You’re ready for a new and improved you. Congratulations. There are so many wonderful benefits to the ketogenic diet, you can expect many positive changes, both physical and mental. So, let’s not delay and get the journey started.

Getting Started on the Keto

Clear Your Pantry

We’re sure you have plenty of willpower, but there is no need to confront a kitchen filled with tempting sugars and carbohydrates.

Make a clean sweep and pack the offending items in a box. Then donate the loot to a needy neighbor or a soup kitchen. They will appreciate your gesture, and you are on your way to a keto lifestyle. If you have family, try to get them involved. If they refuse to refrain from eating carbs and sugar, at least insist they do so away from home. It’s a fair request.


Weigh Yourself

The keto diet does not require you to live by the tyranny of the scale. As a matter of fact, as you build up healthy muscles, you might notice a slight initial gain. That’s great, so don’t worry.

You should, however, have an idea of what your starting point is. If you opted for the keto diet solely to lose weight, you’ll be able to track your progress. But don’t become a slave to the scale. The occasional weigh-in, perhaps once a week, is enough.

What About Your Favorite Meals?

Perhaps the very thought of giving up your favorite foods has prevented you from getting started on the keto way of life. Relax. The truth is, for every dish that you love and can’t live without (yes, that includes cheesecake and mashed potatoes!), you can easily find a low-carb substitute that is just as tasty.

Click here to access my exclusive Ebook KETO DIET 101 <<

First, let’s consider items at your market labeled “low carbohydrate.” Labels are frustratingly deceiving, and you’d have to be a nutritional expert to understand them. All-too-frequently, off-the-shelf low carb products have simply substituted sugar for carbs, so don’t fall for that bit of deceit. You need to learn to read labels with the diligence that you’d read your wealthy uncle’s will, but your best bet is to stay away from these products and simply find healthier substitutes. The same goes for anything labeled “low fat,” which inevitably means added sugars.

Craving a taco? Use a lettuce wrap instead of a taco shell. Do you want rice or mashed potatoes? Grate or rice a cauliflower, and you won’t be able to tell the difference. Can’t give up your favorite pasta dish? Turn a zucchini into “zoodles” by slicing it or using a spiral cutter and enjoy your pasta. You absolutely have to have your favorite dessert? On the keto diet, you can. Just bake with almond flour and use unsweetened applesauce and/or avocado to create some sweet smoothness.

Learn about coconut oil, which can be used as a butter substitute in sautéing, frying, and baking. Coconut oil has incredible health benefits, especially for Type-2 diabetics.

On the keto diet, you’ll be able to enjoy all your favorite meals, only better.

Always Stay Hydrated

The keto diet tends to lower your insulin level, so your kidneys may be excreting more liquid than usual. Be sure to drink plenty of water.

Condiments Can Be the Enemy

Don’t assume condiments don’t count on a diet. On the keto diet, they most certainly do. Ketchup is filled with sugar. Not all salad dressings are equal. Read the label, and never opt for the “fat-free” version. They have merely substituted sugar for fat.

Ordering salads when eating out is one of your best options, but beware of the dressing that the restaurant serves. Either ask about the ingredients, or better, bring your own salad dressing. Don’t hesitate to do that, even in a posh eatery where the Maître d’ might become spastic at the sight of you pulling salad dressing out of your bag.

Keep Track of Your Ketone Level

It’s especially important to remain aware of how your body is responding to the keto diet at the start of the diet. You can do so by doing a simple urine test. You can also purchase a blood ketone meter. It is recommened to perform the test early in the morning.

Friends and Family Can Be Annoying Bless Their Hearts

Those nearest and dearest to you may not always understand what you are doing. When eating as a group, they may put subtle pressure on you to “just try a bite,” or “one slice of cake won’t kill you.” Or worse, “but I cooked it especially for you!”

It will take resolve to stick to your diet. It may help to fill up on keto-friendly snacks before you sit down and eat. Enjoy some nuts, an avocado, or just a leg of chicken before you eat, and you will be less tempted.


Celebratory occasions, especially if you’re the guest of honor, can be a huge hurdle. When the gang at the office or your parents enter

a room with a cake yelling “Surprise!” on your birthday, it’s hard to refuse. So, try being a bit sneaky, instead.

By all means gush over the offering. You are expected to do that. You can even help cut slices. Then, discover a sudden and irresistible urge for coffee, which you verbalize loudly and clearly. Gently remove yourself from the center of activity to get coffee for yourself and anyone else. By the time anyone notices, hopefully they’ve missed the fact that you haven’t eaten anything.


Traveling while on the keto diet can be a challenge, so be prepared. Pack a personal blender with some avocados and bananas for a few quick and healthful smoothies. Pack some anchovies or tuna for protein.

