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Howdy! There’s a lot to cover, so let’s get right to it. We’re giving you the inside scoop on how to succeed on keto. But, be forewarned, this is not going to be just another keto guide.

See, most guides/plans need you to lose weight quickly, so there’s always an EXTREME phase in the beginning.

Our take is the exact opposite of extreme–you’re going to ease into keto.  And we’ll explain exactly why this is a better approach.

To begin, you must acknowledge one important, fundamental truth.

Trust that keto works

You see the results all over Instagram. These examples are real and they are not outliers. Most people aren’t starving themselves and overworking themselves at the gym, either. No, those results are almost all from diet. There’s no need to go extreme.

By following our tips, you will set yourself up for long-term success and health.

We’ve been happily enjoying a low carb, ketogenic lifestyle for years now. We’ve reached and maintained our ideal body composition and our blood tests come back perfect.

And now, we’re going to tell you exactly how we started keto and maintained our results– and give you tips on how you can do the same!

First things first: What is Keto?

At the most basic level, ketosis involves converting fat to ketones in your body. Ketones are then used by the body, including the brain, for fuel. If the fat you use to generate ketones happens to be from your stored body fat, you lose fat!

In order for this to all work effectively, you need to keep the insulin levels in your body as low as possible. You see, insulin works directly to inhibit ketosis. Since carbs increase blood glucose, which increases insulin, which decreases ketone production, you want to keep the carb intake low.

Now, here’s a fun fact: The original ketogenic diet was actually developed to treat epileptic patients! That’s because the incidence of seizures is drastically reduced when the brain utilizes ketones for fuel, rather than glucose (sugar).

Scientists determined that a surefire way to generate ketones was to drastically increase the ratio of saturated fat intake relative to one’s carbohydrate and protein intake. Lo and behold, one of the noted side effects was weight loss!1

However, the more recent iterations of the keto diet (for weight loss, mainly) have gone away from ratios and generally advise restricting carbohydrate intake to 25-50g net carbs a day. 

But, we don’t like going off strict net carb counts because of our first tip, below.

#1 NOT ALL CARBS ARE EQUAL

So, how do you start keto if you don’t strictly keep track of the amounts of what you’re eating?

Easy. Focus on what you CAN eat and not what you CAN’T eat.

We’re not going to re-hash a list of keto-friendly foods since that’s been done a million times. Our beginner’s keto guide is really built upon a few simple principles. Here’s the first:

Eat all you want from the keto-friendly foods list when you’re hungry, being sure to eat as much a variety as possible.

The point here is to get comfortable eating higher fat foods and higher soluble fiber vegetables to reduce your dependence on sugar and simple carbs. Your goal when starting out is just to find some foods that taste amazing to you. And, yes, it’s likely going to involve bacon and heavy cream. 

Sonja is living, breathing proof that you don’t have to count carbs to benefit from the ketogenic diet. To this day, she has not once kept track of her daily net carb intake!

But, seriously, don’t count net carbs?

Net carbs are “net effective carbs,” meaning how much of an effect they have on your blood glucose levels (glycemic impact). Basically, foods that are technically carbohydrates but have low to zero glycemic impact can be disregarded when calculating your carb intake.

However, with all the food labeling workarounds and various methods of food preparation nowadays, it’s become increasingly difficult to know which ingredients will or won’t raise your blood glucose levels. And of course, everyone’s body reacts differently to different food ingredients.

So, instead of counting your net carb intake, focus on the principles and don’t worry about exact numbers when it comes to keto-friendly whole foods.

What does that look like?

Our 2 rules to avoid religiously counting carbs

  1. Eat whole foods from the keto-friendly foods list (focusing on low glycemic, high soluble fiber veggies). However, limit your fruit intake to a few bites a day of mainly berries.
  2. For products you buy that come with a nutrition label, aim for products that only contain around 5g net carbs or less per serving. THIS IS ESPECIALLY IMPORTANT FOR SNACKERS! For this purpose, use the following calculation: Net Carbs = Total Carbs – Sugar Alcohols – Fiber

Sonja probably eats around 50-100g of “net” carbs daily.  Most of this is from HIGH FAT and HIGH SOLUBLE FIBER SALADS. 

