In 3 Easy Steps, Begin a Low Carb Diet in 2021

Enter the thousands of people who are committing to a low-carb keto lifestyle this month, and learn how to get started on a low-carb diet in three basic steps! Article: In 3 Easy Steps, Begin a Low Carb Diet in 2021

How To Start A Keto Low Carb Diet In 3 Easy Steps!
Article: In 3 Easy Steps, Begin a Low Carb Diet in 2021

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Why Does the Low-Carb Keto Diet Work?


A ketogenic diet is a low-carb diet under which the body burns fat instead of carbohydrates for energy. Fats are broken down into ketone bodies in the absence of carbohydrates, supplying the brain and body with a nearly inexhaustible and healthy supply of nutrition. Ketogenic diets work by bringing blood sugar levels back to normal. The trick to using stored body fat for food is to keep glucose levels down and prevent major insulin spikes. As a result, you’ll lose a lot of weight that’s easy to hold off if you adhere to a low-carb diet.

Following a low-carb ketogenic diet is straightforward. Choose the simplest quality foods you can afford and avoid grains, sugar, and starches (see my Low Carb Food List). Cook your own food, read food labels and find out how to order at restaurants. As a general rule, carbohydrates are counted rather than calories, however, this is not an excuse to overdo it. One of the benefits of keto diets is a greater feeling of fullness – you’re not as hungry, and you should actually eat less.

What Is Keto Flu/Low Carb Flu?


As the body changes from using carbohydrates to fat for food, a low-carb or ketogenic diet may be a normal phase of change. Headaches, lethargy, and muscle aches are some of the side effects. Drinking electrolyte-rich drinks (bone broth, a cup of broth, pickle juice), salting food, eating a small amount of caffeine, cooking with copra oil, and taking it easy can help relieve symptoms. The signs go away in a few days.

In Three Easy Steps, Begin a Low Carb Diet


  • Determine your macros
  • Shop
  • Start cooking

Determine Your Macros

What exactly are macros? The amount of carbohydrates, fats, and proteins that can be eaten on a regular basis is referred to as macros. Sex, height, weight, age, exercise level, and body fat percentage all influence individual macros. There are many macro calculators available online. But Tasteaholics’ calculator is one of my favorites. Individual macros are used to prepare menus and meals. Some people aim to “strike their macro percentages” at every meal, while others track their macro percentages during the day.

NOTE: You do not need to determine your macros to follow a ketogenic diet. Many of us follow a ketogenic diet simply by limiting net carbs to twenty per day while enjoying moderate amounts of protein and a generous amount of fat. To calculate the net carbs for a specific food, subtract the fiber carbs from the total carbs. A moderate amount of protein is 3 to 4 ounces of meat per meal. Enjoy cooking fatty foods, adding cream to coffee, using whole mayonnaise and dressings, topping vegetables with butter, and eating cheese (limit cheese to 4 ounces a day because it contains carbohydrates).

What’s the easiest way to keep track of the macros? Individual macros can be tracked using a range of resources such as phone applications, Fitbits, and web monitoring pages. I enjoy online monitoring sites, and Fatsecret.com is one of my favorites. For their nutrient calculators, I believe they need the longest ingredient lists. A table that displays the macros in percentages as food is added to the food log is definitely my favorite feature. Most keto dieters reach 70-80 percent fat, 15-20 percent protein, and 5-10 percent carbohydrates in their macros. (Drop your gaze.)

For those of you who want to track on paper, download my FREE KETO FOOD TRACK!

Go Shopping

Choose foods that are naturally low in carbohydrates such as green leafy vegetables and salad greens, whole dairy, eggs, nuts, seeds, and meats. Fresh, minimally processed ingredients are the best. Processed foods contain sodium, preservatives, and added sugars, so be sure to read the labels. Look for sugar-free alternatives to seasonings like ketchup and sauce, or make your own. You will need to decide which sweeteners are right for you and how much you are willing to use.

It is important to read food labels to calculate the amount of carbohydrates a product has per serving (subtract fiber from total carbohydrates to calculate net carbohydrates). Many foods contain hidden sugars, so go for simplicity. Some people want to say, “If my great-grandmother didn’t know what it is, then she forgets.” For a complete list of safe foods, see my Low Carb Food List.

