New, where to start?

(Heather) #1

Hello everyone…I have been researching how to start the Keto diet but I’m a bit overwhelmed as if maybe I have read to much and have made it more complicated then it really is! Im wondering if anyone can give me tips on how to get started or what apps, sites, etc. helped them figure this all out. I guess what worries me is if I do this incorrectly I will gain rather then lose weight which is not how I want things to go!

(John) #2

Keep total carbs under 20 grams per day. Keep total protein intake moderate. Eat enough to not be hungry, but don’t gorge yourself. Since you are keeping carbs low, and protein moderate, then then the additional calories to not be hungry would come from healthy sources of fat. No sugar, no starches.

That’s pretty much it.

Or - to make life easier, follow the “Westman page 4” plan which lists the exact foods you can eat (at least when getting started) - https://www.dietdoctor.com/se/wp-content/2014/10/no_sugar_no_starch_diet.pdf

2 cups of leafy greens (salad, spinach, etc) per day
1 cup of low-carb above ground veggies per day (broccoli, asparagus, cauliflower, etc)
Meats, fish, shellfish of any kind you like
Eggs
Full-fat dairy products in limited amount - 4oz of cheese or less per day
Oils (olive, avocado preferred over seed oils), butter, animal fats.

#4
#5

Hi and welcome to the adventure! I felt the same as you when I started almost a year ago. I agree with what others have said here: keep it simple to start and use a calculator. I use MyFitnessPal on my phone.

What I found troublesome at first was meal plans- every plan I found online didn’t fit my tastes or lifestyle. So I started meal prepping large batches of Keto foods I really like and freezing them. Oddly I don’t get bored of the same thing every day when it is delicious Keto food!

(Allie) #6

Just get used to keeping carbs below 20g and eat real foods, then adjust from there if needed.

#7

Carbs less than 20g. Simple.

(Cindy) #8

Heather, I’m NOT tracking. I am trying to keep my carbs as low as possible. That way, I really don’t have to worry about pushing that 20g limit. For me, if I tell myself that I can have 20g of carbs, I’m going to try to figure out a way to eat the maximum and/or slip in the foods that I probably shouldn’t eat because “yeah, I’m not at 20g yet!”

So instead, I’m keeping it very simple. I’m not a huge veggie lover anyway, so I’ll have a meal of mixed greens, throw in some protein, maybe 1/2 an avocado or some olives, use balsamic vinegar for dressing. Or, like tonight, I’m having steak and broccoli (maybe roast some cauliflower that needs to be eaten) with as much butter as I want. I don’t force myself to eat more fat, I just try to turn OFF the “low-fat, low calories” voice in my head.

I’m avoiding all sugar, flour, cracker, pasta type things…so no obvious carbs. I know I’m still getting some carbs in the veggies I eat, but that’s ok.

(Carl Keller) #9

Hello and welcome. I really like cronometer to track my carbs. It’s great for showing my fat/protein/carb ratios as well as showing me what vitamins and minerals I am lacking. I don’t think I’ve ever in my life, eaten as healthy as I do now even with being limited to 20 carbs.

Also don’t forget to get plenty of water and salt to avoid cramps and the keto flu (carb withdrawal). You should try to get 64 oz (2 liters) of water and around 2 teaspoons of salt per day. Most keto foods don’t have salt in them so we have to consciously add it to them.

#10

even easier, bacon and eggs fro three weeks then add in other stuff

(Laurie) #11

Meat, meat, meat, eggs, cheese, fish. Add fat (butter, olive oil) if you want. No sauces or breading.

A few vegetables or vegetable-based condiments (e.g., salsa) if meat meat meat is too boring. Don’t complicate things by stocking up on olives or consulting a bunch of recipes–unless you love olives or recipes. Don’t worry about substitutes or alternatives unless you feel you really can’t live without [fill in the blank]. There is nothing in keto that says we need keto cheesecake or keto tortillas.

I understand that some people are used to eating mainly junk food or mixed foods (casseroles and the like), and for them it might be hard to make the switch. But if you ate meat and eggs before, in their simple forms (e.g., pork chops, roast beef, fried eggs), it should be easy to get started. You can get fancy and tweak things later.

Good luck!

(Running from stupidity) #12

  1. Clear the house of carbs (if possible - not essential but if you can, it really helps)

  2. keep carbs under 20g/day (vital to make sure you do this)

  3. track your food intake (this teaches you what is and isn’t sensible to eat in terms of carbs, and is great for planning your food for the day)

  4. eat plenty of real food (keto is not a calorie-restricted eating system) and don’t worry about “eating enough” fat or “eating too much” fat. Your body won’t let you eat too much fat, trust me. Smash the protein (assuming you’re not diabetic/insulin resistant).

  5. Take electrolytes (or at least extra salt)! Super-important to stay feeling good!

  6. Ketone numbers are not an arms race. If you’re in, terrific. If you’re not, time to get the carbs down, most likely, or start searching for other solutions (see above point about tracking).

  7. Ignore fasting until you’re fat-adapted.

(Joanne Linsalats) #13

I am also a newbie. I started keto 2 days ago, now I feel bloated and my tummy is distended, plus I cannot make a BM. Is this common and because I definitely feel heavier

(Frank) #14

Warm salt water. Hint hint

(squirrel-kissing paper tamer) #15

Magnesium will help with the constipation. It’s a helpful electrolyte as well. Milk of magnesia or a tablet or Magnesium citrate comes in liquid form and is flavored.

#16

Don’t buy two chocolate glazed donuts tomorrow morning. Don’t add three teaspoons of sugar to your coffee. Skip the mashed potatoes and pasta.

In other words, what you don’t eat is as important as anything. It sounds Spartan but, believe me, there so much you can eat. Keep doing your research.

#17

Hey Htrrkt, I know what you mean by information overload! :grinning: I started keto in February 2018 and by May 2018 I lost 50 pounds. I did this by staying away from rice, potatoes, pasta, breads, and grains. I focused on eating meat (any), non-processed cheese, real butter, eggs, broccoli, spinach, green beans, asparagus, mushrooms, and yellow onions. I also only eat between the hours of 1:00 pm and 8:00pm, outside of these times I don’t eat. Also drink lots and lots of water. The first 2 weeks will be hard but after that the body should be in or very close to being in ketosis. Plus I only weighed myself once a week so I wouldn’t stress myself out.:grinning: I hope this helps.

(arthur pritt) #18

Great information Gaff…I was actually stuck too