Do you want to start the keto diet but don’t know where to start?
Follow my easy keto starter kit below to get started the best possible way!
The Keto diet is a diet that promotes the consumption of high-fat but low-carb food. This puts the body in ketosis. Ketosis is a state where the body gets its energy from stored fat instead of getting it from the consumed carbohydrates.
Being in ketosis generally has several effects. One of them is rapid weight loss on most people following the diet. Read on to learn more!
Table of Content
To get started with keto, you need just 3 elements:
Of course, it is essential to seek medical advice before starting the ketogenic diet. It is a great diet that is very effective in losing weight, but it is not for everyone as it might have some side effects.
The keto diet, also known as the low-carb high-fat diet (LCHF), consists of reducing the number of carbs while increasing the fat.
About 55% of the energy comes from carbs in a regular diet, 35% from protein, and 10% from fat intake. In Keto, it is quite different. Most of the energy intake comes from fat, while carbs only make up about 10%.
This vast reduction of carbs consumed is putting the body in a state called Ketosis. To learn more about Ketosis, Ketones, the health benefits, and the keto diet risks, read my detailed article What is the keto diet.
The Keto diet is all about reducing carbs in favor of fat and, to a lesser extent, protein. So you need to pick meat, drinks, fruits, and vegetables that are low in carb and, if possible, high in fat.
Because the ketogenic diet is all about reducing carbs’ intake and increasing fat, it is absolutely critical to know what you should be taking.
A regular diet is made of about 55% carbs, 35% protein, and 10% fat, but in keto, you will be aiming for about 10% carbs, 20% protein, and 70% fat to be in ketosis.
However, this number of carbs, protein, and fat varies from person to person. Your current build, target, and aspirations will change your macros. You could calculate these macros manually or use my macro calculator for your very own figures.
A 10%-carb macro means that only 10% of your calories will come from carbs.
Note that it is not the same as 10% of the weight of your foods that comes from carbs since the energy density of carbs, protein, and fat is different.
One gram of carbs has 4 calories, which is the same as 1g of protein. However, one gram of fat has 9 calories. Therefore when 70% of your energy comes from carbs, it is actually 50% of your ingredients’ weight that must be fat!
There are different variants of the low-carb diet, and you should choose the one that fits your health background. I personally follow a low-carb diet limiting my carbs to 50g per day. Some people don’t count carbs at all and focus on eating low-carb real food.
The low-carb diet variants are
Your typical keto plate needs to match your macros. You need quite a bit of fat-loaded food. A little protein and very few carbs.
Now, what can you eat in each food group?
To simplify your shopping, use the keto food list below.
This ultimate low-carb food list lists all the food you can eat daily.
It is a handy keto food list for beginners as it lists all the basics ingredients you should have to start a low-carb diet.
You need to eliminate all major sources of carbs on keto. If you didn’t, you would not be in ketosis anymore.
I also give you some alternatives to fix your craving.
Knowing how to read nutrition labels is critical when following the keto diet. However, it is not that complicated.
Net Carbs = (your portion in g / 100) * (Total Carbohydrates per 100g – fiber per 100g)
As an example, if you have a food label with 10g Carbs, 6g Fiber per 100g, and you take 30g of it, your net carbs are: (30/100) * (10-6) = 0.3 * 4 = 1.2g of net carbs
On a keto diet, you need to follow recipes that are easy to make and trust they have low levels of carbohydrates and high levels of fat.
On Sweetashoney, you can filter my hundreds of recipes by meal type (breakfast, meal, snack, etc.) but also by net carbs.
This allows you to find great low-carb recipes that precisely meet your carbs macro!
But if you don’t want to have to count your carbs, it is preferable to opt for a keto meal plan.
A Low-Carb Meal Plan or Keto Meal Plan is a pre-defined list of meals tailored to reach a specific number of net carbs every day.
It is the easiest way of starting the keto diet without diving into difficult calculations and measures.
A low-carb diet plan typically lasts for one or two weeks, and the good ones have meal preparation instructions.
I have two meal plans offered on Sweetashoney:
If you want a bit more help, I also have available the 14-day keto meal plan bundled with a keto guide on how to begin the low carb diet. This is ideal for achieving true low-carb success as it contains a vast amount of tips and tricks for low carb beginners.
While cooking keto recipe is as simple as regular cooking, baking is a bit more complicated.
Because you are using different flours, it requires some adjustments to your regular method!
Most of my recipes are baking recipes. And I know how different baking keto bread of cakes can be! It requires a few adjustments and re-learning some of the baking rules.
Here is what can go wrong with baking keto recipes, mostly because of the use of low-carb flours:
There are many ways to fix and troubleshoot such problems.
I have a set of 10 great free printables to help you bake delicious keto recipes! Register here to receive them.
If you want to go even further, check out my Keto Baking Guide ebook along with my Best Ever Keto Recipe Collection. I have books with many bread-like recipes, gluten-free and grain-free cakes, and other low-carb desserts!
It takes about two days of eating very low-carb to get into ketosis.
And all it takes to get out of ketosis is one high-carb portion of anything. So, it is important to have a way to measure whether or not you are in ketosis.
The best and easiest way is to test your ketone levels. You can do that with any Ketone Test Strips in a matter of minutes.
There are a few other less measurable signs that you are probably in ketosis:
The Keto Diet might sound like a complicated and dreadful diet, but it is not.
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