Here is the process I followed to get started with Keto. Each heading is a link that will take you to a page that details that step. These steps helped me understand the ketogenic diet, and to prepare me mentally for the challenges. I reference many Dr. Eric Berg videos but was not his patient during my keto journey. Please perform these steps and take your time to get comfortable with the Ketogenic diet. I spent a total of 3 days learning and researching before I started. Click the heading/title of each section to take you to a detailed page about that step.

Step 1 – Understand Ketosis & the Ketogenic Diet for Weight Loss 
Understanding the basic principles of the diet is important. The concepts demonstrated here helped me really understand what I was asking from my body. Dr. Berg gets just technical enough to explain “how” and “why” ketosis works.

  • What is ketosis?
  • What is a ketone?
  • What is happening to my body when it is in a state of ketosis?
  • How does the concept of ketosis tie in with weight loss?
  • Are there any side effects to ketosis? If so what are they and can they be easily remedied?

Step 2 – Food List – What to Eat / What to Avoid
Once familiar and comfortable with the concept of ketosis, I wanted to understand what foods I could eat and which foods to avoid on the ketogenic diet. Unlike other diets labeled Low Carb High Fat (LCHF), the ketogenic diet has stricter rules about ingredients that are in the food rather than just looking at the carb count. The Step 2 page provides information on

  • Food Lists
  • How to read nutritional labels
  • Recipe Sources

Step 3 – Take Dr. Berg’s Body Type Test (Free)
There are 4 body types identified. It’s not the “Apple, Pear” shape you are probably familiar with. Depending on the results of your body type test, you can watch Dr. Berg videos on that specific body type, or purchase his books if you like that approach. I didn’t buy his book because at the time I started keto he discussed that he had revised version of his book that would be coming out.

Step 4 – Calculating Your Macros – Determining How Much Fat/Carbs/Protein You Need To Consume  Daily
Macros calculator – Use the online calculator to determine how much you should eat in terms of Fat, Carbs, Protein based on your goals and activity level

Step 5 – Choose a method to track/record your macros
Tracking macros is very important when starting out.

  • Download an app to record your Macros. I use MyFitnessPal to calculate my macros. The basic app is free.  I upgraded to the premium after 90 days but you do not have to.
  • Don’t like MyFItnessPal? Chose another app where you can enter food items (e.g. Eggs, Bacon) and it records the nutritional macros (Fat, Carbs, Protein).
  • Don’t like apps? Use Excel Spreadsheets to manually enter/calculate your macros for your food intake.
  • Don’t like technology? Use a paper and pen / pencil to log in your food consumption. This can get tedious
  • Don’t like tracking? Google “Lazy Keto.” This method has very mixed results. Some do very well and others do not. I believe that for best results, especially if you are a beginner, track your macros for at least one month. Without having a record of what you are eating, you are likely to be frustrated and unable to figure out what might be preventing you from achieving your goals. Also, without a record, it is difficult for others with more experience to help guide you. Tracking is a great way to hold yourself accountable, and to uncover patterns of eating, or eating behaviors.

Once you have chosen your method of tracking, take some time to familiarize yourself with inputting foods. MyFitnessPal and other apps have a feature to scan the bar code of your favorite foods for quick and easy tracking. Try it out with the foods/ingredients you at so far today! Check out what your total macros are find out where you are getting most of your carbs. If you are getting them from food items that are not keto, the plan will be to make sure you don’ t use those items once you start the program.

Play around with the application and discover the different features and do hypothetical (pretend) menus of what you would eat for your meals, and take a moment to see if your meals ensure that you meet your daily macro requirement. This is also a great way to meal plan if you like to cook.

—- I HEAR YOU! ——

To my family, friends and followers, Thank you for your comments, messages of encouragement and feedback! I have not returned all of your emails, but I have been taking your suggestions and will be creating more content.  Please be patient! Remember, I am a working mom 🙂

  • Do I need to take any supplements to succeed on this diet?
  • What is Keto Flu? Are there side effects with this diet?
  • Need help with meal planning
  • Planning your first Grocery Shopping List
  • I don’t like to cook – what are my options?
  • Restaurant Guide / Starbucks Guide
  • Intermittent Fasting (I have a whole section in development on this but not ready for release just yet)
  • How to get into ketosis faster
  • How do I know I am in ketosis

 

Bitnami