Beginner’s guide to Keto

Before you start.

• Use the keto calculator  to determine your macros. You’ll need this as a guideline to creat a framework for your meals.
• Create a record of your BEFORE KETO self.
  • take pictures
  • take measurements
  • weigh yourself
• Download a Keto Approved Shopping list and a poster of the Keto Food Pyramid.
  • create a personalized shopping list
• install an phone app like Carb Manager

Your first Week

• track your food
• track your macros
• plan your meals, all of them.
• create a basic framework for creating your meals

 

5 Things to do every day

1.  Drink a tall glass of water in the morning
2. Exercise. Start small, go for a walk. Please read The role of Exercise in a ketogenic diet.
3. Track your food and Carbs. Consider yourself in a learning mode for the next 8-12 weeks.
4.  Spend some time on you. (read a book, listen to music, reflect on your day, plan for tomorrow, etc)
5. Get a good night sleep.

Miscellaneous

• measure your ketones with a ketone breath meter
• expect to experience keto flu at some point. Plan to have the ingredients for an electrolyte drink.