HOW TO START A KETO DIET

The ketogenic diet has certainly been a huge trend the last few years and for good reason - it is simple to follow, includes foods that are satisfying and feel indulgent, and can get some serious results!

Before you begin a keto diet it’s important to understand what it is, why it works, and how to get started properly to get all of the incredible benefits. Of course, like learning any new skill, you may experience a few mistakes or setbacks along the way. You are learning a new way of eating and it can be pretty intimidating. But the best thing to do is jump right in and START. Then learn and adjust along your way to develop a keto lifestyle that truly works best for you!

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Here are some important info + steps to get you started:

WHAT IS KETOSIS?

Ketosis is a metabolic state where the body burns fat or ketones for fuel instead of carbohydrates (glycogen). The purpose of a ketogenic diet is to allow your body to enter a state of ketosis which is accomplished by restricting the amount of carbohydrates you consume on a daily basis. 

The general rule of thumb is to stay under 20g net carbs per day, for an extended period of time to get into ketosis. The amount of net carbs per day may vary from 25g-30g, but most people use 20g net carbs or under as a guideline starting out. The macronutrient breakdown of a typical day of eating on a ketogenic diet is 70% Fat, 25% Protein, 5% Carbohydrates.

WHAT ARE NET CARBS?

Net carbs = Total Carbs - Fiber - Sugar Alcohols

Net carbs refer to the amount of carbohydrates left after the body has digested our food. Since the body can’t break down or absorb things like fiber or certain sugar alcohols they are not counted towards your daily carb intake.

Once carbs are limited for about 3-5 days your body will burn through any stored glycogen (carbs) and start using fat for fuel and enter a state of ketosis. After a few weeks your body will be “fat adapted” where your body will start burning fat more efficiently, and you will be on your way to reaping all the incredible benefits of keto!

BENEFITS OF A KETOGENIC DIET

• Weight loss

• Blood sugar control

• Improved mood

• Increased energy levels

• Lowered blood pressure

• Higher HDL (good) cholesterol

• Improved skin conditions

• Improved digestive system

WHY KETO WORKS

While the rules for following a keto diet are simple (stay under 20g net carbs per day for an extended period of time), it may be challenging to adapt to this new way of eating if you’re used to eating all the high carb or sugary foods and drinks. Whether or not the keto diet is right for you is only something you can answer for yourself after you’ve given it a proper chance!

There are 2 primary reasons the ketogenic diet works:

1. It reduces the amount of calories consumed - due to the high fat and highly satiating nature of foods regularly eaten on a ketogenic diet you may feel full longer on less food. If you feel more full throughout the day you will naturally decrease the amount of calories you consume.

2. It increases the production of ketones - which is one of the most efficient fuel sources for our body to burn but are not produced unless there is an absence of carbs and sugar in the body. This is what leads to increased energy levels and a reduction in appetite.

This unique combination of natural calorie reduction and increased ketone production is what makes a ketogenic diet a powerful way of eating that can lead to some serious weight loss results. 

3 STEPS TO STARTING A KETOGENIC DIET

While there are many different approaches to a keto diet, there are 3 main steps that will help you begin and are the most important for your success.

1. Know what foods to eat and what foods to avoid

2. Eat the appropriate amount of those foods

3. Increase your water intake & electrolytes

STEP 1 - Know what foods to eat and what foods to avoid

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When you start a ketogenic diet this step alone can get you some pretty remarkable results! Lowering your carbohydrate and sugar intake, while increasing more whole food sources of fat and protein are crucial for starting and sustaining your keto weight loss journey.

Here is a general list of foods to eat and avoid on keto:

Keto Foods To Eat

• Meats - beef, lamb, fish, poultry, eggs, etc.

• Low Carb Vegetables - typically anything grown above ground

• High Fat Dairy - cream, butter, cheese, etc.

• Nuts & Seeds - macadamia, walnuts, almonds, sunflower seeds, etc.

• Avocados & Berries - lower glycemic index fruits

• Sweeteners - stevia, erythritol, monk fruit, etc.

• Other Fats - coconut oil, ghee, avocado oil, etc.

