The Keto Diet for Beginners: 7 Tips and Tricks to Get Started on the Keto Diet
7 Tips & Tricks on the Keto Diet from a Certified Keto Coach and RN
If you’re wondering how to get started on your keto diet journey, you’ve come to the right place! As a Keto Coach and RN, I’m constantly being asked, “What do I need to know?” and “How do I get started on the keto diet?” It’s easy to get overwhelmed at the beginning, but it really isn’t as complicated as you might think! With these 7 basic keto tips, you’ll be on your way to feeling great and getting healthy in no time!
1 — Clean Out Your Pantry
You’re considering embarking on the keto journey, but what are you to do with all those sugary, high carb treats? Get rid of them, of course! Unless however you have household members who aren’t on board with keto yet. In this case, a good tip is to designate a cupboard or shelf in the fridge just for you! Sharing your goals with family may even influence them not to bring home so much junk. Once you’ve cleaned & cleared out those shelves, you’re ready to go shopping and fill your cupboards with delicious keto-friendly food!
2 — Find a Meal Plan That Works For You
There are several apps designed to help you with keto meal planning and preparation. Having a plan for what to eat is critical to success on the keto diet. And monitoring your carbs, protein, and fats is essential to getting into ketosis and staying there. My favorite meal planning app is Mealime. It’s free (or upgrade for just $5)! Another option is finding a website that offers free meal plans, like DietDoctor.com. This site, run by cardiologist Dr. Bret Scher MD, provides a wealth of un-biased, evidence based education.
3 — Purchase Keto Test Strips
A daily test to determine your level of ketosis -while optional- is highly encouraged. Just like stepping on a scale, your test strips can provide important information, and inspiration too! They help you recognize poor eating habits when your ketone levels aren’t where they need to be. Keto strips are affordable and made by several different companies. Perfect Keto has some good ones!
4 — Find High Quality Electrolytes
When starting the keto diet, you’ll want to have plenty of electrolytes on hand. Being in a state of ketosis causes your body to excrete more electrolytes than usual, especially sodium. Beginners can experience flu-like symptoms as a result of this. While your body is transitioning, taking an electrolyte supplement can replenish any minerals lost- including sodium, potassium, and magnesium. Several good brands are on the market nowadays and come in delicious flavors. Just be sure to choose one without sugar! Redmond Re-lyte is my personal favorite, providing optimal doses compared to most over-the-counter products.
5 — Redefine Your Relationship with Fat & Calories
This might be one of the biggest challenges for beginners on the keto diet. We’ve been programmed to reach for the “low fat” option. But while eating keto, fat is your friend… especially as a keto beginner! Fat doesn’t affect insulin levels, and it helps tremendously to curb carb cravings. Bacon? Yes! Avocado? Yes please! And kiss goodbye to calorie counting. While you can’t eat EVERYthing in sight — even if it’s keto — your focus will change from quantity (of calories) to quality!
6 — Gather Inspiration and Knowledge
Hopping on social media to browse various Instagram accounts, (@doctorfitandfabulous, @theketologist), or tuning into a keto-focused podcast (The Diet Doctor Podcast, Fundamental Health) can provide you with newfound knowledge to stay inspired! You’ll hear countless success stories to feel empowered. Acquiring knowledge wherever you can is absolutely key to staying on track!
7 — Decide if a Keto Coach is Right for You
Many keto beginners don’t realize that hiring a professional Certified Keto Coach is an option! If you want to take the guesswork out of your keto diet as a beginner, or just need reassurance from an expert, hiring a keto coach could be your answer! Especially in the beginning, it can feel like a lot of information to grasp. A Keto Coach can tailor a plan just right for your needs, and help hold you accountable when the going gets tough. Learn more about my Keto Coaching services!
Whether you’re a complete beginner to the keto diet, or just need help to get back on the wagon, I hope you found this article helpful. Here’s to a healthier, happier you!