So you’re ready to try the keto diet.
But… you probably have a million questions:
- What foods are in? What foods are out?
- How will I feel? Will I be tired?
- Can I drink? Will I have a social life?
Don’t worry. We’re here to help.
There are all sorts of shopping lists and meal plans out there. It’s overwhelming.
We promise to keep it simple for you. And share our lessons learned after years of keto living.
Eggs. Cheese. BACON!
This is gonna be fun. You got this.
But First, Why Keto
So... why are we doing this again?
We want to induce “ketosis” — a process our body uses to get energy from fats instead of carbohydrates.
It’s a perfectly natural process. It’s how our ancestors survived and thrived between meals (sometimes weeks back then).
Okay, but why would we want to do this?
Well, some amazing things happen when our body runs this way.
The ketogenic diet has been shown to:
- Moderate insulin and provide stable energy levels
- Boost cognitive performance
- Decrease anxiety and stress levels
- Starve cancer and precancerous cells (wow!)
It has also been proven to cure epilepsy overnight, when even the most potent drugs fail. That is how the ketogenic diet was first used back in the 1920s.
The keto diet is experiencing a renaissance today.
People are using it as a lifestyle, not just a medical treatment.
The more we learn about this way of living, the more exciting it becomes.
What is the Ketogenic Diet?
Keto is simple. You keep restricting carbs, eat moderate protein, and load up on healthy fats.
This basic split (by calories) will put most people into Ketosis within 2 days or so:
Now we gotta be honest...
...we NEVER calorie count.
There are all sorts of fancy macro calculators and even services that will make you custom diet plans - we’ll refer you there if you want extra focus on specific weight loss or muscle gain goals.
We ensure we eat the right foods until we’re full. Easy enough.
Okay, now let’s cover what’s in and out.
What Can You Eat?
The answer is anything that gets you into ketosis. Keto does not operate from an arbitrary list of rules.
We just need to stick to the science.
The diet IS restrictive. But rather than memorize a list, we recommend asking 3 simple questions:
1. How many net carbs per serving?
Net carbs = total carbs - fiber. Anything over 5g is OUT.
2. Are you eating healthy fats?
Monounsaturated and saturated fats are better than polyunsaturated fats.
There are a few exceptions (like salmon and walnuts), but generally this means NO refined vegetable oils like corn, canola, and grapeseed.
3. How much protein per serving?
Anything over 20 grams should be eaten with healthy doses of fats. Avoid eating too many lean chicken breasts.
Remember, we need to moderate our protein.
Protein can be converted to glucose through a process called gluconeogenesis. This is why protein is only 54% ketogenic, while fats are 90% ketogenic.
Shopping List
A full keto food list can be overwhelming.
Many people never get past staring at those infographics.
The truth is, we only really need a short list to thrive on keto.
Like many things in life, our philosophy follows the Pareto Principle. A.K.A. 20% of the foods on our list deliver 80% of the taste and nutrition.
The secret is to find out which ones.
Famous investor Warren Buffett says he can improve your investment returns dramatically by giving you a punch card that would limit you to 20 choices for your ENTIRE life. You’d think real hard about those choices, wouldn’t you?
Why not do the same with food? You can improve your health by picking the best. On the next page, we’ll reveal the first 12 on our punch card.
(We need more time to think about the other 8... a lifetime is a long time, ya know!)
1. Eggs
Eggs are loaded with healthy fats, protein, and B vitamins, which you will need with grains from your diet.
They’re cheap and downright delicious. You’d be crazy to start your morning any other way.
2. Bacon
Besides being the most delicious food ever invented (I mean come on.. who doesn’t like bacon!?), bacon has many benefits to the keto diet. It’s fatty, full of protein and versatile.
You can cook it in the morning with eggs and save the fat to make veggies for dinner. Just make sure to find brands with low to no sugar.
3. Salmon
Salmon is the fatty fish of choice for keto. It’s protein-rich and a great source of essential Omega-3 fatty acids like EPA and DHA.
Salmon is affordable and sustainably sourced. And it’s perfect on the grill with just salt and pepper. Dinner, solved.
4. Sardines
We are going out on a limb here and say... Sardines are the #1 superfood NO ONE is talking about right now (besides Tim Ferriss of course).
They are full of Omega-3 fatty acids and protein. They have more vitamins and minerals than we could list on this page. And you can take them anywhere.
Oh ya... about the taste. You’ll learn to love them, we promise!
5. Steak
Need we say more?!
Make sure to pick fatty cuts like ribeyes. Grass-fed is best if you can find it.
Perfect on the grill or in a cast iron skillet with olive oil and butter. The keto diet allows you to have your steak and eat it, too.
