How to Start the Ketogenic Diet on a Budget

The ketogenic diet is a dietary regimen that, if followed to the letter, will almost certainly lead to weight loss. However, despite this fact, many people are initially hesitant about starting the ketogenic diet because they believe it will be too expensive. This article is written to debunk this myth and shed light on the fact that starting a ketogenic diet can be done without spending a lot of money.

Here are some tips for how to start a ketogenic diet on a budget:

Count the carbohydrates you are eating, not the calories

The ketogenic diet is basically just a low-carbohydrate diet. Your daily caloric intake will have to be adjusted so that it includes enough fat for your body to run off of, but makes up for fewer carbs than before. Rather than trying to figure out what percentage of your daily calorie intake is carbs, just keep the total number of carbohydrates you eat each day to under 30 grams.

Don't be tempted with cheap food substitutions

When you are first starting the ketogenic diet, there are always going to be snacks and other foods that may seem tempting but aren't exactly on your new diet's approved list. For example, eating sugar-free jello is not a ketogenic diet-approved practice and it will increase your carb intake while you're on the diet. As tempting as junk food substitutes are, try to stick with the items that are explicitly allowed by your diet's dietary guidelines.

Buy in bulk when possible

Oftentimes, you will be able to find bulk food items that are less expensive than buying them in smaller quantities. This can apply to many different foods, including staples like olive oil and coconut oil, but also to ketogenic friendly meats like chicken thighs.

Be aware of your budget. If you currently spend all or most of your money on food, cutting down to the ketogenic diet may be difficult because you are not used to eating very little. However, if you can get your mind right for this new change in your life, you will likely find it much easier once you make the commitment to start eating healthier.

Find a friend or partner who is also trying out the ketogenic diet. This is a great way to have someone that can help you stay on track with your new diet and also give you encouragement when things seem difficult. Cooking for two people who are trying out the keto diet will probably cost less than cooking for one person because there will be less food waste.

Be creative!

For example, don't just eat lots of meat. Think about using fats that you would not normally use to cook with, like coconut oil and olive oil. This will expand your recipe book and help you think of new ways to prepare ketogenic-friendly foods.

Buy spices in bulk!

Having a good selection of spices at home can help you dramatically improve the taste of meals.

Some spices that are great to have on hand for your ketogenic diet include salt, pepper, oregano, cumin, chili powder, garlic powder, and paprika.

Meal Prep

Get a storage container that is airtight and deep enough to hold all of the food you plan on eating for one meal.

Gather any ingredients and utensils you will need beforehand (cutting board, knife, etc.).

Put two or three scoops of your chosen protein source into your storage container. You can always add more later if it seems necessary, but you want to make sure that all of your protein for one meal fits into your container without any problem.

Add some vegetables and/or other sources of fat (olive oil, coconut oil, etc.) on top of the protein source in your container. Once again, you can always adjust this later if need be.

Put the lid on your storage container and shake until everything is well-mixed.

Place your meal-prepped storage container in the refrigerator overnight or for several hours before eating it.

When it's time to eat, remove the lid on your storage container. Put the contents on a plate or in a bowl, and fire up your stove!

If you are following the keto diet properly, this meal will have about 80% of your daily fat intake, 25% of your daily protein intake, and less than 50 grams of carbs per serving!

This method is simple and extremely effective. You can meal prep for multiple days at once, which will give you a lot of variation and keep your diet from getting too boring.

Make sure to follow the ketogenic guidelines on ingredients like spices and oils that allow for some flexibility in what types of foods you can eat.

If you are looking for a simpler method, try making a keto-friendly version of keto-friendly foods that you already enjoy. Some examples include nachos with cheese as a substitute for tortilla chips, "bacon" wrapped around chicken instead of breaded and fried, or chili dipped up with celery sticks instead of crackers.

Don't give up! It is normal to have days where you feel like you will never succeed on this new diet but try to follow through and realize that those feelings will pass and soon you won't even notice them anymore. Stay motivated and think about the long-term goal of having a healthier lifestyle.