Getting Started

Getting Started

Let's get started. First let's prepare your home. You have to make a decision.  Are you the meal preparer in the home?  Who is else is doing this with you?  Obviously it's easier if everyone that eats under your roof is going to do Keto too.  Can you do this diet if you have teenagers/kids that don't want any of this?  Yes you can, but understand that Keto is not a diet, but a way of life.  Once you begin, you will find yourself never wanting to go back to the old ways you used to eat.  We are going to rid your body of life robbing harmful elements that corporate America stole from you.  We are going to break the bonds of the lies that have been perpetuated all our lives.  It's not your parent's fault.  They were lied to as well.  Breakfast is not the most important meal of the day as Kellog's and the milk companies want you to believe.

In seven days after I started Keto, I began to feel the following side effects of having stopped eating the can't do's:

  1. Less body inflammation. I couldn't turn my head all the way left or right without hearing my neck bones grinding.  That went away.
  2. More energy.  I found myself with mental alertness and clarity increasing.  The brain fog was lifting, and long before my cup of coffee.
  3. I no longer hear my own heartbeat in my ears.
  4. In 25 days, my joints no longer pop when I get out of bed in the morning and take my first few steps.
  5. In 25 days, my blood pressure dropped 8 points.
My wife and I started intermittent fasting. Intermittent Fasting is a very powerful fat burning methodology coupled with a Keto diet.  Watch this short video and decide if you want to give this a try. Intermittent Fasting is not for everyone, but it truly is the fastest results to turning your body into a walking fat burning machine.  I've lost 17.9 lbs in 31 days by doing nothing other than changing my diet and establishing a fast/feast pattern of when I eat.  Subscribe to Dr. Eric Berg on the youtube channels. He has a plethora of useful tips and information regarding your journey.  He is probably one if not the best Keto expert out there.

Get your Macros App

What are macros?  Macros are the 4 primary nutrional stats we are going to monitor. Total  Calories, Fats, Proteins and Net Carbs.  Net carbs are carbs minus Dietary Fiber.  Download on your smart phone a Keto Diet Tracker app.  Some may require a yearly subscription for as little as 3 dollars a month.  I recommend Keto Diet Tracker, or Senza.  Senza is completely free.  In the end, I chose the LoseIt! app because it allowed my wife and I to share foods and custom recipes with one another without having to type in the macros each time we found a recipe.  LoseIt! app also syncs with your fitbit!  Your selected application will quiz you a few questions and offer you up initial macros.  These macros are your guides to follow daily.  Mine are 2110 Calories, 25 net carbs, 106 Proteins and 176 grams of fat.  Whoa! why so high on fat??? Believe it or not, the Keto Diet is scientifically proven to kickstart your fat burning engines once you've depleted your sugar stores.  As a matter of fact, Those engines can do amazing things within your body once you have switched into Ketosis.  
Prepare Your Kitchen for Life

If the household is not 100% switching to Keto, then prepare yourself a keto shelf in the pantry.  You will place all keto products on this shelf.  Now, regardless if the household is 100% or not, you can start replacing certain products to at best start switching to a healthier lifestyle.  Do the following:

  1. Throw out all your sugar stockpiles.
  2. Throw out all your sweetener stockpiles or move them to your non keto shelf., 
  3. Throw out all your sodas, diet sodas and all sugary drinks including juices, or move them to your non keto shelf.
  4. Throw out all of your breads, tortillas or move them to your non keto shelf.
  5. Throw out all of your beer, except for Michelob Ultra's. Only 2.6 carbs and 96 calories.
Now, see you've already lost 20 pounds. Not bad for your first 15 minutes. Just kidding.  Now don't panic. You are probably wondering what the hell right about now, but don't you worry. Here is what you replace all those items with:
  1. Replace your sugar with Erythritol or Xylitol. Click Here These sugar replacements are safe for everyone and have a zero glycemic index response when consumed.  Understand that spiking insulin is a bad thing for Keto and diabetics or pre diabetics.  Erythritol can be found in most grocery stores as well.
  2. Replace your breads with Keto bread if you have to have bread. Recipe
  3. Like tortillas, try Jicama tortillas. Image
  4. Replace your sodas with Zevia sodas. Zevia Soda
Try to remember that we are trying to soften the blow of giving up things that you were used to.  Keto lifestyle is not that bad, you can even enjoy a shot of Evan Williams whiskey with zero carbs and only 69 calories per 1.5 oz (shot glass). Pour that shot into a glass of ice with Zevia soda or Zevia ginger ale. 

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