I mentioned Keto yesterday (here) and today I’m going to break it down a little.
Full disclosure: Today is day 2 of going back on Keto and I am slightly fussy. There will be days like this for the first week or two for most people. The cravings are intense if you’re used to a high carb diet. Your body will hate you and your brain will try to mislead you. Be strong, fight the good fight — it’s worth it. I promise.
I started Keto several years ago and instantly loved it. I felt better, needed less sleep, had more pep in my step — I can’t say enough about it. I lost 20 pounds in the first month and no, it wasn’t all water weight. This diet burns fat. Fast. Since starting it, I’ve helped a lot of people get started on it themselves by giving them sort of a beginners guide. I’m no expert and I’m not going to get into the hows and why’s in regards to how it works, but I’ll link a few resources at the end if you’re interested in that.
I’ll also be linking a Keto Calculator at the end so you can figure out what you’re macros should be for your current weight. Recalculate every month.
I’m going to give you the bare necessities for you to follow if you want to see results. I also like to call this — Lazy Keto.
Let’s strip it down.
Step 1. Stay below 20 net carbs per day. (Total carbs minus fiber) — I always say start higher and ween yourself off carbs. I’ll tell you why later. Never go above 50!
Step 2. Make sure your meats and dairy are only 0-2 carbs. The leaner and cleaner the meat, the better.
Step 3. Eat vegetables that are low in starches. This one kills me because I love corn, beans, and potatoes. Green and leafy veggies are key! Cook them however you’d like as long as the carb count is low.
Step 4. Stay away from milk, sugars, yogurts, beer (sorry guys), rice, grains (even whole grains), syrups, juices, and fruits.
Step 5. Healthy oils, like olive oil and coconut oil, will be your best friend. Use them. Stay away from vegetable oil!
I know you’re probably thinking “yeah, ok.” But just listen. Now I’m going to tell you how to live under those rules. It’s not as hard as it sounds. It’s actually really simple and that’s why it’s what works for me. I need something I don’t always need to plan much for — where I can just grab some cheese and a protein pack and go — but if you’re the planning type, this still works for you.
How to make it work:
- Fats and Oils: This is a high fat diet and you need to get that from sources like meats and nuts. Supplement with healthy oils like coconut and olive oil.
- Protein: Try to stick with clean meats. Nothing processed and loaded with tons of unnecessary junk. I won’t lie though, I don’t pay as much attention to this one because organic is more expensive and ya girl is on a budget. Too much protein on Keto can be a problem — watch it!
- Veggies: Stick to above ground vegetables that are mostly green and leafy.
- Dairy: Most dairy is fine as long as you stick with full fat. Cheese will come in clutch — keep it on hand. Put it on everything. Snack on it. But be mindful, harder cheeses have less carbs.
- Nuts and Seeds: I stay away from nuts and seeds because I can’t control myself but they’re good for snacks and creating textures. Just go for the fattier nuts!
- Drinks: Hydrate. Hydrate. Hydrate. You needs lots of water! I allow myself a no sugar diet drink (shouts to Coke Zero Sugar) each day because I require caffeine to function and it has never knocked me out of ketosis. Also, coffee. If you don’t have time to make breakfast, put a little grass fed butter (I prefer KerryGold) and/or coconut oil in your coffee. If you need sweetener, stick with Stevia!
I’m barely scraping the surface but I know this can be overwhelming so I don’t want it to be too long. I’m going to leave you with a few warnings of what to expect when you start Keto and a printable/phone background to keep you mindful and motivated!
What to expect:
- Flu-like symptoms when going into ketosis. It can be rough. Keep chicken bouillon cubes on hand. When you start feeling bad, increase your sodium, magnesium, and water. This is why I suggest starting with 50 net carbs a day and weening yourself off.
- Short term fatigue. While I experienced the opposite, many experience fatigue. It can be really hard to stick with it when going through this but I promise it’ll pass!
- Insomnia. This is my #1 issue. I have so much energy on this diet that I just cannot wind down some nights. But it’s so much better than being lethargic every day.
- Digestive issues. Yes, we’re going there. Everyone experiences different things — from constipation to diarrhea. Whichever one you experience, if at all, adjust your diet accordingly. If you’ve got the trots, try lowering your fats and oils a little to let your body adjust.
I’ll be going more into ketosis a little later so stay tuned! If you need some recipe ideas, head over to my Keto Pinterest board by clicking here. Don’t forget to follow!
Motivational printable and background:
It can be so hard getting started on a diet because you start thinking about the rules and what you can’t have and wondering if you can be successful. We’ve all got that little voice that says “there’s no way you can do this.” You can. Just take it one day at a time. Worry about the 24 hours in front of you. If you can make it for 24 hours, raise your head up and face the next 24. Don’t worry about tomorrow until you get there! Don’t give in to your cravings or symptoms and waste all the work you’ve put in. I promise, it’ll be worth it.
Our thoughts become our reality. If you think you can succeed, you will.
Printables (US Letter and Phone Background):
As always, you’re more than welcome to join in with me!