Hi all – It’s been a minute since I’ve posted on here, but fear not! I am back with so much keto wisdom your socks will literally be knocked off. I’m super duper close to finishing my keto ebook (which you can request here if you haven’t already!) and with that – I wanted to share with you a sneak peak of what’s inside. Today – that comes in the form of the four must haves that will help you successfully get started on the keto diet. These are all personally tested by yours truly, and a host of other ketogenic/LCHF friends. If you like what you see here, then go request my upcoming keto ebook because it comes with this and SO. MUCH. MORE.
Without further ado, let’s jump into this!
Here’s the simple truth: you’re either in keto or you’re not. While that’s a simple concept to understand, getting into ketosis isn’t so simple. Before you start, make sure to give yourself a leg up by having the right tools to help you along the way. Here are my four MUST HAVES.
1. The Keto Diet Book by Leann Vogel
Whatever your plan is for getting into keto…stop right here. If there’s one thing you should do besides not eat carbs, it’s get this book. This is a cookbook that’s WAY MORE than a cookbook.
The first part of it is all about Leann’s journey to keto. Her journey is a lot different than mine, but her experiences ring true.
The second part of the book is all about practical tips for getting into and staying in ketosis.
The last part includes four weeks of meal plans and some really yummy keto recipes.
To be honest, my copy of that book is in rough shape from the use I’ve gotten out of it. Which means it was a really good investment. You should get this. I promise you won’t regret it!
2. Food scale
Okay, I wish I could be like “You can get a food scale if you want but it’s also cool if you eyeball it.” But I can’t be like that. Because it’s not cool if you eyeball it.
Think about it. You have 20-25 grams of carbs for the entire day. Do you know what that looks like? Well I do. It looks like a tablespoon. And that’s for the whole day.
Now, try eyeballing all the foods you want to eat for a whole day and then eyeballing a fraction of that carb limit every time you eat (assuming you don’t eat just one giant meal every day). That’s probably going to lead to some errors, right? Yes. The answer is most certainly yes.
Get a food scale and go by the actual weight of the food rather than what you think you did or didn’t eat. You’ll be tracking your food and having a food scale makes that infinitely easier.
Find it on Amazon
The good news is you don’t need these on day 1 of your keto journey. Day 5 or 6, though? Yeah, I’d have them around.
Keto strips are narrow pieces of paper you pee on that monitor the level of ketones you’re evacuating from your body. It’s not the best measurement of your overall keto level, because it only measures one of the three types of ketones in your body, but it is directionally helpful when you’re starting out.
When you first start testing, you can think of it like a pregnancy test, but with way fewer consequences. It either shows you secreting ketones or it doesn’t. But just like a pregnancy test won’t show how pregnant you are, these keto strips won’t give you a good read on your exact level of ketosis.
The biggest reason to get keto strips is to know if you’re in ketosis or not. Unlike other diets, there’s a very black and white way to know whether you’re in ketosis.
If you can’t test your ketone levels, then it’s hard for you to know if you’re in ketosis. You could guess all day long, but until you test, you may not know. You may see good indications, such as weight loss and mental acuity, but what if you’re not seeing those things? What if you’re seeing minimal weight loss and you feel sluggish? Should you feel like that when your body is officially in ketosis? (Spoiler: No).
Are you in ketosis or not? Are you doing it right or not?
To diagnose how to make things better, it needs to be clear if you’re in ketosis. If you’re not in ketosis, then you likely need to drop some carbs. If you’re in ketosis, it could be other things. Maybe your calorie or protein intake is too high or maybe you’re not getting enough fiber. There’s typically a pretty straight path to get into ketosis but finding the version of the keto diet that works best for you can be more of an art than a science. But first thing’s first: Being able to test your ketone levels and knowing whether you’re actually in ketosis or not.
Lastly, if you’re interested in getting an accurate readout of your exact ketone levels, you should invest in a blood testing kit. I don’t recommend it for beginners, but if that’s your thing, go for it!
Find it on Amazon
- Keto Testing Strips:
Smackfat Ketone Strips – Perfect for Ketogenic Diet and Diabetics – Precise Ketone Measurement and Supports Ketone Adaptation, 100 Strips
- Keto Blood Testing Kit:
Precision Xtra Blood Glucose and Ketone Monitoring Meter Kit Bundle+10 Precision Xtra Ketone Test Strips+One Month Abbott Freestyle 28 Gauge Lancets+dynarex Alcohol Wipes+I Love Keto Sticker
The keto diet, for all its benefits, does have some downfalls. All the complex carbohydrates and antioxidant-rich foods you may have to cut back on mean you might need to make up for those nutrients in other ways.
Not only that, but some people experience muscle cramps or spasms if their potassium is too low.
- Good = talking a multivitamin
- Better = taking a keto-specific vitamin
Find it on Amazon
I know what you’re thinking…
“…That’s the type of specificity I’m talking about!”
Well if you like this post, you’ll love the ebook. You guys – it is jam packed with detailed information about getting into ketosis. I’m not talking about an ebook where they’re like “Here…do these things and cross your fingers it works!” and then you feel bad when it doesn’t work. No. This is legitimately a super-detailed roadmap for how to get into ketosis. It includes a four week plan – and a detailed day-by-day breakdown the first week to help you get started. It includes access to my SUPER detailed meal tracking spreadsheet (template and starter meal combos) to help you track your macros day by day. It includes all of the answers to all of the questions you’ve had about getting into ketosis. And guess what? It’s FREE!
For now. It’s free for now. But at some point it won’t be. So you really need to get in on this while the getting is good.
Okay so seriously – what are you waiting for? Request the ebook now dude!