HOW TO GET STARTED ON THE KETO DIET
Q: How do I get started on keto?
A: Living and working in the ketogenic nutrition space, we hear a lot of keto talk—and one of the terms that comes up a lot is “lazy keto.” So we’d like to start by saying that this isn’t really a thing. The whole concept of the ketogenic diet is based on tweaking your food intake to maintain the metabolic state of ketosis, during which your body burns fat, rather than sugar, for energy.
The quickest way to enter ketosis is through fasting, but you can also get there by maintaining a strict balance of high-fat and low-carb meals. It’s basic bioscience, so there isn’t a way to “cheat the system”; you’re either all in, or you’re not really doing keto—and you shouldn’t expect to experience the benefits of the ketogenic diet. (Thanks for coming to our Ted Talk!)
Because the ketogenic diet demands that you consume a specific balance of macronutrients (70% fat, 25% protein and 5% carbs), getting started on keto or any low-carbohydrate diet does demand advance planning and meal prep. We strongly recommend either (a) doing a bit of internet research to find a keto diet plan for beginners, or (b) purchasing a keto cookbook. As with any lifestyle change, preparedness and planning is the cornerstone of long-term success.
Q: What do you eat on the keto diet?
A: The most important thing you can do to “keep it keto” is to dramatically restrict your carbohydrate intake. That means consuming less than 50 grams of net carbs per day, or 20 grams of carbs—if the concept of net carbs is unfamiliar, here’s a quick overview of how to calculate them. The lower your daily carb intake, the easier time you’ll have staying in ketosis.
Here’s a very simple table of what to eat on the keto diet...and what to avoid as well.
Keto and paleo are not completely unrelated, as both are low-carb diets. But it’s important to note that keto is a high-fat diet, while paleo is high-protein (and also doesn’t include any dairy, which makes us sad, because cheese is obviously life). Consuming more protein than your body needs may cause a bump in glucose, which makes it harder to get into ketosis.
Also, as a rule, water is the optimal beverage on the keto diet—or any diet, really. But it’s also fine to enjoy coffee and tea (cream is fine—no sugar) or even the occasional glass of red wine.
Q: Where can I find a good keto diet plan for beginners?
A: While it’s not absolutely necessary that you start with a specific roadmap, we do believe that having a keto diet plan for beginners—along with weekly shopping, meal prep and general preparedness—will set you up for success with any low-carbohydrate diet. Our advice is to do some internet research around “free keto meal plans” to find a plan featuring meals that look appetizing and easy to prepare.
We like the Diet Doctor, which offers a free keto diet plan for beginners that plans out the entire first month of your keto journey along with the option to upgrade if you feel you need more support or information. There are lots of these out there, but this one happens to feature interesting, relatively easy recipes with appealing pictures and step-by-step instructions—as well as specific nutritional information with regard to “keeping it keto.”
Q: But I have such a sweet tooth! How will I cope?
A: We’re SO glad you asked. We like the sweet stuff, too! That’s exactly why we created Keto Krisp: an on-the-go, keto-friendly snack that quickly satisfies those sugar cravings without sending your keto weight loss journey into a backslide. Made with premium coconut and nut butters, MCT oil, whey protein isolate krisps and other wholesome ingredients, our keto-friendly protein bars have next-to-no sugar—along with the perfect balance of healthy protein and good fats to keep your body chugging along in a state of ketosis.
Considering giving keto a go? Set yourself up for long-term keto success with meal prep, regular exercise, and a ready supply of healthy, keto-friendly snacks like Keto Krisp.