How to start a Ketogenic Diet?


For many changing diets can be one of the most difficult things to do. Just the thought of having to stop eating foods that represent freedom, comfort or even happiness can be a no go.

So, if you want to change your diet, the first thing is to think about what is your BIG reason(s) to change and WHY you want to do it!

Once you are clear WHY you want to change your diet and have a long term vision in your mind of the person that you want to be, look and feel, then change can happen much easier.

A Ketogenic diet is nowadays one of the leading edge Nutritional protocols that are out there. It’s a diet backed up by science, multiple research, and sponsored from doctors to athletes, achieving remarkable results with all kinds of people.

It’s a diet that can help you with almost every kind of health issue you might have. This is because it works straight into the deepest parts of your cells.

By changing the way we produce energy and by regulating our hormonal system, the Ketogenic diet has the potential to reverse diseases, make you lose weight, and make your immune system stronger than ever.

I don't know about you, but I find these reasons very appealing to make a change and to let go of the pasta, bread, potatoes, and sweets.

So, if you want to start a Ketogenic Diet, here are the key steps to follow:

Clean your Kitchen

Cleaning your kitchen from the foods that are “not allowed” on a Ketogenic diet is crucial. This will help you avoiding using the wrong ingredients when preparing your new Keto dishes and also to avoid temptations. Make sure your kitchen is clear of:

• All gluten products
• All processed carbs, sugar, and starch (corn, potatoes, sweet potatoes, sweets, bread, crackers, honey, agave, juices, dried fruit, sugars, etc.
• Packed foods labeled “fat-free” or “low-fat”
• Margarine and vegetable cooking oil (soy, corn, canola, sunflower, etc).
• Watch out: Gluten-free products usually are packed with starches

If you are living with other family members that are not changing their diet, make sure to reorganize your kitchen so that you have clear places where your Keto foods are stored. This way you will know your go-to place when looking at what to cook and eat.

Restock your Kitchen

Once all the unnecessary carbs, unhealthy fats, and processed foods are out, it’s time to replace it with good quality, highly nutritious Keto foods. Here is a list of the things you might want to have at home consistently.

• Healthy fats: olive oil, sesame oil, coconut oil, butter, ghee, almond milk, avocado, olives, nuts, nut butters, cheese, and seeds.
• Herbs and seasoning: all included if they are free of gluten, low-quality vegetable oils, and sugar.
• Low-sugar fruits: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, berries, lemons, and limes.
• Protein: whole eggs, wild fish, shellfish, beef, lamb, liver, bison, chicken, turkey, duck, veal, wild game.
• Vegetables: leafy greens and lettuces, spinach, broccoli, kale, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, asparagus, garlic, leek, fennel, shallots, ginger, parsley.

Make a Plan

Some people like to go cold turkey into changes. If this is your way, set a day to start, make sure you have done the previous two steps, and go for it! 

It might be a bit harder the first 3 to 7 days, depending on how many carbohydrates and processed foods have you been eating in the past. But if you battle through the detox and withdrawal symptoms you will feel like never before after being one week on the diet.

On the other hand, if you are a person that prefers gradual changes. Take a week to lower your carbohydrate intake bit by bit. Try to add one low-carb/Keto meal per day the first 3 days, then a second one the following 3 days, and then finish the week with one full Keto eating day.

This way your body will adjust bit by bit and by the end of the week, you will be ready to give it all from thereon.

Supplements and water

There are a few supplements that can help the process. These are electrolytes, especially magnesium and potassium, Vitamin D, and DHA or Omega-3. 

These supplements, together with plenty of water daily (at least 2 Lts. - 68 Oz. per day), will help your body to feel its best while transitioning from being burning carbohydrates to burning fats for fuel.

I hope you find this information useful and that you strongly consider giving a Ketogenic diet a try. It’s quite remarkable the difference in your body and the healing effects that it has within time.

And if you need someone to help you transition at your own rhythm and terms, please don’t hesitate to contact me. I have been a Health Coach for 10 years and have broad experience helping people changing their diet and lifestyle.

Wishing you a healthy, happy and long life,

Daniel