Starting Keto can be scary because theres a-lot of information out there good and bad. However keto works and if you want to lose weight and fat consider reading this post. I have discovered how to make keto meals in 4 easy steps which makes it easier to start keto and stick with it. The simpler you keep it the more chances you are likely to succeed in weight loss.
Keto is basically a low carb diet that enables the body to get into a state called ketosis. The goal is always to eat 70% Fat, 25% Protein and 5% Carbs. When you are in ketosis the body burns fat for energy which is what leads to drastic weight loss. This is one of the reasons keto has been so successful with tons of people.
Signs that you are in ketosis:
When you start keto its important to Know if you are in ketosis because you burn fat in this state. If you want to know if you are in ketosis look for these signs:
- Urine has a sweat smell
- You have ketosis breath
- You experience the ketosis flu
- Decrease in appetite
- Dramatic weight-loss
- Insomnia
- Dry mouth
- Energy levels increase
- More mental focus
Buy these strips to measure your levels of ketosis and adjust your meals accordingly.
How to Make Keto Meals in 4 easy steps:
Pick a protein
The first thing I think about is what I want for my protein. My meals center around the protein because there are certain things you cant pair together. If you are planning to have chicken for example then salads are a great option for this.
For heavier proteins like steak or pork there’s a little more planning involved. Meal prep usually saves you time from having to think about what to eat on the fly. I like to shop for my weekly meals over the weekend.
Pro tip is to go to the grocery store early in the morning on Saturday when they have put out all the fresh food and it’s not busy.
Pick a fat
The second step is to pick a fat. My go to fat is bacon and avocado. I put them in everything. Bacon is such a a versatile fat because you can eat it with just about anything. Prior to starting keto avocado wasn’t a favorite of mine but now when I need to boost my fat intake avocados are my go source of fat.
Fat intake on keto is important and if you start to see a lag in weight loss track your fat intake more closely and adjust accordingly. Too much is detrimental and too little doesn’t work!
There are other fat sources that I have linked here to help with making choices. Coconut oil and avocado oil are a great source of fat and I use them to cook everything! Coconut oil helps me to get into ketosis when I’ve cheated. Another fat that I cook with is butter. I didn’t even like butter before but it’s also grown on me.
Have you heard of bullet proof coffee? My friends who are also on keto swear by it but I’m on the fence about it. I just cannot imagine coffee with butter. I’m not there yet maybe one day.
Pick low carb veggies
Having decided on my proteins and fats my next step is picking veggies. This being a low carb diet means that I pick vegetables that have a low carb count. When I shop I always go for veggies like cauliflower, peppers, onions, cabbage, brussel sprouts, green beans, spinach, kale, broccoli, and zucchini. They are all so different so you can change up your meals which keeps things fun and you look forward to eating. Nothing worse than eating food you don’t like.
All these veggies if cooked well are a great side dish. For my salads I use raw vegetables with a mix of cooked vegetables as well. Check out my favorite dinners here for my go to salad. I also like to add nuts and seeds into my salads. Look for low carb dressing or use olive oil, apple cider vinegar, salt and pepper as a dressing.
Another vegetable that is a favorite with keto is zucchini. You can cook it with just about anything and since discovering the spiralizer I am a fan! Have you had zucchini noodles yet? You should absolutely try them. I use this spiralizer.
For days that I am lazy or busy I usually save a cooked protein in the fridge like grilled chicken and then pack up a few veggies for lunch for example. Carry your raw zucchini, peppers and spinach and steam them in your work microwave. Add a little salt and pepper and you are good. Pair it with an avocado and you have a full meal.
These are the main steps of how to make keto meals quickly and efficiently. The last step is for picking a snack because we all need snacks from time to time!
Pick a snack
You are totally allowed to snack on keto. My favorite snacks are Lily’s chocolate, berries and nuts. I get my nuts from Trader Joes because I know they are affordable and organic.
Snack with caution always bearing in mind that you have to stay within the carb threshold. Always ensure that you drink plenty of water.
Let me know if these steps on how to make keto meals make it easier for you to adopt keto.
