The Keto Diet Rules for Keto Beginners

The Keto Diet Rules for Keto Beginners

1-Keep carbs under 25 net grams.

 Low carb intake is the key to ketosis, and all the rest is just details. Look at the label on the food you are considering. Total carbs minus fiber and sugar alcohols equals net carbs. Pay attention to labels and nutrition information, and make sure your net carb intake is less than 25 grams per day.

2-Eat plenty of fat. 

Between 70-80% of your daily calories should come from fat. As you transition into ketosis, you are training your body to use fat as its main fuel source. Depriving your body of glucose (carbs) will get you there, but you will feel much better and the transition will be easier if you eat plenty of fat while your body is learning. There will be a time later when you may want to lower your fat intake, but not during the first three weeks. If you are having trouble getting enough fat, look to fat boosters (the easiest way) or fat bombs.  I just finished this keto article on 56 Ways to Add More Fat to your Keto Diet.

3-Eat enough protein.

 Between 15-25% of your daily calories should come from protein. Too much, and you may not eat enough fat to feel energetic. Too little, and your body will start to cannibalize your muscle tissue for its protein needs.

4-Follow the Basic Ketogenic Meal Template.

 As you know, my focus is on making keto easy.  I created the Basic Keto Meal Template to make deciding what your keto meal should look like easy. Each meal should include a palm-sized portion of protein, a handful of non-starchy vegetables, and at least a couple of spoonfuls of fat.

5-Track your macros. 

Until you are familiar with how much fat, protein, and carbs are in the foods you eat, it is difficult to keep on track without keeping track. If you aren’t sure what Macros are, start with this article.  Then figure out what your macros should be, then track them daily for three weeks. You can use an app like Carb Manager or MyFitnessPal and enter the foods you eat each day or you can follow a program that has figured it all for you, like No Cook Keto.

6-Drink water. 

Ketosis is diuretic by nature, which means you are shedding water faster than when eating a high carb diet. You don’t want to add dehydration to the process of transitioning into being ketone adapted!

7-Supplement electrolytes. 

This is extremely important! Add pink sea salt to your meals to make sure you get enough sodium. Use Trace Mineral Drops to make sure you get enough magnesium. Eat potassium-rich foods, such as avocados and dark, leafy greens. (These also have magnesium, but it is not as easily absorbed.)

8-Don’t skip your electrolytes! 

Yes, it’s on here again. It’s that important. Make sure your supplements are high enough in the electrolytes you need, but it is woefully short in magnesium (2 mg), potassium (24 mg) and sodium (100 mg). Once again, make sure you get enough magnesium.

9-Don’t cheat.

 There will be a time for experimenting with your macros and during your first three weeks, don’t stray from the plan. Even “just a little” sugar (or fries or pasta or crackers or a soda pop…) will be enough to knock you out of ketosis, it could even be enough to put you back into the flu. Your body will adjust and eventually, you won’t have to be as strict. For now, stay strong. You can do this!

10-No Scales.  

I know this is going to be hard but stay off the scales during your first three weeks. Weigh yourself on the first day and on the last, but no more.  Your only goal during the first three weeks is to get into ketosis.  Stressing over weight fluctuations will only slow down the transition.