Starting Keto soon - where to start?

(Anne Marie) #1

My husband & I are in the middle of a 21 day fast with our church. Once it ends, we intend to eat healthier with Keto. I’d love some tips on where to start for a newbie who wants great tasting food that doesn’t keep me in the kitchen 18 hrs a day that is both carnivore and vegetarian-ish (I’m not the latter, but I’m not a big meat eater either where my husband is a big meat eater). Thanks in advance.

(Robert C) #2

Given you are in the middle of a 21 day fast, it seems like you have time to kick off your keto journey - and nail it.

What I would recommend is that you go to Amazon or a bookstore and get one or two cookbooks (either one general or two with orientations toward carnivore and vegetarian-ish).

As well, look for the books that tout simple, quick and short-kitchen-time recipes. Along with that, I would recommend a focus on whole foods if that is mentioned as part of the intro to the book.

What you are asking seems to be far to general to be covered in a forum thread, a book seems best - especially because you have some time.

(Robert C) #3

Also, to really help understand everything keto - listen to at least one 2KD podcast a day - that will definitely help set you up for success!

(Robert C) #4

Finally, if I was not brain dead this afternoon - I would have remembered to recommend looking at the “recipes, Recipes, RECIPES” section of this forum under Food.

https://www.ketogenicforums.com/c/food

(squirrel-kissing paper tamer) #5

Learn about how and why people are using this diet, what it does to the body, how to read food nutrition labels. Have some staples in the house like salt, magnesium, low carb foods. Throw the stuff you don’t want to eat out…you aren’t saving it for later.

The dietdoctor.com is a user friendly place to start. 2ketodudes podcast is very informative.

(Running from stupidity) #6

Yep, the first 20 or so are well worth listening to. Richard explains things pretty clearly.

These are good ideas. The problem with Amazon is that there are so many pretend keto recipe books, it’s a bit of a crapshoot.

(Karim Wassef) #7

The easiest way I found to get cooking is to avoid plants unless you know they’re low carb. Yes - carnivore is the easiest keto because the rules are so simple. It’s not the best in my view but definetly the easiest.

Animals and animal meats are all intrinsically keto with the exception of liver that is low (not zero) carb. Eggs are also low carb. Mayo (olive oil or avocado oil based) is your friend…

Plants & sugars go into a lot of things - ketchup for example… many dressings, etc…

When you eat animal meats, be careful of the hidden carbs like the breading or crust, or stuffing. Also, processed meats like sliced ham, turkey, roast beef, etc… can have sugars added - so avoid unless you check.

Snacks - I found spicy pork rinds with a spicy mustard and chipotle Tabasco mayo dip were great fatty alternatives to old bad habits.

Sweeteners - stevia is safest. Monk fruit extract is good for some people but I used only stevia in the beginning.

I would avoid dairy with the exception of butter, ghee and heavy cream unless you check the carb content. Some cheeses are tricky.

The cheeses are hard to give up since they go into so much keto but it really helped me a lot to give them up in the beginning. If you check the carb content, you can venture here- but it’s not all good.

Next - You can eat green leafy veggies (lettuce, spinach, cabbage), avocados, and macadamia nuts. I added spices, garlic, onion, and spicy peppers to my plant exceptions. Add limes later but they can be carby unless you use very little. Fermented plant foods like pickles, sauerkraut and kimchi are good.

For drinks, coffee, tea and raw cacao unsweetened are ok. No fruit juices.

If you go with these basic guidelines for starters.

No fruits for now (berries will be ok later)
No vegetable oils (coconut, avocado and olive oil will be ok later)
No nuts or seeds unless you check (almonds, Brazil nuts, pecans, and walnuts + chia and hemp will be ok later).
No processed foods or restaurant foods (they generally have msg and that can throw you off).

Finally - instead of focusing on what you’re not eating, find your fats… fats that you really enjoy and are healthy for you. Here are my fat pleasures:

Avocados, eggs, macadamias, butter, mayo, heavy cream, blue cheese, pecans, pickled olives, brazil nuts, bacon, sour cream, lamb chops, cream cheese, goose liver pate, chia seeds, tahini… and when you eat animal fats, resist the temptation to avoid fat - eat the chicken thigh with the skin, enjoy the fat on the ribeye.

#8

Why none of these?

(Karim Wassef) #9

They’re ok later but in the beggining, butter/ghee is just easier to get right and it’s part of the habit of excluding vegetable oils.

My experience is that some oils are mixed or not authentic… olive oil turns out to be colored sunflower oil for example.

#10

This surely depends on your source?

(Karim Wassef) #11

Yup! When I was new, I just shopped at the local grocery and amazon. If it’s a question mark, I just strike it out unless I know. I think PUFAs are just as bad as carbs and it’s just easier to get butter and ghee right. I even went with tallow and lard for the absence of doubt…

#12

Well I’m not a fan of the PUFAs either but I’d hate to see the baby thrown out with the coconut/olive/avocado oil. Properly sourced they’re perfectly healthy & very convenient for making mayo & other dressings :slightly_smiling_face:

(Running from stupidity) #13

Ah, why the ban on coconut, avocado, olive oil and spices?

(Karim Wassef) #14

I do say that they will be ok later - they are excellent keto friendly oils and I use them

However, when starting out, I found it easier to avoid all liquid vegetable oils - yes it is throwing out the baby with the bathwater - and stick to butter and ghee for the absence of all doubt.

Spices are awesome - except MSG which isn’t really a spice in my view :slight_smile:

(Karim Wassef) #15

totally agree

(Running from stupidity) #16

That’s very easily avoided, all anyone has to do is check with something like Cronometer. Telling people not to use them is just making life difficult for them, which is exactly the thing we want to avoid.

Spices are awesome - except MSG which isn’t really a spice in my view

Then why do they get mentioned in the context of avoidance?

(And MSG is fine for most people.)

#17

I really don’t want to seem combative or even nitpicky but isn’t tahini very high in omega 6. I mean I love the stuff but it’s definitely one that I limit :slightly_smiling_face:

(Karim Wassef) #18

I didn’t say to avoid spices? I said a lot of things, but I don’t think I said that.

I don’t mean to make things harder - I find that elimination is easier than inclusion. It’s why I say carnivore is easier but not better.

I think genuine olive oil is awesome… same for coconut for MCTs and avocado is excellent for vegan frying… they’re excellent but sticking to butter and ghee was simpler when I started. If it’s not for others, then enjoy… :smiley: just sharing what I did to get into the mindset. I just avoided liquid oils completely - simple for me.

(Running from stupidity) #19

Next - You can eat green leafy veggies (lettuce, spinach, cabbage), avocados, and macadamia nuts. I added spices, garlic, onion, and spicy peppers to my plant exceptions.

(Karim Wassef) #20

yes. I mention tahini in the context of “my happy fats” and everyone needs to find theirs… I did say earlier to avoid all seeds and nuts in the beginning unless you know for sure and tahini = sesame butter.