Step 1: Research Keto
Ketosis is a metabolic process that happens when we limit the carbohydrates in our diet. When we lower glucose in our body, the body will burn fat and the liver will produce ketones for energy. This is how it gets its name. Keto Diet, from the term Ketosis. On Standard Keto, we eat 70% good fat, 25% protein, and 5% carbs.
Step 2: Join a Keto Group for Support and Accountability
Sometimes it’s nice to have a supportive group to cheer you on. There are plenty of supportive groups online who can provide motivation and support. If you’re a Filipino, consider joining Keto and Intermittent Fasting International (KIFI) on Facebook. Not a fan of groups? Post on Instagram, blog about it or even keep a private diary. Anything to keep you motivated and inspired.
Step 3: Identify Keto-friendly Food and Products
You don’t have to buy all the Keto-food on the list, just the ones that you like and the ones that are within budget. The most important thing to do is to remove high carb food sources and replace sugar with low glycemic alternatives like Stevia and Erythritol. If you have a medical condition or you are under medication, seek your doctor’s advice first. Ask for the list of food recommended for your condition and just pick out the ones that are also keto-friendly.
Step 4: Set Realistic Weight Loss Goals
It’s normal to see tangible results around months 2-3. We didn’t gain weight in just a week, please don’t expect Keto to magically make you thin in just a week. Track your weight and set a goal weight.
Step 5: Calculate your Personal Macros (Optional)
We all have different caloric requirements based on our current weight, body fat percentage, and activity level. To figure out just how much calories, fat, protein and carbs to eat on Keto, you can use a Keto Macros Calculator. Then you can track your food using an app like Carb Manager. You can also opt to do Lazy Keto, just tracking the carbs of food you eat until you’re familiar with portions.
Step 6: Meal Plan
Based on the list of Keto food, plan out your meals in one week. Stick to basics: eggs, fish, meat, leafy greens, coconut oil, and if you have the budget, add in an approved sweetener. If you prepare your meals and ingredients ahead of time, you are less likely to cheat.
Step 7: Purge High Carb Supplies
Give away all the high carb food and sweets in your fridge and pantry. The less accesible they are , the less likely you will be tempted to cheat. Don’t feel bad about the food, you will survive without rice.
Step 8: Start Right
If you can curb carbs right away better. If not, you can slowly ease into it but make sure that it doesn’t last longer than one week. By day 7, you should be full Keto already. It’s not a good idea to do high carb and high fat at the same time. The sooner you remove high carbs from your diet, the faster you will get into ketosis. Remember that with the Standard Keto Diet, our goal is to stay below 20g net carbs.
Step 9: Don’t Starve Yourself
Keto is not a deprivation diet, it’s not an egg diet. Eat nutrient-dense food within your caloric requirement. Listen to your body, eat when you’re hungry and stop before you’re full. If you starve yourself, your body will experience a metabolic dysfunction that may have unsavory effects like rapid hair loss, dry skin, and gut issues. It will hold on to fat reserves in an effort to protect itself and its organs.
Step 10: Do Not Obsess Over Weight
It’s natural for our body’s weight to fluctuate. So please don’t weigh in too often. Plus, the scale is not the only way to measure progress. Think of non-scale victories. Are your clothes loose? Is your skin looking better? Sometimes we think nothing is happening, but our body is healing from within first.
Don’t Give Up!
No diet can give you results overnight. You have to stick around long enough to see the big results. If you stall, analyze your food choices. Maybe you’ve been indulging in keto-friendly treats. Maybe you’re eating too much fat or calories, maybe you’re eating too much protein. Adjust and Keto On.
When sharing this guide, please don’t forget to credit. ©Pinay Keto “www.pinayketo.com” This guide was originally posted for the benefit of “Keto and Intermittent Fasting International” (KIFI) members.