And these aren’t your sad-looking side salads, either. We’re talking big, delicious Cobb, Wedge, Greek, Steak, Salmon salads with EXTRA dressing (usually ranch, blue cheese, or Greek)!

[Of course, don’t forget to specify no croutons 😉 ]

On the opposite spectrum, we see people all the time who eat 10g (or even ZERO) net carbs a day, yet still struggle for success. If it were truly all about net carbs, that wouldn’t be the case.

There’s just too much variability in one’s lifestyle to rely on daily net carb counts as a metric.

Plus, another reason why you don’t want to use net carbs is because it doesn’t factor in your protein intake. As you’ll see later on, protein plays a huge factor in your metabolism, and it’s likely you’re eating too much of it.

#2 Find Substitutes for your Guilty Pleasures

As you begin eating higher fat, lower glycemic foods (and are detoxing from sugar!), you need to find some keto-friendly foods that you can rely on as a “comfort crutch.”

The trick is to find substitutes to all your (now former) guilty pleasures.

A good place to start is our Keto Swap Tool. There’s a substitute listed for most things, even Doritos and cake!

This is our “bread and butter” so to speak. We believe having convenient and comforting food options is a MUST so that you don’t burn out, especially in the BEGINNING!

Also, don’t worry about “clean keto” folks who don’t like convenient, prepared foods. If that delicious cake substitute is what gets you to stick to the keto lifestyle, then do what works for you! We valued convenience when starting out, but over time we found ourselves naturally transitioning to less processed, more whole foods. 

Remember, we are working towards a lifestyle change and it would be great to do it gracefully. If you weren’t a clean eater before keto, it’s best to take easy, gentle steps towards that lifestyle.

Pro-Tip: If you don’t already cook every single meal, things might get really overwhelming on keto. Don’t fret, just browse our keto restaurant guides to find out your best options at popular restaurants.

#3 Don’t use weight as a measure of success

But wait, how do I know it’s working?

Weight is the most widely used indicator of results for diets. When’s the last time anyone told you how great their diet was going based on how awesome their mind felt or that they were down a few body fat percentages?

Nope, it’s almost always weight. But here’s why, especially on keto, that’s a really bad move.

When it comes to weight, there are multitudes of factors that contribute to weight fluctuations. These can be things like changes in muscle mass and water retention. You might lose a ton of weight initially because keto is great for that. However, you might not realize that keto is even more prone to fluctuations because it actually favors RETAINING muscle mass!2

Even more, it’s completely normal for your body to retain water in your liver and muscles. So that 5 lb you think you gained overnight might just be water.

As you can see, weight can be very fickle.

Instead, since keto primarily burns fat, you should measure your results by measuring your fat. Pretty straightforward.

You can use fat calipers for this purpose, even though they aren’t 100% consistent. However,  they give you a better idea of how much FAT you are losing (which is actually what most people care about at the end of the day). You’ll notice that these readings don’t fluctuate as wildly as weight does, either.

Note: Don’t use ketone meters or test strips. They are not great indicators of ENDOGENOUS ketosis– burning your OWN fat for fuel. For example, you can ingest a bunch of fat and MCT oil and obtain high ketone readings, but it’s likely you’re burning the fat you ate rather than your own body fat.

#4 Eat your veggies!

Since you’re getting into keto without strictly counting carbs, you can afford to eat vegetables.

When you focus solely on net carbs, you don’t get to realize the holistic benefits of vegetables. If you try to avoid most veggies due to their carb content, you’re shooting yourself in the foot.

There are so many reasons to enjoy veggies on keto.

One, they contain dietary fiber. Insoluble fiber helps keep you regular and soluble fiber (when paired with FAT!) helps minimize the blood sugar and insulin impacts of food. 3

Carbs, protein and fat affect blood glucose and insulin levels differently when eaten together in a meal, and most people don’t take this into account!

This is very important to understand.

You need your fibers (especially soluble fiber)! Eating your veggies (especially slightly cooked) also gives you tons of nutrients that you would otherwise miss if you were eating only foods like meat and dairy.

