OUT WITH THE OLD, IN WITH THE NEW
1.CLEAR THE PANTRY
There are many issues with starting any diet, and the first step to make sure you clear out any temptations is to get rid of all the unhealthy foods in your home. Things like desserts or any sweets need to be thrown out to maximize your chances of succeeding.
If you don’t live alone this is an important time to make sure that you communicate with any roommates or family that you are beginning a keto diet and if you share food, to ask if they can get rid of any ‘tempting’ foods or to keep them out of sight from you. This will help you and them to have a better understanding on your new diet.
Starches and Grains
Start with getting rid of any pasta, rice, cereal, potatoes, oats, flour, bread, bagels and wraps. Anything that’s a starch needs to go as the keto diet does not rely on them as an energy source.
Tough for a lot of us, you’re going to have to get rid of any refined sugars in your household. This includes, juices, milk, and any type of desserts like chocolate.
Legumes might seem like a strange one to get rid of, but they are actually packed with carbs and you’re not going to need them while on a keto-diet. Get rid of all beans, peas and lentils.
Processed Fats and Oils
Although some oils including oliveoil, avocado oil and coconut oil are keto-friendly, you’re going to have to get rid of pretty much any other type of oil. This includes vegetable, sunflower, canola, corn and soybean oil to name a few.
Fruits are one of the hardest foods to get rid of as most of us would consider a healthy and sweet snack. You can keep a few but try to get rid of anything that’s high in carbs especially bananas, mangos, apples, dates and grapes. Also, any dried fruit will have to go as they are usually loaded with unwanted sugars.
2. FILL THE PANTRY
Now that the hard part is out the way, you can indulge in refilling your pantry with all things keto!
Below is a list of easy and basic foods to always have on hand to be prepared to make any keto meal.
- Spices and herbs
- Lemon juice
- Condiments (Mayonnaise, mustard, pesto, and siracha)
- Broths (chicken, beef and bone)
- Nuts and seeds
- Water coffee and tea
Any kind of meat will work for your diet. This includes everything from chicken and pork to lamb and beef. If you can afford the extra cost, it’s always good to try and use grass-fed or organic meats. Fish is also acceptable for your diet but try to eat only wild caught fish rather than farmed. Lastly, eggs are a great food to eat while on keto-diet so eat away!
Besides the vegetables listed in the last section (legumes, potatoes, etc) almost all other vegetables will fit your diet! Some favorites are broccoli, Brussel sprouts, asparagus and mushrooms.
Even though we had you throw out most of your fruits in the last section, there are some exceptions to light snacks. Feel free to have small amounts of berries like raspberries or strawberries and of course lemon juice as a sweetener is always a good choice.
Dairy is full of fats and is a big part of the keto-diet. Try and eat full-fat dairy such as sour cream, butter, cheese etc. Try to stay away from milk or yogurt due to the high content of sugar found in it.
Fats and Oils
As mentioned in the previous section, feel free to use olive oil, avocado oil or even bacon fat and butter as a base for your meals. These are great to put in the pan when cooking your meats or vegetables!
3. EQUIP YOUR KITCHEN
Below we’ll go through a list of kitchen essentials to make sure that your equipped for any meal that keto throws at you. Most recipe’s will be pretty straightforward and if you have the following equipment than it should be a pretty painless and fun process!
A food scale is one of the most basic tools you’re going to want when starting any diet. It allows you to measure any food or liquid so that you are not overestimating any aspect of your cooking. It can urge you to have exact caloric amounts and make tracking your progress much easier.
Another critical tool in your newly equipped kitchen is a food processor. It’s the fastest way to blend your foods together to make any salsas, sauces or even smoothies.
Next on the list is a spiralizer. This is an important tool for keto mainly because you can’t eat pasta and a spiralizer allows you to make noodles from vegetables. A common veggie noodle is a zoodle or zucchini noodle and is a great substitute from regular pasta!
Cast Iron Pans
Lastly, we come to cast iron pans. Although regular pans are okay, we would recommend cast iron pans for a variety of reasons. For one they retain heat for longer and can used on both the stove and in the oven. They also don’t usually have any chemical treatment making them safer and healthier to use.
4. PLAN YOUR MEALS
A huge part of starting any diet is knowing how to use all of these new ingredients and equipment. The easiest and most obvious way to get past this hurdle is by following a meal plan made from experts in the field. Checkout our other posts that have daily or weekly meal plans that you can follow, and feel free to scour the web for countless other examples of great meals to follow!
Although you may enjoy cooking and tweaking your own recipe’s it’s important to follow meal plans pretty rigidly for at least a week just to get an idea of how much food you should be putting into your body. After this ‘trial’ period feel free switch up any recipes or even come up with ones of your own based on what you’ve learned about the keto-diet!
As a general guideline you should be aiming to put in about 1600 calories in your body per day and most of these calories should come from fat rather than carbs. Remember everyone is different so you’re going to want to check out our keto-calculator to make sure your caloric needs are met.
Once you’re all set with meals and well into your diet, you’ll start to see weight loss and it’s important to exercise to ensure you have a healthy and active body. You want to increase how much your exercising, but it’s all relative to the individual. If you never worked out before starting the diet, don’t dive in to heavy lifting 5 days a week. Start with something achievable such as short 20-minute jogs every couple of days. If you do already workout then up your exercise time just a little every week. It’s important to increase in increments so your body can adjust to any changes it will go through.
Once you’re getting comfortable with your body’s new fuel source, make sure and give Stoke a try! It can help you work out harder, longer and recover faster for those high intensity days. Think of it as a boost to your keto diet when you need it!