Foods To Avoid On Keto

• Grains - wheat, corn, rice, cereal, etc.

• Sugar - white processed, honey, agave, maple syrup, etc.

• Fruit - bananas, apples, oranges, etc.

• Root Vegetables - potatoes, sweet potatoes, yams, etc.

• Beans & Legumes - black, kidney, lentils, etc.

When you’re just starting a ketogenic diet it is absolutely crucial that you get comfortable with reading nutrition labels. Many products are filled with hidden carbs or sugars so it is important to be diligent about reading labels on anything that is not a whole food.

Avoid overwhelm and focus on this step when you’re just starting out to start transitioning to a keto diet. Just simply eat keto friendly foods, and avoid high carb food and drinks and you will be well on your way to entering ketosis and achieving your weight loss goals.

STEP 2 - Eat the appropriate amount of keto foods

While you can get results sticking with step 1, eventually you may need to be a little more diligent in your approach to increase the likelihood of getting the weight loss results you want. While restricting the amount of carbs you consume daily will get you into ketosis, eating the right amount of calories per day will increase your ability to lose weight.

YES, calories still count - even on keto. Check out this blog to learn more about calories on a keto diet!

When we eat fewer calories in a day than our body burns we’re in a caloric deficit which = weight loss. 

When we eat more calories in a day than our body burns we’re in a caloric surplus which = weight gain.

The most accurate way to ensure you’re eating the right amount of food for your body’s requirements and to lose weight is to track your macros (fat, protein, carbs). There are numerous macro calculators on the internet (just ask your ol’ pal Google) to help you find the right proportions for your body and activity levels. There are various macro tracking apps such as MyFitnessPal, CarbManager and Cronometer. 

Be sure to set your calorie deficit at an absolute maximum of 35%. When we drastically decrease calories too much we may lose weight quickly but it will have a negative effect on our hormones and weight re-gain in the future. To lose weight in the most sustainable and healthiest way possible - slow & steady wins the race! Aim for a loss of 1-2lbs per week, and re-adjust your macros after every 10lbs lost to ensure you keep moving towards your weight loss goals.

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STEP 3 - Increase your water & electrolytes

The biggest side effect of starting a ketogenic diet is dehydration and loss of vital electrolytes. This is often referred to as “keto flu” since some people may experience headache, fatigue, dizziness, muscle cramps or aches, and other flu-like symptoms. This may be most prominent at the start as your body burns through its glycogen stores, but can occur any time you are following a keto diet.

Carbohydrates are stored and bonded to water molecules in our body. When we reduce our carb intake, we also deplete the amount of water in the body which can lead to dehydration. This makes increasing your water intake on keto absolutely essential to feeling your best. Aim for 1 gallon or 3-4 liters of water daily.

The most important electrolytes in the body are sodium, potassium and magnesium. As we excrete more water on a ketogenic diet, these essential electrolytes also get flushed out in the process. The GOOD NEWS is that keto flu can be completely avoided if you stay hydrated and ensure your electrolytes stay in balance. You can simply add more salt to your foods, drink bone broth, or sip on pickle juice to restore your sodium electrolytes. For more info on where to find electrolytes in your keto foods - check out this blog! There are also many pre-made electrolyte blends available.

It can feel a bit intimidating and overwhelming to change the way we’ve been eating and start a keto diet. I tooootally get it. Before I started keto over 3 years ago, I spent 6 MONTHS doing research and debating it! By following these simple steps you’ll be off to a great start, and you can continue to grow and learn from there. Just start! I promise you won’t regret it!

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HOW MUCH WEIGHT CAN YOU LOSE ON KETO? (AND HOW LONG DOES IT TAKE?)

Most people that start a ketogenic diet do so with the intention of losing weight. They are curious to try it after seeing countless transformation and success stories of people who have shed some serious pounds in what seems like no time at all. Of course with anything in life, and diets especially, there are a lot of factors that come into play when it comes to how your body will respond to following a keto diet and how much weight you will lose.