Also, if you don’t like to eat veggies, you’re probably doing it wrong! This is keto, meaning you can add as much fat as you’d like to your veggies, so you can find a better way to prepare them! (Hint: Roasted broccoli dipped in creamy alfredo sauce or crispy fried Brussels sprouts with goat cheese)

Fiber is so important, in fact, that one of the only supplements we take is PGX Soluble Fiber pills. These are soluble konjac fiber pills paired with MCT oil. They keep your gut working optimally as a prebiotic and also lessen the effect of foods on your blood glucose levels. 

FUN TEST: Take the recommended dose of the PGX pills an hour before a heavier carb meal and you’ll see significant drops (30+ point drop) in glucose response compared to without the pills! Test it out yourself with a blood glucose monitor! We’ve tested this for fun with fiber-enriched pasta, like in this study, and it works!

But, we’re not here to sell you supplements. If you don’t like taking supplements, an easy hack is to pay attention to the order in which you consume your food.

Scenario 1: You go to a family party, they have ALL the possible carbs ever made and you need help!!!

The ideal situation is to completely eat some Salad and/or Vegetables (the high soluble fiber kinds) paired with LOTS of fat (healthy oils, cheeses, nuts) first. When you’re done with that, only then move on to your protein. Finally, finish with any carbs (including beans, pasta, rice, bread, etc). This optimizes your blood glucose and insulin response SIGNIFICANTLY!

In fact, in one study, researchers saw a significant 30 point drop in glucose impact (peaking at 120 mmol/L) and the carb they were testing with was RICE.4 5 6

Scenario 2: Worried about eating too many vegetables on keto? No such thing!

Pair all your low glycemic or low carb veggies with high-quality fats! Lots of it too! It has an additive effect, so the more soluble fiber and fat you add to a meal, the more extreme the reduction in glucose and insulin response you’ll experience.  7

We aim for 5-10g of soluble fiber per meal paired with at least 20g of high quality fat!

After all that, if you still aren’t convinced, you can always take the fiber pills we talked about above. 

We point this out because keto doesn’t have to be as restrictive as people say. In practice, we focus on eating low glycemic veggies and fruits with loads of healthy fats and use the above “consumption order” method to maximize our results.

Remember, spiking your insulin is a surefire way for your body to stop producing ketones. So, the above method is a legitimate way to add more variety to your diet while maintaining an optimal environment for ketosis.

But, fiber makes me bloated and gassy!

First, there’s nothing wrong with a little gas 😀

Second, this could be the Candida in your gut that hasn’t been cleared out yet or is dying off (more on this later).

And third, fiber is something you can build a tolerance to, so don’t give up just yet!

Keto Guide Soluble Fiber Keto

#5 Keto Flu, who?

Every story needs a villain, right? Enter Keto Flu. You may have heard that people experience flu-like symptoms when starting keto and freaked out a bit. It almost makes you want to not try keto at all.

However, the truth is, you might not ever see any ill-effects from keto and if anything, you can take steps to minimize symptoms.

Do you know how we know for sure? Neither of us had any keto flu symptoms. Our secret was simply easing into keto. Keto is an extreme diet relative to the Standard American Diet, and that’s where the issue lies.

We believe there are two main causes of these flu-like symptoms related to jumping into keto too quickly.

1. Alcohol and sugar withdrawals.

This one should be a no-brainer. Try giving up alcohol and sweets at the same time, even still eating whatever else you normally eat. Most people drink daily or at least several times a week and eat dessert and tons of simple carbs. These things are addictive.

Alcohol is converted to sugar in your system, so you will likely see drug-addict-like withdrawal symptoms if you go cold turkey.

2. The Candida effect

This one is less apparent. Candida albicans is an opportunistic yeast that grows out of control in the guts of many on the standard American diet. Why? It thrives off sugar and simple carbs. It leads to all sorts of immune disorder diseases like gout, yeast infections, sinus infections, allergies and can cause emotional disorders like depression, anxiety and PMS. 8

When you start keto, you drastically reduce carbs, thus reducing the fuel for Candida. What’s more, most people start eating more saturated fats like coconut or MCT oil, which are antifungal and also contribute to the death of the yeast. 9 

The result is something called the “die-off” effect, where the overgrown yeast literally die and release a bunch of toxins into your body as a big eff-you. This will make you feel terrible (think hangover symptoms). 

