Keto Made Easy

So you’re thinking about trying out keto. Or maybe you’ve already tried it but feel confused if you’re even doing it “right.” Or maybe you’ve been doing it “right” but felt like it is complicated and unsustainable. Well...I’m here to tell you that it doesn’t have to be that way. Keto can be sustainable, very simple, delicious and also incredibly healthy!  

Before I jump into how to make keto simple, let's talk about what it means to truly be “keto”. While many focus solely on eating “all the fat”, there is actually a biological process, known as ketosis, happening. Ketosis is a state in which your body favors fat metabolism over glucose metabolism.  To know whether or not you are in ketosis, you would use a monitor which tells you if the ketones in the blood are elevated above baseline.This means that “eating keto” may not be the same for everyone.

In other words, there is no “right” or “wrong” ketogenic diet.

Your ketogenic diet is right when you are burning fat which can be measured with a blood ketone meter. (Just a side note: there are breath ketone meters on the market but as of this publishing, their accuracy is still in question.) This also means that the right ketogenic diet for your neighbor may not be the right ketogenic diet for you. 

Just willy nilly eating less than 50g of carbohydrates per day, which is a common recommendation, may or may not get you into a state of ketosis. And believe it or not, some people can eat over 100g of carbohydrates per day and still be in a state of ketosis. 

What matters most is that you are burning fat and you’ll know if you are when you can measure ketones in your blood! 

So, how do you make that happen...easily?!?

Here are three ways you can get started down the path to becoming a fat burner without a lot of fuss. 

ORDER PREMADE KETO MEALS
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If you’re eager to quickly find out if a ketogenic diet feels good to you and helps you reach your goals, there is no easier way than ordering premade keto meals. 

No measuring. No counting. Just eating. 

This takes a lot of the thought and food-prep out of the equation and allows you to experience what ketosis feels like in your body without stressing over macro counting. After a few weeks of trial you’ll have a better idea if you want to keep it up or not. At that point, you can continue with a meal service, or start slowly experimenting with keto recipes of your own. 

Pretty much any recipe can be made keto friendly, but if you need inspiration, a quick search using the keywords “paleo keto recipes” will pull up a whole slew of healthy real food keto recipes for you to start playing with. 

FOLLOW A MEAL PLAN

One of the easiest ways to learn if keto is right for your body is to follow a pre-done meal plan.   It’s almost as simple as option 1, except this time you get to be in the kitchen and cook! 

Now-a-days there are plenty of free real food keto meal plans that include shopping lists, detailed recipes and even a prep schedule to keep you on track with weekly meal planning and prep. If you can’t find one you love, check out an online meal planning program, like Real Plans to customize your own. You can even access a free 4 week keto meal plan from Real Plans HERE. 

With programs like these, you have the ability to choose your preferences while staying within the keto parameters.  That means you can still work towards your goal of ketosis while enjoying the foods you love most. Of course you have to love food shopping and meal prep to use a service like this. 

FOLLOW THE 3-2-1 RULE

If rules scare you, don’t worry!  This is actually a very simple one and can be useful to just about anyone trying to eat a healthier diet.  By following the 3-2-1 Rule, you focus on including 3 servings of vegetables, 2 servings of fat, and 1 serving of protein at each meal.

To be more specific, 1 serving of vegetables is 1 cup of many of the low starch vegetables that grow above the ground. That includes your leafy greens, peppers, cucumber, and of course, cruciferous vegetables like broccoli and cauliflower. 

One serving of fat is equivalent to 1 tbsp of fat. This can be a dollop of grass-fed ghee, a spoonful of coconut oil, or even a ½ avocado. One serving of protein is equivalent to the size of your palm. This is usually between 6-8 ounces of protein for most people.

Although it is still helpful to use a blood ketone monitor to ensure your body is in ketosis, following the 3-2-1 Rule simplifies meal time by giving you a blueprint for your plate. 

IN SUMMARY

With “keto diets” trending these days, it is no surprise that people who could benefit from keto start to get overwhelmed by all of the information out there.  My recommendation is to start by deciding if you have the excitement and energy to shop for and prep your own food.

If you do, either check out a meal planning program like Real Plans, or keep your meals really simple by following the 3-2-1 rule. If you don’t want to fuss over meal planning, keep it simple by using a trustworthy pre-made meal service so you can focus on the rest of your life and just learn what keto feels like in your own body.

​If you want to ensure that whatever style you follow is “right,” consider investing in a blood ketone meter to test your ketones. Remember that we’re all different so there is no one “right” way to get yourself in ketosis. But whatever way you choose, it should be easy and enjoyable!