Everyone is different, starting from a different place in terms of their current body weight, diet and lifestyle, so there is no “one size fits all” answer to how much weight you can lose on keto. Until you start a keto diet for yourself, you won’t know exactly how your body will respond, or how you will mentally react to adhering to this new way of eating. After the initial water loss on keto, a general rule is 1-2lbs of fat loss per week. So for example, if you have 50lbs you want to lose that should take about 25 weeks - which is about 6 months. 

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Some factors that contribute to how much weight you can lose on keto include:

BODY COMPOSITION

How much body fat do you have to lose? What’s your muscle mass? If you have a lot of excess weight to lose, you will likely experience a faster rate of weight loss - especially in the beginning. If you have less weight to lose, it may take longer to see results.

CURRENT HEALTH CONDITIONS

Are you overweight or obese? What’s your energy level like? Do you have thyroid or hormonal issues? Do you have insulin resistance or blood sugar problems? Your current health conditions will play a role in how much weight you can lose. It may take a little longer to get the results you want if you have certain medical conditions, but that’s ok! Living a ketogenic lifestyle will still work and improve your overall health.

METABOLIC RATE

Do you have a slow metabolism? Do you have a fast metabolism? Everybody expends energy from the foods they consume at different rates. It may slow your weight loss results, but as you continue along your keto journey your metabolism will also likely improve.

ACTIVITY LEVELS

While it isn’t absolutely necessary to exercise in order to lose weight on a keto diet, it will impact how much weight you lose overall in the long term. The energy you spend on a daily basis through exercise in addition to the way you’re eating will have a direct result on how your body burns fat. A decrease in body fat percentage, combined with an increase in muscle mass causes your body to burn more energy at a resting metabolic rate (ie when not exercising).

HOW OFTEN YOU GO “OFF-PLAN”

One of the biggest factors in determining how much weight you can lose is how closely you adhere to your keto diet. If you’re just starting out on a keto diet, it’s important that you follow the keto diet, with no off-plan or “cheat days” for roughly 3 months. This will allow your body to get into ketosis and become fat adapted. This is where the real fat burning occurs, and if you eat too many carbs during this time you will knock yourself out of ketosis.

QUALITY OF FOOD

Are you choosing whole keto foods like meats, eggs, cheese, nuts, seeds, low carb vegetables and healthy fats? Or are you eating highly processed keto junk foods? Are you watching for hidden carbs and sugars? It’s important to read and understand nutrition labels, and focus mainly on whole foods to get the best results on keto. Processed keto foods that contain sugar alcohols have been known to stall weight loss for some people.

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The biggest factor in how much weight you will lose on a keto diet is consistency. Keto is not just a diet, but a true lifestyle change that shifts your metabolic state.

HOW LONG DOES IT TAKE TO LOSE WEIGHT ON KETO?

While results will vary on an individual level based on these various factors, below is a general outline that people typically experience when they begin a ketogenic diet.

What to expect after the 1st week on keto:

On a typical calorie restriction + exercise regime it is likely that you will lose about two pounds your first week. When you start a ketogenic diet it is possible to lose anywhere from two pounds to ten pounds in your first week! This loss is almost entirely from water weight, not fat loss. But it can be extremely motivating to kickstart your new keto lifestyle. 

Why does this happen?

Simply put, carbohydrates cause you to retain water. Carbohydrates are stored as glycogen in your body, and on a molecular level for every 1 gram of glycogen there are 3 grams of water attached. So when you restrict your carbohydrate intake on a ketogenic diet, your body will decrease its glycogen stores and the water attached to it. Once you’ve burned through your glycogen stores, your body will convert to burning fat instead for energy.

What to expect after a month on keto:

As you continue to stick with your new keto lifestyle after about 4-5 weeks you will have burned through all of your glycogen stores and the fast-paced water weight loss will slow down. If you’re following your keto diet properly you should start to experience more energy, a decrease in appetite, and your body will actively be burning fat for energy. The average monthly weight loss at this point is anywhere between four to ten pounds (which equates to one to two pounds a week).

