10 Simple Steps to Starting the Keto Lifestyle

 Interested in a Keto Lifestyle? 

10 Simple Steps to GET STARTED on Keto 

I am most certainly not a medical professional, not educated in nutrition, not a paid spokesperson... just a mid-life wife and mom of teens, who has a long history of being overweight, yo-yo dieting, severe anxiety and FINALLY found lasting success by ditching sugar, starch and wheat. I'm down 71 lbs and happier than I've ever been. If I can do this, so can you! Although this guide is pretty comprehensive it is not meant to be inclusive of every option included in the Keto Lifestyle. Keto is a buffet, you can pick and choose the options that work for you, always having the courage to pivot when you need to. Remember to get to know yourself, get in tune with your body throughout your journey. If you pay attention, it will lead you where you need to go more than any guide, book, or podcast every could. 

This guide is fully based on HOW I DID KETO and not meant to be scripture and the end all be all of keto living. This may not work for you and if it doesn't speak to you or you find that it doesn't lead you toward your wellness goals then keep on moving, there is no one "right way" to keto. Take what works and leave the rest. 

10 Steps to Starting a Low Carb/Keto Diet for Weight Loss

1. Consult your doctor, understand how changing your nutrition might affect any existing medical conditions you have. Schedule a physical. Weigh yourself and set short, long term, and reach goals. I recommend a short term goal of 10% of your body weight, long term goal of the last time you felt happy in your body, and a reach goal of midway in your health BMI weight range. Click here to determine your BMI

2. Start a separate Instagram account to follow other keto accounts and share your own journey with others. If you feel private about your journey use a handle without your real name, make the account private, and use a profile picture of something that inspires you (a pretty sunset, an avocado, cup of coffee) . 

My Instagram Page has been ABSOLUTELY critical in my weight loss and continued maintenance success. I learn every single day. I have been blessed with countless new friends, I am inspired by new and old accounts all the time, recipe options are countless, and most of all others watching me and cheering me on has kept me ACCOUNTABLE. Surrounding myself with people sharing the same goals and wellness choices NORMALIZES this diet, it shakes off that feeling of "suffering" associated with most diets you've probably already tried and failed at. Keto is not easy folks but I promise you it is the EASIEST diet you will ever try.

    - Follow lots of different accounts, but don't ask questions without first browsing through folks' pages. People put a lot of time and effort into sharing quality content. It's unfair to expect them to repeat everything they try to teach time and again. Many of larger accounts get 100s of DMs a day. Share your own journey, be brave. Never judge or criticize others, keep the negativity out of the space. Keto IG is unique in that we are very supportive- haters/trolls/Karen's aren't tolerated.

Take full body before and after photos. I know you don't want to. Do it anyway. YOU WILL THANK ME. Make sure to hop on IG on Transformation Tuesdays and Face to Face Fridays when lots of accounts share super motivating before and after shots as well as a variety of NSVs (Non-Scale Victories!)

3. Watch some documentaries, listen to podcasts. Do some reading Dr. Hyman and Dr. Fung I recommend you start with the documentary "Fat" available on Amazon Video, FAT- A Documentary follow up with "The Magic Pill" also available on Amazon The Magic Pill . Educate yourself. If you aren't willing to put in a little research then you aren't ready to take on a complete lifestyle change. It's really that simple. Questions? Treat yo-self to a Goog. It's free and often reliable. 😝

Be open minded, be prepared to unlearn the toxic diet culture cultivated in the 1980s and how it led to epidemic levels of sickness and obesity in our country. Prepare to be angry at the lies you've been brainwashed with. Angry. I mean very angry. 

4. Download a carbohydrate tracking app. Although it is not the most user friendly, my preferred app is "Carb Manager". Many foods are already populated in there, you will create your own meals and recipes for frequently eaten foods and there is a function where you can scan barcodes and adjust serving sizes. Enter your stats, your goals, your lifestyle and it will create a "macro budget" for you daily. You can also track your daily weight to begin learning how your food choices affect your weight. I have my goals set to High Protein Keto and Active Lifestyle because of frequent walking and running for exercise. When I am in weight loss mode a sample day for me would be roughly 1300 calories and 20 Net Carbs.

DO NOT get hung up on Macro Nutrients and Ketosis and Ketones and clean keto vs dirty keto. Focus on net carbs and calories. That's it. That's all you need for now. Worry about the rest later. Remember: Net Carbs are a limit, Calories are a goal. Don't be tempted to eat less than suggested. If your calories are set at 1600, then by God, eat those 1600 calories. 

