Browsing Category

Keto 101

Keto 101

How To: Get Started On The Ketogenic Diet

Hey everyone!

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. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto.

 

Educate yourself

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.

Set up your macros by visiting to the Keto Calculator!

Easily calculate your personalized macros here!

(The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!)

Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you!

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! 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!

Have a great day!

Source: Keto In A Nutshell and FAQs from Reddit.com Links on resources page.

Ketokarma.com pro­vides gen­eral infor­ma­tion and dis­cus­sion about the ketogenic diet and various other subjects. The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with a licensed physi­cian or other health care worker. I am not a doctor or licensed health care worker, therefore information on this blog is simply my shared approach.