How to Start the Keto Diet (+ Menu Plan)

Introduction to the Keto Diet + A Little History

The Keto Diet has been helping people increase physical energy, mental clarity, lose weight, control blood sugar levels, decrease inflammation and improve a wide variety of ailments. It’s fundamentally a real food diet that cuts down on the excess sugar and refined carbohydrates that have tip toed their way into our bodies.

The Diet began as a medically prescribed diet for those struggling with epilepsy. Researchers found that higher fat content in the diet and lower carbohydrate intake improved brain function and reduced the number of episodes for those struggling with epilepsy.

The next advancement happened with Dr. Atkins, who founded the Atkins diet. He discovered incredible weight loss occurred when people ate a low carb diet and restricted sugar intake. However, the missing ingredient from this diet was the Healthy Fats.

Fast forward to now, and the Keto Diet (low-carb, high fat) is being used by a variety of people for a number of benefits. This low-carb, high-fat combo seems to be an all-around winning combination for all body types!

How to Start the Keto Diet (In 5 Easy Steps)

No 1. Decrease Carbohydrate Intake

You want to decrease your Daily Carbohydrates to :

20 net grams of Carbs per day

How do I calculate my Net Carbs? The Calculation can be found by looking at the ‘Total Carbohydrates’ on the nutrition label and next subtracting any fiber from that total number. This equation gives the Net Carb Total.

Example: 3g Carbs – 1g Fibre = 2 Net Carbs

*You can also minus sugar alchols, however we only recommend doing this to a maximum of 5g.

Downloading an app like Carb Manager can help you keep track of your net carbs. With these apps, you can easily input your daily meals and it will calculate everything for you.

No 2. Increase Healthy Fats

To achieve Keto and provide the best fuel source for your body, you need to increase your healthy fats to 70-75% of your daily calories.

The apps can be helpful in calculating this too! Carb Manager, for example, has a pie chart that is a great visual tool for understanding your fat intake. It also shows an easy comparison to your other macronutrients such as Carbs and Proteins. Keeping the ratios in check are what will ensure you achieve and stay in Keto.

We must emphasize healthy fats instead of unhealthy fats! This is because they can cause unwanted inflammation and other problems in the body.  Take a look at this post if you would like to learn more about the different types of fats.

Low Carb + High Fat = The Keto Diet

No 3. Keep Protein Moderate

Your protein will remain at a moderate level, you should aim for 25% of your diet. Focus on Clean Meats (no additives or extra ingredients). Get Grass-Fed and Organic when possible. Proteins like Chicken, Beef, Lamb and Fish are all great options.

No 4. Go Grocery Shopping for Keto-Friendly Items

Foods to focus on include healthy fresh vegetables, clean meats like beef, chicken, lamb, fish etc, nut & seeds, cheese and full-fat dairy products, low-carb fruits like avocados, olives or small quantities of berries. Download our FREE Keto Grocery List for a full list of items.

No 5. Plan out your Meal Plans

Research Recipes and Get Excited about starting the Keto Diet! Design your meals and days around eating 70% Fat, 25% Protein and 5% Carbs. You may choose to be strict or not as strict when meeting the exact macro amounts each day, but just remember that the more you stick closely to these percentages the better results you will see.

Sample Keto Day Menu Plan

To be Guided Step – By – Step through starting the Keto Diet and to learn more. Join our FREE Keto Diet Challenge!

You can also purchase our KETO STARTER PACK!

Thanks for reading! Keep checking the blog for lots of keto-friendly recipes!  Keep Calm and Keto On!💜