So, what to do?

First, when you ease into keto, it makes this die-off effect less dramatic. You can also detoxify your system more readily by sweating profusely and also drinking lots of fluids more often.

However, there is a way to get rid of Candida without killing them. You can use a strong probiotic like Saccharomyces Boulardii. It displaces Candida in your system without killing it. This is one of the few supplements we recommend taking, especially when starting keto.10  

We use the S. Boulardii from Klaire Labs with lots of success. 

Why is this crucial?

Candida actually has the ability to manipulate your hormones to make you crave sugar and carbs! Your cravings might not even be because of your supposed “weak discipline” but it may actually be Candida pulling the strings. 11

Takeaway: Take care of Candida with S. Boulardii and you will have a much better time starting keto. Less die-off effect and fewer cravings is a win-win.

#6 Don’t buy keto supplements!

The truth is you don’t need any supplements to be successful. You are going to be eating a highly variegated diet, so don’t buy those keto supplement packages full of powder and potions that are being advertised everywhere. You don’t need them to succeed and they definitely are not a shortcut.

There are just a couple we recommend, which we let you know about.

A quick word on MCT Oil

Look, MCT oil is great. But what’s it great at? Due to its shorter-chain molecular structure, it’s the easiest food to be converted to ketones in your body. Ketones are a great source of fuel for your brain.

So, if you’re looking for a brain/energy supplement, (or to kill the Candida ;)) MCT oil is amazing.  It’s also great at reducing insulin sensitivity! 12 13 

But what about the reason the majority of people use MCT oil, which is that it supposedly “keeps you in ketosis?” What does that mean, exactly? It means your body is converting those MCTs you ingested into ketones, but not using your STORED body fat.

Exogenous Ketosis: You eat the fat and that’s converted into ketones which you then use. (Great for energy, not so great for weight loss)

Endogenous Ketosis (BEST): Converting YOUR stored body fat into ketones. 

Think about it– if you just ate a bunch of fat and it is now in your bloodstream, why would your body waste energy to tap into your precious fat reserves?

The state of nutritional ketosis that everyone talks about simply means you have a certain amount of ketones in your blood at a given point in time. But what’s important is where those ketones came from– what you ate or your body fat. 

keto supplements

#7 Only start optimizing when you’re comfortable

Okay, you’re now used to eating lower carb, lower sugar and higher fat. You’ve gotten the hang of it for a while.

Only now should you begin thinking about optimizing your diet, little by little, for more health benefits.

Carbs

Once you are comfortable with the foods you’ve been eating and feel ready to optimize your carb intake, you can try some of the below tweaks.

But, why would you want to optimize carb intake? The way your body works is that it uses glucose from sugar or broken-down simple carbs for your current energetic needs. After that, it stores any excess sugar in a form known as glycogen.

Luckily, your body can only hold around 100g of glycogen in the liver, or 400 calorie’s worth. For some perspective, if you completely fasted for 24 hours, you’d most likely burn through all of that glycogen. 14

Once your liver glycogen stores are depleted, you’ll be reliant on your fat reserves for your energy.

By limiting the excess glucose in your blood, you’ll lessen your glycogen stores and be able to kick into endogenous ketogenesis more frequently.

Here are a couple of easy tips to optimize your carb intake.

  1. Keep an eye on sugars, even naturally-occurring ones (see: fruit).
  2. Increase the fibers in your diet, as they don’t get absorbed into the bloodstream. Like we’ve said before, soluble fibers, when paired with fat, significantly reduce the blood glucose and insulin impact of other carbs (even beans, pasta and bread!) in your meal. And it’s additive: the more soluble fiber combined with more fat, the better!15 (You’ll find a list of the best low carb soluble fiber veggies and fruit in the above reference.)

