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Caro On Keto: How To Begin Keto The Right Way


       Chances are if you are reading this post you want to start the keto diet. Keto benefits make you feel amazing. The benefits are the reason why I stick to keto. There is only one question now, where do you begin? I have complied a list of the must know information for beginning a ketogenic diet for weight loss.


1. What is the Ketogenic Diet?


            The ketogenic diet is a way of eating that consists of 75% healthy fats, 25% protein and 5% carbs.  In order to achieve the benefits of keto you must be in a state of ketosis. To be in a state of ketosis you should be eating high healthy fats, moderate protein, low carb, and no sugar. This does not mean you will forever be eating high in fats. If your objective is weight loss, you already have some fat you want to be used as fuel to burn. You need to do high fat to achieve the state of ketosis. Once you are in a state of ketosis you are burning fat as fuel and can reduce your fat intake. It can take anywhere from 4 to 7 days to get into ketosis, if you are following the diet strictly.

2. What Can I Eat on Keto?

           So with no sugar, low carb, and high fat, what exactly will you be eating? Well, I stick to green veggies, high-fiber fruits, protein and healthy fats. I enjoy trying different recipes to make sure I do not get bored and enjoy all my meals. For breakfast, I enjoy recipes with egg, cheese and sometimes bacon. Yes, bacon! Its true bacon is a staple of the keto diet. The bacon fat is also a natural fat you can use in your meals to help fuel you and add flavor. Some veggies are not allowed on the keto diet these include corn, carrots, and mostly root veggies. I stick to zucchini, lettuce, broccoli, cauliflower, cucumbers, and brussel sprouts. I eat these all week and vary them to fit my palette and my family’s. Some fruits I like to include once or twice a week are berries. My go to's are blueberries, strawberries, blackberries, and raspberries. Other fruits are high in natural sugars and will kick you out of ketosis, resulting in a stall in fat loss. My sources of healthy fats include coconut oil, avocados, and natural sources like dairy and meats. Protein on keto can come from so many sources, not necessarily from animal products. You can be vegan or vegetarian keto as well. The keto diet is customizable to tailor all you dietary preferences and help you achieve the results you desire.

3. What Can I Drink on Keto?

        The guidelines for drinks are not as complicated as you think. You need to be aware of your sugar intake when drinking. Alcohol is not permitted because it is high in carbs and sugar. As in many other weight loss diets it is not optimal for effective weight loss. There are low carb beers and hard liquor which you may have on a special occasion . I keep it simple and you should too. I drink water daily, and lots of it. Water helps to flush out all the toxins, clears your skin, and when you are starting helps with cravings. All teas and unsweetened coffee are also fair game. You can stay in ketosis and get your caffeine fix. Soda is not keto friendly because of the high sugar content. You can do diet or zero soda varieties, but only as a once or twice a month treat without it affecting your results. These are good options when you need to dine out. I personally stick to sparkling water. They are flavored, bubbly, and sugar-free! For a juice like alternative I enjoy Gatorade Zero, Powerade Zero, and Mio Flavors. Remember simple is best!

4. Will I Have to Give Up Sweets?

         On the keto diet you have to give up sugar, not sweets. There are so many alternatives and keto-friendly options. I always keep stevia at home and in my bag. I use Pyure. It is an organic blend of stevia and erythritol. There are some sugar-free syrups I enjoy too. They are great in coffee and even some recipes to give it that sweet taste you desire. I buy these at Home Goods, Marshalls, and TJMaxx. Alternative sugar like coconut sugar is also not allowed on the keto diet because it affects the blood glucose levels. I always stay away from the Splenda brand because most have added sugar although they say stevia. If stevia is not your cup of tea, monk fruit sweetener is another keto friendly alternative. Just try it out, your taste buds will adjust before you know it!

5. How Many Carbs Can I Eat? 

         If you are totally invested in losing weight, for success on the keto diet you need to keep the carbs very low. My daily carb goal is 20 net carbs a day. It may seem too low, especially once you begin reading your labels and you discover the amount of carbs in your usual foods. It can be overwhelming and you might feel constricted. I like to compare it to budgeting and keeping your bank account in check. You begin each day with 20 net carbs to spend on your foods. You cannot go over and they do not roll over. You use them or lose them. Once you learn to manage your foods you will realize they are sufficient and you will not be deprived or hungry. If you are fully invested in your weight loss success you will be motivated and step up to this new carb challenge. I did this and was successful. You need to really stick to this because its is key to remaining in a state of ketosis.

6. How Do I Calculate My Macros?

         Macros is short for macronutrients in the nutrition world. Macronutrients are fat, carbohydrates, and protein. When beginning any diet for weight loss you need to keep your macros and calories in check. Calories are important in any diet because if you exceed your calories you will not lose weight. The key to weight loss is a deficit of calories. Two ways to achieve this is to track your food intake and to exercise to burn the calories you are consuming. There are apps that can help you determine your macros, calories, and log your daily food. I use Carb Manager. This app is an essential tool for the keto beginner. You can type in a food or scan the barcode. By doing this the app lets you know the net carbs of the food. It also gives the food a grade from A to F on the keto-friendly scale.




After reading this list do you have any additional questions? Leave them in the comment section below so I can address them!





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