How To Start the Keto Diet

You’ve just Googled “how to start the keto diet” and here you are! Chances are you’re here because you’ve heard of this diet, but you really don’t know how to begin or what to do or what to expect. Well, you’re not alone.  Many people are wondering about the same things. So, let me help you make sense of it all.

The first thing you need to do is become familiar with how and why the diet works - not just for weight loss but for overall health improvement as well. For a deeper dive on the keto diet click/tap here. 

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But if you just want to stick your toe in the water, here’s a brief description. A ketogenic diet is high in fat, moderate in protein and very low in carbohydrates. It’s designed this way to help promote your body’s ability to burn fat for energy instead of burning glucose. This change in energy fuel promotes nutritional ketosis which is why the diet is called ketogenic or keto for short.

Of course, it’s hard to imagine switching up your diet and going completely against everything you’ve been told to do. After all, you’ve been told that fat clogs your arteries and if you don’t eat wheat buds every single morning you’ll be bunged up for days! And even though that’s what we’ve been told we keep getting fatter and sicker. The more intensely we follow the low fat, low calorie, exercise more advice, the worse we get. Clearly, that’s not working so well!

What a Weirdo!

Many years ago, I decided to try a low carb diet.  Trust me, making the switch was hard. But when I did, I felt better in no time at all. My friends all thought I was some kind of weirdo.  Can’t say I blame them since I was now on some kind of crazy mission.  I was talking about eating more fat and skipping my high fiber bowl of cereal and fruit in the morning.  Instead, I was enjoying bacon and eggs with avocado to start my day.  No doubt, some still think I’m a little kooky but they’re seeing the results and keeping their thoughts to themselves. That’s a smart move!

How To Start the Keto Diet - First Steps First

Let’s get started on the right foot. First, I will tell you that you’ll be eating real whole foods. You won’t be eating “keto-friendly” fake foods and making keto desserts every night. You will eat fresh vegetables, meats and healthy fats and you’ll eat until you’re pleasantly full. Proper nourishment does not come boxed up with nutrition labels. If it’s super-convenient, it’s probably not fit to eat… and certainly not in starting a keto diet. So, enough with the processed foods already!  That's not how to start the keto diet.

Breaking Up Is Hard to Do

Ready for a few changes?  Besides avoiding junk food, sweets, and processed foods you also need to avoid some foods which you cook and eat regularly. Those are the foods that may seem difficult to break up with but it’s not that hard. You’ll get used to it.

In general, you must avoid high carb foods including bread, rice, potatoes, pasta, and cereals. Obviously, sugar sweetened drinks are out of your diet as well. Other things to look out for are hidden sugars which can be found in condiments including ketchup, relish, sauces, salad dressings, jams, and canned fruit to name just a few.

For most people, the secret to success is to start with baby steps. Lasting change comes in small increments.  Make small changes every week. Maybe in your first week you’ll stop having sweet drinks and choose crisp club soda instead. The next week you avoid junk food and munch on a few mixed nuts. The following week you stop eating bread. Week by week you continue building up your “keto muscle” and it becomes easier and easier until it’s second nature to avoid the carbs and sweets.

Of course, one approach does not suit everyone.  Some folks choose to be a warrior and just dive in and quit everything all at once! That’s how I did it. But be warned… if you do decide to approach it this way you could experience a little discomfort.  Click/Tap here to read more about keto diet side effects. 

Look on the Bright Side

It would be natural to think of all the food you cannot have at this point. Instead of thinking of it as having to give up your favorite foods think of all the delicious foods you CAN enjoy. As a matter of fact, here’s a handy list of foods low in carbohydrates that will make shopping and meal planning a bit easier for you.  Click/Tap here to access the list. 

There are myriads of ways to customize a keto diet to suit you and your family. You don’t have to sacrifice.  It’s easy to tweak most of your favorite recipes to make them lower in carbs. If you don’t tell anyone, most meals won’t even look like you’re on “another diet”. The food is wholesome and well balanced. And because you get to eat more fat, it’s a delicious way of eating that keeps you full between meals!

I will soon have a whole section of keto and low carb recipes on the site. And you can find new recipes in my free newsletter No Sugar Weekly from time to time as well. You can subscribe here.

Keto… Not Just Another Diet

The fact is, the keto diet is a lifestyle, not a diet you go on and off. And living a keto lifestyle does require commitment. It’s a major overhaul of what’s in your pantry and what you’re eating.  And even more… it’s re-thinking everything you thought you knew about nutrition. And that’s huge!!

Support and Accountability

For some people, success will depend on having personal support. Some folks try getting that support from friends or family.  Sometimes that works if they’re not judgmental or opinionated.  But it usually doesn’t work too well.  What does work is working with a certified professional coach.  It can make the difference between success and failure. I have helped others and I can certainly help you if you need me. Coaching and having an accountability partner can help tremendously. Click/Tap here to learn more about my services. 

Wrapping Up

Now you know how to start a keto diet.   The truth is that it’s not complicated. But we humans don’t like change and this one will be no different.  But it can be done.  Just remember to keep your carbs very low, eat a moderate amount of protein and don’t fear fat.

When you realize the benefits of weight loss and management, stabilizing blood sugar and insulin, and improvements in overall health, you’ll know you’ve made the right decision when you decided to start the keto diet.

There is tremendous knowledge and advice available.  I’m always happy to share what I know.  So, feel free to contact me at any time. 

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