This is where I explain the mechanics of following a Keto Diet. If you haven’t read My Story, you can read it here.
In my journey, I have read a variety of books on Ketogenic Diets and although they explained the reasons Ketogenic Diets worked, they failed to explain how to accomplish it step by step. I realize the reason for this is that everyone is different and there is no right way that works for everyone, but this is the way that worked for me.
STEP 1: Get Informed
I started by reading everything I could get my hands on!
Books and Reference Materials:
Helpful Articles, Videos and Links:
STEP 2: Calculate your Macros
There are various Keto Calulators and they will all come up with different numbers, these are some of the ones I prefer:
Or You can do the math yourself:
1. Take your goal weight in pounds. That is the maximum amount fat you should consume, and not a target. Only eat to satiety.
2. Divide your goal weight by 2. This is your protein goal. If you are not hungry, don’t force it. Your body can recycle proteins.
3. Carbs to 20 net (this applies to whole food only).
Example for a goal weight of 150
fat: 150 grams
protein: 75 grams
STEP 3: Read the Labels
This is probably the biggest game changer!
When I started reading labels I started to realize all the crap the manufacturers were putting into what I was convinced (erroneously) was “HEALTHY” food.
You will be shocked at the Carb count on even Low Carb, Gluten Free foods and what ingredients they sneak in for unknown reasons.
Maltodextrin = SUGAR (usually used to prevent caking, eww)
… anything else you can’t pronounce.
STEP 4: Build Your Support Network
Join Groups on Facebook: There are Strict Keto Groups, Lifestyle Keto Groups even Funny Keto Groups. Join them all and stay in the ones you like!
Or start a support club with friends: Meet at lunch, after work or on weekends!
STEP 5: Supplements
There are a variety of supplements recommended on a Ketogenic Diet.
Magnesium: There are 3 kinds. Be careful which one you choose as some will cause what is known as Disaster Pants. I use this one and like it very much. But if you eat enough Dark Leafy greens you might not feel the need to supplement.
MCT Oil: It’s not really a supplement, but it can be used to supplement your fat intake, especially in the begining. I like this one.
STEP 6: Exercise?
Start when you feel ready! Trust your body!
If you do exercise, don’t be surprised that the scale will occasionally jump up and down due to your muscles retaining water. It’s normal and it’s OK.
I eventually had so much energy that I felt like I WANTED to exercise, weird right?
Hope this list helps!
Additional Books and Reference Materials:
- The Art and Science of Low Carbohydrate Performance
- Why We Get Fat: And What to Do About It
- Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
- The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.