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Not your doctor’s keto

Keto light in 3 easy steps (yes, it’s true)

By Nora PPublished 4 years ago 3 min read
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Forget what you have read about keto and the reality of staying in keto and the complicated lifestyle that apps and nutritionists selling books online want you to believe. If you are not required to be in ketosis and looking up your healthy eating game to feel better and shed a few pounds, follow these steps.

It becomes a scary proposition to think that there is no way to sustain ketosis, let alone afford the volume of specialty food and ingredients necessary to make this fancy diet work. Truth is, it’s about making better and more natural (and healthier) food choices whenever you eat. Every meal can follow the keto balance of mostly fat followed by protein and carbs just by simple substitutions.

That’s what the first step is all about. Take your pantry for instance. Most foods in an average pantry are loaded with preservatives. Those snack foods and cereals loaded with sugar and empty carbohydrates go first.

So you are thinking to yourself, “I can’t live without chips and granola bars. And how will I get by without cereal for breakfast?” We did, too. But with a few handy substitutes like eggs and bacon, or full-fat yogurt and berries, you’ll wonder why you waited.

Step 1: Get rid of the empty carbs in your life. (Step 2 and 3 are the same!)

Oh, and that also includes crackers and bread (unless they’re Keto and follow our earlier guideline of 70-20-10). The list of better-for-you carbs is longer than you might think; your cupboard won’t be bare. But what previously may have been pastas, rices, potatoes, chips, sugary granola bars, ramen, canned beans and miscellaneous cans of soup and crackers, you’ll now find nuts and seeds, good proteins (think jerky) and carbless snacks you may even make (like kale or spinach chips).

Like jerky, salamis and sausage is on the menu. As is bacon. But in clean eating keto (yes, there are varieties) you won’t be only eating bacon and lard. We’re focused on the good stuff. Think leafy greens, good-for-you protein (like salmon... often) and limit fillers such as rice.

So you’re wondering where you will be shopping in the grocery store. Stick to the produce section. The majority of your shopping will be there and the dairy and meat aisles. That’s where the good stuff is.

Your new staples:

nuts - nut butters - seeds - chia jams (berries only) - kale chips (store bought or homemade) - all meats - all whole-fat dairy (unless you are dairy-free like me, then Almond alternatives) - lots and lots of vegetables (70% green, orange and red) that are mostly leafy - berries - butter (we like organic, non-GMO or hormone treated) - coconut oil - ghee - cage-free organic chicken (or duck, if you are allergic) eggs

You’ll arrange your plate every meal with a 70-20-10 split of fat to protein to carbs (and have extra salad (or burger (no bun)) every lunch. Most protein has a healthy dose of fat, which makes this that much easier. Visualize you plate like a pie chart and you’ll be on your way.

If you can’t live without sweets, watch for our regular infusion of goods that are totally Keto. And in our next post you’ll learn how to plan a Keto-friendly day of food (full food lists included to take to the store) and the tools and tricks we love to keep us focused!

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About the Creator

Nora P

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