If you’re looking for how to lose weight on Keto, here’s our success story. Ryan and I have lost over 75 pounds with the Keto diet! Keto allows you to eat all sorts of yummy meals (like these air fryer keto game day recipes) while losing weight – it’s crazy!

We’ve done it multiple times, and Ryan is now on it long-term (while I’ve switched to maintenance mode and have increased my carbs a bit). If you’re looking for beginner keto tips on how to lose weight and improve your health conditions, here is what we’ve learned:

Beginner Keto Diet

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Get rid of tempting junk food and carbs

There’s a lot of psychology and emotion tied to food. Many of us hate throwing out or giving away food because we paid for it and we shouldn’t be wasting things. But we pay a price for poor health, too, so give yourself freedom to get rid of unhealthy snacks and meals in your pantry. Give them to a friend or food pantry, and commit to a new, healthier lifestyle. This might even be part of a larger Self Care Plan you create for yourself!

PSST! Resist the urge to have “one last hurrah” pre-diet by eating all the junk. You will feel TERRIBLE when your increased glucose levels drop to ketosis. 

Figure out macros for keto 

Google “keto calculator” and input your weight, height, and other details. It will tell you the exact ratio of fat, protein, and carbs that will put you in ketosis. “Guesstimates” don’t help you lose weight. Get your precise macros so you have a plan to follow!

Prepare to fight keto flu

Keto flu affects most people and is the WORST. If you don’t prepare, you’ll quit at the start- without realizing that a day or two of misery will end and lead to major weight loss. If you’re off on the weekends, start Keto at lunch on Friday- that way you have two days to lay on the couch before having to be responsible again. Proactively drink lots of chicken broth (this bouillon is easy and tasty) and Powerade Zero. You want to keep your sodium and electrolyte levels high. Also, make sure you are eating enough during this process – getting into ketosis without proper calorie intake makes things even worse, and can make you super nauseous. 

Pro tip: Don’t eat a carb-heavy meal right before starting keto. It makes the transition worse.

Find keto convenience foods

Stressful, busy days will happen. Emergencies will happen. The special thing about keto is that you can’t simply have a “cheat day.” You’ll be bumped out of ketosis and will have to do the whole process all over again! This worked in my favor, because I had no self control and would justify “cheat days” that turned into “cheat weekends” that turned into “It’s totally fine to have ice cream every night!” 😉 

My Favorite Keto Convenience Foods:

Figure out keto-friendly fast food

Five Guys and other burger/sandwich shops can usually make an “unwich” using lettuce instead of bread. Places like Chipotle have also started offering cauliflower rice substitutes!

You can also find keto-friendly packaged foods at the grocery store and stock up. Is that as healthy as home cooked? Nope! But don’t expect to go from eating out every meal to cooking every meal – that’s setting yourself up for burnout.

Find inspiring recipes

I am constantly searching for unique, mouth-watering keto recipes that I save to my Pinterest boards! Come follow me there & start building your own collection of recipes you want to try. This really helps fight keto burnout and boredom. By far, the most common keto ingredients I use are almond flour, coconut flour, and pork rinds (this container comes pre-crushed as a bread crumb replacement!).

Bring snacks with you EVERYWHERE

Same concept as above – don’t be caught starving and with no keto-friendly options.

My Favorite Keto Snacks:

Find a good sugar substitute

Sure, this is controversial. But there’s no denying that sugar itself also has health risks attached! I hated all sugar substitutes until I tried erythritol – and that changed everything! The worst part about keto was always the coffee, because I put lots of sugar in each cup and can’t stand coffee without it.  that tastes good to you (erythritol is my favorite hands down)

Keep your calories up

It is really easy to undereat on the Keto diet, but that stalls weight loss and is also unhealthy! “Fat bombs” are an easy way to eat enough calories while keeping your macros proportionate.

I hope some of these keto tips are helpful! Please DM me on Instagram or leave a comment below if I can help you in any way on your keto journey! 🙂

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