Eating Out

Eating out isn’t as difficult as you may think. Even fast-food places have salads, these days. In any restaurant, stick to meat and vegetables and forego the potatoes and noodles.

You can even navigate the tricky maze in a Chinese restaurant. While abstaining from rice, you can enjoy the following: clear

soups, steamed fish with vegetables, egg foo young, stir-fried dishes, Mu Shu without the wrappers are just a few suggestions. Ask your server if your meal can be prepared without cornstarch which is frequently used as a thickener.

Even if you end up in a fast food place that doesn’t have salad, simply toss the buns from your burger and just eat the meat. You can do the same at a friend’s house or at a BBQ.


The keto diet will build muscle mass and give you added energy. Don’t forget to incorporate exercise into your daily routine. It can be as simple as walking more, taking the stairs, or joining a gym.

How Long Should You Stay on a Ketogenic Diet”

The amount of time spent on the diet can vary and should be discussed with your doctor. Many people who use the ketogenic diet for weight loss remain on the diet for several weeks, until they have achieved a goal, then they turn to a paleo diet or other maintenance eating. You do not want to lose weight only to return to your old eating habits.

If you are on the ketogenic diet for medical or therapeutic reasons, check with your doctor to ascertain if you should remain on the diet for a longer period of time.

Click here to access my exclusive Ebook KETO DIET 101 <<

Keto Recipe

You can take your favorite recipes and turned them “keto.” Below are a few recipes to show you how easy it is. It might be an excellent idea to buy a keto cookbook for your kitchen.

Two of the most important keto recipes are the simple cauliflower rice and “zoodles.” They couldn’t be easier to prepare. People can get frustrated on the keto diet when they crave pasta and rice. These two recipes definitely satisfy those cravings; they taste just like the real thing. The zoodles can be used for any pasta dish.

Invest in a calorie counter, as you will need it.

ketogenic diet

Omelet Muffins

Make plenty of these ahead of time. They’ll go fast.


1 tbsp. butter
10 eggs
Salt and pepper to taste
1⁄2 cup diced ham
1⁄4 cup drained spinach
1⁄4 cup diced onion
1⁄4 cup chopped red bell pepper
1⁄4 cup shredded Pepper Jack cheese


Preheat the oven to 350 degrees.
Coat a muffin pan with non-stick spray.
Whisk the eggs, then stir in the remaining ingredients. Fill the muffin pan with the mixture
Bake for 25 minutes.

Nutritional Facts: Calories 155; carb. 2 g; fat 10 g; protein 12.5 g.

Breakfast Casserole

This is a delicious casserole everyone can enjoy. It will leave you satisfied until lunch.


10 eggs
1⁄4 cup whipping cream
1 cup ricotta cheese
1 diced onion
Salt and pepper to taste
1 package thawed frozen spinach 1 cup sliced mushrooms
1 lb. crumbled sausage meat


Preheat oven to 350 degrees.
Whisk the eggs, whipping cream, ricotta cheese and onion well Season with salt and pepper.
Add the spinach, mushrooms, and crumbled sausage.

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Bake for 30 minutes.

Keto Pancakes

Serve these pancakes with butter and sugar-free syrup or with berries.


1 1⁄4 cup almond flour 2 tbsp. honey
Dash of salt
1 tsp. baking powder 1 tsp. cinnamon

6 beaten eggs
1⁄4 cup plain Greek yogurt 3 tbsp. melted butter
1 tsp. lemon extract


Stir the flour, baking powder, and cinnamon in a bowl.
Combine the eggs, honey, yogurt, lemon extract and butter in another bowl.

Slowly stir the egg mixture into the flour mixture.
Use two tablespoons of batter and drop on a hot griddle.
Cook for 4 minutes, then flip and cook for another 2 minutes. Continue until all batter has been used.
Nutritional Information: 413 calories; 34 g fat; 18.4 g carbohydrates; 16.3 g protein.

Apple Red Cabbage

Cabbage is a great vegetable to have on keto. This red cabbage side dish is yummy.


8 slices of bacon, cut into pieces 1 large diced onion
1 peeled and sliced apple
2 cup chicken broth

3 tbsp. red cider vinegar
2 tbsp. coconut palm sugar or sugar substitute, such as Splenda 1 tsp. ground cloves
1⁄2 tsp. allspice
1⁄2 tsp. nutmeg
Salt and pepper to taste
1 shredded red cabbag


Fry the bacon in a skillet until crispy.
Add the onion and saute for 5-6 minutes.
Stir in the broth, sugar, vinegar, spices, salt and pepper.
Add the cabbage and cook on low for 45 minutes.
Nutrition Facts: 160 calories; 7.8 g fat; 16 g carbohydrates; 4 g protein.