What to expect after 3 months on keto:

At this point in your keto journey you will have likely experienced some significant weight loss (depending on the factors above). It is possible to have lost anywhere between 15-30 lbs in this short period of time. It is also extremely common at this stage to experience a brief plateau or weight loss stall. There is no need to panic, or question if you’re doing something wrong! This is simply a brief phase where your body is re-calibrating to all of the changes you’ve been making. Our bodies crave balance and will constantly seek a state of homeostasis. If you’ve lost a significant amount of weight in a short period of time, your body needs time to heal and re-adjust. This may take a few weeks or up to a month or so.

Don’t get discouraged or give up at this point! Just because the scale isn’t reflecting your efforts, doesn’t mean that your body isn’t changing. Be sure to take measurements, pay attention to how your clothes are fitting, and take lots of body photos along the way. These are all better indicators of your progress compared to only focusing on the number on the scale.

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While there are many factors that contribute to how much weight you can lose on a keto diet, it is an extremely powerful tool that can improve your overall health. It’s important to remember that everyone is different and loses weight at a different rate. Just because someone you know had super quick weight loss results on keto, doesn’t necessarily mean the same will happen for you. The most important thing to keep in mind is that keto is a lifestyle change, not just a diet. That means there is no rush to lose weight as fast as possible. Slow weight loss is sustainable weight loss. If you’re feeling overwhelmed, and want any help starting your keto diet off RIGHT click here to learn how I can help set you up for keto weight loss success!

MUST HAVE KETO PANTRY STAPLES FOR WEIGHT LOSS SUCCESS

If you’re just starting your keto journey, one of the most important aspects of successful weight loss happens before you even begin! That is, to do your own research, and be fully prepared for all of the changes to your diet and lifestyle. In order to start off on the right low-carb foot, it’s imperative that you have everything you need in place to make the transition into ketosis as easy as possible. And since the ketogenic diet may be drastically different from how you’ve been eating up until this point, having a well-stocked pantry with keto-friendly items will be essential for your success!

When you have a well stocked pantry full of items for all of your keto cooking and baking needs, it makes cooking, shopping and planning so much easier! Not only that, it saves you money and time not having to order in delivery, or rush out to the store for a single item to cook a meal. Even if you're new to keto, there’s a good chance you have a lot of these items on hand! But to be thorough, this list has been carefully crafted to include everything a keto pantry could possibly need.

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It is absolutely essential that you read labels carefully when starting a keto diet, and curating a  pantry stocked with all the keto friendly ingredients you’ll need for success. Since most people who are successful on a ketogenic diet limit their carb intake to 20-25g net carbs per day, you must familiarize yourself with how to read labels properly. Net Carbs = Total Carbs - Fiber. This means on the label you look at the total carb count, then subtract any grams of fiber in that food item, and the result is the net carbs. Always, always, always read the label and be on the lookout for hidden carbs and sugars in all your pantry items!

It’s important to note that everyone has different food preferences, cooking levels, and budgets - so just know that you do not need every single item from the pantry items below. Select the pantry staples that best suit your needs, and remember that you can always add more as you continue along your keto journey. The keto pantry staples are broken down into 5 main categories: Healthy Fats & Proteins, Keto Snacks, Keto Sauces, Condiments & Seasonings, Keto Baking Essentials, and Keto Friendly Carb Substitutes.

HEALTHY FATS & PROTEINS

Since the ketogenic diet focuses mainly on consuming more fats, you want to make sure you have plenty on hand. It’s optimal to focus on healthy fats from whole, unrefined foods and oils for keto and your overall health.

While increasing your intake of healthy fats on keto is essential, it’s also vital that you consume a moderate amount of protein to help you stay full, satisfied, and prevent any muscle or hair loss.

Fats

• Olive Oil

• Coconut Oil

• Avocado Oil

• Ghee

• MCT Oil

• Sesame Oil

• Avocado, Coconut or Olive Oil Spray

• Flax Oil

• Pre-made Fat Bombs

• Beef Tallow

• Duck Fat
  
  

Proteins

• Canned Tuna

• Tuna Pouches

• Canned Salmon

• Canned Chicken

• Canned Crab

• Anchovies

• Sardines

• Smoked Oysters

• Corned Beef

• Canned Spam

• Canned Ham

• Organic Black Soy Beans
  

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KETO SNACKS

When you’re first starting out on a keto diet, you may notice changes in your appetite. It may increase at first while your body is burning through glycogen stores. Or, it could decrease as you consume more healthy fats than you’re used to. Either way, it’s important to have keto-friendly snacks on hand to make sure you’re staying on track towards your goals. These keto snacks are also great options for when you’re traveling or on the go too!

