There are three main principles to remember when integrating a Keto diet into your lifestyle.
Determine individual macros for your needs and goals
Selecting Keto-friendly foods & beverages
Implementing a sustainable Keto lifestyle and celebrating your success
Determining Individual Macros
The keto diet macro nutrients (macros) are high fat, moderate protein and low carbohydrates (carbs). As a general macro guideline, keto works most effectively with a balance of 70-80% Fat, 15-25% Protein and 5% carbs. Use our macro calculator to determine your general macros.
The reductions in carbs produce “ketones,” fuel molecules produced by your liver from fat. The Keto diet enables your body to switch its supply of fuel from insulin to primarily fat. Some of us have a lot more fuel storage than others! There is not a requirement to track calories, but this is not a free ticket to eat as much food as you want. The macro calculator assists in determining how many grams of fat, protein, and carbs needed to reach your individual goals. It is important to understand that while macro calculators are a great tool for a general determination of macros, each person is unique. For more information on personal coaching that includes macro management, please see our coaching page.
There is another way also to track your macros, and this method is quite successful as well — food choices based on the percentage of macros instead of actual grams. As an example, all of the meals consumed in one day would be in the range of 70%-80% fat, 15%-25% protein, and 5% carbs. While still effective, this method requires you to track your calories instead of tracking macronutrient grams. Keto Corner's coaching programs achieved success using both macro tracking methods.Clients who implement the individual macro approach achieve their goals faster. Our plans help you determine how much to eat, what to eat and how to fully implement the keto lifestyle. To begin subscribe today!
Determining What to Eat
Adopting a keto diet may seem overwhelming as it did for me when I first began. I was challenged to find resources that included lifestyle versus a shopping list. In this section, we will explore keto-friendly foods as well as ideas for your shopping list. For an inclusive list of keto-friendly foods, meal plans, and recipes, subscribe to the Keto Corner service.
Read the ingredients of ALL prepackaged food!
Full- fat cheese
Nuts and seeds
Condiments: Salt, pepper, lime juice, vinegar (apple cider gets high fives in our home!), lemon juice, fresh herbs, and spices
Water (it's needed for hydration)
Sparkling water (especially if you are missing soda)
Unsweetened coffee (heavy cream is a great alternative)
Unsweetened green tea
Though carbs should be restricted, low-glycemic foods can be enjoyed as long as you’re maintaining a keto-friendly macronutrient ratio.
Not So Keto-Friendly Foods
The following foods should be restricted or avoided altogether:
Bread and baked goods
Sweets and sugary foods
Grains and grain products
Beans and legumes
Alcoholic beverages high in sugar or carbohydrates