If you want to learn the steps to a successful keto diet, you’ll need to spend some time educating yourself. That can be a daunting task with all of the seemingly conflicting information out there. Below I share my 5 steps to a successful keto diet.
In my Keto Contrarian System I walk my students through things step by step so the 5 steps are laid out in order – duh, steps 🙂
Spend just a bit of time educating yourself on each step before moving to the next.
Looking to lose some weight?
Download our instructions for your own 21 day fat burning challenge
1. Learn Keto-Friendly & Non-Keto Food
If you’re going to be low carb or keto, you’ll need to understand which foods, ingredients and beverages are keto friendly.
You’ll need to come up with a list of Keto Friendly foods that suit your tastes.
Check out my full Low Carb Food List here
It will be your main resource to keto friendly (and non-friendly) foods!
Recipes: You can grab my easy keto recipes here
You don’t need a zillion recipes… just a few easy go to choices!
2. Calculate Your Carbs for Success
Limiting carb intake is the key to getting into ketosis. It will also help regulate your blood sugar giving you sustained energy. The amount of carbs to stay under for you to stay in Ketosis will vary but in most cases it will need to be under 50grams
So you’ll need to understand how to calculate net carbs.
How do you calculate net carbs?
Take a look at a simple U.S. nutrition label.
There are just 2 values to focus on:
- Total Carbohydrate
- Dietary Fiber
Ignore total sugars and added sugars because they don’t give you all of the info you need to find the net carbs.
To find the net carb content of any food item…
Just subtract the number of grams of “Dietary Fiber” from the number of grams of “Total Carbohydrate.”
The net carb equation will look like this:
Total Carbs – Fiber = Net Carbs
You won’t have to do this forever…. Just till you start to understand things.
In my Keto Contrarian system I have created a way that you’ll never even have to track net carbs (hint, hint it has to do with the my food list) but that’s a discussion for another day. We have to understand the rules before we can break them.
If you’re comfortable counting carbs this way, you’ll love how to calculate net carbs. It’s our full guide to net carbs!
3. Keto Snacks are a Key to Success
If you have easily accessible, carb-rich food that you can eat within the next 60 seconds….
You’ll blow your diet fast!
Let’s make sure we safeguard against that!
Here is an easy trick.
Make sure you have an obscene amount of Keto Snacks on hand at all times!
See my Top 20 Keto Snack List
This will give you a great place to start!
4. Master Real Life – Keto on the Go
If your food is set at home, you’ve got snacks for those weak moments, then you’ll need to master eating Keto at Restaurants and even Fast Food chains so your routine won’t get tripped up during real life.
In my Fast Food Survival Guide I’ll show you exactly what to eat at the top 30 fast food chains.
Here are some go-to meals you can find at almost any restaurant:
- Breakfast – Look for eggs, omelets, and breakfast meats. Eggs are a fantastic source of protein and fats with minimal carbs. Breakfast meats like bacon and sausage are great keto options as well. This might help too, it’s my Top Low Carb Fast Food Breakfasts.
- Lunch – Stick with meat, low carb vegetables, and/or salad. I like to keep my lunches pretty light, so a juicy chicken breast on top of a bed of greens is always a favorite. (be careful about the salad ub it out for vinaigrette to be safe). Don’t be afraid to ask for some extra butter or bacon on the side. See my low carb fast food lunch guide for ideas.
- Dinner – Order some quality meat with low carb vegetables or salad on the side. Steak and broccoli, hamburger without the bun, or a seared chicken breast is a great meal for a keto dieters.
5. Manage Plateaus with Calories
Keeping your carbs low should allow you to lose a couple pounds per week on a keto diet. Just restricting carbs triggers weight loss in most people.
What do we do when we hit a weightloss plateau?
There are couple strategies that I teach in my Keto Contrarian system (including a binging strategy) but for the basics we will revert back to the basic calories in, calories out equation as a best practice.
Use a calorie calculator like this: Calorie Calculator or this weight calculator.
You don’t need to become an expert on calories, it’s just good to have a basic understanding of them.
A calorie calculator will help you determine the calories per day for you to lose weight.
Spending some time under that amount is one way to help break through your plateau.
BONUS: Avoid the Keto Flu
You may have heard of the Keto Flu? It’s a flu-like feeling that you may experience during the first few days of ketosis.
You can read Keto Headache Guide for a complete list of tips
The good news is that if you’re experiencing the keto flu… it means you’re likely in ketosis so congrats 🙂
Successful Keto Dieters
I know learning Keto can be frustrating. Trust me I do. Take it step by step and you’ll be on your way to reaching your goals in no time.
These 5 steps are a great starting point. Use the beginner resources on the site. (and stay tuned for more beginner resources to come)
If you’re looking for some inspiration, check out some of the people who followed these 5 steps to a successful keto diet. 100’s of people have had success on keto using these strategies and so will you!
Let’s Take Action Together
If you want to start losing weight and burning fat today…
Get FREE access to my: 21 Day Fat Burning Challenge
It’s the exact protocol to use when you need to lose a few lbs.
It will walk you through the exact steps I use for myself and for our coaching clients
It works just as well if you have 2 pounds to lose or 200.
Grab your 21 Day Challenge Fat Burning Guide
I’ve had readers lose as many as 11 pounds in just three weeks just by following the steps outlined in my free guide.
It’s the same process I use for myself.
You can grab the guide here!
Not sure if you’re ready to lose weight?
Read how to tell if you’re motivated enough to lose weight.
Wishing you success!
– Mr Skinny Pants