Keto-Friendly Pantry Snacks:

• Almonds

• Walnuts

• Macadamia Nuts

• Pecans

• Pistachios

• Pili Nuts

• Natural Peanut Butter

• Natural Almond Butter

• Pumpkin Seeds

• Sunflower Seeds

• Cheese Chips

• Beef Jerky

• Meat Sticks

• Individual Olive Packs

• Individual Pickle Packs

• Keto Bars

• Quest Chips

• Pre-made Fat Bombs

• Pork Rinds

• Sugar-Free Chocolate

• Coconut Chips

• Lupini Beans

KETO SAUCES, CONDIMENTS & SEASONINGS

As mentioned above, it is crucial to read and understand the labels on products and be aware of hidden carbs and sugars. This is especially important in the category of sauces and condiments. You’d be shocked at how much sugar is in some of the staples you may already use! Also note that you may not be able to find some of these items in your local grocery stores, but there are countless online health food retailers that have keto-friendly products for your keto pantry needs.

Using different seasonings is a great low-carb way to add more variety to your meals, so you’re not eating the same old boring chicken over and over again. Try experimenting with new flavours to change things up, and keep your keto food fun and interesting.

Keto Sauces & Condiments

• Mayonnaise

• Sugar-Free Ketchup

• Mustard

• Salad Dressing

• Pesto

• Canned Tomatoes

• Tomato Sauce

• Alfredo Sauce

• Sugar-Free Steak Sauce

• Sugar-Free BBQ Sauce

• Sugar-Free Teriyaki Sauce

• Hot Sauce

• Sugar-Free Marinades 

• Coconut Aminos

• Bragg’s All Purpose Seasoning (Soy Sauce)

• Curry Paste

• Pizza Sauce

• Green Chilis

• Chipotle Peppers in Adobo

• Water Enhancers

• Sugar-Free Maple Syrup

• Harissa

• Miso Paste

• Canned Coconut Milk

• Pickles

• Pickled Jalapenos

• Pickled Hot Peppers
  

Keto Seasonings

• Himalayan Pink Salt

• Sea Salt

• Pepper

• Salt-Free or No Salt (potassium for making electrolytes)

• Garlic Powder

• Onion Powder

• Smoked Paprika

• Cumin

• Chili Powder

• Cayenne

• Curry Powder

• Garam Masala

• Everything But The Bagel Seasoning

• Sesame Seeds

• Ginger

• Nutmeg

• Cinnamon

• Turmeric

• Italian Seasoning

• Oregano

• Basil

• Parsley

• Dill

• Thyme

• Sage

• Poultry Seasoning

• Pumpkin Spice 

• Red Pepper Flakes

• Montreal Steak Spice

• Pre-made Seasoning Blends *read labels carefully
  

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KETO BAKING ESSENTIALS

While conventional desserts containing refined sugar and flour are a no-go on a keto diet, there are lots of alternatives to keep your sweet tooth satisfied. Just because you’re on a ketogenic diet doesn’t mean you can’t enjoy healthy treats and baked goods! You just need a well stocked pantry, and a solid recipe to get you started. There are numerous sweeteners that are acceptable on a keto diet, and people have differing opinions about which ones they prefer. Some may produce a “cooling effect” or have a funny aftertaste for your pallet - so be sure to experiment and find a sweetener that works best for you. Be aware that Xylitol is poisonous to pets! BONUS TIP - buy any sweetener in the granular form, and if a recipe calls for “powdered sweetener” just blitz it in your blender or food processor. 

