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So you’re thinking of going Keto – does the idea feel daunting? Don’t know where to start?
You’re not alone.
There’s a lot of information floating around out there about Keto. But as a person who is successfully down 60 pounds after going Keto / Lazy Keto & keeping it off, I’m gonna give it to you straight: ANYONE can do this diet & be successful. Read on to learn how!
** DISCLAIMER: I am not a doctor, nor am I a medical expert. I am simply sharing what has worked for me while following the Keto diet. Always consult your own doctor / physician, or other healthcare professional before starting a new diet plan. **
How do you go low carb?
Going low carb is more than just a diet. It’s a lifestyle change. I’m not going to sugarcoat it: it’s a major adjustment.
BUT. It’s worth it. This diet not only helps you shed pounds quickly, but also helps you feel better because you’re not going to be eating like complete sh** and hating yourself for it.
Not to mention, you’re going to be eating a lot more whole, non-processed foods, so your body will thank you VERY much.
What is Keto?
Simply put: Keto is a high fat, low carb, medium protein diet that promotes eating mostly whole, unprocessed foods that are low in net carbohydrates and don’t have refined sugar. The aim is for the body to burn fat for energy instead of sugar, putting your body in a state of ketosis.
- Want a more elaborate answer? Check out this WebMD article – it does a great job of breaking the info down.
What does this mean? Bye bye to regular bread, pasta, cereal, soda, breaded fried foods, regular pizza, french fries, etc…
I know what you’re thinking: How the HELL am I supposed to enjoy what I eat when you’re taking away all the good stuff?!!!?!
I’ve got three words for you, my friend: Bacon, Butter, and Cheese.
Yes. You read that right. You can have BACON, BUTTER, and CHEESE on keto. And not that fake tofurkey (or wtf ever you call it) bacon, or the cardboard tasting low-fat cheese, either. REAL bacon. REAL Butter. And REAL cheese.
What Can I Eat on Keto?
Unlike a lot of diets out there, Keto doesn’t restrict you to lean meats, low-fat / no fat, fake butter and cheese, and complete sadness. In fact, on keto, fat is a GOOD thing, so don’t plan on buying anything of the low-fat variety.
Here’s a taste of what you CAN have on this diet:
Meat, Poultry, Seafood
- Bacon
- Beef
- Chicken
- Pork
- Turkey
- Cured meats
- Wild game (duck, venison, etc.)
- Lamb
- Pepperoni
- Beef Jerky
- Salmon
- Tuna
- Calamari
- Mussels
- Trout
- Sardines
- Scallops
- Anchovies
- Prawns
- Squid
- Lobster
- Shrimp
- Oysters
Veggies
- Asparagus
- Broccoli
- Zucchini
- Yellow Squash
- Lettuce
- Cucumbers
- Cauliflower
- Onions
- Artichokes
- Brussel Sprouts
- Green Beans
- Cabbage
- Eggplant
- Kale
- Mushrooms
- Tomatoes
- Spinach
- Radishes
- Pumpkin
- Peppers
- Olives
- Spaghetti Squash
- Celery
Fats
- Butter
- Avocado Oil
- Olive Oil
- Coconut Oil
- Ghee
- MCT Oil
- Bacon Fat
- Cocoa Butter
- Beef Tallow
- Duck Fat
Dairy
- Butter
- Heavy Whipping Cream
- Eggs
- Blue cheese
- Cream Cheese
- Parmesan Cheese
- Greek Yogurt
- Sour Cream
- Ghee
- High Fat Cheeses (Cheddar, Mozzarella, etc.)
Nuts & Seeds*
- Almonds
- Pecans
- Pumpkin Seeds
- Sunflower Seeds
- Walnuts
- Macadamia Nuts
- Brazil Nuts
- Chia Seeds
- Flaxseeds
- Hazelnuts
- Sunflower Seeds
Pantry Items
- Beef Broth
- Chicken Broth
- Pork Rinds
- Dill Pickles
- Lily’s Chocolate bars
- Lily’s Chocolate Chips
- Xanthum Gum
- Herbs & Spices
- Unsweetened Cocoa Powder
- Apple Cider Vinegar
- Sea Salt
- Baking Powder
- Baking Soda
- Coconut Milk
Condiments
- Mayonnaise
- Hot / Buffalo Sauce
- Salad Dressings *
- Horseradish
- Mustard
- Salsa
- Tabasco sauce
- Balsamic Vinegar
- Liquid Aminos
Nut Butters*
- Almond butter
- Hazelnut butter
- Pecan nut butter
- Macadamia nut butter
- Coconut butter
- Walnut butter
- Cashew nut butter
- Peanut butter*
Fruits
- Strawberries
- Blueberries
- Raspberries
- Coconut
- Lemon
- Lime
- Avocados
Flours
- Almond Flour
- Coconut Flour
- Psyllium Husk
- Flax Meal
Sweeteners
- Stevia
- Erythritol
- Xylitol
- Pyure Blend
- Monk Fruit Sweetener
- Truvia
- Swerve
- Pyure
Drinks
- Water (Duh)
- Coffee
- Tea (all kinds, unsweetened NO sugar or milk)
- Unsweetened Almond Milk (and other nut milks)
- Seltzer / Sparkling Water (watch the sweeteners)
- Zevia Soda
- Diet sodas (Not recommended, but it’s your choice)
Alcohol*
- Vodka
- Whiskey
- Tequila
- Gin
- Rum
- Dry Wine
- Low Carb Beer
- Low Carb Seltzers
Important Notes
- With the alcohol, obviously keep it pretty limited as it will hinder your progress.
