Getting Started on Keto or LCHF diet

Here's a post to hopefully answer some common questions that I've had or that I've seen about Keto or Low Carb-High Fat diets.
There are 3 "types" of Keto eating. Strict, Lazy, and Dirty.

An LCHF (low carb-high fat) diet is similar, but not as restrictive. Generally with this diet you aim to keep your carbs under 50g, and you don't worry much about counting macros and calories.

Here is a great list of Keto foods. Just because it's on the list doesn't necessarily mean it's Keto, check the label, always! When possible, buy block cheese that you grate yourself. In most pre-shredded cheeses, they add potato starch. 

You want full fat, not reduced fat when it comes to dairy.

Most people download a free app to use. I personally use Carb Manager. It's easy to use and it has most foods in their database so you don't have to put in all the nutrition info. You simply put in your information and it sets your daily limits for calories, carbs, fat, and protein. 

Carb Manager or similar apps are very helpful, especially in the beginning. After you've tracked your macros for a while you learn how many carbs foods have and can calculate it in your head, but this keeps you on track. Many people think they absolutely HAVE TO meet their carbs, calories, fat, and protein. You don't. It's better to get as close to your protein amount and calories. If you aren't getting enough calories, your body won't burn anything and you'll be extra tired. Your fat consumption will help keep you full and help keep you satisfied. You shouldn't ever starve on this diet. If you already have some fat to lose, cut way back on your fat but get at least 50g. 

If you go way over your targets, don't stress! Just get back on track tomorrow. If you hit your targets but find yourself starving, eat! You can always pick a low carb snack like Pork Rinds, pepperoni slices, cheese sticks,etc. 

You will hear so many different things about how to do this diet. You will see people who test their ketones to see if they are in ketosis (good thing, it means your body is using fat instead of carbs for fuel), you will hear so many ask about Intermittent Fasting (IF) and a hundred different questions about cheat days, is this and this keto-friendly? 

My advice? Start by just cutting your carbs and processed food. If it's processed and in a box, it's most likely not healthy to start with. Toss the bread, potatoes, corn, sweets, cake mixes, chips,etc. 

Natural sweeteners like Stevia, Monksfruit, Truvia, Swerve, etc are fine to use.

Avoid artificial sweeteners. Splenda, Aspartame, etc. 

Check labels.

When reading labels and counting carbs, take the total carbs, subtract the fiber and the sugar alcohols. This is NET CARBS. Some count total carbs, others go by net carbs. 

When it comes to fruit, stick with berries, but only as a rare treat.

Keep this diet simple. Low carb, whole, natural foods you have to cook. Drink a ton of water. You don't have to add exercise to lose weight. It can take weeks before you lose any weight, stick with it. You will feel better before the scale moves. 

Here's a typical day of eating for me:

Breakfast: 2 eggs, 2 slices bacon OR Keto Coffee

Lunch: Chicken breast, steamed broccoli and cauliflower, or salad.

Snack 1: Pepperoni slices with cheese stick, walnuts or sesame seeds

Dinner: Crustless Pizza casserole with salad, OR hamburger steak with steamed veggies.

Snack 2: Turkey, chicken, or tuna in a lettuce wrap.  

Lots of meat and veggies. I use real butter for my vegetables, I cook with Olive Oil and use baby spinach, kale, arugula, and a little iceberg lettuce in the salads. Minimal amount of salad dressing.