Ketogenic Diet…..a Simple Start!

Are you just starting out?  Are you looking for a refresher course?  In this post I’m going to try to explain how to get started quickly and easily.  Start simple, get good at it and then perfect it!  If you wait until you have it all figured out, you will never start.  It’s just the way we as human beings are.

There is only one way for a healthy individual to get into ketosis….CUT the carbs.  Cut them below 20 grams, limit your protein and increase your fat.  My macros are about 120 grams of fat, 75 grams of protein and 18 grams of carbs.  Stay within your macros and you will go into ketosis.  Pretty simple, right?  Why must we enter ketosis?  It is only in a state of ketosis that our body will begin to eat it’s own fat for energy.

Ketostix are important in the beginning of this journey.  They will tell you if you are in ketosis or not.  Also, you will want to use them to check and see if you are sensitive to certain ingredients.  For example, some folks can eat splenda and sucralose with no problems at all.  Other people will be knocked out of ketosis by these, even though they are considered sugar “substitutes”.  Some people can eat more veggies than other people and some folks can indulge in extra heavy whipping cream while others cannot.  It is a learning process.  You try things, test your urine the next day to see how your body reacts.  Keep track of the foods that work for you and the ones that cause problems for you.

45841104_1796754990435977_5453372266958028800_n.jpgKeep your meals and snacks super simple in the beginning!  Meat, Fats and some salad…this is a good base for you to start building on.  The pyramid above will help guide you. Bacon and eggs are always a good choice.  Eat tuna salad, chicken salad, eggs salad on a bed of greens!!  That is a super delicious way to get your macros right!  Don’t skimp on the mayo and add an avocado to increase those fats!  Duke’s Mayo is the BEST mayo around!  It is one of the few mayo’s that has no added sugar.  Crazy, I know!  Salad dressings such as Miracle Whip are a big no-no.  The important thing to remember is to read, read, read labels like crazy in the beginning.  It doesn’t take long until you become an expert on keto friendly foods!  One of the lifesaving snacks that I still rely on is Macadamia Nuts!  They are so delicious and pair nicely with a Diet Cherry Pepsi!  YUM!  Mauna Loa Macadamias  are the BEST!!  Where I live, these can only be found at Wal-mart or from Amazon.  They are a little more expensive, and I don’t know if it’s the Hawaiian air or what, but they are so much better than other brands.

Beef Jerky, hard boiled eggs, pork rinds, walnuts, pecans and Bullet Proof Coffee all make great snacks!  Do your research, find recipes and experiment, make lists and make it your own!

 

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