How To Start A Keto Diet

Keep It Simple

In the beginning of your Keto journey you should be eating around 65 % Healthy Fats, 20-25% Protein and 10-20 % Carb intake, especially if you are looking to lose weight or optimize your health and energy levels. I’d recommend you start off by not worrying about tracking this too strictly in the first month since you are trying to get your body adjusted. The important thing is that you KEEP EVERYTHING KETO that you eat. Everything on our website is Keto friendly and the ingredients that we use will not spike your blood sugar level. Allow your body to get use to the change and you will see the weight come off experience better focus, clarity, and your energy will increase. Usually after the first month or two you’ll be able to adjust your macro-nutrients (calories, carbs and fat intake) and change up things a bit.

Your Bodies Response

Allow your body to get acclimated to this new way of receiving fat for fuel. Your body may experience shock and respond with Flu-like symptoms, which is referred to as the “Keto Flu.”

Everyone does not experience this, although I did for about a week in the beginning, each body is different. Taking the proper supplements are key. Supplements like ZipFizz (which has potassium, electrolytes, vitamins, caffeine, magnesium) Vitamin K, D and Himalayan Salt will assist in your body’s transition into the Keto Diet.

Other supplements that I take: Magnesium Citrate (before bed when needed) 200-500 mg aids in sleeping, Omega 3 (Fish Oil) 2-3 grams a day, COQ10 (100-200 mg), Zinc 25-50 mg, Vitamin K2 (MK4 version) 200 mg.

Track Your Progress

We use My Fitness Pal App (Free Version) to track what we eat and take pics to log progress. You need to also find a Macro Calculator (online) to get your initial macros for your body type. This can be adjusted later as you progress. You will plug this info into the My Fitness Pal so that you can see the calories that your body needs per day and all relevant information.

Exercise

I personally recommend that you’d wait at least two weeks before exercising, allowing your body to get adjusted to the change. When I started Keto I did not exercise for about 1 or 2 months after. But everyone is different so do what works for you. Exercising is definitely recommended in the Keto lifestyle (or on any diet) since it will tone up your body and just help you feel and look better. On this website we have a Program Page with ways to challenge you by Workout, Meditation and Look & Feel your best challenges. Visit that page periodically as we will upload new challenges monthly.

Cook At Home

We recommend using our recipes while on the Ketogenic diet. We take pride in making sure we use quality ingredients that fit your Keto lifestyle without affecting your progress. Here on our website you can find our free recipes that are traditional foods that most have missed during their transition into keto, low carb or sugar free lifestyle. We love making Keto friendly meals and snack that your whole family will enjoy. On this website we‘ve created a 7 Day Meal Plan, Cookbooks, Health & Wellness Challenges and so much more to help keep you focused on your ketogenic lifestyle. You are not alone. We are here for you. Please feel free to reach out if you have any questions.

Rosa's Before & After

Jimmy's Before & After