Getting Started With Keto

Getting started on keto can be a confusing challenge. A quick Google search will reveal hundreds of plans and options. The Keto Road Team wants to share their advice with you in hopes of making this a less intimidating and more accessible experience.

There are three getting started sections:
Prepare, Do & Grow.

Prepare.

  • Learn to Read Labels & Identify Carbs/Sugar

    * Foods to avoid on keto

    * If you can’t pronounce it, don’t eat it

    * Learning the different names for sugar

  • Focus on Whole Foods Not Keto Substitutes

    * Healthy fat sources

    * Healthy sources of carbs (ideal fruits & vegetables)

    * Complete protein sources

  • Prepare Your Environment

    * With or without others with the same food, space, out of sight, boundaries

    * Remove what doesn't work - throw out or donate, you don't have to eat it

    * Get a few basics on the shelf and in the fridge (you don't have to buy everything or ALL the products) Get our free shopping list here!

  • Set Short Term & Long Term Goals

    * Keep a food diary (Tools for food tracking)

    * Make short term goals simple and obtainable

    * Make long term within reach but challenging

Do.

  • Restrict Carbohydrates.

    * Total Carbs not NET Carbs

    * 30 grams total

    * Prioritize whole food sources (Veggies, fruits & nuts)

  • Eat Enough Protein & Fat

    * Prioritize protein at every meal

    * Add healthy fats to every meal

    * Signs of not getting enough fat and protein

  • Drink Enough Water

    * 80 - 100oz a day

    * Not counting coffee and other beverages as water

    * Sip throughout the day

  • Don't Fear Salt & Electrolytes

    *Focus on high quality salts (no added dextrose!)

    *Have an electrolyte supplement handy

    *Signs that you are not getting enough

Grow.

  • Understand Your Meals

    * Prioritize meals not snacks

    * Plan for success: plan food before eating, no surprises

    * Don't say "Cheat Meal" (Planned deviations)

  • Practice Self-Talk

    * Talk yourself through food, mindset, and social scenarios beforehand, how will you respond if…

    * Embrace non-scale victories (clothing size, movement, strength)

    * Self-affirmations (have 1-2 sayings to remind you of your purpose/strength)

  • Get Uncomfortable

    * Instead of saying “I can’t have that”, say “I choose…” (Restriction vs empowerment)

    * If you can predict it, you can plan for it. (Proactive vs. reactive)

    * Prioritize self-care over food love. Food is not fun it is fuel that can be enjoyed (Necessity vs. desire)

  • Find Your Rhythm

    * Develop a good sleep routine

    * Reflect on what your body needs to thrive (self-awareness)

    * Be consistent with your goals