Ten Steps To Keto Success
So, you've made the decision to give a Keto Diet a real try and you're wondering how to get started-- preferably the easy way without too much pain, sacrifice and stress!
Today we're going to chat about how to get started with the Keto Diet in ten easy steps.
I'd like to invite you to join my mailing list. You'll get periodic updates as I add new content and watch for a monthly newsletter.
#1 Learn Everything You Can
About The Keto Diet
You can avoid making mistakes and sabotaging your progress by filling your brain with all the knowledge you need about the Keto Diet.
This lesson comes directly from my friends and clients who start Keto and jump right in without doing much research on what they can and can't eat.
I don't want you to experience the frustration of not being able to get into ketosis because you didn't realize that the package that said "low carb" prevented you from getting there (or even reversed your state of ketosis!)
So--- Your first step to success is to learn everything you can about keto. Watch videos, listen to podcasts and read books on the subject.
Here's a few of my favorite books to get started with:
- The Ketogenic Bible: The Authoritative Guide to Ketosis
- The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally
- Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain for Life
Bonus Tip: Invest in a Ketosis Tester
This breath test from House of Keto is:
- NO expensive strips to replace
- Quick & Easy to Use
- Able to be used by multiple people!
#2 All Carbs Are NOT Equal
On a Ketogenic Diet, we eat 65-75% fat, 15-20% protein and 10-20% carbohydrates.
Let's focus on carbs for a moment...
All grains are off limits.
All. Of. The. Grains.
So if you ask me...
Can I eat ______?
Well, is it a grain?
If the answer is YES. Then No! You cannot eat grains.
Also off limits are starchy veggies such as potatoes, sweet potatoes, yams and corn.
Most fruit is also off limits. Berries are lowest in carbs and can be enjoyed in moderation.
WARNING: Watch Out For Deceptive Labeling
Just because the package says "low carb", doesn't mean it's a keto-friendly food.
#3 Find Places Carbs Are
HIDING In Processed Food
There are a number of places that carbs are hiding
Food additives are a HUGE culprit!
So, it's important to read the ingredient list of every food you purchase in addition to the nutrition label.
Take a peek at my video for a demonstration of reading a food label and finding where carbs are hiding.
Food additives such as corn starch, maltodextrin and gluten are hiding all over the place.
Soy sauce.... 1st ingredient is gluten.
Ketchup.... added sugar
BBQ Sauce.... added sugar
Pre-ground/Flavored Coffee... added sugar (not required on the label)
Miracle whip...added sugar
Watch for added sugars in cured meats including bacon, ham, sausage and salami. Eat cured meats in moderation and avoid the ones with a lot of added sugar.
#4 Commit for Four Weeks
Get over your excuses and commit to a strict Keto Diet for four weeks.
Don't start the Keto Diet right before going on vacation or before a huge life change that's going to require all of your effort.
Begin the Keto Diet when you can be ALL IN for FOUR solid weeks.
The truth is...
Life IS going to throw you a curveball.
Obstacles ARE going to happen.
If you anticipate this and plan in advance, you are 100% capable of overcoming these.
A friend of mine started Keto shortly before a stressful divorce began. Through the WORST year of her life she lost over 80 pounds.
But that's not all...
She gained belief in herself.
She gained the confidence to go after her dreams.
She gained so much more than she lost in that year.
You can too.
#5 Be Accountable To Someone
The truth is...
We become like the people we surround ourselves with.
If your friends or coworkers have gained ten pounds in the last year, you probably will too.
Research proves time and time again that our habits, our health and our weight are all heavily influenced by the people we are closest with.
Let's harness this and turn it into a superpower.
Create accountability by hiring a coach or at the very least joining a social support group.
Ask your spouse to do Keto with you.
(Bribe 'em with bacon!)
Not sure where to turn?
Join my free keto support group on
#6 Get Rid of Temptation
You know those foods that are the BIG temptations for you?
The foods you turn to when you have a bad day, a sad day or even an especially happy day?