Download my FREE KETO SHOPPING LIST!

Get Cooking

Keep things simple for the simplest weight loss results. But it just doesn’t mean boring. Use spices, herbs, and lots of fats to make food taste good. Cooking and preparing your own meals ensures that you simply use your macros and monitor your carbohydrate intake. Protein is often broiled, fried, sauteed, or baked. Use enough fat so your food doesn’t stick to the grill or pan. You can also find many recipes for low-carb ketogenic cookers and electric autoclaves online.

A salad every day keeps the doctor away!

I can’t stress enough the importance of eating veggies, especially a nice salad, on a low-carb ketogenic diet. Vegetables contain vitamins and minerals also in the form of fiber and water that help us feel full. A healthy salad provides adequate amounts of protein and fat by adding meat, fish, shellfish, cheese, eggs, nuts, and seeds, and full-fat dressings. Even a large salad is low carb when modest amounts of low carb vegetables are added. If you’re going to take the carbs, try adding a couple of berries for a burst of bittersweet flavor.


Low Carb Keto Tips

In 3 Easy Steps, Begin a Low Carb Diet in 2021
Article: In 3 Easy Steps, Begin a Low Carb Diet in 2021

Automate Your Meals From the Start:

Make it easy and automate your meal. A crustless quiche is often enjoyed throughout the week. a quick batch of low-carb soup is great for a hot lunch or dinner. The meatloaf or plate is perfect for dinner and as leftovers from lunch. spend the loose veggies on Friday or Saturday for a quick meal.

Meal Prep:

Shop for the week on Saturday and use Sunday to prepare ingredients and cook in bulk during the week. Marinate and cook protein to be used in lunch salads. Cook burgers and store in Ziploc bags inside the freezer for quick keto tacos, burger stroganoff, or sloppy Joe’s. Wash and chop the lettuce. Rice with a huge head of cauliflower to accompany dinner as a substitute for rice. Make a quiche for the whole week or make your breakfast and lunch the night before so you can bring work back.

*Bear in mind that healthy food/taste will keep you interested in the diet. You would want to keep feeding if you like your meals.

Keto Meal Plan for a Day (Examples)


So you are convinced that you would like to get started. But you would like to understand how to start a low-carb ketogenic diet. It’s easy, just eat! It takes 3 to 5 days to deplete your body’s glycogen stores and switch to using fat for fuel.

You don’t have to starve yourself to lose weight. Here are three typical diet days for a healthy woman.

DAY 1

  • 1 cup of creamed coffee and a crustless spinach quiche
  • Salad for One with Grilled Vegetables, Cheese, and Full-Fat Dressing
  • Sautéed Boneless Pork Chop with German Green Beans and Buttered Cauliflower Rice in Fat

Total Macros:
Calories: 1442 g, Fat: 116 g, Total Carbs: 28 g, Fiber: 11 g, Protein: 74 g, Net Carbs: 16,
Fat: 72 %, Protein: 20 %, Carb: 8 %

DAY 2

  • Coffee with milk, 2-egg omelet with 2 oz cheese, and 1 oz onion
  • Rolls of meat and cheese with olives and cucumber
  • Steak grilled with buttered red peppers and steamed broccoli

Total Macros:
Calories: 1406 g, Fat: 111 g, Total Carbs: 27.03 g, Fiber: 7 g, Protein: 79 g, Net Carbs: 19.63
Fat: 70 %, Protein: 22 %, Carb: 8 %

DAY 3

  • 1 oz Coconut Flour Porridge with Raspberries and the Occasional Cream
  • Spinach Quiche and Lunch Salad with Full Dressing
  • Salmon meal with roasted asparagus, grape tomatoes, and a couple of tablespoons of vegetable oil

Total Macros:
Calories: 1287 g, Fat: 104 g, Total Carbs: 34 g, Fiber: 16 g, Protein: 54 g, Net Carbs: 18 g
Fat: 73 %, Protein: 17 %, Carb: 10 %

Conclusion:

As you will see, starting a ketogenic diet is often as easy as determining what proportion to eat, learning what to eat, and preparing simple, low-carb meals.


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