5. Load up on good electrolytes often. I drink Key Nutrients Electrolyte Replacement Powder DAILY. I mix a jug and keep it in my fridge. This link will take you to their website: KEY NUTRIENTS My favorite flavors are pink lemonade and cherry pom. They also have great supplements like a sleep aid (all natural) and collagen to maintain hair and gut health. KEY NUTRIENTS is a veteran owned, made in the USA company. Along with taking magnesium, calcium, a probiotic, vitamin D, turmeric, zinc and potassium has been critical in avoiding the headaches, fatigue and muscle cramps that going low carb can introduce. Carbs hold on to water... when the water flushes out it takes the critical electrolytes with it leaving you tired, dehydrated and worst of all- with headaches. YOU MUST REPLACE THEM FREQUENTLY. CLICK HERE FOR ELECTROLYTES AND OTHER KETO SNACKS I ENJOY

6. When beginning or rebooting I am a HUGE advocate of easing in to avoid Keto Flu and the "What the hell have I gotten myself in to, I can't live this way" panic attack. I recommend beginning to track what you eat for a few days without making any changes to your diet. You may think "oh, it's cool, I already avoid carbs" or "I don't eat THAT much". OK, prove it!!! Track it. Find out really what you're doing. Yes you need to track what you drink, yes you need to track that handful of goldfish crackers or the one little bite of your kid's candy bar. Track it all, BE HONEST and get to know who you are. THIS IS KEY. 

Get a good idea of where your net carbs are sitting on average (remember net carbs are TOTAL carbs minus fiber and sugar alcohols.) If an item has 20 net carbs, 7 grams of fiber and 10 grams of sugar alcohols aka calorie free sweetener then your net carb count is 3.

    - Week One : Shoot for 60-70 Net Carbs

    - Week Two and Three: Aim to eat no more than 45-55 Net Carbs

    - Week Four to Five: Eat no more than 30-40 Net Carbs

    - Week Six and Beyond: Reduce daily Net Carbs to 15-25 

*All weeks should include a daily calorie deficit regardless of carbs... if you find that you are hungry often, you may need to reduce your carb count more quickly or make sure that you are getting more fat than fiber and protein. FAT is essential in keeping you full. Carbs actually cause you to be hungry and have cravings. Yes, read that again. CARBS CAUSE HUNGER due to resulting blood sugar spikes. Fat and protein keep your blood sugar level, energy high and tummy full for longer. 

7. Hit up a Dollar Store and get a few extra sets of measuring cups and measuring spoons. Strongly consider investing in a food scale like this one . Being meticulous about tracking what you eat and drink is very important while you are in the beginning stages. You will be surprised when you see what you are eating in black and white vs. "guesstimating" what you're eating. Don't do it. Don't be tempted to "eyeball" or do it in your head. Know for sure what you are doing. Data is invaluable. There may (or may not) come a day where you've mastered these things and then you can transition to intuitive eating. But this is not that day. MEASURE TRACK AND PLAN. 

8. Clean up your environment. Leftover Christmas Cookies? Toss them. Full sugar soda? Give to to your neighbor. Breads, pastas, boxed food. Donate to a local food pantry for the less fortunate in your area. Don't rely on WILLPOWER, this is not the time to be silly. Food is the most addictive drug and carbs are the most addictive of foods. Successful dieters don't have more willpower they prepare and keep themselves in situations where they don't NEED to exercise willpower.

9. Time to EAT! Load up on keto friendly foods. Never leave yourself without options. Keep a low carb protein bar in your purse or glove compartment. Pack your lunches at least for awhile. Check out restaurant websites/menus before your visit. DO NOT BE SHY about making food mods!!!! Everyone has different diet choices and needs, it's never been easier to be a picky eater! 

    -Keto Groceries: Google keto friendly foods and you will be inundated with loads of great options. Remember that foods aren't KETO or NOT KETO. Foods exist on a spectrum with varying nutrition and carb content. If you want to spend your 25g daily allotment on 2 apples and go zero carb the rest of the day be my guest. I don't recommend it but that's your choice. Read labels and use your Carb Tracker app to really learn about carb content in the foods you eat. Think of your carbs and calories like money... how you spend that through out the day is up to you! 

        Foods I Frequently Buy

Veggies: Avocado, Broccoli, Cauliflower, Cabbage, Brussell Sprouts, Green Beans, Spinach, Romain or Iceburg Lettuce, Zucchini, Cucumber, etc. Avoid: Potatoes, Corn

Fruits: Berries- Raspberries, Blackberries, Blueberries, Apples (very limited due to high carb count) Avoid: Bananas/Pears

Meats- Whatever you enjoy! Ground Beef, Steak, Eggs, Shaved Steak, Chicken Wings, Chicken Wings, Roast, Fish, Shrimp, Pork, Bacon, Ham, Salami, Low Sugar Beef Jerky. Avoid: Scallops, Meatloaf, or Meatballs with added starch.

