How Do I Start?

This is the number one question I see in all the Facebook groups I belong to. It is probably the number one reason I decided to create this website.

Below is a simplified list of the major things available to be eaten. If you only eat what is on list list and staying within your macros, you will be following a Strict Keto lifestyle. It is when you start adding processed foods and ingredients not supported when it is considered Dirty Keto. I eat 80% strict but add some dirty items to make it easier at times and add a little more variety to my diet.

I recommend keeping it simple at first and follow a strict keto plan initially and as you learn more you can get more creative even if you choose a Strict Keto lifestyle, you don't need to start baking on your first day. Focus on creating good basic meals. Pick a protein, add healthy fats and healthy carbs (like vegetables)

The goal of a ketogenic lifestyle is to place the body in ketosis and use fat for fuel instead of sugar. So how many grams of carbs does one need to stay under to remain in ketosis? Everyone is different. Some people remain in ketosis under 50g but it is generally accepted that everyone is under at 20g so the safest number to ensure ketosis is to be under 20g.

See earlier post on macros, but carbs are an upper limit, you can eat less. Protein is a number to hit, if you don't consume enough your body will get it from itself, meaning it will breakdown muscle. If you eat too much protein your body will convert the excess into sugar which obviously is not desirable. Fat is what keeps you from feeling hungry so use this to curb your appetite, if you're not hungry then don't eat it all. The less fat you consume once fat adapted means your body will burn stored fats (faster weight loss).

Calories ARE important. When your macros are calculated you will have a calorie number as well. The goal in any way of eating to lose weight is to consume less calories that you burn. This is true in ketogenic lifestyle too.