Posted on 16 Comments

How To Start A Keto Diet For Beginners – 5 Simple Steps

Let’s face it! Keto is rising in popularity. People are proclaiming their weight loss and various health benefits. Heck I am one of them! I love having consistent energy throughout my day, taking poops regularly, and not getting sinus infections once a quarter. Weight loss is pretty cool too seeing that I am down over 130lbs.

Oh wait. There may be some people out there who have yet to hear or may not know what the keto diet (lifestyle) is all about. So let me give you a quick definition. Keto is a metabolic state where the body gets it’s energy from fat (ketones) vs sugar (glucose). This metabolic state is achieved as a result of severely lowering carbs and moderating protein.

Let’s be honest, you didn’t come here to read more of what you already know. You came here to see how you can start reaping some rewards for yourself. Maybe you already have an idea but wanted an article to send to someone to help them get started on their journey. In any case, let’s get started. No sense in waiting any longer, you have body fat that needs burning already.

This pic provides a visual of the 5 things I will discuss below.how to start a keto diet for beginners

Before You Start You Must Stop!!!

The biggest and most important step starts with the removal of sugars (including artificial sweeteners), processed carbs, vegetable oils and grains. These foods are the MAJOR leading cause to the rise in obesity and health problems we face today. These foods raise blood sugar levels which in turn spikes insulin. This constant spiking of insulin throws off other hormones within the body resulting in other health issues like migraines, diabetes, allergies, heartburn and etc.

Before you do anything else, head to your pantry, cabinets, and fridge and trash all the crappy carbage and bad oil. This also includes breads (including the low carb ones), pastas, oatmeal, cereal and etc. Diet sodas are also included within the trash pile due to the use of artificial colors, flavors and sweeteners. If it says sugar or the word ends in “ose” like glucose, then throw it away too. While we’re trashing things, add following vegetable oils to the list: corn, soybean, canola, cottonseed, partially hydrogenated and hydrogenated oils.

You Want The Carb…Your Body Can’t Handle The Carb

There is this perception out there that people who follow Keto think that carbs are bad and demonized. Unfortunately some people do actually think that but it’s not the reality. Carbs themselves are not the problem rather it is our bodies ability to process them that becomes the problem. There are people who can eat bags of fries and loads of fruit without their health being negatively impacted. Yeah. I am not one of those people and I doubt you are too.

This is why it is recommended you consume no more than 30g of net carbs when starting keto. A net carb is total carbs but you subtract the amount of fiber and sugar alcohols from it. By doing Step 1 and reducing your carbs, this will get your body into a state of ketosis. Ketosis is the state in which the body breaking down fat into ketones which is an energy source used by the body.

Another myth out there is that you need carbs to survive. There is no ESSENTIAL carb. Besides, you are deriving your fuel primarily from protein and healthy fats now…

Fat Is Where It’s At

With carbs being a non factor at this point, we have to make it a point to get our energy and nourishment from somewhere. This is where fat and protein comes in. You will now embrace fattier cuts of meats and veggies. This means swapping out the sirloin steaks for rib eye steaks or salmon for tilapia. Go ahead and butter your broccoli. Throw in some avocados. Add some pecans to your chicken salad. Go ahead and fry that chicken in coconut oil. Just be sure to replace that all-purpose flour with almond flour.

For those who calculate their macros, your recommended macro ratios are 70% fat, 25% protein and 5% carbs (just don’t exceed 30g of net carbs). This macro nutrient ratio works great in keeping Butcher Box - Filet Mignon_10 Off_Baconthe body nourished and satiated. Fat stores 2x as much energy as carbs/proteins and it also has the least amount of impact on insulin. This means you feel fuller for longer and without feeling so hangry.

There are a growing number of us limited on time, so I have provided a link for one of my go to’s for fresh, grass finished fatty meats.

Just Say No To Drugs… And Snacks Too

When following a ketogenic lifestyle, you want to make it a habit to stop snacking. I recommend you start off eating 3 meals a day. You would still stick to the macros described above. A typical meal would consist of 3 to 5 ounces of protein, 2 to 3 servings of veggies and your fat makes up the difference. Do not count green leafy veggies as part of your net carbs. While they are carbs, the benefits provided vs the caloric intake become an awash within the body. In terms of your net carbs, you will have them along with your meal as long as you do not exceed 30g of net carbs.

