The original blog post has been expanded into a 9 Page Booklet, with Web Links. Its available at Amazon as a Kindle Book. It contains even more great advice, from my experience losing 163 pounds on keto, and has links to related videos and resources from the prominent influencers who have helped me be successful. Let us help you be successful getting healthy on keto!

Ketosis is a metabolic state in which your body shifts from using glucose as its primary fuel source to using ketones, which are produced from the breakdown of fat in the liver. This metabolic state is achieved by limiting your intake of carbohydrates, forcing your body to burn fat for energy instead. Ketosis has been linked to many health benefits, including weight loss, improved blood sugar control, and increased energy levels.

Keto is an achievable option for people who are extremely obese and may not be able to exercise. While exercise can be helpful, it is not a requirement for achieving ketosis. If you’re interested in getting into ketosis, here’s a step-by-step guide to help you get started:

Day 1:

Calculate your daily macronutrient needs and plan your meals for the week ahead.

Grocery shop for whole, unprocessed foods that are high in healthy fats, moderate in protein, and very low in carbohydrates.

Begin tracking your carbohydrate intake using a food tracking app or a food diary.

Aim for 20 total carbohydrates per day or less.

Day 2-3:

Begin your low-carbohydrate, high-fat diet. Focus on getting your carbohydrates from non-starchy vegetables, and make sure to consume enough healthy fats to meet your daily macronutrient needs.

Stay hydrated by drinking plenty of water, aiming for at least 8-10 glasses per day.

Avoid keto products, processed foods, and nuts.

Consume additional fat in order to rewire your metabolism to burn fat. This may seem counterintuitive, but is necessary in the early stages of keto.

Day 4-7:

Eat butter or fat bombs to ward off cravings.

Monitor your progress by testing your ketone levels using urine strips, blood tests, or a breathalyzer.

Continue consuming additional fat to help your body adjust to the low-carbohydrate diet.

Week 2:

Continue following your low-carbohydrate, high-fat diet. Make adjustments to your meals as needed to ensure you are meeting your daily macronutrient needs.

Continue monitoring your carbohydrate intake, hydration, and physical activity levels.

Experiment with new low-carbohydrate recipes to keep your diet interesting and satisfying.

Stick to the foods on Dr. Eric Westman’s page 4 plan.

Gradually reduce the amount of fat in your diet to find the sweet spot where your body will burn fat on your body. Keto is not a license to eat endless food.

Week 3:

Stay consistent with your low-carbohydrate, high-fat diet.

Continue to monitor your progress and adjust your meals and physical activity as needed.

It’s important to note that cheating on the diet can quickly take you out of ketosis and reverse the progress you’ve made. Avoid cheating and stay committed to the plan.

As you progress on your keto journey, it’s important to stay on track and avoid backsliding. Here are some tips to help you stay on plan:

Keep healthy, keto-friendly snacks on hand, such as cheese, hard-boiled eggs, and avocados.

Stay hydrated and replenish your electrolytes to avoid cramps and keto flu.

Meal prep in advance to ensure you have healthy, low-carbohydrate meals ready to go.

Avoid sugary drinks and alcohol, as they can kick you out of ketosis.

Track your progress using a food diary or tracking app.

Join a keto support group to stay motivated and get helpful tips.

Avoid processed foods and focus on whole, nutrient-dense foods.

Incorporate intermittent fasting to further enhance your results and help your body burn fat.

Get enough sleep and manage your stress levels, as both can impact your hormone levels and metabolism.

Stay committed to your goals and focus on the health benefits of ketosis to help you stay motivated.

Helpful Mindset Tips

In addition to the tips listed above, there are two mindsets that can be particularly helpful in sticking with a keto diet:

Remember that every moment is a choice. Each time you make a decision about what to eat, you have the power to choose foods that support your goals. This means that, even if you’ve made poor choices in the past, you can always start fresh in the present moment. Embrace the power of choice, and use it to stay on track with your keto diet.

Embrace the discomfort. Like any significant change, transitioning to a keto diet can be uncomfortable at times. You may experience cravings, fatigue, or other symptoms as your body adjusts to burning fat for fuel. However, it’s important to remember that discomfort is a sign of progress. Just like a marathon runner feels discomfort as they train their body to run long distances, the discomfort you experience on a keto diet is a sign that your body is adapting to burn fat for fuel. Instead of resisting the discomfort, lean into it and use it as motivation to keep going.

By adopting these mindsets, and using the tips listed above, you can set yourself up for success on a keto diet. Remember to stay committed, patient, and consistent, and you’ll be on your way to achieving ketosis and enjoying the many health benefits that come with it.

In summary, getting into ketosis is a process that requires a commitment to a low-carbohydrate, high-fat diet. While it may take some time to adjust to this new way of eating, the health benefits are well worth it. Stay committed to your goals, stay consistent with your diet and physical activity, and use the tips above to stay on track and avoid backsliding.

With time and patience, you can achieve ketosis and reap the benefits of this metabolic state.

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We also invite you to check out our new mini-cookbook, “10 Easy Keto Bowl Meals” at Amazon.

Before making any nutritional or lifestyle changes, especially if you have underlying health conditions and medications, please consult your physician.