Keto Flours

• Almond Flour

• Coconut Flour

• Lupin Flour

• Psyllium Husk

• Ground Flax Seed
  
  

Keto Sweeteners

• Erythritol - granular

• Erythritol - powdered

• Stevia - powdered

• Stevia - liquid

• Monkfruit - powdered

• Monkfruit - liquid

• Golden Monkfruit

• Xylitol
  
  

Keto Baking Items

• Baking Soda

• Baking Powder

• Unsweetened Cocoa Powder

• Cacao Powder

• Cream of Tartar

• Unflavoured Gelatin

• 100% Baker’s Chocolate

• Xanthan Gum

• Chia Seeds

• Unsweetened Shredded Coconut

• Vanilla Extract

• Sugar-Free Chocolate Chips

• Cacao Butter

• Whey Protein Powder

• Egg White Protein Powder
  
  

KETO-FRIENDLY CARB SUBSTITUTES

When you first start your keto journey it’s often recommended that you stick to mainly whole foods for the first few weeks. This gives your body a chance to eliminate cravings, and start the healing and weight loss process. Many people experience slowed or stalled weight loss from having too many processed “keto products” in their diet. That being said, if having a few lower carb substitutes for some of your high carb foods helps you stay on plan and adhere to your new keto lifestyle, you may want to have a few of these items in your pantry. For more keto substitutes for high carb foods check out my blog on 65 Keto Substitutes for Carby Foods!

Keto Substitutes for High Carb Foods

• Pork Rinds

• Cheese Crisps

• Quest Protein Chips

• Seed Crackers

• Low Carb Bread

• Low Carb Wraps

• Coconut Wraps

• Low Carb Buns

• Low Carb Pizza Crust

• Shirataki Noodles

• Konjac Noodles

• Organic Soybean Noodles

• Organic Mung Bean Noodles

• Low Carb Noodles

• Hearts of Palm Noodles

• Konjac Rice

• Sugar-Free Granola

• Sugar-Free Cereal

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

Don’t be overwhelmed by the amount of items on this list. As previously mentioned, what you stock your keto pantry with is entirely up to you. You do not need all of these items, and you certainly don’t need to get them all at once! If you’re just getting started, download the printable pantry list and check off all the items you currently use regularly. You can take your time and grow your pantry as you find new recipes you want to try. Remember to focus on whole foods as much as possible, as too many “keto products” have been known to stall weight loss for some people. If you’re feeling totally overwhelmed and want help getting started with your new keto lifestyle, click here. I help make keto simple and sustainable so that you can get some serious keto weight loss results that last!

14 THINGS EVERY KETO BEGINNER NEEDS TO KNOW BEFORE STARTING

The ketogenic diet is a high fat, low carb, moderate protein diet. It can feel a bit overwhelming at the start because it goes against what you may already know about food and nutrition, and against how the majority of us were raised to eat. 

The most important thing before starting a keto diet is to do your own research to decide if this is the right diet for you. The main goal of a keto diet is to enter a state of ketosis where your body uses ketones for fuel, and not glycogen from carbohydrates. Unlike most “diets” which are often used as a temporary, “quick fix” solution to lose weight, the ketogenic diet is the most effective when it is adopted as a true lifestyle change to maintain any weight loss results.

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So what sort of things should you know before starting the keto diet? How do you set yourself up for success, and make the transition as easy as possible? If you’re considering a keto diet to lose weight or manage any health conditions, here are some top tips to help you get started!

1) KNOW WHAT FOODS TO AVOID

For a ketogenic diet it is required to drastically reduce your carbohydrate intake. For most people starting a keto diet the ideal carb range is about 20-25g net carbs per day. Net carbs = Total Carbs - Fiber. This will cut out most processed carbs, but also includes natural sourced carbohydrates such as beans, rice, whole grains, legumes, and starchy vegetables.

Another big component for keto is eliminating sugar. This definitely means no refined and processed sugars, but also includes sugars from natural sources such as maple syrup, agave, and most fruits (berries, some citrus & avocados are acceptable). 

