Starting And Sticking To Keto: A Beginner's Guide

The keto diet is a high-fat, very low-carb eating plan that can be challenging to start and stick to. To help you get started, here are some tips:

- Know what foods you can eat and which to avoid: focus on meat, seafood, low-carb vegetables, avocados, full-fat dairy, nuts, seeds, and healthy oils.

- Be prepared to eat lots of fat: fat should make up around 70% to 80% of your daily calories on the keto diet.

- Know how much protein to eat: protein should only make up between 10% to 20% of your daily calories.

- Get familiar with reading nutrition labels: avoid foods with sugars in the first few ingredients and watch out for hidden sugars.

- Know that you may experience the keto flu: this can include flu-like symptoms such as fatigue and mental fogginess when you first reduce your carbohydrate intake.

- Clean out your fridge and cupboards: get rid of expired or high-carb products and find low-carb substitutes for items like bread, tortillas, or desserts.

- Ask your family and friends for support: explain that you are making a positive lifestyle change and ask for their help and encouragement.

- Plan your meals in advance: decide on low-carb, healthy recipes for the week, create a shopping list, and set aside time for meal prep.

Clean out your fridge and cupboards

Cleaning out your fridge and cupboards is an important step in starting the keto diet and sticking to it. The keto diet is a low-carb, high-fat diet that can be challenging to start and maintain. By cleaning out your kitchen, you reduce the temptation to eat foods that are not part of your keto meal plan.

• Toss Expired and High-Carb Foods: Get rid of any expired or high-carb products in your fridge and cupboards. This includes foods such as bread, tortillas, desserts, sugary foods, grains, starches, fruits (except small portions of berries), beans, legumes, root vegetables, and alcohol.
• Donate Unopened Goods: If you have any non-perishable, unopened goods that are not suitable for the keto diet, consider donating them to charity.
• Involve Your Family: If you are the only one in your household committing to keto, try to get your family on board. Find low-carb substitutes for foods they may not be willing to cut out completely.
• Hide Junk Food: If getting rid of junk food is not an option, keep these items hidden in cupboards or the freezer, rather than on countertops. Studies show that leaving unhealthy foods in highly visible places increases the likelihood of consumption.
• Stock Up on Keto-Friendly Foods: Fill your fridge and cupboards with keto-approved foods. This includes meat, fatty fish, eggs, butter, cheese, nuts, seeds, healthy oils, avocados, and low-carb vegetables.
• Plan and Prepare Meals: Plan your meals in advance and set aside time for meal preparation. This will help you stay on track and make it easier to stick to your keto diet.

Remember, the keto diet is a significant shift in your eating habits, and cleaning out your fridge and cupboards is a crucial step in making this transition successful. By removing tempting foods and stocking up on keto-friendly options, you set yourself up for success in sticking to the keto diet.

Ask your family and friends for support

Asking for support from your family and friends is a great way to help you stick to your keto diet. It's important to remember that any hesitation from your loved ones likely comes from a place of love and concern. So, when you announce your diet, explain to them that you are doing this to form healthy eating habits, feel better, and live a long and happy life. You could also try phrases such as "I'm trying to reach a goal, and I'm asking for your support", which may be better received as it invites them to join you on your journey.

If you are met with pushback, you can assertively but respectfully respond with something like: "I've done my research, and I've figured out that it's safe. I really want to try this, and it would mean a lot to me to have your support."

Remember, having the support of friends and family can help you stay motivated and on track with your keto diet. It can also be helpful if they know your goals, so they are less likely to offer you non-keto foods or suggest non-keto restaurants or dishes.

Write down your reasons for starting

Before starting the keto diet, it is important to write down your reasons for doing so. This will help you stay motivated and on track during your journey. Here are some reasons why someone might switch to a ketogenic diet:

• To lower blood sugar levels and decrease the risk of developing diabetes or to help manage the condition.
• To lose weight and improve overall health.
• To increase mental clarity and boost energy levels.
• To reduce the risk of certain diseases such as heart disease, cancer, Alzheimer's, epilepsy, and Parkinson's.
• To improve cholesterol and blood pressure levels.
• To enhance athletic performance and build muscle.
• To improve digestive issues and reduce constipation.
• To reduce the risk of polycystic ovary syndrome.
• To potentially improve symptoms of traumatic brain injuries.

It is important to note that while the keto diet has many potential benefits, it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have existing medical conditions or concerns.

Plan your meals in advance

Planning your meals in advance is a great way to stay on track with your keto diet. Each week, pull out your calendar and take note of how many meals you need for the week, including snacks. Consider any office happy hours, social engagements, or unique circumstances that will impact your routine.

Once you know how many meals you need, assign low-carb, healthy recipes for every single day of the week. From there, create your shopping list, hit the grocery store, then set aside 1-2 hours each week to meal prep.

You don't have to cook meals in their entirety; chopping vegetables, marinating protein, or cooking parts of meals can help set you up for success. For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner.

Planning your meals in advance will help you stay on track and prevent you from succumbing to other food temptations. If you are travelling, make sure you have snacks, pre-made meals, and/or keto-friendly options at restaurants you can rely on. If you are at home, make sure you follow a plan that gives you the fats, carbs, and proteins you need and nothing more.

Keep low-carb snacks on hand

Forming new habits takes time, and you may not always be able to avoid unforeseen events like a delayed conference call or a spontaneous happy hour at the office. To stay on track, it's a good idea to keep some low-carb snacks on hand.

• Sliced veggies
• Low-carb hummus
• Keto-friendly yoghurt
• Hard-boiled eggs
• Homemade trail mix

Some other good keto-approved snacks include:

• A handful of nuts or seeds
• One or two hard-boiled or deviled eggs
• Keto-friendly snack bars
• Full-fat Greek yoghurt mixed with nut butter and cocoa powder
• Bell peppers and guacamole
• Strawberries and plain cottage cheese
• Celery with salsa and guacamole
• Smaller portions of leftover meals

If you're ever in doubt about what to eat, remember that meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb veggies should make up the majority of your diet.

Frequently asked questions