Have a New Year’s resolution to lose weight? The Keto Diet is a great way to achieve your goal. I have personally tried the Keto diet and lost over 14 pounds doing it. The 5 items below are exactly what you need to start the keto diet, and what I couldn’t live without. They will help you tremendously in your weight loss journey.
What you need to start the keto diet:
1. Food Scale.
A lot of Keto recipes I have come across list out ingredients in grams or ounces, which is a very foreign way for me to measure amounts of solid food. I come from a family of bakers, and I use cups and measuring spoons more than anything. The problem is it can be hard to translate grams to a measuring cup, and when you’re limiting your carb intake to 20 grams a day, you really can’t afford to guess wrong. If you underestimate the number of grams in a cup of something, you may completely overshoot your target carb intake. This is why a digital food scale is a must. This scale makes it super easy to weigh food, and you can toggle between grams and ounces. It even has a setting for weighing food in a container and subtracting the weight of the container itself, for maximum accuracy.
Okay guys, let me just say this: I. LOVE. BREAD. <3 FOREVER. The Keto diet pretty much makes bread just something to daydream about. Luckily, there are hacks out there. One thing that really helped get me through those days when I just wanted to stuff my face with bread: Keto Bagels. They’re made with Almond Meal and a couple of different cheeses (and topped with cream cheese). They’re not exactly bread, but they’re close enough to satisfy the craving, and they feel REALLY indulgent. For these you’ll need a donut pan (you can just make bagels in it instead of donuts). This one is made of silicone, which makes it super easy to pop the bagels out. It’s also super easy to wash!
3. Almond Meal.
As I mentioned above, Keto bagels were a serious staple in my keto diet, and Almond Meal is a must-have for these. There are also lots of recipes out there for keto bread substitutes, and most of them are going to call for almond meal or coconut flour. A lot of the time, recipes will say you can use one or the other, and I chose to use almond meal because it has a lot more protein. If you prefer coconut, you can find it here.
Erythritol is another staple that SO MANY keto recipes will call for as a sugar substitute. It’s a natural sweetener that does not cause a spike in your blood sugar level. The package will say that it has 4 grams of carbohydrates per serving. However, your body does not process it the way it does other sugars, so in terms of carb count for the purposes of Keto, it is effectively zero. It also has zero calories. I did extensive research about keto-friendly sweeteners, and many people have said that other sweeteners have an odd aftertaste or an odd texture. I decided to try this brand out because it had the best reviews, and I have not been disappointed.
When you first start the Keto diet, it takes your body some time to adjust to a much lower carbohydrate count than it is used to. As your body goes into ketosis and is figuring out that it needs to burn fat instead of carbs, you may experience some unpleasant symptoms. This is sometimes referred to as “keto flu” and can include headaches, body aches, and fatigue. Keeping yourself well-hydrated in the first week or two of the keto diet will help mitigate these side effects. Adding electrolyte powder to your water helps replenish trace minerals and support your body while it makes a transition it’s not expecting. It goes a long way in preventing the icky feelings that sometimes accompany the beginning stages of ketosis.
That’s my round up for what you need to start the keto diet! One last tip: make sure you download the My Fitness Pal app. It’s free, and it allows you to keep a daily food diary that easily counts carbs and fiber. That way, it’s a cinch to calculate your net carbs (total carbs minus fiber).
I wish you all the best of luck on your weight loss journey! Please comment below to let me know how it’s going! I’d love to hear from you.
Until next time,
P.S. If you’re already planning on losing weight, you might as well get paid for it! Check out my post How to Get Paid to Lose Weight.