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.
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 the 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.