Table of Contents
Start Simple
Keep it simple, especially when you’re starting. The best way to start the keto diet for beginners is to use a simple framework for your meals:
- Choose a protein: chicken, beef, pork, turkey, fish, shellfish, protein powder, eggs, etc.
- Choose a vegetable (low carb): cauliflower, broccoli, zucchini, Brussels sprouts, cucumbers, bell peppers, etc.
- Add fat. Butter, oil, lard, lard, cheese, bacon, avocado, mayonnaise, nuts, etc.
Eliminate Temptations
One of the easiest ketogenic diet tips to implement is to get rid of the foods you should avoid. It’s much easier to stick to your goals if you’re not constantly fighting temptation. Get rid of the following in your refrigerator and pantry:
- Grains including wheat, bread, pasta, rice, oats, cereals, corn, etc.
- Sugar, including table sugar, candy, cakes, pies, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
- Starchy vegetables, such as potatoes, sweet potatoes, parsnips, etc.
- Legumes, such as beans, lentils, chickpeas, etc. (peanuts are an exception in moderation).
- Fruits with high sugar content, such as bananas, pineapple, oranges, apples, grapes, etc.
- Low-fat dairy and milk, including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.
- Seed and vegetable oils, especially margarine, canola oil, corn oil, grapeseed oil, and soybean oil
- “Low carb” processed foods are based on ingredients, so read labels for hidden sugar, starch, and artificial ingredients
- If your family is not on board with low carb, it may not be possible to get rid of it all, and that’s okay.
- If other people in your household want to continue eating these foods, gather everything you want to avoid and put it together, so you can at least avoid a certain cupboard, refrigerator shelf, etc.
Stock Your Fridge
In addition to getting rid of all the good stuff, fill your fridge with lots of good stuff:
- Healthy fats like avocado oil, butter, and coconut oil
- Green leafy vegetables like lettuce, spinach, and kale
- Low-carb vegetables that grow above ground, such as zucchini, cauliflower, and asparagus
- Meat like beef and pork
- Poultry like chicken and turkey
- Seafood such as fish and shellfish
- Whole dairies like cheese and heavy cream
- Eggs
- Low-carb fruit like avocados (the exception of fruit that doesn’t need to be in moderation), raspberries, and coconuts.
Stock Your Pantry.
Dill and cinnamon
- Low-carbcondiments like mayonnaise, hot sauce, and mustard.
- Nuts and seeds like almonds, macadamia nuts, and sunflower seeds
- Sugar-free sweeteners like erythritol, monk fruit, and allulose
- Low-carb flours like almond flour, coconut flour, and flax seed meal
- Sugar-free drinks like water, coffee, and tea.
And something important that you do not need in your pantry? Exogenous ketones, dietary supplements, and processed products are labeled “keto.” Always read labels and check to see if the actual ingredients are keto-friendly.
While ketones are a controversial subject and some people have found that they help a bit, they are not necessary for success. Your body will produce ketones on its own if you restrict carbohydrates enough.
Remove From Your Pantry.
If you’re starting a keto diet by eating a lot of carbs and sugar, going cold turkey can be a shock. It can cause keto flu symptoms and (temporary) cravings, and while these may be manageable, it doesn’t mean it’s the only way.
Here are some ways to get familiar with it that may be helpful:
- Eliminate foods gradually. Cut out all sugars, like soda and candy, first, then complex carbs like bread and pasta, and starchy vegetables and fruits last.
- Listen to your body’s signals and be patient. If you finished your meal and are still hungry, try drinking some water, brushing your teeth, distracting yourself with something fun to do, or just waiting 20 minutes for your brain to catch up. If you’re still hungry after that, try a salty, water-filled snack like olives or pickles.
Carbs Are A Limit, Protein Is A Target And Fat Is A Lever
The biggest key to getting into ketosis is to restrict carbs, but there’s more. Your other macros, which are short for macronutrients, also play a role. In a nutshell, here’s how to understand macros for the keto diet:
Carbohydrates Are A Limit.
This means that you set the maximum you can consume per day, generally 20-30 grams for most people. If it goes below this number, that’s fine! It’s not a hard goal, just a limit.
Protein Is A Target.
This means that you want to hit this number every day, so try not to go under the target. Going over a little is fine too, but too much protein could be converted to glucose and knock you out of ketosis; the ease with which this happens varies from person to person.
Grease Is A Lever.
After your carb limit and protein goal, the remaining calories you need for the day come from fat. This is what keeps you satisfied and provides most of your energy source.
You can use fat as a lever, increasing or decreasing it, depending on your goals. Go up if you’re hungry, go down to lose weight, but remember you can’t go too low (don’t get caught in the old-fashioned “fat is bad” trap) as it’s your main source of energy.
How Much Fiber Do I Need?
There is some controversy surrounding this. The USDA guidelines say 25 to 31 grams per day and the National Academy of Sciences recommends 25 to 38 grams per day.
Several studies show that eating more fiber reduces the risk of heart disease and cancer, but they were done with fiber levels lower than the recommendations (14-26 grams per day instead of 25-38). So, you may be okay eating less than the “official” recommendations.
Start with 15-20 grams of fiber per day and add a few grams at a time if needed, depending on how you feel. Get as much fiber as possible from whole foods (vegetables, seeds, etc.) before trying a supplement.
How Do I Know If My Macros Are Correct?
You will know if your macros are correct based on the results you see. As some members of the group said, “measure, measure, measure” and take pictures. Don’t just rely on the scale. Sometimes you may see an improvement in how your clothes fit or in your body measurements before the scale catches up.
If you don’t notice any results after a few weeks, first make sure you’re in ketosis and not sneaking in carbs. If so, take a look at that grease lever and see if you can push it down.