When following a ketogenic lifestyle, your looking to regulate your blood sugars and insulin levels. Every time you snack, you cause a spike in insulin. Once insulin is spiked, there is no more fat burning taking place. So every time you snack, you kick yourself out of ketosis. If you are truly hungry, then eat a meal. If you are not hungry, then don’t eat. I have dropped a couple of meal ideas below to help get you started.

Ex Meal 1: 5oz of rib eye steak, 2 servings of asparagus cooked with sea salt and olive oil, and a handful of pecans.

Ex Meal 2: 3 eggs scrambled together with bacon, sweet peppers, onions and mushrooms with a side of no sugar added full fat yogurt and handful of blueberries.

Ex Meal 3: 5oz lettuce wrapped bacon cheeseburger with a salad dressed in olive oil, lemon juice, salt and pepper.

P.O.P. – Progress Over Perfection

We all believe we are human that is until we make a mistake or slip up. Then for some odd reason we believe we are some kind of machine designed to never mess up. I have been living this life for about 18 months and I still make mistakes and learn new things. You just have to accept it and simply move on. I encourage you to do the same too. If you have time to complain, then you have time to implement change. This is a lifestyle and like all lifestyles, you will have ups and downs. This is why I stress progression over perfection.

Ready, Set, Keto

You now have the 5 simple steps to get started on keto. As you are getting started, I would recommend continuing your research on keto. There are groups on Facebook to join and Instagram accounts to follow that provide additional info on the subject.

You can also check out my Instagram profile @black_n_keto and my Facebook page FIYA Fitness. I share more daily habits, meal ideas and various exercises you can do to enhance your ketogenic lifestyle.

Thank you for checking out this site. If you have any comments or feedback, drop a line below. I’d love to hear from you.

Regards,

Carlos

Black_N_Keto

Please follow and like us:
error

16 thoughts on “How To Start A Keto Diet For Beginners – 5 Simple Steps

  1. Omg I am so pumped after reading 2 of your articles! I have been very on the fence about this change and have been researching like crazy and I think I am ready to take the plunge. Thank you for the simplicity of how and where to start! Wish me luck!!

    1. Hey Brandy!!! Thanks for checking this out and taking action towards bettering your health. Take the plunge! I know I was happy I did.

      If I can be or help to you along your journey, feel free to reach out here, on my instagram or facebook page. I post content daily about keto and intermittent fasting there.

      Hope to hear from you soon.
      Carlos

  2. Great Post Carlos. This is highly informative. I have heard so much of the benefits of keto diet and I’m seen to know. A colleague directed me to your website, and I can say, I’m not disappointed. My present lifestyle habits could make me prone to some avoidable health challenges, at the moment, I’m obese, and I find it hard to do without sugar. I love the way you simplified the 5 tips on how one can start a keto diet. I’m doing away with sugar and gradually cutting down on my snack intake. Great post 

    1. Thank you Tolu and tell your colleague I said thank you as well. I am so glad to hear you are reducing your sugar intake and making efforts towards being a healthier version of you. Sugar is addictive so I can relate to the struggle of weaning yourself off of it. Stay diligent. It will happen. 

      If there is anything I can do to help you along your journey, just let me know.

  3. Hi Carlos, I have heard so much talk about  keto diet. At the start of your post when you said to throw out all that food, I was beginning to wonder what exactly keto dieters eat. Did you say we should eat fat? I don’t understand all health nutritionists are telling us to avoid fat? A friend went on keto diet, he nearly died when a virus hit him. Does the keto diet lower your immunity? 

    1. Hey Juliet!!! Great questions. Yes! I am saying embrace fats…the healthy ones that is. Butter vs margarine. Coconut/olive oil vs vegetable oils. Yes. I too use to believe that consuming fats were bad until I gave it a try. I also ran quarterly bllod test to make sure the lifestyle was improving my health. The crazy thing about it is all of my health markers improved and I lost weight.

