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How to do keto:
Eliminate all processed foods with sugars and carbs from your pantry. Keto is mainly made up of real whole food that is not very shelf stable. Begin purchasing fresh proteins and veggies for your meals.
Educate yourself on how the diet works. Look at the resources listed below.
Keep your diet simple, incorporating foods you enjoy. Easy meals would have a serving of protein, a serving of veggies, and added fat.
Count your net carbs. Look at the total carb count for your serving of food, and subtract the fiber count to obtain your net carb count. Keep your daily net carb consumption around 20.
Make sure your 20 net carbs come from a variety of low glycemic vegetables to ensure your body receives necessary nutrients.
Make sure you are getting enough fats. Fat makes up 70% to 75% of the diet, protein makes up 15 to 20%, with carbs limited to 20 net per day. An app like CarbManager may help you keep track.
Eliminate industrial oils (canola, vegetable, corn, soybean, and all seed oils) from your life and incorporate healthy oils (olive, coconut, MCT oil or fractionated coconut oil, avocado, beef tallow, pork fat, butter, ghee are GOOD for you!)
Only eat when you're hungry. Don't feel pressured into eating something because of the time displayed on the clock. Let your body determine mealtime.
The first two weeks are the hardest, but stick with it and you'll feel so much better soon! Watch this video on "keto flu:" https://youtu.be/NWLjQoTb_Zg
Beware of products claiming to be "keto!" Most don't fit into a true keto lifestyle, and often have misleading ingredients, like maltodextrin (which is considered low calorie, but spikes insulin.) True keto food is not manufactured and marketed.
YouTube videos:
Dr. Jason Fung (the aetiology of obesity) - https://www.youtube.com/channel/UCoyL4iGArWn5Hu0V_sAhK2w
Dr. Berry - https://www.youtube.com/channel/UCIma2WOQs1Mz2AuOt6wRSUw
Keto Connect (grocery store hauls and recipes) - https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA
Thomas Delauer - Keto AND fitness - https://www.youtube.com/channel/UC70SrI3VkT1MXALRtf0pcHg
2 Fit Docs - https://www.youtube.com/channel/UCdoYSgaAQpe4UW778jUAi0A
Dr. Berg - https://www.youtube.com/user/drericberg123
Fathead Movie - (Comedic show illustrating what we think we know about healthy eating might be wrong) - https://www.youtube.com/watch?v=evcNPfZlrZs
Suggested Reading:
The Complete Guide to Fasting by Dr. Jason Fung
Favorite "keto" products:
Bacon
Epic bars (lower carb Bison and Chicken versions)
Swerve sweetener for baking
Sweet Drops stevia drops (English Toffee flavor great for coffee)
Rebel Ice cream (available at Food Lion)
Lilly's chocolate bars, chocolate chips
Zevia sodas (especially cream soda)
Macadamia nuts
Whisps or other parmesean crisps
Moon Cheese
4505 chicharrones pork rinds
Any unflavored pork rinds (if flavored check for sugar and industrial oils)
The occasional low carb beer: https://www.delish.com/food/g26987069/low-carb-beer/
or other low carb alcohol: https://www.healthline.com/nutrition/keto-and-alcohol#keto-friendly-drinks
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