2) KNOW WHAT FOODS TO EAT

What the keto diet lacks in carbs and sugar, it makes up for in delicious fats and protein. Foods that contain zero carbs include meats, and pure fats such as olive oil, coconut oil, and butter. Other foods that are acceptable on keto include cheese, full fat dairy, nuts and seeds, non-starchy vegetables such as mushrooms, lettuce, broccoli, cauliflower, leafy greens, and many more. Instead of sugar, sweeteners such as stevia, monk fruit, and erythritol are allowed on keto. There are countless keto food lists online that you can print out, or save to your phone to make sure you’re eating the right foods.

3) CONSIDER YOUR RELATIONSHIP WITH FAT

If you’ve ever been on a diet before, there’s a good chance it involved restricting calories, and avoiding fat. It can be an adjustment and a little uncomfortable at first to fully trust the idea that eating fat will help you lose weight. But this is one of the best things about the keto diet!

Being able to enjoy foods that seem indulgent while helping you feel full and satisfied are the hallmarks of what makes keto so enjoyable. Say goodbye to boring chicken breasts with salad, or eating bland vegetable soup for days on end. If you’re uncomfortable with eating fat, then keto simply isn’t for you. Start by making adjustments like adding more fats to your meals by topping with an avocado, fatty condiments, adding butter, or using more oil when cooking. 

4) CALCULATE YOUR MACROS

Macros are short for macronutrients and are the components that make up the foods we eat - carbohydrates, proteins, and fats. While you may want to simply eat keto-friendly foods for the first week or two, at some point you may want to consider tracking your macros. Tracking macros takes into account your height, weight, age, and activity level and is the only way to know with certainty that you are eating the appropriate amounts to burn fat, and fuel your body properly. 

You don’t have to track your macros forever if you don’t want to, but it is recommended at the beginning of your keto journey so you can gain a better understanding of the carb count in foods and portion sizes. There are numerous free macro calculators available online.

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

4) BE READY TO HONE YOUR COOKING SKILLS

The healthiest and most sustainable way to be successful on a keto diet is to focus mainly on whole foods. This will require you to cook the majority of your own meals, and will really help when it comes to tracking your macros since you will know every ingredient going into what you eat. Check out a variety of keto websites, Pinterest or keto cookbooks for inspiration, and make a list of at least 5 keto recipes with foods you know you’ll enjoy. That way you’re not standing around in your kitchen unsure of what you can eat, and turning to carbs by default.

5) BE READY TO COMMIT

If you’re thinking about starting a keto diet, just know that it requires you to fully commit. Since the goal is to enter a state of ketosis, you have to be prepared to drastically reduce carbs and sugar for an extended period of time in order to do so. In the beginning, even just 1 cheat like a slice of pizza can confuse your body and knock you out of ketosis - meaning you have to start the process all over again to get back into ketosis.

It can feel daunting and overwhelming to give up the carby foods you love, and you may be wondering before you even start - when can you have some non-keto foods again? How long until I can have a cheat meal? This is not the best mindset to have starting your keto journey. If you want to lose weight, feel better, and be healthier you need to fully commit to creating a keto lifestyle - not just a diet. It is recommended you go at least 3 months on keto to become fully fat adapted and see some incredible results before considering an “off-plan” meal. And by then - there’s a good chance you’ll be feeling so good you won’t even want to!

6) YOU WILL LOSE WEIGHT QUICKLY...AT FIRST

If you stick with your keto diet properly in the beginning you will likely lose some of your weight fairly quickly. This is super exciting and helps keep you motivated to continue! Some people have experienced up to 10-20 lbs of weight loss within the first few weeks (depending on how much you have to lose). It is important to realize that this weight loss is mostly water weight. 

When you drastically reduce carbs in your diet, your body will retain less water. This is why so many people lose weight right out of the gate on a keto diet. However, once your body has become accustomed to your new low carb, high fat way of eating the weight loss will slow down and that is totally normal.

7) BE READY TO STICK WITH IT WHEN WEIGHT LOSS SLOWS DOWN

Just like any other diet or healthy lifestyle change, there will be periods of time where your weight loss will plateau or stall. After you lose the initial water weight, your weight loss will probably slow down significantly. That’s extremely common and actually a good thing! This is when your body goes from just losing water, to actually losing body fat. 