Snacks: Nuts (almonds, walnuts and macadamia nuts are best- be mindful of serving sizes), Cheese, Pork Rinds (I prefer the Pork King Good and Dot's Brands), low carb protein bars such as Quest Bars, Think Bars, or Marigold. Dried cheeses such as Kaze and Moon Cheese, or Parm Crisps. I even like to make my own!

Drinks: WATER. Electrolyte Powders Key Nutrients, Teas (unsweet), Coffee- be careful of cold brews, some have added carbs, Powerade Zero, Gatorade Zero, Sparkling Waters such as Aha, Bubly or La Croix. WATER. Low Carb Beer like Blue Moon Light Sky, Michelob Ultra Light. Leinenkuegle Spritzen, Spiked Seltzers, White Claw, White Claw 70, Truly. WATER. Clear alcohol like vodka or gin is ok on keto.

Treats: Limit treats to begin with. Once you're on track there are tons of sugar free candies or baked goods out there, remember sugar free doesn't mean calories free... you still have to track. Keto Ice Cream, Ratio and Enlightened are my favorite brands. There are TONS of treats and baking mixes out there, I have a lot of them in my Amazon Storefront. I do earn a small commission if you order but I NEVER list anything that I do not buy repeatedly. Check my IG Page for more product reviews.

OK, what about bread? Rice? Pasta?: Listen ya'll, you think you can't live without this stuff but you can. I lost the majority of my weight without keto substitutions for these things. Once I hit my goal weight I started buying keto break, keto pasta, etc. If you find these things stall your progress, then they need to be the first to go! Netrition Website has a lot of great keto options and even have a tab for low carb/keto. Great options for replacements for bread, bagels, baking mixes, treats, jams, jellies, syrups, pizza crust, pasta, etc. As far as bread- local options include Sola, Aunt Millies Carb Smart, Aldi and Costco have nice low carb options too. 

Although as I stated before, foods aren't "KETO" or "NOT KETO" but here is my general rule of thumb:

• Less than 3 Net Carb Per Serving: OK!
• 3-5 Net Carbs Per Serving: Moderation
• 6 or More Carbs Per Serving: AVOID

10. Weighing Yourself... this gets tricky. When it comes to weight. Not how you look or how you fit into clothes, not based on muscle mass, gender, age, bone structure... just the simple day to day arbitrary number spit out by that lil jerk of a scale we step on to: THIS IS UP TO YOU! If you are a data person like me, weigh yourself every day and track. Understand how water weight works and how ridiculous it can feel. Know that the number can go up and down regardless of how much fat you are losing. Know that when you first begin keto you will lose a lot of weight quickly and it's all water. Maybe even 10-12 lbs of water will come off and stay off as long as your keep those carbs low, realistic weight loss after that point is 5-10 lbs per month. Some months you will plateau. I lost about 20 lbs and went FIVE WEEKS without losing an ounce. Yes, I cried... yes I wanted to break my scale but I kept at it without making any crazy changes and busted through that stall eventually. Listen, time passes quickly. Before you know it six months will have passed and you will be a completely different person. Put in the time. BRING YOUR PATIENCE. 

That all being said. If you are a person who cannot emotionally handle seeing the weight fluctuate then you need to weigh less often. Weekly or monthly. If it makes your day to see a drop or ruins your day to see a gain, weighing DAILY IS NOT FOR YOU. Know yourself. No need to torture yourself. Weight fluctuates and bounces and sometimes appears to have NO CORRELATION to our effort or the foods we have eaten. Water weight happens from hormones, stress, hidden carbs, lack of sleep, exercise, inflammation, you name it! It's going to happen, you will gain and lose weight even if you are 100% "perfect". Be in this for the long game. It takes time. You spent your whole life becoming overweight. Be ready to put months or years into your journey to wellness.

If you do stall or plateau (meaning 4 or more weeks of tracking and staying the course without losing) then you can research Plateau Breakers such as fasting, or changing up your macros. I like to keep a list of options in my back pocket for when I stall or plateau. If it ain't broke, don't try to fix it. Do the minimum when it comes to change as long as you continue to lose. If you hit a true plateau make one small adjustment at a time and give it room to work. Don't change things up constantly or you'll never really learn how your body works and what it needs to be well.

Wishing you all the best of luck on your journey... I was as sugar addicted as they come. I love to eat. I still love to eat and I enjoy delicious foods every single day. 

YOU CAN DO THIS!