      I’m not sure what happened with your friend but I would be more than happy to talk with them. I have a certification in keto coaching so helping people navigate through this lifestyle is my passion.

      As for the immunity, keto supports a strong immune system. When you remove proceesed carbs, excessive sugars, and vegetable oils, this helps remove the things weakening your immune system. Then when you couple that with real nutrient dense foods, your immune system gets stronger. I am not suggesting everyone will experience this but I haven’t been sick since starting keto back in Oct of 17.

      If you or your friend have more questions, let me know.

      Thanks for racing out!!!

  4. Keto dieting is definitely becoming more popular than it ones was. The benefits are really good and consistent effort one can see results. These are what I have actually heard because I have not yet tried it as I am still performing a little research on how it actually works.

    The information on this post really solidifies the idea of keto dieting been a really good way to lose those excess fats. I would definitely be willing to give this a try and hope it works the safe for me.

    1. Yeah. The benefits are definitely there for those committed. If I can be of any help along your journey or while you’re doing your research please let me know. 

  5. Good afternoon Carlos,

    Soon I will be 69 and I have gone thru my personal food evolution. 

    Yes, the word Keto is everywhere, on the TV, in the newsletters I get, on my computer and now, here in your post.

    Luckily I do not have to throw away a lot besides some pasta which I might eat twice a month. I do not eat fast foods ever so that is good. Living on an organic farm I can grow a lot of things myself and have happy chickens. Those eggs are good I can tell you. 

    There are no naughty oils in this house. Only olive oil, coconut oil, and butter. My snacks are some black chocolate and different nuts like almond, walnut, and pistachio nuts. I should not forget the full-fat Greek yogurt and the Kefir. Some meat and fish and a lot of seeds should not be forgotten on the list.

    All in all, I am not completely Keto but very close I would say.

    Regards, Taetske

    1. Omg!!! There’s so much awesome yumminess in what you wrote. I’m over here drooling over farm fresh eggs. I wish!!!

      You are spot in with the healthy oils too. I see you homie. You may not be doing keto per say but you are proof that there are concepts within keto that people can benefit from. Keep doing your thing and being all healthy. I love it.

  6. I have a question for you. Where would I find ” no sugar added full fat yogurt ” and what brand makes it ? Maybe it’s something new but last time I was reading yogurt labels all that I seen had a lot of sugar so I have been eating carb master (kroger brand) yogurt since that is the lowest carb and sugar yogurt I have been able to find.

    1. Hey Mike. I apologize for the delayed response. I don’t know how I missed this but I definitely apologize for that.

      Besides making it for myself, I order the brand called Peak Yogurt. They have a plain yogurt w/4g of total carbs per serving along with 9g of protein and 24g of fat. They also offer 2 other flavors but they do have added sugar so I don’t get those. I get the plain and add my own flavoring and stevia to it.

      Another thing I love about this brand is the fact that they don’t add hidden sugars and insulin spikers like modified corn/food starch (aka msg), sucralose, ace k, and etc.

      Hopefully this helps you out Mike.

      Carlos

  7. Thanks for writing this article on how to start a keto diet for beginners.keto diet can be hard for beginners is like  when you have been eating a certain way your entire life, it’s nearly impossible to make your body see the benefits of a diet in a couple days. That’s like asking a smoker of 30 years to quit cold turkey and feel the benefits the next day. It’s just not going to happen so fast. But with time body will get use to keto diet and also all that is in this articles is going to help a great deal

    1. Thanks for the feedback and you are right!!! There’s so much to keto. Not to mention changing habits takes time but persistence and patience pays off. It gets easier with each day. 

  8. This 5 steps you outlined here are great way to get your keto diet off the ground. One of my major fears and concern is getting rid of the carbohydrates. I have had my friend struggle alot with this and not just the carbs but with snacks, this were very difficult time for her as it took alot before she could total rid herself of craving for snacks and sugary things but eventually she did and now she is healthier and happy. Great tips.

    1. That is awesome to hear for your friend. Yeah. The initial transition can be rough but it DOES get easier when you stick with it. If I can shake my daily 2-2L of Mountain Dew, then I know other’s can too. Thanks for sharing. 

Leave a Reply

Your email address will not be published. Required fields are marked *