Keto Diet

The Basic Keto Diet Plan

How do I start the Keto Diet?

That is one of the most common questions asked. Here are some easy tips to get started!

Empty your pantry of non-keto products that are tempting.

You don’t have to throw them away if you feel bad. You can give them away or donate them. Foods like rice, pasta, bread, pastries, sweets, etc., are high in carbohydrates, so it’s better if you don’t have them at your disposal. Get rid or hide them, and if neither is possible because you live with other people, at least make your own shelf with the products you want to consume. You avoid having to struggle with yourself in moments of temptation.

Organize your weekly menu

Once you have learned a bit about the keto diet and have a clear idea of what to eat and what not to eat, take a few minutes to think and organize your menu for the week. Think about which low-carb recipes you would like to eat.

At first, you don’t need to go crazy with all the macros, in the first week it is recommended that you only focus on carbohydrates: The sum of everything you eat in a day should not exceed 20 grams of carbohydrates. That is, if you have pancakes for breakfast, a bowl of raspberries with cream for mid-morning snack, roast turkey with vegetables for lunch, and gnocchi and salad for dinner, you should count the carbohydrates in all those meals, and they should not exceed 20 grams.

For now, only focus on carbohydrates. If you have been on the diet for longer and are comfortable with macros, try the rest.

Remember that:
  • All meat and fish have 0 carbohydrates, unless they have any added ingredients such as breading, marinade, sauce, etc.
  • Green vegetables (such as broccoli, lettuce, spinach, celery, or zucchini) are not only very healthy but also low in carbohydrates. Putting together a “keto” plate is as easy as adding some protein, green vegetables, and a good drizzle of olive oil or cheese that provides fats, the source of energy in keto.

Always do your shopping with a shopping list

Once you have roughly planned your menus and know what ingredients you will need, make a list and take it with you to the supermarket or market. If you don’t go with a list, you will end up buying things you shouldn’t and forgetting others that you do need. Plus, this way you’ll be more efficient and spend less time shopping.

Have some keto dessert or snack in the fridge.

If you have a sweet tooth, you’ll appreciate this a lot! Chocolate mousse, jelly, ice cream popsicles, or just lemon and ginger water with a little erythritol. There are many simple and quick recipes that you can make and always have in the fridge for when you have cravings. This way, you avoid ending up buying any sweets you see out there. When you crave something sweet, you’ll already have something on hand.

Look at the ketones.

To start doing keto, it is not necessary to measure ketones, but the truth is that it helps. It is the most efficient way to know if you are in ketosis or not. When measuring ketones, urine strips are not recommended because they expire very quickly and do not work well when you have been in ketosis for a while.

The blood ketone meter is more expensive but works much better, and if you plan to continue on keto, it pays off in the long run. Although the best way to know if you are in ketosis or not is to measure your ketones, there are a series of signals that warn you and that you can easily notice.

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