This guide began as an informational sheet I was putting together for a family member who was considering the Keto lifestyle. I quickly realized it may be a useful tool for many others to use who are also considering the Keto lifestyle. I hope this step-by-step guide will help ease you into transitioning towards a Keto lifestyle. Cheers to your good health.
During your 12 week journey towards living a Keto lifestyle be sure to research why consuming grass-fed/organic foods is crucial. Also, take time to know what the hidden sugars are in your foods (ex. maltodextrin and high fructose corn syrup). Just be sure to take your time, let it soak in, and do not try to understand it all in one day (or even a week). Give yourself time to absorb everything. There is no reason to rush. This is a forever lifestyle, approach it slowly and you’ll find you are much more successful.
Focus on protein/fat breakfast foods (cheese sticks, bacon, eggs, keto bread with cream cheese, LOW CARB/NO SUGAR protein drink) and ELIMINATE ALL CEREAL and SUGARY DRINKS (this includes milk but unsweetened vanilla almond milk is fine, milk, even 1% milk is high in sugar and actually the lower the fat the higher the carbs/sugar)
Continue with week 1 and INCREASE WATER INTAKE and ELIMINATE ALL SUGAR intake (not carbs, just sugar of all types [ie: honey, maple syrup, maltodextrin, cane sugar, sugar, etc.)
Continue with week 1 and 2 and ELIMINATE ALL GRAINS (wheat, barley, rye, rice, corn, oats, etc)
Continue everything you are doing with weeks 1-3
Continue weeks 1-3 and INCREASE GOOD FATS (grassfed/organic butter, only use olive/avocado oil, avocado, bacon, macadamia nuts, organic/grassfed/raw cheeses, organic heavy whipping cream, coconut butter, coconut milk)
Continue weeks 1-5
Work on Intermittent Fasting (IF) by not eating between the hours of 8 pm to 6 am (this is a short 10 hour window and good for beginners) do not attempt a 16 hour fast until you are 6-9 weeks into the Ketogenic lifestyle, a good time frame would be 8 pm to NOON (this is 16 hours and a perfect IF time frame)
Continue weeks 1-7
Begin tracking carbs by using an APP, my preference is LOSEIT! but find one that works for you (carb manager, etc.) — DO NOT worry about calories this week, just work to keep total carbs at under 40 g for the entire day. Be sure to add in a little extra sea salt this week and stay hydrated.
Track carbs and set a goal to keep your carbs under 30 grams for an entire day. Increase sea salt, continue to hydrate, and get electrolytes (during this week, especially, consume an electrolyte once per day (the brand I use is called “Ultima Replenishing Electrolyte Powder” and comes in grape, raspberry, and lemonade) be very careful because a lot of so-called “electrolyte supplements” contain maltodextrin within their natural flavors, Ultima does not. Maltodextrin converts to sugar in your body and will often knock you out of ketosis.
Track carbs and set a goal to keep your carbs between 20 – 30 grams. Add a vitamin B supplement this week (check ingredients Garden of Life is a good B Vitamin brand and Dr Berg has one that comes from nutritional yeast), continue sea salt, and electrolytes. Very important this week! Do not overdo, keep exercise to a minimum for the next 3-4 weeks while your body becomes use to the lower carbs and moving into ketosis transition.
This is when you should consider purchasing a Ketosis monitor (such as Keto Mojo, check it out by clicking/touch here). Work to hit a 1500-1800 calorie goal for the next 4 weeks or so and then slowly decrease your calories but never, ever go under an acceptable total for your height and weight. You do not want your body to go into “starvation mode” where it will begin to store fat if you are not eating enough calories.