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!
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!)
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.
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
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 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.