When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet.
Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit.
Go to the Keto Calculator!
Go to the Keto calculator to determine your macronutrients (Protein, Fat, Carbs) and caloric intake. This is such a HUGE help because it is specific to your personal stats.
- Enter your Personal Data
For weight loss , set to SEDENTARY under Energy Expenditure (If you work out heavily then you may need to go with a different setting, so you don’t burn through your muscle tissue.)
Enter the percentage of body fat, which the Keto Calculator estimates for you. You can also measure it yourself, but I just went with the estimate in blue.
Low in Carbs- Set to 20g. (I average 15-20g daily.)
Choose your protein. Keto Calculator gives you a range. I decided to set my protein 10g over the minimum. You can decide what is best for you based on how much or how little you exercise. Remember that keto is a moderate protein lifestyle, so don’t overdo it!
Under Fat to you Liking: There is a place where you choose your deficit. The recommendation is starting with 20% as you are adjusting to this new lifestyle, and some stay at 20% the entire time. (I upped my deficit after a few weeks based on how I felt and my data of caloric intake from My Fitness Pal.) Now you will have your very own personal results! Save the information and update your stats on the Keto Calculator from time to time as you are losing weight. (And trust me you will be losing weight, because keto is AMAZING!)
Food Diary – Tracking Macros
- Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP!
Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scanner, which makes life so much easier! This will take some getting used to, but you are worth the extra effort!
Support System/First 1-2 weeks
I can’t stress how much building a support system for myself (with other people doing keto) has helped me. You can vent, get recipes, feedback, tips, and get general support. I have lots of friends on MFP and Instagram, and they encourage me every single day! I added most of them from Reddit or the Keto group on MFP. There are often posts from people looking for friends and support. Add some friends, you won’t regret it!
The first 1-2 weeks focus only on keeping your carbs below 20g and meeting your protein goal. Keto is an adjustment to your body and you don’t want to set yourself up for failure from the start. Ease into being on point about staying below your caloric intake. The rule that I follow is carbs below 20g (Net: which is carbs minus fiber, read more about this in FAQs), meet your protein goal (So you’re burning fat and not muscle tissue), and fat to satiety. Some people have mixed feeling about the fat, but I have had success using my fat macro as a max instead of a goal. Remember to be kind to yourself, if you mess up don’t give up, just learn from any mistakes and move forward.
Preparing – Food Shopping
Now that you know what foods will nourish your body while on Keto, it’s time to go food shopping! There are several websites that have meal plans for an entire week if you need more ideas (My favorites linked below). If everyone in your household is doing Keto then go ahead and donate those carb loaded foods. I personally have a two year old, and my house has lots of carbs, so it was just something I had to overcome. Having the proper Keto friendly foods at your fingertips is a HUGE key for success! I recommend using a food scale and measuring cups so that you are accurate when logging the amount of food you are eating. Before Keto I had no idea what 6oz of chicken looked like. Sometimes you will have to take a guess, but when you’re cooking at home this just makes life easier! I use the Ozeri Pronto Digital Multifunction Kitchen and Food Scale, Elegant Black
Disclaimer: I am by no means an expert, these are the tips, settings, and resources that have been recommended and helpful for me. Please consult with your personal doctor or dietitian if you have any medical issues or questions about starting Keto. I hope this information will help if you are starting Keto for weight loss! Feel free to email me with any questions: [[email protected]](mailto: [email protected])
Have a great day!
Source for Keto In A Nutshell and FAQs from Reddit.com