Are you interested in the ketogenic diet, but overwhelmed or intimidated by a big diet change? It’s definitely understandable. While keto is simple, any diet change can be difficult, especially at first. We’ve got the secret. Here’s our easy keto start guide. It is designed to help you get in the Keto Zone quickly, starting today.
Of course, any lifestyle change takes time.
The no-fail secret?
You’ve got to take the first step.
We’ve made it easy. Today, take this step. Be determined to achieve a healthy weight, improve your health, and start a whole new Keto Zone lifestyle. Today, take the first step, then second, and keep going.
Here’s how to get started!
What is the Keto Zone?
The Keto Zone is a lifestyle and eating plan that allows you to transition from using carbohydrates as a fuel source to using ketones. To do so, you must significantly decrease carbohydrate consumption and significantly increase fat intake.
By removing sugars and refined carbohydrates, ketogenic diets also encourage reduced inflammation and steady energy.
And, you can get started with the Keto Zone today. Take the first step!
The Easiest Online Keto Start Guide
To get started today, follow these easy steps.
1. Learn Which Foods Contain Carbs and Know Your Goals
Since ketosis requires a diet that is very low in carbohydrates, it’s important to first learn which foods contain carbohydrates. It doesn’t mean that you’ll never eat any of these foods, but it does mean that most of them will be omitted.
Carbohydrate foods include:
- All Grains –wheat, bread, pasta, rice, oats, cereal, corn, etc., and all products made with them.
- Sugar –table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc. Yes, even natural sweeteners like honey and maple have sugar. And, every food that’s made with them.
- Starchy vegetables –potatoes, sweet potatoes, corn on the cob, peas, winter squash, parsnips, etc.
- Legumes –beans, lentils, chickpeas, etc. And actually, peanuts are a legume, but they are low-carb. They can be eaten in small amounts.
- Fruits and fruit juices – bananas, pineapple, oranges, apples, grapes, mangos, peaches, berries, etc. All fruit juices. Don’t worry! All the benefits of fruits are also found in vegetables.
- Low-fat dairy & milk – milk and yogurt, especially low-fat varieties contain carbohydrates. Luckily, regular fat plain yogurt and Greek yogurt, heavy cream, regular-fat cheese, and grass-fed butter can be included using the guidelines below.
- Processed Foods – Anything that comes in a package, likely contains carbohydrates. Read the label. Ignore the front-side advertising and claims, and read the nutrition label to find the carbs. For example, if you read the label of low-carb bread, you may find it still has 8 grams carbs per serving. Always read the label.
Carbohydrate Goals for Ketosis
To start, you’ll want to vastly reduce carbs (basically removing all “carb foods” above). Your initial goal for carbohydrates is 20 grams or less net carbs per day. As you progress in the Keto Zone, you may find that you can eat slightly more and remain in ketosis. As you work through this Start Guide, you’ll also learn what foods to eat instead.
To begin calculating, focus on net carbs. Net carbs are the total grams of carbs in a food minus the grams of fiber.
Total grams carbs – grams fiber = grams net carbs
While this may sound difficult, as long as you omit the foods listed above, you’ll not need to calculate many grams of carbohydrates. The easiest way to learn the amounts of carbohydrates in a food is to use an online food diary site or apps such as myfitnesspal.com or nutritiondata.com. It won’t take long to learn the number of carbohydrates in your foods, but it does require some diligence to make sure your net carbohydrates stay under 20 grams when you start.
2. Next, Focus on Fats
While you’ll omit most carbohydrates, you must increase your intake of healthy fats. In fact, 75% of your calories need to come from fats.
For a 1600 calorie diet, this means ~133 grams of fat. For a 2000 calorie diet, it’s ~167 grams of fat. (You DON’T need to count calories, this is just an example of the vast amount of fats you’ll need.)
Healthy fats are the substrate your body will use to make ketones. These fats support whole-body health, contain little carbohydrates, promote satiety to reduce cravings (3), and are the basis for the Keto Zone. You’ll also add vegetables and a small amount of protein.
Here are some fats you will use to build your meals and snacks.
- Pure fats like oils, butter, cream, extra virgin olive oil, avocado oil, MCT Oil Powder = 0 grams net carbs, ~8-14 grams of fat per tablespoon
- Nuts = ~2 grams net carbs, and 20 grams fat per ¼ cup serving.
