Carl and I are about to record a new show on “Starting Keto” for people about to do keto for the first time, and those hopping back on the horse.
So this question is for those who have found success in keto - what do you wish someone had told you when you first started. Some words of support to a newbie, or encouragement, or tips to get up and running.
Agree with this. There are no magic recipes, no secrets. Just keep it as simple as you can
Read the science, enough to be convinced of its application to your condition, then be patient.
First I want to say, you guys have done a great job introducing a Keto diet to newbies. I still consider myself a newbie, but have found great success just doing the simple… The first thing I’d say is - Do what’s EASY! Cut Carbs and Sugar! Stay under 20 grams per day. Get into the details later, once you’ve seen success. And BTW, most people will find some level of success if they do only that. As for the details and science, it will make sense and come with time. I’m 9 months in, lost 60 pounds, (down from 265 to 205) all of my bio markers have improved, Yet, I’ve never measured my ketones, haven’t worried too much about killing myself with exercise (which is what I used to do) Ultimately, I just want to offer encouragement to get started. It’s not hard. I think sometimes details cloud the possibilities of results that can be had by doing what’s EASY.
Getting enough sodium cures most of the keto flu symptoms. Drink a couple cups of bouillon or salty broth per day. Also be liberal about salting your food.
Focus on the amazing food you can eat! Don’t dwell on the food that you’re giving up. That food made you fat and sick, so kick it to the curb and move on with your life.
Just get through that first week. You may not feel well for a few days as your body adjusts. You may feel fatigue or have headaches. Supplementing sodium eliminates most symptoms.
Get through those first few days of early fat adaptation. The amazing glorious high that awaits on the other side is hard to describe, but you will want to stay there. Do this for yourself, and do not seek approval from anyone else. There will be those who discourage you. Trust the science to reassure yourself and do your research.
Above all, be kind and patient with yourself. Keto is not a quick fix, but a long term project. But what an amazing “experiment of one” it is! To me? It’s a miracle. My Type Two diabetes no longer exists. I used to have an A1c of 12, and triglycerides of 1200. Now my lab results are normal. Keto is amazing.
Start off NOT COMPLICATING THINGS… I think the first time around I spent so much time trying to substitute things I couldn’t have. Instead of focusing on what I could have! So instead of trying to find a substitute for bread and making so many disappointing batches of cloud/oopsie bread I should have been enjoying bunless butter burgers … or cheesy eggs and bacon…or cream cheese stuffed chicken breasts!!! How amazing does all that sound? Instead I wasted time trying to make things I never really ate to begin with…like crustless cheesecake…and bread or egg pasta. … keep it simple and flavorful starting off and then venture into the creative recipes…
Data is important. Measure your ketones. It helps you from fooling yourself with guesstimating or assuming you are doing it right when learning how to eat.
People need to relax! We were so focused on Macros that we lost sight of the whole picture and that it takes some time to find your groove. Don’t try to be perfect from day one!
Keep it simple at the start and focus on what you can eat, veg above ground except corn, no bread and no refined products, lots of water. Knowing about nett carbs i could have found important. Also Kewpie mayo, OMG im glad i found out about that because i like to assault my food with sauces so that was a god sent for me lol. Salt, salt and more salt and the importance - and how much is too much or little because i grew up know it will kill yah along with fats. Great work guys and i look forward to it. I also only just worked out that 3-4 tspns of full double thickened cream with me coffee is better than a grande flat white with almond milk. Oh and also suppliments that may help and why, like BCAA’s maybe while working out in the gym or cycling.
read the labels. there is hidden sugar in almost all packaged food.
eat food that looks like plants and animals.
eat real food. real food doesn’t have ingredients, it is ingredients.
Ignore calories completely. I think this is important for a newbie because it gets them out of the old easy of thinking. I know not everyone in the Facebook group agreed with this and they may have followed us here, so I expect to get a bit of hate.
Enjoy the easy/simple things and don’t concentrate on trying to modify every food to fit at first. Carbs are everywhere so check for them everywhere. Remember that almost everything you’ve heard about nutrition for your entire life has been built on a lie and it’s what is making the majority of society fat and sick. Do t just “trust” the science, read and or listen to some of it yourself so that you understand it and why you can finally take control of yourself.
All the above, and to just really jump into 20 carbs or less. I pussyfooted for months and months before being brave enough to do IF and really try for ketosis. Still have trouble with that.
An important distinction for newbies is the concept of natural net carbs which are in unprocessed Keto friendly vegetables and fruits. Don’t get tricked by wolves in sheeps clothing that can stall progress.
Tracking you intake is really educational beyond the macronutrient content. It helps develop the important practice of label reading…if there’s a label 
…and the skill of ingredient assessment.
Knowledge IS Power! 