Cinnamon Granola

Store-bought granola usually has a high sugar content. Try this instead.


1 cup chopped walnuts
1⁄2 cup shredded coconuts 1⁄4 cup sliced almonds
2 tbsp. sunflower seeds
1⁄2 tsp. cinnamon
1 tbsp. coconut palm sugar 1 tbsp. melted butter


Preheat the oven to 375 degrees.
Combine the walnuts, shredded coconut, sliced almonds, and sunflower seeds.
Add cinnamon and coconut palm sugar and stir into the nut mixture.
Spread the mixture in a single layer on a baking sheet.
Drizzle with the melted butter.
Bake for 20 minutes.
Nutrition Facts: 180 calories; 19 g fat; 4.1 g carbohydrates; 4 g protein.

Herbed Omelet with Smoked Salmon

You can enjoy this omelet anytime, but a breakfast of protein and fatty acids gets the day started right.


2 tbsp. butter
2 beaten eggs
1 tsp. tarragon
1 tsp. thyme
Salt and pepper to taste 1 tbsp. butter

2 tbsp. chopped onions 4 very thin tomato slices 2 smoked salmon sliced 1 tsp. capers


Whisk the eggs and add the tarragon, thyme, salt, and pepper. Melt the butter in a skillet and add the beaten eggs and chopped onions.
Cook for 3-4 minutes, until the eggs begin to set.
Transfer the omelet to a plate and top with the tomato and salmon slices. Sprinkle with capers.
Nutrition Facts: Calories: 239; fat 15 g; carbohydrates 4 g; protein 22 g.

Cheeseburger Salad

This is your favorite cheeseburger without the bun.


1 lb. ground beef
Salt and pepper to taste 3 cups chopped lettuce 1 small diced onion
1 sliced tomato

1⁄4 cup shredded cheddar cheese 4 tbsp. oil and vinegar dressing


Fry the ground beef in a skillet for 4 minutes.
Add the onion and cook for another 5 minutes.
Place the beef and onions in a bowl and add the remaining ingredients, except the dressing.
Coat with the salad dressing.
Nutrition Facts: Calories 290; Fat 14 g; Carbohydrates 6; Protein 25 g.

Cauliflower Rice

This very simple recipe is for basic rice. You can dress it up with vegetables, spices, or stir fry it. Use this anytime you need rice as a side dish or in a recipe.


1 cauliflower head


Chop the cauliflower into florets.

Place the florets in a food processor and pulse until you have a rice- like consistency.
Cook the rice in a pan of salted water for 5 minutes.
Nutritional Facts: Calories 21; Carbohydrates 5; Fat 0; Protein 0


These zoodles made from zucchini taste like noodles. A spiralizer is the easiest way to create zoodles, but you can also use a mandolin. Zoodles get soggy very easily, so do not cook for more than 1 minute. Season with butter or shredded cheese.


1 zucchini


Use a spiralizer to create pasta strands.
Bring a pot of salted water to boil and cook the zoodles for 1 minute.

Bacon-Wrapped Chicken

A very decadent and delicious way to enjoy chicken.


2 lbs. boneless and skinless chicken breast

2 cups chopped spinach 1 cup sliced mushrooms 1 cup cream cheese
1⁄2 cup cottage cheese Salt and pepper to taste 12 slices bacon


Preheat the oven to 375 degrees
Combine the spinach, mushroom, cream cheese and cottage cheese in a bowl.
Season the mixture with salt and pepper.
Use a mallet to flatten the chicken pieces to a 1/2 -inch thickness. Use a sharp knife to cut pockets in one end.
Spoon the mixture into the pockets.
Wrap two bacon slices around each chicken piece.
Brown the wrapped chicken in a skillet 5 minutes each side.
Place the chicken pieces in a baking dish.
Bake the chicken for 45 minutes. The bacon should be crispy and the chicken done.
Nutrition Facts: Calories 390; Fat 22 g; Carbs 3.9 g; Protein 41 g.

Cobb Salad

This salad is very high in protein. Enjoy.

Ingredients for Dressing:

1 tbsp. olive oil
1 tbsp. white vinegar
1 tsp. Dijon mustard
2 tbsp. diced onion
Salt and pepper to taste

Ingredients for Cobb Salad:

3⁄4 cup cubed cooked chicken 1⁄2 cup diced tomatoes
1⁄2 cup blue cheese
2 tablespoons blue cheese

1 sliced hard-boiled egg
2 cups chopped greens
1 sliced avocado
4 cooked and sliced bacon slices


Arrange the greens on a plate
Arrange rows of chicken, diced tomatoes, blue cheese, egg slices, avocado slices and bacon pieces on top of the greens.
Combine all dressing ingredients.
Drizzle the dressing over the salad.
Nutrition facts: Calories 295; Fat 11 g; Carbs 4 g; Protein 22 g.

