r/keto • u/jew-bug-111 • 23h ago
Tips on how to start keto diet?
I was recently recommended a Low Carb or Keto diet, and I don’t know where to start. I have never tried to diet, and cant afford a health coach or dieting app, so I was hoping to hear from some real people. I am young and in college, a very very busy person (often not getting home until 9pm), very low income, and a just little nervous to start this change. I would just love to hear some recommendations, tips and tricks, recipes, or even just some words of wisdom from anyone that would like to share!
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u/shadowmib 20h ago
Check out Ken d Berry on YouTube.
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u/Thenerdymaiden 20h ago
I was JUST thinking the same thing! Especially his Carnivore at Walmart and Dollar General videos. very insightful for those on a budget.
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u/hornbuckle 20h ago
There's been a lot of talk about the sardine quickstart. Lots of good oils and protein, and if you like em its pretty easy! https://zoe.com/learn/sardine-fast-what-is-it-and-is-it-healthy?srsltid=AU7gw4XtGTyJjIBJ1kNYrk_oZjwK368yHtxlyBTo_ZQ9ZKp_2yLYKy-5&lead_id=aaeacfaa-a1ae-410e-894a-226b7ad69833
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u/Easy-Youth9565 18h ago
Just cut down on carbs slowly. Once you are in a spot where you feel like your carb intake is low look to adding more meat and dairy to your diet. Add OMAD to this. Once comfortable with OMAD look to fast one day a week. I have lost 45+ pounds. Feel great and love the meat mainly diet. It gets tough sometimes IE out with friends etc. but just do what you can with the menu. Going Keto and or carnivore is a life changer. When you look at the processed food you used to eat with ingredients that have more vowels in them that we can pronounce you will thank yourself.
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 15h ago
Welcome to keto! You can definitely do this without a health coach, the majority of us here didn’t need one to succeed. :) I highly recommend checking out our FAQ and Beginners Guide, these two links are what helped me find success with keto when I started!
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u/fifikinz F 5'2" S154 | C125 | G122 20h ago
This sub has some good resources - check out the FAQ and “Keto in a Nutshell” - both should be pinned here.
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u/_CloverLorie 18h ago
Good call, those pinned posts saved me from so many rookie mistakes. What’s your go-to snack?
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u/Calorinesm1fff 20h ago
The free version of cronometer is good, the ads are annoying but it still works.
The FAQ has all the information you need to get started I generally advise to not worry about calories when you start, if you're hungry, eat a low carb protein source of your choice, make sure you get your electrolytes right and you can avoid keto flu. If you feel tired, off, headache, it's nearly always electrolytes.
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u/DemmSideways 18h ago
Keep it simple. Meat you can afford, and good fat sources, like butter, gee, coconut oil or olive oil. It possible to keep it cheap if you don't try to remplace too many thing from your old food's habits.
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u/Dexterspuplife 20h ago
There's so many blogs and sites that have break downs so make sure to read thise to get the ins and outs.
A few random tip from my journey:
Costco Chicken... if youre able to get it they are super cheap and go a long way. You can even use the bones to make broth.
Make sure you eat some greens... spinach, brocolli, and green beans are great to throw in a pinch to compete your meal.
To help with macros I usually put butter in my morning coffee, along with a sprinkle of cinnamon.
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u/dan-druff- 17h ago
I don't really see Keto/low carb as a diet, but more of a broad set of ways of eating. So you will find a lot of opinions on how to eat some might be conflicting but share the common theme of low carb.
When starting track everything, get some kitchen scales to weigh food. I found chatGPT really useful for this but chronometer is popular. You won't need to track everything forever but I feel this is a really important learning phase. Once you've got the basics locked in you'll only need to look up new foods.
I started with a week trial after quite a bit of research to see how I'd get on and haven't looked back.
Veg is pretty much anything non fruit that grows above ground so that excludes things like potatoes, carrots, onions etc.
You're hunger levels should change pretty quickly so forget your normal eating patterns and let your body dictate when you eat. For example I prefer to skip breakfast, have a large meal at lunch and something smaller in the evening if I'm hungry. And try to avoid eating too late.
For me I find it really useful to weigh myself every morning, but only look at a 2 week trend rather than stress about the daily weight.
Look up electrolytes and keto flu. Don't be afraid of fat (eating fatty food doesn't make you fat, excess calories do), olive oil is your friend.
Less than 20g of net carbs has always been my goal, some will say under 50g but I think the lower you go the easier it is.
I don't think keto is for everyone, so if after a bit of research you don't think it's for you don't sweat it there's lots of diets they will work as long as your consistent and it's just a case of finding something that fits/works for you.
Good luck!
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u/MemorySnake 20h ago
Meat. Cheese. Green leafy vegetables. Under 20 net carbs (carbs-fiber) a day. If you feel under the weather more salt. This is basic and fairly easy. Drink water or black coffee. Clear alcohols or whisky. Diet mixers. No beer.