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After having recent weight loss success with the Ketogenic Diet (Keto), someone asked me to break down steps for starting a Keto way of eating.

This article is how I started Keto and continue to maintain my weight loss today.

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I also practice Intermittent Fasting (IF) or what I prefer to call Intermittent Eating (sounds more positive).  The combination escalated my results and you can read about that here.

This new way of eating (WOE) has helped me break my food addiction.  I was hungry and grazing ALL the time, but now with plenty of protein in my diet and limited carbohydrates (carbs), I don't feel hungry or think about food all the time.

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What is Keto?

Keto is basically a high protein/fat, low carb WOE that puts your body in a fat-burning state known as ketosis. Ketosis burns body fat instead of carbs for fuel. Since carbs are the body’s preferred energy source, taking away carbs trigger your body to start burning fat.

Tons of scientific research exist that you can read in detail, but this post is based on my personal experience.

What Keto is Not

When I first started telling friends I was doing Keto, they thought I meant ketoacidosis, which can be life-threatening. Ketoaidosis is when the body's blood is highly acidic and is most often seen in people with diabetes. Ketosis is different from the dangerous ketoacidosis.

9 Reasons You Need to Try Keto

1. Weight Loss – The main reason you may want to follow a Keto way of eating is to lose weight.
   • The scales took a little while to show big numbers for me.
   • I did lose inches before the scales moved, referred to as a non scale victory (NSV).
2. Appetite Control – The added protein and lower carbs will help keep you satisfied longer.
3. Clear Skin – You will prob see clearer skin like I noticed.
4. More Energy – Energy will return to your life, I feel like an energizer bunny these days!
5. Better Sugar Levels – Have better control of your sugar levels. I was borderline diabetic and now my numbers are back in the normal range.
6. Lower Blood Pressure – If you struggle with high blood pressure (bp) KETO may help you. A friend of mine was able to reduce her bp medicine after just a few weeks of KETO and we are hopeful she can eliminate it soon.
7. Improve Memory and Mental Clarity – If you have that “foggy” feeling this may help.
8. Stronger Hair and Nails – Need stronger nails and hair? After having thyroid cancer I struggled with hair loss and brittle nails. Since starting Keto both seem to be much stronger.
9. Leaner Look – Have better muscle tone and a flatter stomach.  I have read that abs are made in the kitchen, not in the gym, and now I'm a believer.

Where to Start

1. Take before pictures and measure yourself (waist, thighs, etc).
   • • Trust me – don't skip this step!  The scales can be discouraging and this will keep you motivated.
     • Another trick is to take a piece of string and put it around your waist and mark with a permanent marker as it moves.
     • To weigh I use the Renpho scales. The scales sync to an app on your phone that measure and trend BMI, bone mass, muscle mass, metabolic age and more.  My metabolic age has gone down 4 years since I got mine.

   RENPHO Bluetooth Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App 396 lbs – Black

   • Take your before pictures in a sports bra and shorts, repeating weekly at the same time and in the same clothes.
2. Cut back carbs to under net 30/day (some go for under 20/day but this is unrealistic for me).
   • If it helps you to ease into it, start out with under 50/day for a few weeks.
   • Calculate net carbs by taking total carbs and subtract fiber and any added sugar alcohols. I show you how in the FAQ article here.
3. Increase healthy fats such as avocado and REAL butter.
4. Increase your protein (Fish, salmon, chicken, and red meat).
5. Don't forget your vegetables – green leafy ones are best and find great ones here.
6. Limit fruit – find net carb counts with a simple google search such as “strawberries nutrition” and subtract fiber.
   • I eat very little fruit, if any.
   • Example – an apple has 25 grams of carbs – 4 grams of fiber =  21 net carbs, leaving you with only 9 grams left for the day!
   • Best choices – Avocado (1/3 = 1 net carbs)  and strawberries (1 cup = 9 net carbs).
7. Study!
   • Read
     • Dr. Jason Fung's The Obesity Code
     • Simply KETO by Suzanne Ryan
   • Google information about Keto
   • Always read nutrition labels on package food – whole foods are best.
8. Be aware of “butter chuggers”.  These are folks that promote high volumes of fat and butter.  Calories still count in my opinion and you shouldn't go crazy adding butter to everything.
9. Learn about macronutrients (Macros) although I have not been that strict about hitting my macro target and it still worked.
   • There are macro calculators you can use to find your exact % of fat, protein and carbs
     • Macros are based on many factors such as age, weight, weight loss goal, height, etc.
     • Mine are 89 grams of fat, 67 grams of protein and 30 grams of carbs.
10. Log your food in an app such as MyFitness Pal to keep track of macros and daily intake of calories.
11. Forget about anything battered and fried. This was easier for me because I was already gluten free for health reasons.
12. Allow yourself 1 cheat day. Mine is usually on the weekends. I still don't go crazy – I might have 50 net carbs instead of 30.
13. Alcohol is up for debate since some believe alcohol can decrease the fat burning process.  I know some folks that save carbs for a margarita or pina colada but it's not worth it to me. Some ideas of lower carb options:
    • Vodka with water and lime
    • Zevia rootbeer with vodka
    • 12 oz Miller Lite has 3.2 carbs and 96 calories
    • The below graphic from dietdoctor.com gives you some ideashttps://www.dietdoctor.com/low-carb/keto/alcohol-guide

What Can You Eat?

• Meat such as fish, salmon, chicken, red meat, pork, etc
• Cauliflower rice (find this in the frozen food section) is a great substitution for potatoes
  • Recipe for loaded mashed cauliflower
• Zucchini (my new fav – LOVE Zuchinni pasta made with an inexpexsive Veggetti)
  • Zucchini noodle recipe here
• Leafy green veggies
• Asparagus
• Mushrooms
• Almonds and other nuts
• Butter
• Sourcream
• Cheese – YUM I love cheese
• How have I not said bacon yet??  LOVE BACON (I buy only nitrate free)
• Eggs (fried, scrambled, deviled, boiled, omelettes, any way you like them)
• Mayo
• Halo Top Ice Cream (one serving, not the whole container like I did one day!)
• Whipping cream
• Read my post How to Stay Healthy and Keto Friendly While Traveling for tips on traveling and eating out

What Can You Drink?

• Unsweet tea
• Coffee with cream and/or a sweetener such as Erythritol or monk fruit (I avoid all artificial sweetners)
• Water – LOTS of water
• Zevia sodas
• La Croix Sparkling Water
• Braggs Apple Cider Vinegar – 1 tablespoon in water before a meal is said to help burn fat
• Hot lemon water – great for the immune system and helps burn fat
• LIVE probiotic soda sweetened with Monk Fruit
• Keto Hot Chocolate (recipe here)

What Should You Avoid or Eat Sparingly?

• Beans
• Fruit
• Potatoes – yes this was a hard one
• Corn
• Bread
• Ketchup and barbecue sauce (hard for me – sometimes I have 1 tablespoon and log the carbs)
• Pasta
• Sugar
• High Fructose Corn Syrup (I plan to write a blog about the dangers of this)
• Honey
• Gluten (flour)
• Pizza (UGH yes, pizza although here is an awesome easy Keto Pizza recipe)

Free Recipes 

Want over 20 of my Keto and gluten free favorites, including a Keto friendly pizza?

Go grab your free book now!

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To your health,

Jamie

Remember, I am a health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of friends or clients. You should talk with your medical professional when seeking advice about a medical condition.