First off, let me start by saying that I am in no way an expert on the Keto Diet. I am simply sharing what I have learned along the way and what has/is working for me.
What is the Keto Diet?
The Keto diet is a high-fat, moderate-protein, low-carbohydrate diet where the body produces ketones in the liver to be used as energy. Basically, your body becomes incredibly efficient at burning fat for energy.
How to start the Keto Diet?
Getting started is easy. I was already using the MyFitnessPal (MFP) App so, I used it to figure out my macros based on what I was already consuming. If you don’t have a starting point, you can log your food into an app like MFP, for a minimum of two weeks, to get your base calories consumed or use this Keto Calculator to figure your macros.
The Keto diet recommends you set your percentages at 75% fat, 20% protein and only 5% carbs, which are easily changed under the goals section in the MFP App. I wasn’t sure what I was getting into, so I set my percentages at 70% fat, 20% protein and 10% carbs. Ideally, you’d stay under 25g of carbs.
The first go round at Keto was successful! I lost 4 lbs in the first month. Not too bad. Since then, life happened and vacations with too many beverages consumed. I am now starting over again and dragging my wonderful husband along with me! I will post an update in a month or so here on the blog but will post more often on my Facebook page and Instagram.
Eating Keto has been the easiest transition. I really don’t miss the carbs or sugars. All of my meals are delicious and savory. And you can still eat out without feeling guilty or being too restrained by the menu choices. Just order a burger sans the buns and fries and you are good to go! Let’s face it, we all eat out way more than we’d like to admit.
Because meal prepping is not my strong-suit, quick and easy is my go-to. Below is a sample day of meals to give you an idea of how simple your meals can be. I also created a FREE grocery list of Keto Staples for you to take along on your next shopping trip.
A Sample Day of Meals:
Pre-Breakfast: Bullet Proof Coffee (BPC) and Daily Vitamins
Breakfast: 2 Scrambled eggs with cheese, bacon, and avocado
Lunch: Grilled chicken or shrimp caesar salad
Snack: handful of pecans, string cheese, gouda cheese stick or turkey pepperoni
Dinner: Pork chops, roasted Brussels sprouts, loaded mashed cauliflower (butter, sour cream, bacon. Yep… all the good stuff!)