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How to get started on Keto Part 2:

  • Kelsey
  • Jun 20, 2019
  • 4 min read

Updated: Jun 25, 2019


This is a continuation of How to get Started Part 1. We will finish up with the daily supplements and literally all things food!

“Daily Supplements:”

When you are taking most carbs out of your diet, your body doesn’t tend to retain water like it does on a diet high in carbohydrates. As that water is flushed out of your system, you will also lose electrolytes that are essential if you want to feel good. If your electrolytes are imbalanced then you will come down with what is called the Keto flu. The keto flu is caused by withdrawal from the sugar and carbs that you are no longer consuming in addition to the electrolyte imbalance. Here are the things I take on a daily basis to prevent these flu like symptoms.

-a good multi vitamin

-magnesium

-potassium (your potassium levels should be checked by your physician before you decide to take it! You should be able to get enough potassium from your vegetables)

-fiber (psyllium husk capsules, smooth move tea, chia seeds something to keep things moving! Constipation can be real at the beginning!)

-sea salt crystals (I keep these on hand if I get some cravings or I put a couple in my fatty coffee in the morning)

-Bone broth (I make a big pot of this at one time and freeze it in 2 cup bags so I can just thaw what I need, when I need it)


“All things food!”

Following the Keto diet you really need to calculate your macros. What does that mean exactly? I googled “free macro calculator keto.” and I used this one: https://www.ruled.me/keto-calculator/

This calculation will give you a general idea of how many grams of fat, protein and carbs you should be eating each day and a calorie limit to stay under. I then took these numbers and adjusted my food goals in the MyFitnessPal app. Some popular apps that people are using to track food on the Keto diet are:

-MyFitnessPal

-CarbManager

-TotalKetoDiet

The reason I use MyFitnessPal is because I had used in on and off for years and was just more comfortable and familiar with how it worked. I liked it and it was one less thing I had to change to make this lifestyle work for me. If you already track your food with an app, try to make it work with Keto. If you love trying new techy things, try a new one! Do what you want to do, but plan to track all food you eat for the first month so you get an idea of the nutritional value of everything you eat.


So my way of trying to keep things super simple is trying to figure out what every meal should look like. I say, meat (or protein), veggie and fat. I try to follow this “formula” for lunch and dinner but not necessarily for breakfast. Breakfast tends to be the meal that I switch things up for the most.The great thing about living in such a technical age, you can google a keto recipe for ANYTHING you want to make and SOMEONE has tried it. So google and pinterest away! But without further ado, here are my breakfast, lunch, dinner and snack ideas!


Breakfast:

-2 eggs, 2 slices of bacon, ½ avocado

-fatty coffee blended well

-”noatmeal” (3T hemp seeds, 2T flax meal, 1 T chia seeds, ½ cup almond milk, 1T browns swerve ,heated in microwave or saucepan til texture of hot cereal)

-low carb cinnamon crunch cereal

-keto bagels

-almond flour pancakes

-keto waffles

-sausage cheddar balls

-green keto smoothie

-egg loaf

-egg bakes (add meats and a variety of veggies for different combinations of flavors)


Lunch:

-lunch meat in lettuce wraps

-”grown up lunchable” (macadamia nuts, salami, sugar free sweet pickles, cheese stick)

-salmon and sauteed broccoli or zucchini

-leftover grilled meat over salad

-leftovers (I always try to have leftovers from dinner that I can heat up or take with me to work)

-sandwiches on keto bagels

-egg salad

-tuna salad


Dinner:

-chicken bacon ranch casserole with broccoli

-chicken enchilada casserole over salad

-keto lasagna with salad

-cheesesteak casserole over salad

-bacon cheeseburgers in a lettuce wrap with all the fixings

-crock pot beef roast with radishes, minimal onions and another veggies side

-zuppa toscana soup with cauliflower or radishes

-fathead pizza and salad

-paninis on keto bagels

-grilled, chicken thighs with salad or veggies

-eggroll in a bowl

-whole chicken and veggies

-crustless taco pie

-beef burrito bowls or taco salad

-fathead wrapped hotdogs with sugar free ketchup


Snacks:

-deviled eggs

-celery with cream cheese, sprinkled with bacon bits

-green peppers and cream cheese wrapped in salami

-buffalo chicken dip (keto) with celery

-cheesesticks fried in bacon grease

-cheesesticks

-beef sticks

-almonds, pistachios, macadamia nuts


Desserts:

-keto brownies

-zucchini bread muffins

-choc zero chocolate

-nut butter fatbombs

-keto mug cake

-sugar free jello

-homemade whipped cream sweetened with swerve confectioners


Sweeteners and Seasonings:

-monkfruit

-swerve granular, brown and confectioners

-erythritol

-Pyure organic stevia blend


Something to keep in mind when you are building a keto friendly pantry is to go slow. It can be expensive if you go out and buy all the wierd low carb things at once! Research Keto recipes, see what other people are doing and plan to try recipes that are simple to start with. Every time you go to the store decide to splurge on a handful of items instead of your entire cart. I try to make sure I have a meat or protein planned with vegetables to go with it and drizzle it with a healthy fat (such as butter, olive oil or coconut oil). Keeping it as simple as possible is going to be the best thing you do as you start this new lifestyle!


Some of my pantry Staples:

-Almond flour

-Coconut Flour

-Swerve confectioners, granular and brown

-Xanthan gum

-Pink Himalayan table salt and crystals

-Unsweetened Almond Milk

-Lily's Chocolate Chips sweetened with stevia

-heavy cream

-coconut oil

-lots of butter

-avocado oil

-olive oil



 
 
 

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