6. Broccoli
Just one cup of broccoli delivers 5g of fiber, 4g of protein, and tons of Vitamins A, C, and K. It also has phytonutrients that are anti-aging and neuroprotective.
Cook it in butter and olive oil for the perfect complement to any dinner.
7. Spinach
Another super-green, spinach, has all the health benefits of broccoli and can be used in almost any keto meal.
It’s the ideal base for a keto salad and cooks in minutes with olive oil to make a great side.
8. Coconut Oil
Coconuts are nature’s best source of medium-chain triglycerides (65 %+).
These MCTs are processed directly in the liver and converted to energy faster than other fats.
With fats as your only energy source, MCTs will keep your energy levels up during your first week.
Plus, coconut oil is naturally sweet and delicious. Fear not your sugar cravings.
9. Olive Oil
Rich in healthy monounsaturated fats and goes with anything you can think of.
Douse your meats and veggies with olive oil as a no-brainer way to get extra fats.
10. Avocados
Of more than just guacamole fame, avocados are keto folks’ best friend. You could claim avocados are the #1 healthiest food on the planet.
They are loaded with healthy plant-based fats. Each one has 10g of fiber and twice the potassium of a banana. Take that carb!
Slice them on eggs, top them on salads, or eat them raw with a spoon—the possibilities are endless.
11. Almonds
The go-to keto snack. Almonds have healthy fats, fiber, protein, and more calcium and magnesium than any other nut.
They are delicious, portable, and yes... addicting. Eat them raw from the bag or blend them with coconut oil to make your almond butter.
12. Butter
Yum. We recommend a grass-fed variety – Kerrygold Irish Butter is as good as it gets.
Total Cost for the Week
Budget is looking on point! We still have $8 left in the tank. More about that in the next section.
| Food | Serving Size | Servings/Wk | $ per Week |
| Eggs | 1 Egg | 24 | $5.98 |
| Steak | 8 oz | 2 | $14.99 |
| Salmon |
|
3 | $14.99 |
| Sardines | 1 can | 3 | $8.97 |
| Bacon | 1 oz | 12 | $4.99 |
| Spinach | 1 cup | 12 |
|
| Broccoli | 100 g | 9 |
|
| Coconut Oil | 1 Tbsp | 14 | $6.99 |
| Olive Oil |
|
14 | $6.99 |
| Avocados | 1 medium | 7 | $7.85 |
| Butter | 1 Tbsp | 7 | $3.99 |
| Almonds | 1 oz | 14 | $6.99 |
$92.71
And what do you know, it gets us to 2,000 calories daily.
We hit our ideal macro ratio too:
Extras at The Grocery Store
Now take that $8 (or go wild!) and round out your shopping list with snacks and condiments.
Cheese
YES! You can eat cheese, such as cheddar, pepper jack, feta, or another type of cheese. Throw it on your salad or eat it right off the block.
Nuts
Can’t have enough of these. Pecans, walnuts, macadamias, and hazelnuts are all great picks in addition to almonds.
Dressings
Find a keto-compliant dressing at the store (it’s hard, trust us) or make your own. Avocado oil and apple cider vinegar make a simple but killer combo.
Sauces
Be careful here, as most sauces are full of sugars or bad fats.
Sriracha, Tabasco, mayo, mustard, and soy sauce are all great options for bringing your meals to life.
Want to save another trip to the grocery store? Check out these 37 Clean Keto Snacks You Can Buy on Amazon Right Now
Meal Time!
Our pantry is stocked. Now, what should we make? Again, keep it simple.
Pick a few simple meals that you can eat day in and day out—at least to start. The goal is delicious, easy-to-make meals that deliver on macros and won’t break the bank.
Breakfast
Keto breakfast is EASY.
Every morning starts with a scrambled egg bowl, topped with bacon and/or avocado.
And seasoned simply with salt and pepper. Add your favorite hot sauce, kick it up a bit!
- 4 eggs
- 2 slices of bacon
- 1⁄2 avocado
| Calories | Fat | Net Carb | Protein |
| 500 | 39 g | 2 g | 32 g |
Coffee
Coffee, the keto way, is kind of a pain, but worth it.
If you’re like us, the day cannot begin without a fresh cup of joe. This is a perfect opportunity to get more healthy fats into your diet. And turn coffee into a treat!
You may have heard of “bulletproof” or “butter” coffee. Forget the cafe – make your own at home:
- 2 cups fresh-brewed black coffee
- 1 tbsp coconut Oil
- 1 tbsp butter
- 1 tsp heavy cream
- 1⁄2 teaspoon vanilla extract (optional)
Mix in a blender (preferred) or shaker bottle.
Have one in the morning, and you won’t be able to resist another after lunch.
