Here’s a simple, easy to follow, step by step guide to do the Keto Diet correctly. While there are many ways to work the plan, these basics can get you moving to your weight loss goals quickly.
My name is Lori Ballen and I shed 50 pounds in 6 months on the Keto Diet. I’m a certified Keto Coach and invite you to my Keto Coaching program.
Net 20 Carbs
This is the most important thing you need to know about losing weight with the keto diet. Your total carbohydrates
Out of all of the calories you eat in a day, less than 10% of them will come from carbohydrates.
This will be a massive change to your current diet as it removes most fruits, grains (bread, rice etc), and sugar.
While I had carb cravings for the first week, once I adapted those cravings went away. I rarely craved my favorite foods like bread, mashed potatoes, and rice. I still allow myself to indulge on occasion.
Some people cycle in and out of “ketosis” allowing period “cheat meals”. Some stick with keto approved carbs and others go all in for a cheeseburger and fries.
I carb up and go all in when I take big vacations. At home, I stay pretty strict on my food choices. This allows me to have some balance and maintain my goal weight.
This gets easier your 2nd week on Keto. Once sugar is removed from your diet, you’ll start to feel like you don’t even want it. Careful about adding sweets back in as they can trigger your desire for more.
You can make cookies, muffins, brownies, pudding, ice cream and candies using Keto Sweeteners, yet as a coach, I don’t recommend these until you have a good handle on the ketogenic way of eating first. Put it off a few weeks to a few months if you can.
I had to be careful though as 1 could become 2 and before I knew it I was eating the rest of the bar (or bag). I later found Choc Zero Keto Bark, a keto chocolate that I love. You’ll notice your taste buds will change, and less sweet will become preferred.
20-30% of your daily calories will be eaten in the form of protein. You can have fish, beef, poultry, pork and so on. You’ll choose fattier cuts of meat rather than lean meat as fat will be used for fuel.
You can also get protein from non-meat sources such as nuts. There vegetarians that live a ketogenic lifestyle.
Contrary to everything you learned growing up, fat is not the enemy. When eating KETO, you’ll enjoy a high-fat diet consisting of healthy fats such as coconut oil and
While there is a learning curve to getting in your fats, Keto will have you eating 70% of your calories from fat. This keeps you full and the fat is used for energy.
There are keto programs that work less fat into the diet as well. You’ll be able to adjust these as you figure out what works for you. If you are an athlete you may increase your protein to the higher range and fat to the lower range.
I learned that simply by adding a tablespoon of olive oil to my vegetables, I could add 14 grams of fat to my 100-gram goal. Dipping a steak in grass-fed butter before I cooked it got me another 20 grams of fat and eating 1 oz of Macadamia nuts got me another 20 grams. There’s a learning curve. Once you learn the fats, it becomes easy and natural.
Your macros, short for macronutrients, are your fat, carbs, and protein. The best odds of success go to those who measure.
Example: 5% Carbs / 25% Protein / 70% Fats
For me, I had to focus only on the net carbs in the beginning. Once I did this, I realized 7% of my calories where coming from carbs, 23% from protein and 70% from fat. I was not working out while I pursued my goal weight. Once I began working out, I changed my macros to 10% carbs / 30% Protein/ and 60% Fats
Lazy Keto is preferred by some. This is where you don’t count calories. Many will still over eat and need calorie restriction plans. This is completely up to you. You may start lazy and work into calorie counting. Others start off with calorie counting from the beginning.
I had to count calories. I can easily eat 1200 calories in a bacon and egg meal and tend to over eat. Knowing I had a cap kept me in line. I added intermittent fasting early on to help control the daily calorie intake.
It’s best to download a food tracking app that will help you with your tracking. You can add in foods and get your macros at a glance.
My assistant coaches and I use MyFitnessPal. I have the premium (paid) version because I like to save and copy meals. Most people in our keto coaching program use the free version. Others download other carb friendly apps.
Before you begin cutting out carbs, load up on electrolytes. These are going to include a daily dose of Sodium (2500+ mg), Magnesium (350 mg), and Potassium (4700 mg).
If you start cutting out carbs before you are making sure you are hitting those electrolytes, you can suffer from the Keto Flu.
You can also get these micro nutrients from whole foods, yet will need to be incredibly purposeful about it.
Ketosis is a state your body enters when it is no longer getting fuel from glucose (carbs and sugar). Your body then begins to create ketones which are used for energy along with fats. May find incredible clarity when the brain is receiving it’s energy from ketones.
The urine strips to measure for ketones are fine in the beginning to simply test if your body is producing ketones. The presence of ketones
donot mean your body is using them. It may take a few days to a few weeks for your body to become keto-adapted and use the ketones properly.
If you decide to measure for ketones along your journey, I’d suggest a ketones blood meter. Totally not necessary, yet for someone that enjoys the science behind it, measuring how your body responds to food, a ketone/glucose blood meter is ideal.
I shed 50 pounds in 6 months doing the following:
- Net 20 carbs (I include veggies and sugar alcohols)
- Calories: 1250 (5’ 7” – age 46)
- Intermittent Fasting (fasting 20 hours and eating 4 (or 18/6) (once-fully fat adapted)
- Electrolytes: 4700 mg potassium, 350 mg Magnesium, 3000 mg Sodium
- Macros: 70 % fat/ 23%Protein/ 7% carbs (stared at 42% body fat, age 46, 5’ 7)
Sample Meals and Snacks
- Steak and Asparagus
- Cheeseburger (no bun)
- Chicken Salad with Avocado
- Bacon and Eggs
- Taco bowl & sour cream (no shell)
- Roast Beef and Zucchini
- Deviled Eggs
- Coffee: black (Although Fat Coffee is fine)
- Added fat bombs after 4 months and 40 pounds.
- I drank alcohol on occasion. Yes, it caused fat burning stalls.
- Track every food
- Count calories when weight loss is a goal
- Learn how to get in the fats to control hunger (avocado, butter, cheese, olive oil, heavy cream, sour cream.
- Weigh and measure once a week
- Avoid people, places and things that are triggers for overeating or eating non keto foods
- Make your plan and progress public
- Have a long term goals and short term goals along the way
- Have goal clothing that changes as you shrink into them
- Celebrate all non scale victories
- Ignore the nay sayers and just “do you”
Your success with KETO is in direct proportion to your mindset. It all rises and falls with your thought process.