Protein

The problem with most protein recommendations for keto is that they say you should eat “sufficient” protein and then provide some arbitrary number based on your weight and activity. Either way, it’s usually WAY too high.

Protein contributes to insulin spikes when you eat it with other foods in a mixed meal. We’re talking ONLY eating 25g of protein per MIXED meal (which is nothing!) can cause insulin spikes even with no spike in glucose! 16

This is especially true with animal protein sources compared to plant protein sources (some plant protein was shown to actually lower insulin response!). And remember, not only does increased insulin inhibit ketogenesis, it can also lead to insulin insensitivity (diabetes).17 

Our Protein Intake

We personally probably average 200-300g of protein per WEEK, or about 30-40g per DAY, mainly from non-animal sources. And, in case you were wondering, we are not emaciated and our muscles aren’t falling off our bones. 18 19 

Limiting your protein intake increases your ability to generate endogenous ketones and simultaneously reduces inflammation. It also generally pushes you to eat more fats and fiber, which is great! Plus, your body goes into repair mode rather than growth and inflammation mode. 

The easiest way to do this is to at least limit meat intake and yes, CHEESE,  to a couple of special meals a week. Cheese is a HUGE source of protein people don’t often consider.

This plays a huge role in our next topic, fats.

Fats (more specifically PUFA)

The great thing about keto is that you don’t have to limit fat intake. However, there is one subset of fats that can be problematic.

Polyunsaturated fatty acids (PUFA), and more specifically omega-6 PUFA, are inflammatory fatty acids that can wreak havoc on your body in general. Western diets already include way too many PUFAs (think highly processed vegetable oils), but since you eat SO much more fat on a keto diet, it’s something you definitely can work to minimize.

PUFAs generally come from conventional (non-organic) meat and dairy as well as many nuts (with almonds being the absolute worse offender). Whole almonds might be okay, but a lot of recipes utilize almond flour, which has a very highly concentrated amount of PUFAs. So take it easy–1 cup of almond flour has 90 almonds!!

You can do this by limiting nuts and oils that have high Omega 6:3 ratios. For example, almonds are high (2000:1),  as well as oils like soybean and safflower oil.

Instead, switch to using avocado oil, olive oil, coconut/MCT oil, ghee, or butter for cooking. Also, try eating nuts like macadamia nuts, which have the BEST ratio of omega 3:6 out of the nuts AND the best carb to protein to fat ratio for keto. 

Lastly, eat organic pasture-raised meats, eggs and dairy whenever possible. Be sure to stay clear of conventional meats and dairy at all costs. 20 

Organic, pasture-raised dairy contains a higher proportion of omega-3 to omega-6. That means consuming high-quality, full-fat dairy products supplies you with a spectrum of great fats (like butyrate in butter) and also leaves you more satiated. For this reason, we use the  Kalona Supernatural brand of small-farm, pasture-raised, organic dairy products, like their butter in our keto coffee and heavy cream, which has zero fillers!

Note: If you do eat conventional meat, switch to the 99% fat-free variety so you consume less of the animal fat (i.e., less omega 6!). Remember, it’s not the animal fat that’s the issue per se, it’s the quality of the animal fat. 

If you feel inflamed at all on keto, this may very well be the reason why.

FUN FACT: It’s interesting to note one of people’s favorite keto foods (yes, even the keto “experts” on Instagram) is Fat Head Pizza crust. Here are the ingredients:

Almond Flour, Cheese, more cheese, egg and spices.

One source says it contains 64g of fat (that’s pretty much all Omega-6) and 56g of protein. And THAT IS JUST FOR THE CRUST, without any cheese or toppings!

One of our diabetic friends told us that his blood glucose spikes more from Fat Head Pizza than traditional pizzaa! It’s definitely worth doing your own blood test to confirm and remember to check your blood glucose levels up to 5 hours after you eat the Fat Head pizza. Protein has a delayed blood glucose effect at the 3-5 hour mark.

So stay aware my friends!

#8 Intermittent Fasting

Intermittent fasting (IF) is basically structured periods of not eating anything. A common method is to stop eating by 8pm and not start eating again until noon the next day. HOWEVER, even as little as a 12 hour fast overnight is beneficial.

