1. Start Now
Keto diet is a simple lifestyle of trying to eat as few carbs as possible and trying to eat as much fat as you can in one day. If you are a beginner, don’t worry about counting macros or buying specific foods. Just start by picking your favorite food in each category below and create a simple keto framework for your meals.
2. Eat More Salt
- Low carb veggie: cauliflower, broccoli, zucchini, brussels sprouts, bell pepper, cucumber, etc.
- Protein: pork, beef, chicken, fish, seafood, egg, etc.
- Fat: cheese, butter, oil, nuts, avocado, bacon, etc.
When following a keto diet, our bodies function differently. In the simplest terms, the transfer of burning carbs for fuel to fat can cause our body to be off-kilter as electrolytes become off-balanced. One mineral the body cannot live without that gets depleted often while on a keto diet is sodium. It’s essential to consume more salt while on a Keto diet. Salt helps regulate fluid balance in the body and plays a crucial role in nerve function, muscle contractions, and maintaining proper blood pressure. Without enough salt, keto dieters may experience symptoms such as fatigue, dizziness, headaches, muscle cramps, and even heart palpitations.
To prevent these symptoms and ensure you are getting enough salt while on a keto diet, be sure to add extra salt to your meals and incorporate high-salt foods like bacon, cheese, and olives into your diet. You can also try drinking broth or electrolyte drinks to help replenish sodium levels.
It’s important to note that not all types of salt are created equal. Opt for unprocessed, high-quality salts like Himalayan pink salt or sea salt, which contain important minerals and are less processed than table salt.
By making a conscious effort to increase your salt intake while on a keto diet, you can ensure that your body’s electrolyte levels remain balanced and prevent unwanted symptoms. Remember, moderation is key, so be sure to listen to your body and adjust your salt intake as needed.
3. Get Rid of Temptations
One of the easiest ways to start a keto diet is to remove all the temptations in your house. If you want to stick to a keto diet and want to achieve a sustainable lifestyle, remove the following items in your fridge and pantry.
- Grains: wheat, bread, pasta, rice, oats, cereal, corn, etc.
- Sugars: table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
- Starchy vegetables: potatoes, sweet potatoes, etc.
- Legumes: beans, lentils, chickpeas, etc.
- High-sugar fruits: bananas, pineapple, oranges, apples, grapes, etc.
- Dairy product : milk, yogurt, low-fat cheese, etc.
- Seed & vegetable oils: margarine, canola oil, corn oil, grapeseed oil and soybean oil.
- Processed “low carb” foods: this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients. By removing these items from your home, you’ll be less likely to give in to cravings and make unhealthy choices. Instead, stock your fridge and pantry with keto-friendly foods such as:
– Protein: chicken, beef, pork, fish, eggs, tofu, tempeh, etc.
– Low-carb vegetables: leafy greens, broccoli, cauliflower, zucchini, bell peppers, Brussels sprouts, etc.
– Healthy fats: avocado, olive oil, coconut oil, butter, ghee, nuts, seeds, etc.
– Full-fat dairy: cheese, cream, yogurt, etc.
– Berries: strawberries, blueberries, raspberries, blackberries, etc.
– Nut butters: almond butter, peanut butter (with no added sugars), etc.
By having these keto-approved foods readily available, you’ll be setting yourself up for success on your keto journey. Remember, out of sight, out of mind!
4. Stock Your Fridge with Keto Friendly Foods
Avoid all the temptations in your house, and fill your fridge with the following.
- Healthy fats : avocado oil, coconut oil, perilla seed oil etc.
- Leafy greens : lettuce, spinach, kale, etc.
- Low carb veggies : zucchini, cauliflower, asparagus, etc.
- Meat : beef and pork.
- Poultry : chicken and turkey.
- Seafood : fish and shellfish.
- Dairy product : cheese, heavy cream, butter, sour cream, ect.
- Eggs
- Low carb fruits : Avocado, strawberries, blackberries, coconuts, etc. Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds, etc.
Condiments: mayonnaise, mustard, hot sauce, salsa, etc.
Low carb sweeteners: stevia, erythritol, monk fruit, etc.
Snacks: pork rinds, cheese crisps, nuts, etc.
Stay away from sugary drinks and replace them with water, herbal tea, or sparkling water. Avoid high-carb foods like bread, pasta, rice, and sugary snacks. Having a fridge stocked with keto-friendly foods will make it easier for you to stay on track and resist the temptation of reaching for non-keto foods.
5. Stock Your Pantry
Don’t forget to stock your pantry with keto low carb staples, too! Pantry ingredients are mostly high in carbs, but you can enjoy the following foods.