- Avocados = 2 grams net carbs, and 15 grams fat per ½ medium avocado.
- High-fat proteins such as eggs, fatty fish like salmon and halibut, etc = typically 1-2 grams net carbs, 10+ grams fat per serving
- most “fat bomb” recipes = <3 grams net carbs, and 20+ grams of fat per serving
Other foods you’ll use:
- Low-carb vegetables like salad veggies and greens like arugula, lettuce, bell peppers, broccoli, green beans and more = ~2-3 grams net carbs per 1 cup fresh or ½ cup cooked.
- Pure proteins like eggs, meats, fish, and more = 0-2 grams net carbs.
- Small amounts of berries = ~3-4 grams net carbs per ¼ cup – so this is just a small amount.
- Processed foods vary, so always check the label for total carbs and subtract out the fiber.
This may not sound like many foods, but actually, it turns into a wonderful, flavorful, eating plan. Keep reading to see how to make a full day’s meals below.
3. Add Ketones and Electrolytes
If you’ve read anything about the keto diet, you’ve likely heard about the dreaded Keto Flu. Yes, it can be tough to get through, but it’s avoidable!
Most of the symptoms of keto flu occur due to low electrolytes and dehydration. As your body transitions from using carbohydrates as fuel to making ketones, it will initially dump electrolytes. You must replace them or you’ll feel the effects of the Keto Flu.
The best way to replace them is with exogenous ketones, such as Keto Zone Instant Ketones. Not only will this provide needed electrolytes, but it also provides a direct source of ketones to get in you into the Keto Zone quicker. Win-win.
In addition, it’s great to drink broth throughout the day, and/or add a zero-carbohydrate electrolyte drink.
4. Follow this Simple Meal Plan to Start
As you progress in the Keto Zone, you’ll find many recipes and variations. But, to start, use this simple keto meal plan (only choose one for each meal/snack) :
- Morning: Coffee or Green Tea with MCT Oil Powder and optionally, heavy cream
- Late-Morning or Lunch: Eggs with avocados, sauteed onions, and garlic, drizzled with 2 Tbsp olive oil or pesto; Smoked salmon with cream cheese and green leafy vegetables with a drizzle of olive oil; Tuna salad made with tuna and keto mayo or avocado mayo, wrapped in large leafy greens; Breakfast recipes like Keto Zone Waffles and Breakfast Favorites; Lunch recipes like Keto Zone Avocado Mayo Salads
- Afternoon: 1-2 Fat bombs; 1/2 an avocado with olive oil, salt, and pepper; cheese; 1/4 cup nuts
- Dinner: Grilled chicken, pork chops, fish, etc. with grass-fed butter and fresh herbs alongside a salad with olive oil, apple cider vinegar, salt and pepper; Meat and vegetable stir-fries with coconut oil and cauliflower rice; Dinner Recipes like Keto Zone Asian Lettuce Wraps & Steps to Make Keto Zone Dinners
- After-Dinner: Fat bombs like Keto Zone Coconut Fat Bombs; Dessert recipes like Keto Zone Chocolate Brownies; caffeine-free tea
Throughout the day, drink 2-3 servings of Keto Zone Instant Ketones, several servings of broth, and 80-120 ounces total liquids (you will likely be able to reduce the electrolytes once you’re established in the Keto Zone).
5. Add More Resources and Make it a Lifestyle
Again, this is just an easy keto start guide.
To make it a lifestyle you’ll love, consider the following:
- Join the 21-Day Keto Challenge. It’s free and will help guide you with tips, recipes, and more.
- Purchase the Keto Zone Starter Kit: It includes Dr. Colbert’s Keto Zoe Diet Book (Comprehensive Guide), Instant Ketones, MCT Oil Powder, Ketosis Test Strips & More!
- Join the Keto Zone Facebook group for an online community, recipes, tips, and actual dieter strategies like these: Real-life Keto Tips.
It’s a New Year, and this is a new start. If you’ve been too intimidated in the past to start Keto, here’s your chance. Take the first step – that’s the secret. You’ve found the easiest keto start guide on the web. Get started today, and begin building your new healthy lifestyle.