IF works really well when combined with the keto diet because your body is already primed to run off fat to generate ketones. That means you won’t feel completely sluggish during your fasting period.

The much less intense version

The variation of IF that we practice is to intermittently fast, but only from carbs and protein, not fats. That means you can still have your butter-infused coffee, MCT and coconut oil drinks that contain no protein or carbs. 

This allows your body to remain in repair mode while still feel energized with great mental clarity.

Check out our recipes page for some ideas.

You can follow the same timing as above, or whatever works for you. At this point in our lives, we generally fast from all protein and carbs between 6pm and noon the next day, 18 hours.

#9 Don’t forget the importance of physical activity

This is where people reflexively shut down. “You can’t make me go to the gym!” But, wait, keep reading!

First– don’t worry about physical activity until you’ve gotten the diet part down pat. Like we said, it’s probably 90% diet.

Secondly, note that we are saying physical activity and not “working out” or “exercising” or “going to the gym.” Performing any sort of physical activity at all while on a lower carb, ketogenic diet works wonders. You don’t have to kill yourself at the gym (and really shouldn’t).

We ourselves do a ton of walking and rarely go to the gym.

So, like we’ve stated previously, if you’re struggling with the eating part of keto, don’t even worry about the physical activity part until you’re ready. We’ve said that it’s probably 90% diet, but trust me that adding 10% physical activity actually works out to be 110% effective.

Simple things like going on long walks and taking the stairs really do make a difference. This is especially the case if you time your physical activity to occur after meals to utilize some of the carbs you’ve consumed. Your goal is to reduce the amount of excess/unused glucose so that you keep your liver glycogen stores low.

Even if you do eat enough carbs to add to your glycogen stores, you don’t need much activity to burn through the stored glycogen in your liver. Can you walk a combined hour per day or keep to your steps goals? That will really help.

Pro-Tip: If you do go to the gym or need some structure, do shorter workouts of around 20 minutes, practicing HIIT or higher intensity interval training. That’s because those exercises tend to burn your stored glycogen in both your liver and muscles. When your liver glycogen is depleted, you’ll more readily burn your stored fat into ketones. 21

Even better, work out without eating carbs before or after your workout to ensure you are tapping into your glycogen stores.

keto guide to fitness

#10 What’s your why?

At the end of the day, most people’s goal is to lose weight. But, it’s probably safe to assume that you also want to live a healthier, happier life. If your diet is making you unhappy, it’s probably too extreme.

And it doesn’t have to be.

People in the Blue Zones, groups around the world that have the highest concentrations of people who live to 100,  do not eat low carb. These groups are in random spots in the world in very isolated environments and they consume very different types of foods.

However, there are some commonalities in their diet. Foods are low glycemic impact, contain lots of plant-based fats, and are, you guessed it, low protein (and especially low in animal protein). 

The best thing is that the principles of the ketogenic diet that we’ve gone over can peacefully co-exist with the diet of long-lived peoples of the Blue Zones. The keto diet is low net carb (i.e., low glycemic), high fat and moderate protein. If you simply choose plant-proteins and fats and go low protein, you can be on a ketogenic, Blue Zone diet.

Another thing these people can teach you is that you can be happy and healthy without ever counting anything you eat. You will be fine if you never join a social media challenge to eat 10g net carbs or less a day.

In summary, keep it simple: Eat low glycemic, limit your protein intake, don’t avoid fat and it will all work out.

That doesn’t so so bad, right?

—-

Good luck everyone! If you follow our tips and principles in every nutritional decision you make, you will be well on your way to succeeding in living a healthy lifestyle with your ideal body to match. You might just get into a lot of arguments with people who think keto has to be a certain way (aka Keto Police). Move forward confidently knowing that this way can and will work for you!

We go into a lot more detail about the topics covered here within our blog. Feel free to check out more here: https://convenientketo.net/category/blog

Also, subscribe below to get all of our new content as soon as we publish it!

 

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  20. https://paleoleap.com/which-meat-to-choose/
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