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Does anyone else feel as if you’ve been on a million diets in their lifetime? My biggest downfall is always lack of consistency. Maybe nibble a brownie here or a few chips there, and before you know it the weight you lost is back again. After fighting for one year to lose “those extra few pounds,” I decided to give this Keto thing a try. It fits for me because it forces me to be consistent because the whole goal is to keep your body in a state of ketosis. There is no room to be wishy washy.
What is the Keto Diet?
The Keto Diet is a low carb, high fat diet with the major goal of putting your body into a fat burning state called ketosis. What is ketosis? Put simply, it’s the state in which you burn fat for fuel. You’re essentially tricking your body into using your fat stores for energy instead of the traditional carbohydrates. Pretty sweet deal, huh? A Keto Diet essentially means eating less than 20 carbohydrates in a day to put your body in a state of ketosis. Always use a TGEE calculator to determine your specific macros, but less than 20 carbs in a day is considered guaranteed ketosis.
Here are the biggest tips to get you started:
Empty your house
A week before Day 1, start eating or throwing away anything considered non-keto. If the whole family isn’t doing Keto with you, clear a space on one side of the pantry and fridge for “your stuff.” Once you start your diet, shun the rest of the pantry and fridge as if it doesn’t exist. Make sure you stock your pantry with all the best Keto essentials. Check out my Keto Pantry Staples Guide for all the ingredients you’ll need to survive.
Ease into the Keto Diet
Most dieters will think it’s best to go at this with 100% full-force. I don’t recommend this for a Ketogenic diet. The two main goals are a) getting used to weighing your food with a food scale and b) tracking calories and carbs in Carb Manager. In your first week, ease into your macros by cutting down portion sizes and carb counts little by little each day. Once you get into the habit of eating the same snacks and meals every day, you won’t need to track your food so much. Carb Manager comes in handy to double check that carb count when you’re choosing at a restaurant too!
Missing your morning Starbucks? Here is exactly what you need to say to get that Keto version in my Top 10 Keto Starbucks Guide.
Make a meal plan
Know exactly what you’re going to eat and when. Pick a few easy recipes and go to town. After a few weeks on Keto, you will fall in love with cooking and prepping your own meals. Here are a few of my meal prep guides to get you started:
Use intermittent fasting
While not required, this definitely helps with sticking to your macros. The most common form of IF is 16:8. This means fasting for 16 hours (including the time you sleep) and eating only during an 8 hour window. I usually start eating at noon and don’t eat anything past 8pm. It’s the easiest to remember!
Call for backup
Use all the tools of the trade to stick with your new lifestyle. To name a few, Carb Manager, a good tape measure, a reliable digital food scale, a great food guide, and the Internet (seriously, tons of good stuff out there!).
And remember, keep calm & Keto on!
Are you a fan of no fluff recipes? Check out all of my favorite “throw together” meals and snacks :