- Drinks : coffee and tea.
- Herbs & spices : basil and cinnamon.
- Condiments : keto mayonnaise, hot sauce, and mustard.
- Nuts and seeds : almonds, macadamia and sunflower seeds.
- Sweeteners : erythritol, monk fruit and stevia.
- Flours : almond flour, coconut flour and flaxseed meal. Oils : coconut oil, olive oil, and avocado oil.
Canned goods : tuna, salmon, and chicken.
Nut butters : almond butter and peanut butter (watch for added sugars).
Broth : chicken broth and beef broth.
Coconut milk and cream.
Cheese : hard cheeses like cheddar, mozzarella, and parmesan.
Vegetables : canned or pickled options like olives, artichokes, and pickles.
Protein powders : collagen peptides and whey protein isolate.
Snacks : pork rinds, beef jerky (watch for added sugars), and seaweed snacks.
It’s always great to have these staples on hand to easily throw together a quick and delicious keto meal or snack. And with these ingredients, you can easily stick to your low carb goals while enjoying a variety of different flavors and dishes.
6. Don’t Count Calories
Calorie counting should not be the primary focus while dieting on keto. Emerging research is showing that the archaic “calorie” as referenced in weight control is not as relative as once thought. Controlling your hormones, insulin and glucagon is much more relevant to weight control than focusing on calories. On a keto diet, keeping track of carbohydrate intake is more important than calorie counting. Limiting carbohydrate intake can deplete glucose/glycogen stores in the body. This phenomenon puts you in a state of ketosis which is the condition of optimum fat burning. Focusing on the quality of the food you are eating rather than the quantity can also be more beneficial in the long run. Eating nutrient-dense foods that are rich in healthy fats, proteins, and fiber can help keep you full and satisfied, making it easier to stick to your diet without feeling deprived.
Instead of counting calories, listen to your body and pay attention to your hunger and fullness cues. Eat when you are hungry and stop when you are satisfied, rather than mindlessly consuming food just because it fits into your calorie budget.
Overall, focusing on the quality of your food, staying in ketosis, and listening to your body’s hunger and fullness cues are more important strategies than strictly counting calories on a keto diet.
7. Choose A Keto Lifestyle
Keto is more of a lifestyle than a diet. You can actually follow the keto method not only for weight loss but also healthy living for the rest of your life. And there are different types of keto lifestyle, you can choose one and adapt it to your lifestyle as well.
- Strict keto : Strictly monitor calories and macros. Eat only clean, whole food.
- Lazy keto : Track only net carbs or eat keto food without tracking.
- Dirty keto : Strictly monitor calories and macros. Eat anything as long as it fits your macro.
- Low carb : Similar to lazy keto, but more lenient on carbs. Carb limit can be as high as 50g, or even up to 100g for some people who want more flexibility. Cyclical keto: Follow a strict keto diet for several days, then have a carb refeed day.
Targeted keto: Eat a small amount of carbs before or after workouts to improve performance.
High protein keto: Increase protein intake while still following a keto diet.
Vegetarian or vegan keto: Follow a keto diet while avoiding animal products.
Whichever type of keto lifestyle you choose, make sure to listen to your body and adjust as needed to fit your individual needs and preferences. Remember, the key to success with any lifestyle change is consistency and patience.
I was able to lose 25 pounds in 3 months by just following a low carb keto lifestyle. I found this method to be the most sustainable and one that I was able to keep up. Even though I don’t always count macros or calories but try to be selective by picking only keto friendly foods and avoid any kind of processed foods.
As you can see there are many different kinds of keto lifestyles you can choose from, the key is to pick the one best fits you!
8. Learn to Eat New Things
Eating your favorite foods or desserts may give you a sense of comfort but in reality those foods are probably keeping you from realizing your best potential and optimal health. Trying new foods can be exciting and help our tastes evolve. Taking a trip to the grocery store can also be exciting and finding new keto veggies or meats can be very satisfying. Learning to eat new things is not only good for your physical health but also good for your mental health as well. Additionally, incorporating a variety of foods into your diet can provide your body with a wider range of nutrients and benefits. Trying new fruits, vegetables, proteins, grains, and spices can introduce you to new flavors, textures, and cooking techniques that can help you become a more creative and adventurous cook.
If you’re unsure about trying something new, start small by incorporating one new food item into your meals each week. You can also seek inspiration from cookbooks, online recipes, or cooking classes to help you explore new foods and expand your culinary horizons.
Remember, it’s important to listen to your body and pay attention to how new foods make you feel. If you have any dietary restrictions or allergies, be sure to read ingredient labels and consult with a healthcare professional before trying something new. With an open mind and a willingness to experiment, you may discover new favorite foods that nourish your body and bring you joy.