Want to avoid a mess in the kitchen? Try our Keto Coffee or Keto Matcha for a delicious, all-in-one instant solution.
| Calories | Fat | Net Carb | Protein |
| 220 | 26 g | 0 g | 1 g |
Lunch
With every afternoon comes a MASSIVE salad.
Load it up with fresh greens, nuts, cheeses, and a fatty protein. Finish it off with a keto dressing and you have a perfect lunch. Here’s our favorite power salad:
- 2 cups baby spinach leaves
- 1⁄4 cup walnuts
- 1⁄4 cup crumbled feta cheese
- 1⁄2 medium avocado, sliced
- 1 can of sardines, packed in extra virgin olive oil
- 1 Tbsp of Paleo Kitchen Ginger Cilantro Avocado Oil Dressing
| Calories | Fat | Net Carb | Protein |
| 730 | 64 g | 7 g | 28 g |
Dinner
A great time to slow down and prepare a nice meal.
An ideal combination is a fatty cut of meat + a veggie cooked in more fat. These are staple combinations we turn to regularly:
- Grilled salmon + brussel sprouts cooked in bacon fat
- Grilled skin-on chicken breast + broccoli in olive oil
- Pan-roasted ribeye + cauliflower rice in butter
Our favorite is #1 above:
- 8 oz Salmon, lathered in coconut oil (1⁄2 tbsp) and grilled with lemon
- 1 cup Brussels sprouts
- 1 tbsp bacon fat
| Calories | Fat | Net Carb | Protein |
| 600 | 37 g | 4 g | 57 g |
Dessert
Let’s face it, cravings will happen. Be prepared.
Keto chocolate does exist, but we have to warn you: Some brands (we won’t name) can taste like asphalt.
Try dipping a ≥90% cacao chocolate bar in coconut and/or almond butter to cut the bitterness and enjoy a delicious dessert. Himalayan salt can help, too.
Potential Side Effects of Keto
Keto diet can lead to various side effects, especially during the initial phase as your body adapts to burning fat for fuel instead of carbohydrates.
Keto Flu
One of the most commonly reported experiences is the "keto flu," a collection of symptoms that may include fatigue, headache, nausea, dizziness, irritability, and muscle cramps.
These symptoms typically arise within the first few days to a week of starting the diet and are often attributed to electrolyte imbalances and carbohydrate withdrawal.
Digestive Issues
Constipation is another frequent concern due to the reduced intake of fiber-rich foods like fruits, vegetables, and whole grains.
Electrolyte Imbalance
The keto diet can lead to a loss of electrolytes like sodium, potassium, and magnesium, especially during the initial phase.
This depletion can contribute to fatigue, muscle cramps, and dizziness.
Keto Breath
As your body enters ketosis, it produces acetone, a type of ketone that can be exhaled.
This leads to a distinctive fruity or metallic odor on the breath, commonly referred to as "keto breath."
Nutrient Deficiencies
Long-term adherence to the keto diet without careful planning may result in deficiencies in essential nutrients such as vitamins A, C, K, and magnesium.
Kidney Stones
Some evidence suggests that a high intake of animal proteins and fats, coupled with low carbohydrate consumption, may increase the risk of developing kidney stones.
Managing Side Effects
To effectively manage these potential side effects:
Stay Hydrated
Drink plenty of water daily to support kidney function and overall health.
Balance Electrolytes
Incorporate foods rich in sodium, potassium, and magnesium, and consider supplementation if a healthcare professional advises.
Increase Fiber Intake
Consume low-carb, high-fiber vegetables and consider fiber supplements to support digestive health.
Monitor Nutrient Intake
Ensure a varied diet to prevent nutrient deficiencies and consider regular blood tests to monitor nutrient levels.
Closing Thoughts
As you begin your journey, here are some tools you can use to tackle some of the big challenges people starting keto face:
Dehydration
Water and electrolytes will deplete as your body burns off stored glycogen. Drink lots of water (64+ fl oz per day) and don’t be scared of salt. Salty drinks like bone broth and electrolyte supplements are great ways to stay hydrated as you adapt.
Booze
Do you need to stay home, locked in a closet, with your phone off? Well.. no. Most drinks have carbs, but we know you have a social life to live. So opt for dry red wines, like cabernets or pinots, and clear liquors like Tequila.
Cheating
Cheating. Shoot.. you had one too many beers or took down that cheesecake. Did you ruin it? No way. Relax... You might feel crummy, but your body will quickly return to a ketogenic state. The goal of keto is feeling healthy and happy, not strict adherence to rules.
Now go forth and conquer!
Thank you for reading!
Disclaimer: This website provides general information and discussions about health, nutrition and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Ben & Brandon are not doctors, registered dieticians or registered nutritionists.