As your body gets used to being in ketosis, you will lose weight more gradually over time vs quickly overnight. This is actually ideal because it is a healthier and more sustainable way of losing weight. After the initial shedding period, expect an average of losing 1-2 lbs per week.

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

8) TESTING KETONES

How will you know if you’re even in ketosis anyway? There are a few different ways that you can test your ketone levels if you need assurance that you’re on the right track. The 3 most common are ketone urine strips, a ketone breath analyzer, and a ketone blood meter. These options all vary greatly in accuracy and price.

It is not necessary to test your ketone levels at all. If you stay below 20-25g net carbs per day your body WILL enter ketosis. So if you’d rather save some money, just trust the process and stay below your carb intake every day. Check out this blog to learn 12 signs that you’re in ketosis!

9) THE CRAVINGS GET EASIER

When you first eliminate carbs and sugar from your diet, you may notice that you start craving them more for a short period of time. Our brains always seem to want what it can’t have - telling ourselves we can’t have something seems to just make us want it more. The good news is that these cravings usually subside within a week or two - and after that you’ll notice you don’t even care or want the high carb foods anymore. Seriously!

10) KNOW WHAT SIDE EFFECTS TO EXPECT

As you transition into a ketogenic diet there may be a few side effects. You are essentially adjusting how your body functions to burn fuel and create energy - that’s a pretty big task! Some common side effects include headache, increased urination, dehydration, dry mouth, lethargy, cramps and brain fog. Due to a change in fiber intake, constipation or diarrhea are also common.

The most well known side effect when starting a keto diet is called “keto flu”. This typically occurs within the first week, but can occur at any time during your keto journey. As it sounds, keto flu exhibits similar symptoms to a normal flu. The good news is that with proper supplementation of electrolytes, keto flu is completely avoidable.

11) KNOW THE IMPORTANCE OF ELECTROLYTES

While a whole food based ketogenic diet contains many of the essential vitamins and minerals required for optimal health, there are a few that you may include to ensure your electrolytes are balanced to avoid keto flu and feel your best. The 3 main minerals that make up your electrolytes are sodium, potassium and magnesium. You will want to consume these daily through either your diet, or with supplementation to avoid keto flu and other symptoms such as fatigue, heart palpitations, dizziness, and muscle cramping.

12) STAY HYDRATED

We all know that drinking water is an important part of any diet, but it is absolutely essential on keto. Since you lose a drastic amount of water weight in the beginning, you must drink a ton of water to compensate. Dehydration is the number one side effect of a keto diet. Yes, increased urination and trips to the bathroom which is a good thing as your body flushes out toxins and water weight from your body. It is recommended to drink 1 gallon or 3-4 liters of water daily.

13) TALK TO YOUR FAMILY ABOUT YOUR GOALS ON KETO

Be sure to tell your family about your plans to start a keto weight loss journey. You may not be able to eat the same meals as your family while on keto, so they should be informed about what your new eating habits will look like. Having the support of your family makes it easier to stay on track, and you will be more likely to be successful on keto. Always remember that it’s your decision to live a keto lifestyle, and if your family isn’t on the same page with adopting this lifestyle change for themselves, they are entitled to that decision too. 

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

14) CONSULT WITH A DOCTOR/ NUTRITIONIST

If you have pre-existing medical conditions it may be best to check with your health care professional before starting a ketogenic diet. Keep in mind that most doctors are not trained on nutrition and may not know enough about a ketogenic diet to make recommendations. 

It is a big commitment to start a ketogenic diet. You are drastically changing how you were likely raised to eat, and that should not be taken lightly. It’s important to do your own research to find the best way to make a keto lifestyle simple and sustainable for you.

That being said, do not let the “research” phase hold you back from starting! You won’t do keto absolutely perfectly and probably make a few mistakes along the way - but that’s the best way to truly learn and improve. If you need any support along the way - join the free Keto Weight Loss for Women facebook group! Or if you’re feeling totally overwhelmed by starting a keto diet you can click here to learn more about how coaching can not only get you started, but make keto simple and sustainable to get you results that last!