Slow Cooker Pot Roast

This pot roast is prepared without potatoes or carrots. If you add them, adjust the carbs accordingly.


2 lb. chuck roast
Salt and pepper to taste 1 tbsp. olive oil
2 minced garlic cloves
1 chopped onion
2 1⁄2 cup beef broth
1⁄2 cup dry red wine


Season the roast with salt and pepper.
Salt and pepper the roast.
Heat the olive oil in a skillet and brown the roast on all sides. Place the roast and remaining ingredients in the slow cooker. Stir the ingredients to combine.
Cook on low for 6 hours.
Nutrition facts: Calories 242; Fat 12 g; Carbs 9.8 g; Protein 21g.

Spinach and Sausage Soup

This soup is loaded with flavor while remaining very low in carbs.


1 lb. spicy crumbled Italian sausage 1 tbsp. olive oil
1 chopped onion
2 sliced carrots

1 minced garlic clove
2 tbsp. red wine vinegar 1⁄2 tsp. oregano
Dash of hot sauce
4 cups chicken broth
1⁄2 cup whipping cream

2 cups baby spinach Salt and pepper to taste


Heat the olive oil in a skillet and saute the crumbled sausage for 5 minutes, until it is no longer pink.
Transfer the sausage to a plate and drain on a paper towel.
Saute the onion, garlic, and carrot in the same pan.

Deglaze the pan with the red wine vinegar.
Add the chicken stock, whipping cream, oregano and hot sauce and stir well. Season with salt and pepper.
Simmer the soup for 5 minutes.
Transfer the sausage back into the pan and stir in the spinach. Cook for 1 minute to allow the spinach to wilt.
Nutrition facts: Calories 137; Fat 7.8 g; Carbs 2 g; Protein 11g.

Tandoori Chicken

Tandoori chicken is all about the spice marinade. Serve it with some cauliflower rice.


2 lbs. chicken thighs

Ingredients for Marinade:

1 cup plain yogurt
2 tsp. lemon juice
Salt and pepper to taste 2 tbsp. olive oil
2 minced garlic cloves
1 tsp. chili powder
1 tsp. grated fresh ginger 1 tsp. garam masala
1⁄2 tsp. cumin


With a sharp knife, cut several slits into the chicken thighs. Season the chicken with salt and pepper and drizzle with the lemon juice.
Combine the remaining ingredients in a large bowl.
Place the chicken in the bowl and coat thoroughly.
Refrigerate up to 24 hours. The longer you marinate, the more flavor is absorbed.
Preheat the oven to 375 degrees.
Line a baking sheet with aluminum foil and layer the chicken on top.
Bake for about 45 – 50 minutes, until the skin is nice and crispy. Nutrition facts: Calories 145; Fat 5.8 g; Carbs 2.3 g; Protein 17g.

Click here to access my exclusive Ebook KETO DIET 101 <<

Curried Lamb

Filled with exotic spices, this curry dish is perfect with keto rice.


2 lbs. lamb meat
1 tbsp. olive oil
1 diced onion
3 minced garlic cloves 1⁄2 tsp. grated ginger 1⁄2 to. turmeric

1⁄2 tsp. curry powder
1⁄2 tsp. garam masala
2 cups beef stock
1 cup plain Greek yogurt 1 tsp. lemon juice


Cut the lamb meat into small pieces
Sauté the onion in the olive oil for 5 minutes, then add the garlic, ginger, turmeric, curry powder and garam masala. Stir for another 5 minutes.
Add the meat and brown it for 10 minutes.
Pour in the beef stock and simmer for 40 minutes.

Remove from heat and stir in the yogurt and lemon juice. Nutrition Facts: Calories 329; Fat 17 g; Carbs 9.1 g; Protein 36 g.

These tasty biscuits are great anytime. They freeze well, so keep them handy.

Cheddar Biscuits


2 cups almond flour
1 cup shredded cheddar cheese 1 cup coconut oil
1 cup cream cheese
3 eggs
2 tsp. baking powder
1 tsp. baking soda
Dash of salt


Preheat oven to 325 degrees.
Cover a baking sheet with aluminum foil.
Place the flour and the cheese in a food processor and pulse to a grainy consistency.
Add the baking powder and baking soda.

Heat the cream cheese and coconut oil in a small pan and warm until they melt. Stir to a creamy smoothness.
Whisk the eggs and add the salt.
Stir the flour mixture into the egg mixture and stir until a dough forms.

Use a tablespoon to drop the dough onto the baking sheet.
Bake for 25 minutes.
Allow the biscuits to cool for slicing.
Nutrition Facts: Calories 106; Fat 11.1 g; Carbs 2 g; Protein 3.9 g.

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