- In regard to the salad dressings – you can make your own if you want to go really clean keto. I usually stick with store bought ranch and Italian (non-creamy) to keep things easy.
- For nuts and nut butters, these are typically fairly high in carbs so be sure to limit how much you’re eating. Especially Peanuts – some Keto followers say no to peanuts, but I personally don’t. I just limit them. Be sure to get nut butters with no sugar added, natural, and with the least amount of ingredients.
Cool Story, Bro…Now What Do I Do?
The key to making this diet work is making sure you are eating the right combination of foods – high fat, adequate protein, and low carbs. Many people use counting apps to calculate the ideal amount of each they should be eating, and to keep themselves on track.
This is often referred to as “calculating your macros,” or “macronutrients,” which is a fancy way of saying that you’re calculating the main nutrients your body actually needs. Calculating your macros helps you find the right combination that your body needs.
Here are some apps that are very popular with the keto crowd:
The fan favorite overall seems to be Carb Manager, but there are definitely pros and cons with each of the apps. You just have to check them out and find what works for you!
Do I Have to Track My Food?
No, you can skip the tracking & TOTALLY still be successful on this diet. If I’m being completely honest? I don’t track anymore. BUT. This also is not my first Keto rodeo 🤠
Most people do try to at least keep an eye on Net Carbs, at least in the beginning until they get the hang of eating low carb.
What’s a Net Carb?
Simple answer: It’s the number of carbs in a food AFTER subtracting fiber and sugar alcohols.*
Example: Let’s say you’ve got a Lily’s Dark Chocolate bar. You want one serving, & one serving is 15g Total Carbs, has 9g of Dietary Fiber, and 3g of Erythritol. This is how you’ll calculate the Net Carbs per serving:
15g Total Carbs – 9g Dietary Fiber – 3g Erythritol (aka Sugar Alcohol)= 3g NET CARBS
How Many Net Carbs Can I Have Per Day?
Per CarbManager.com , “…Most Ketogenic diet guidelines recommend you stay between 15 – 30g of net carbohydrates per day, or 5-10% of total calories.” They also go on to explain that the more active you are, it’s likely that you can up your carb intake some & still stay in ketosis.
If you feel that 30g is too restrictive at first, start higher – 40g to 50g, and incrementally dial back.
When you start taking a look at nutrition labels for the carbohydrates and sugars, this WILL be your initial reaction:
Carbs and sugar are in almost EVERYTHING processed. And they are in a lot of things you’d never think of. That being said: DON’T FREAK OUT. You’ve got this.
Here are the simple top 10 steps to follow to be successful on keto:
1. Drink more water
2. Use Apps to Count your Net Carbs
3. Eat more vegetables (the ones on the list above 👆): These veggies should make up a majority of what is on your plate.
4. Get your healthy fats in
5. Don’t overeat your protein
6. STAY AWAY from refined sugar
7. Don’t go crazy on fruits, nuts / nut butters, & the low carb friendly sweets
8. Cut down on the booze
9. Stay away from anything labeled “breaded” or “deep fried”
10. Be patient with & kind to yourself.
Again, this is a lifestyle change – not just a “diet.” It takes 3 weeks to develop a habit. Give yourself time to unlearn old patterns, and learn new ways of thinking about, preparing, and consuming food by following keto / low carb as your guideline.
Once you get in the groove of Keto for a few weeks, the pounds are going to start melting off & your motivation is only going to increase.
Overwhelmed? Well, don’t do this 👇
Getting Started: Low Carb & Keto Food Ideas
For some quick ideas for what to eat, check out this post Low Carb Food Swaps That’ll Make Your Life Easier.
For recipes, check out the low carb / Keto recipe section of my blog for some ideas! Good luck starting your Keto Journey – you’ve got this! 👐
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I’ve learned so much about Keto from you over the years! I appreciate all of your knowledge and great recipes!
Thanks, Hilary! 😃
I appreciate your stunning recipe.