Remove those completely from your household.
Get the kids DIFFERENT snacks.
Don't keep foods that are your Achilles heel in the house.
Now-- don't panic.
Chances are, there's a great keto option for many of your favorite foods.
This brings us to our next tip.
#7 Get Comfortable in the Kitchen
If you want to achieve your dreams and be wildly successful on a keto diet-- you're going to need to learn how to cook keto.
By substituting keto-friendly foods for those foods that are "off limits"-- you immediately set yourself up for success.
Love breakfast food like waffles, cinnamon rolls an pancakes? Just make 'em keto!
What about chips & dip? Absolutely-- we have a Keto option for that!
Appetizers are no problem when you have options like keto jalapeno poppers or keto spinach/artichoke dip.
Commit to making the time to plan in advance and cook the keto way.
The rewards are WELL worth the effort.
Bonus Tip: Batch Cook
Find time on your days off to batch cook and stock your freezer. Make our keto nacho chips and keto waffles and freeze them! You'll find a number of freezable keto options on my YouTube Channel Tara's Keto Kitchen.
You'll also find an index of recipes above by clicking the Keto Recipe option from the drop down.
#8 Discover Keto Options at Restaurants
Going out with friends?
Take a peek at the menu in advance and figure out what you can order. A phone call to the restaurant can clear up any lingering questions you may have.
When you order, let the waiter know that you are gluten-free. This way you can be confident no gluten has snuck into your food.
Popular options are:
- Bunless burgers topped with bacon & cheese with a side salad
- Steak topped with butter with a side of seasonal veggies with extra butter
- Salad with delicious toppings such as cheese, avocado, bacon, meat and/or nuts.
- Fried Brussels Sprouts are a popular appetizer these days--just ask if they are gluten free
- A side of bacon
- Choose creamy salad dressings such as blue cheese!
"You can trace every sickness, every disease, and every ailment to a mineral deficiency." two time Nobel Prize winner Linus Pauling PhD
Yes-- You need them!
Experts agree that supplementing is key on a ketogenic diet.
Especially to avoid the keto flu and other issues that can occur if your body doesn't get the nutrients and minerals it needs.
Think about this.
Would you attempt to drive your car without gas? oil? transmission fluid? power steering fluid?
What if you had flat tires? Would you drive it anyway?
Of course not!
Our bodies are much more complex than any car-- but the principle is the same.
Our body needs specific inputs (nutrients & minerals) to run efficiently.
If we fail to provide the inputs, the result is a wide variety of symptoms.
The human body is an amazing thing--it will continue to chug along without the stuff it needs. But it will throw symptoms at you.
Supplementing correctly with high quality supplements is critical.
Specifically for the Ketogenic Diet...
Experts agree that additional salt, magnesium and a small amount of potassium is needed while on a ketogenic diet because of the changes that occur in your body.
Warning: Always consult with your physician before making any changes to your supplement or medication regimen and before starting any new diet. This is not intended to be medical advice.
What do I use?
I use a simple electrolyte drink (get the recipe here) as well as the following supplements from Young Living which I take daily:
- Life 9
- Essentialzymes-4 and Essentialzymes
- Master Formula
- Sulfurzyme (8)
- EndoGize (for women)
- Mineral Essence
- NingXia Red (1 oz)
High quality supplements are critical. Many of the products on the store shelves are a waste of money because the nutrients in them are not bio-available to your body. It is important to find a company you can trust. This is why I use Young Living supplements.
We all know we should be drinking more water!
Aim for at least half of your body weight in pure water each day.
If you weigh 200 pounds, you should be drinking at least 100 ounces of water each day!
Water is especially important on a Keto Diet because we don't store as much fluid in our body due to depleted glycogen stores.
When in a warm environment, you'll need even more water than this.
Be prepared by carrying a refillable water bottle.
If you don't like the taste of water, you can use Young Living Vitality Essential Oils such as Lemon Vitality to flavor your water.
Warning: Only use a glass water bottle or glass when using citrus essential oils!