9. Make Easy Keto Recipes
Keto recipes(or any recipes) should be easy and joyful especially for beginners! If you can make basic keto foods (like keto bread, keto rice) or transform your favorite food to a keto version, you will be able to stick to a keto lifestyle easily and for the long term.
Here at Simply by Elle, my focus is to provide you with plenty of easy, simple, quick, tasty keto low carb recipes for beginners. Browse the full keto low carb recipe index for a variety of options including breakfast, lunch, dinner, snacks, and desserts. With these easy keto recipes, you can enjoy delicious meals without feeling overwhelmed or limited in your choices. Happy cooking and enjoy your keto journey!
10. Keto Cheat Day Rules
There is no need to beat yourself up or feel guilty if you accidentally fall off the keto diet because it happens to everyone. It’s when you fall off for one day and that day turns into days or longer is where you’ll run into problems. Progress isn’t dictated by what you do once in a while, it’s dictated by what you do most of the time. One keto cheat meal in a while can definitely provide a nice psychological break!
Remember a keto diet is one of the most forgiving diets that you can try. Don’t give up your keto lifestyle! Just keep these guidelines in mind for your keto cheat day:
1. Plan ahead: If you know you have an event or special occasion coming up where you may be tempted to cheat on your keto diet, plan ahead. Choose your cheat meal wisely and try to keep it to just one meal, not an entire day of cheating.
2. Choose high-quality, indulgent foods: If you’re going to cheat, make it worth it. Choose high-quality, indulgent foods that you really enjoy and savor every bite. Don’t waste your cheat meal on something you don’t love.
3. Don’t go overboard: Just because it’s a cheat meal doesn’t mean you should eat until you’re stuffed. Enjoy your meal, but listen to your body and stop when you’re satisfied.
4. Stay hydrated: Drink plenty of water throughout your cheat day to help flush out any excess toxins or bloating from the non-keto foods you’re consuming.
5. Get back on track: After your cheat meal, don’t let it derail you completely. Get right back on track with your keto diet the next day and continue working towards your goals.
Remember, consistency is key on a keto diet. One cheat day won’t undo all of your hard work, but multiple cheat days could slow down your progress. Be mindful of your choices, enjoy your cheat meal, and then get back to your healthy keto lifestyle.
11. Plan Your Meals
When it comes to starting the keto diet (or any diet), all experts agree that you must have a meal plan. The biggest reason people have a hard time sticking with keto is that people don’t have enough interesting foods to turn to, and high-carb favorites win out over good nutrition. If you didn’t buy foods at the grocery store that fit the guidelines, there won’t be an easy option in the fridge when you really need it.
Planning what you’ll eat each day will save you both time and money. But it can be also difficult and time consuming to come up with a plan that fits your macros, offers enough variety, and tastes good too. That’s why I made a 7 day meal plan for beginners. The plan helps you balance meal prep, includes super easy recipes, and how to reuse occasional leftovers to save time and money .
Having a meal plan also helps you stay on track with your goals and prevents you from making impulsive decisions that may not align with your dietary needs. It also allows you to make sure you are getting all the nutrients you need to stay healthy while on the keto diet.
In addition to planning your meals, it is also important to plan for snacks and treats. Having keto-friendly snacks readily available can help you avoid reaching for high-carb options when hunger strikes. Preparing some keto-friendly treats can also help satisfy your sweet tooth without derailing your progress.
Overall, taking the time to plan your meals and snacks can set you up for success on the keto diet. It may require some initial effort, but it will ultimately make following the diet much easier and more sustainable in the long run. . .
12. Blend Intermittent Fasting
Intermittent fasting (IF) can complement your keto lifestyle by enhancing the benefits of ketosis. IF involves cycling between periods of eating and fasting, and when combined with keto, it can accelerate fat loss and improve metabolic health.
There are several methods of intermittent fasting, but one popular approach is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window each day. During the fasting period, your body depletes glycogen stores and enters ketosis more quickly, maximizing fat-burning potential.
To incorporate intermittent fasting into your keto routine, start by gradually increasing your fasting window. Begin with a 12-hour fast overnight and gradually extend it by an hour each week until you reach your desired fasting duration.
During fasting periods, focus on staying hydrated with water, herbal tea, or black coffee. You can also consume electrolytes to support your body’s hydration and mineral balance.
Experiment with different fasting schedules to find what works best for your body and lifestyle. Whether you prefer daily fasting or occasional longer fasts, blending intermittent fasting with keto can optimize your health and weight loss goals.
