Keep it simple, especially when you are starting out. The best way to start keto for beginners is to use a simple framework for your meals:
One of the easiest keto diet tips to implement is to get rid of foods you need to avoid. It’s much easier to stick to your goals if you’re not constantly fighting temptation. Get rid of the following in your fridge and pantry:
Along with getting rid of all the good stuff, fill your fridge with plenty of good stuff:
Don’t forget to stock your pantry with keto staples, too! Pantry ingredients are most prone to be high in carbs, but here are the types of items you’ll want to keep:
If you’re starting a keto diet coming from eating a lot of carbs and sugar, cutting it all out cold turkey may be a shock. It can cause (temporary) keto flu symptoms and cravings, and while these can be manageable, it doesn’t mean that’s the only way. Here are a few ways to ease into it that can be helpful:
The most important key to getting into ketosis is restricting carbohydrates, but there is more to it. Your other macros, which is short for macronutrients, play a role as well. In a nutshell, here is how to understand macros for the keto diet:
Portions are related to keto diet tip #6 above. Even though calories and portions are not the primary focus of a ketogenic lifestyle, they still matter. It’s still possible not to lose weight, or even gain weight, on keto if you consume too much – this would be the case with any diet. The key to remember is that fat is a lever. Fortunately, ketosis inherently reduces hunger and cravings, so you tend to eat less anyway. Many people find that eating low carb foods keeps their portions under control naturally, but if that doesn’t happen for you, you may need to pay attention to them.
Go for better quality and taste by asking that your sandwich be made with a round egg instead of the scrambled stuff that’s been pressed into a patty. The round egg is made right there on the premises in an egg ring, free of charge.
You may not get the sesame seed bun, but you’ll save about $2.30.
A common question I get is whether you should eat when you are not hungry. Ketosis acts as a natural appetite suppressant, so you may find that you don’t get hungry as often, or not as ravenously so. There is no need to eat when you are not hungry! Simply focus on hitting your protein goal when you do get hungry and eat, but otherwise let your body signal when to eat.