Making changes can be scary and intimidating! Trust me, I know!  

Sometimes information can become overwhelming and you might not quite know where to start! 

Do not fret!

 

Below are my tips to getting started, my substitutes for flours and sugars, & even a contact page in case you have a personal question for yours truly! 

Be sure to check out my keto friendly recipes, grocery lists, & products too! 

GETTING STARTED

1. Make a commitment to yourself to give it a real genuine try.
2. Learn how to count macronutrients (see below), brief yourself on what you can and should not eat.
 
3. Calculate your personalized macronutrient limits/goals. (Use calculator link below!)
4. Start eating to fit your macronutrients! Use an app like MyFitnessPal or Carb Manager to make sure you are staying on track! 
5. Be mindful of calories, and be sure to stick to healthy fats! Processed fats - saturated and trans fats are not healthy fats as they are harmful to cholesterol. 
6. Drink lots of water!  (Preferably electrolyte waters like "essentia" or "life water" or add a magnesium and sodium vitamin!) 

COUNTING MACRONUTRIENTS

CARBS, PROTEIN, FAT 

The recommended macronutrient ratio for ketosis is 70% fats, 25% protein & 5% carbohydrates.

This means your diet should consist of lots of healthy fats, moderate protein and very little carbohydrates.

 

However, I encourage you to think of fat as a lever, carbs as a limit, and protein as a goal. By this, you should incorporate fats to ensure that you feel satiated, but you don't have to meet your count every day. You should aim to meet your protein goal, and stay around or under the carb goal. 

Most followers of the ketogenic lifestyle count NET CARBS rather than total carbs.  Often, fiber and sugar alcohols have no effect on your blood sugar, so they can be regarded as "non-carb" even though they are calculated into the total carb count. 

For example:

One large avocado would clock in at 12g of carbs, 10g of which are fiber. This means, the avocado is worth 2 NET CARBS, and thus should be calculated as 2 carbs from your daily allotment. 

CALCULATING YOUR MACONUTRIENTS 

SKIP THE SUGAR 

you're sweet enough 

SUGAR ALTERNATIVES

ERYTHRITOL

Erythritol is a sugar alcohol.  However, due to its molecular weight, it typically doesn’t cause the digestive issues associated with other types of sugar alcohols! 

STEVIA

Stevia is a natural sweetener from stevia rebaudiana plant leaves!

It is much sweeter than regular sugar. Recipes require less stevia to achieve the same flavor. 

MONKFRUIT

Monk Fruit Sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China.

It is 100–250 times sweeter than sugar and contains no calories or carbs.

GRAINS BE GONE

FLOUR ALTERNATIVES 

COCONUT FLOUR

Coconut flour is ideal dessert baking! Coconut flour absorbs moisture very well which allows coconut flour desserts to come out moist and soft!

GROUND FLAXSEED

Ground flaxseed is also known as flax meal. It is a great source of vitamin B and omega 3's

NUT FLOURS

ALMOND FLOUR

Almond flour is ground almonds with the skin removed. In my opinion, it's the best grain flour alternative! 

PSYLLIUM

HUSK

Psyllium husk is used in low carb baking occasionally to add moistness and fiber content.
Questions? Comments?
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