The Giant Keto Starter Kit

Keto Diet Information to Get You Started

What is keto diet – Science Stuff

Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism to produce ATP.  That means “you don’t have carbs to burn so your body processes fat to get energy”.

When you run out of dietary sources of glucose (carbohydrates) and your body runs low on its stores of glucose (e.g. muscle and liver glycogen) your body has to find other sources of energy, so it produces ketone bodies via fatty acid oxidation.  You can think of it as fat burning, which for a lot of people is why you are in the keto lifestyle – right?

Ketone check!

You can measure ketones in your wee-wee, and make sure you are in ketosis.

Ketosis allows humans to survive without food for a while.  When we look at ketosis from a biological standpoint, it’s clear that ketosis is a survival mechanism.  When food/energy is scarce, burn your fat stores.  That makes sense!  The trick is that you can eat lots of real, healthy and delicious food while making your body function in ketosis anyway.

The ketogenic diet allows us to live for long periods of time on virtually no carbohydrate intake. Thus, we can live with insulin levels much lower than normal.

Some studies point to cholesterol improvements, blood pressure improvements, and even improvements in mental acuity.

Check out this study:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

RESULTS:

The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant.

CONCLUSIONS:

The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did not produce any significant side effects in the patients. Therefore, the present study confirms that it is safe to use a ketogenic diet for a longer period of time than previously demonstrated.

Keto Diet Starter Kit

Ok, you want to start.  How?  

First, decide what kind of person you are – are you a tracker and calculator?  Do you get in the zone measuring and weighing and planning your meals for the week, or are you super relaxed and want to work within some guidelines?  Either way, this diet will work for you.  

If you are the “Type A” person who needs to weigh and measure and track, the guidelines for the diet are that you need to eat:  

5% carbs, 30% protein and 65% fat.  So, build your meals around those percentages.  You can get various apps and tools online to help you track and manage your macros, get details about percentages of those things in all foods, etc.

If you are a more relaxed person who wants to work within some guidelines, here they are (these work for me):

  1. Do not eat any carbs on purpose.  This means you need to avoid rice, grains, breads, sugar, sweets, sodas, pizza, pasta, potatoes and other root vegetables.  
  2. Eat enough fat that you aren’t starving all day – you’ll need to figure out what this level of fat is for yourself.  
  3. Eat lots of meat and drink lots of water.  LEAFY VEGETABLES AND NUTS – these are critical to your health, please don’t try to live only on meat and butter!  My meals are mostly meat and fat, and I drink water all day since protein can put strain on the kidneys.

Example Keto Meals For A Day

Breakfast:

  • Two fried eggs with cheese and butter
  • Coffee with butter and stevia, blended in a nutribullet

Snack:

  • Pork Skins or Quest Bar
  • Coffee

Lunch:

  • Hot wings (regular buffalo style or lemon pepper – ask if sauce has sugar in it)
  • Bleu cheese dip
  • Salad with ranch

Snack:

  • Yerba Mate tea
  • Beef jerky

Dinner:

  • Roasted chicken
  • Asparagus

There ya go. That’s one day down.  Not too hard.  I might throw a few Diet Cokes in there, too, but that’s my own vice.

Tough Love Incoming

Now your brain is pulling out all the stops because it heard you are about to cut out pizza and pasta, and that is NOT going to work for you.  Because you LOVE it and NEED it and…and…and..STOP IT!

Breathe.

Meat and Cheese

Keto eating isn’t that bad, you guys.

Here is how you stay on this keto lifestyle.  First, it isn’t a diet.  It’s not some temporary thing you are going to do.  You are changing things for yourself, for the long term.  It’s how you are going to eat.  But the good news is that you can have a cheat day now and then.  

BUT SMITH, THE ADMIN ON MY FACEBOOK KETO GROUP SAID I NEED TO BE TOUGH AND GET THROUGH MY CRAVINGS!!

Sure, if you are just starting out and it’s day one, you probably should buckle down a bit.  But if you are through a week or two of the process, have seen ketosis, and seen some weight loss – go ahead and have a cheat.  Drink some beers.  Have a slice of pizza.  

Then, the next day, get back to the lifestyle.  

BUT, THAT WILL RUIN KETOSIS!  

Look, you might get out of ketosis for a day, but your body is now trained.  It will hop right back into ketosis the minute those carbs and sugars are burned up.  No worries.  

The reason I stress this opportunity to cheat is that if you think about going without pizza your whole life, you realize that keto is not something you can sustain.  It just won’t happen.  Maybe your thing is ice cream, and you are wondering how you can go without it for the rest of your life – well, don’t.  Don’t think like that.

You are temporarily depriving yourself of certain foods.  That’s it’s.  Temporary.  And thinking like this makes it so much easier to stay with the program.

Keto Shopping List

Here are some things to put on your shopping list.  Some are linked over to Amazon – remember, if you buy stuff from one of my links I might make a few pennies – which helps me keep the site up!  So…click away!  The list:

  • Coffee and Tea
  • Butter
  • Coconut Oil
  • Almond Flour
  • Chicken Thighs
  • Pork Rinds aka Pork Skins
  • Salad Stuff (no croutons or carrots or fried chicken!)
  • Bacon
  • Sausage
  • Bratwurst
  • Pork
  • Steak
  • Beef Jerky
  • Keto Chow
  • Leafy Green Vegetables – no roots or tubers or onions
  • Wings (if you like to make your own)
  • Franks Red Hot Sauce

And, of course, I highly recommend you get a magic bullet blender so you can make quick BP Coffee and grind up Pork Skins to use for breading.

Going Out For Lunch

When I go out for lunch, I normally can get something off this list:

  • Wings
  • Baked/Grilled Chicken Breast
  • Cold Cuts and Cheese
  • Taco in a bowl
  • Fajita without the tortillas
  • Steak
  • Veggies/salad

You can do it!  I hope I’ve given you enough info and encouragement to start your journey.  Of all the diets I’ve tried, this is the one I can stick with easiest.  I hope that is true for you.

DISCLAIMER:  I’m not a doctor.  Check with your doctor before starting on any diets or taking the advice of internet people.  This diet/plan/lifestyle can be harder on the kidneys than some other programs, for instance.  I don’t know if you have kidney disease – but you and your doctor do.  SO – make good choices for you.  For most people, this lifestyle is safe, effective and beneficial.