads of different foods and as you start your new lifestyle, you want to ensure you stay within the macros you need to consume; this will make the whole difference in your success. Even if you only do it in the first few weeks, it will pay off dramatically and will help you understand what the food you consume actually provide you in macros. As well, not only will it ensure that you don’t overdo your carbs (as this might be the hardest part), it will also help you stay within the 70-75% of fats you need to consume (to make sure you’re getting enough). You also want to make sure that you don’t overdo your proteins.
The keto diet for a beginner in a nutshell.
It sounds complicated but it’s really not that bad once you put your mind to it and give it a shot. You will see that in no time, it will become second nature.
I hope that this helps you out and answers your question of “how do I start a keto diet?”, if that was your question. If it wasn’t and you still have some concerns or inquiries that haven’t been answered, ask me below and I’ll be happy to answer you the best as i can.
Wish you all the best on your new journey!