How to start keto
Mac and I started following the keto diet about six weeks ago. We both felt we needed a more sustainable way to lose weight and to manage our weight loss long term. I know several people who have had success with keto, so we decided to try it out when we got home from Hawaii. It’s honestly one of the easiest “diets” I’ve done, and we’ve each lost about 10 pounds. Here’s my guide on how to start keto.
Set a start date and do your research
I wouldn’t recommend waking up one day and jumping on the keto bandwagon. I would recommend taking your time to do research and figure out how to start keto. We gave ourselves a few weeks to get back into our normal routine and to eat up some of the carbs in our pantry after vacation. There are a bunch of great keto blogs and resources out there, and you also have your choice of keto strategies. We personally try to be under 20 net carbs a day, and we do eat keto-friendly processed foods. Do your research and choose what makes sense for you and your life.
Track your macros to focus on cutting carbs, not adding fat
Cutting carbs should your main goal when you start keto. I know people out there get excited at the prospect of making bulletproof coffee or eating bacon for every meal, but you need to reduce the carbs first. I track my macros (carbs, protein, and fat) with the KetoDiet app, and I know MyFitnessPal is also popular in the keto community. Be sure to log your food every day to start to get an accurate idea of how many carbs and how much fat you eat each day. Once you figure out how to maintain your carb intake below your personal limit, you may find that you don’t need to add too much fat. You’ll also see how easy adding fat is.
Save your carbs for fruits and veggies during your first few weeks
I’ll be the first to admit it: I pinned and saved tons of keto-friendly bread recipes, cookies, and other carbs I knew I was going to miss. But I held off on making those until I had a good idea of how many carbs I was eating every day. I made sure to eat fruits and veggies at least twice a day to keep up my electrolyte levels and fiber levels. Unless you go full carnivore keto, make sure you keep eating fruits and veggies once you’re more used to the low-carb lifestyle.
Hydrate and replace your electrolytes
Instead of your “eight glasses a day,” aim for half of your body weight in ounces of water each day. If you weigh 200 pounds, drink at least 100 ounces. I found that I felt dehydrated during our first few weeks, so I drank water (and peed) constantly. Be sure to add more electrolytes to your meal plan, as well. You’ll run across people who suffer from the dreaded keto flu, a kind of carb withdrawal where you feel terrible for a few days. Ensuring you get enough electrolytes can help prevent that and other possible side effects. You can try a supplement, or you can consume foods with added electrolytes. I personally love black cherry Propel water and drink one a day. You can also drink Gatorade, Powerade, or even Mio (several flavors have added electrolytes).
Plan for your trigger foods
Know you can’t resist a cold Dr. Pepper at the end of the day? Love to have a cookie with lunch? Find keto-friendly substitutions for foods that may cause you to binge. I really believe that eating low-carb ice cream that keeps you on track is better than not having it and going hog-wild on a tub of Blue Bell. We keep zero calorie sodas and lower carb ice cream on hand because those will stop us from buying a candy bar or eating donuts in the office break room.
Have you tried keto? What would you add?
I am not a dietitian or a medical professional. I am sharing my experiences with the keto lifestyle. You can and should consult a dietitian before beginning a new diet.
