Far too many keto coaches and authors complicate the keto diet. I found Maria Emmerich’s keto cookbooks and love her approach to following a well-formulated ketogenic diet — low carb, moderate protein and enough fat to satiate. Couldn’t be simpler, right.
I decided to expand my nutritional support for my clients by becoming a certified keto coach in 2018 and have since expanded further to include carnivore coaching in my offerings. When it came to deciding who I would take the coaching from, I decided on Maria and Craig Emmerich’s keto/carnivore coaching program.
Fast forward to 2021 and I was invited to do a webinar called “Keto 101 for Beginners” for the Keto Diet Summit – Making Keto Easier, Fun & More Effective Even If You’re Older. What an amazing privilege to share my passion with those who are curious about the keto diet!
After years of coaching keto clients and following the ketogenic way of living, I can honestly say keto can be as easy as 1-2-3. How? You might be asking — keep reading…
As with any new way of eating, you need to know what to eat. I would rather you focus on what you can eat instead of what you cannot eat — a more positive spin, for sure.
1. Whole Natural Real Foods — No Labels, Please
- think proteins, healthy fats, and non-starchy carbohydrates
- eat animals proteins like beef, pork, game, seafood, eggs, and dairy (if you can tolerate)
- non-starchy carbs include leafy greens, mushrooms, onions, garlic, cucumbers, zucchini, broccoli, cauliflower, and bell peppers, to name a few
- choose healthy fats like butter/ghee (if you can tolerate dairy), olive oil, avocado oil, tallow/lard (yes, these are okay but choose from good sources), cocoa butter, macadamia nut oil, coconut oil, red palm oil
- avoid the 3Cs & 3Ss for oils — canola, cottonseed, corn, safflower, soy and sunflower seed — for more information, check out Dr Cate Shanahan’s book or website
- you may decide to enhance your keto weight loss journey by eliminating or limiting dairy and/or nuts/seeds
2. Stock Your Kitchen with Keto-Friendly Foods
- purge foods that are trigger foods that you overeat or foods that are not keto-friendly
- stock your fridge, pantry, and freezer with healthy keto choices
- Why? The fewer the decisions you have to make the easier it is to choose well and maintain your keto way of eating
3. Make the Right Choice
- you have stocked your kitchen with healthy keto choices, so now choose your foods from what you’ve put there for you to eat
- evaluate your keto choices as good, better, best
- limit decision fatigue by limiting the food choices, and the keto recipes you use each week
Bonus: Do Not Buy Keto “Junk” Food
- especially at the beginning, I recommend you not purchase keto “junk” food
- if it has a label, put it back on the shelf
- too often keto junk foods are advertising low carb, but beware, they usually count net carbs (total carbs – fibre) and are deceiving you
- refer to #1 — eat whole, natural real food
It’s Your Turn
Are you looking to start keto?
Starting keto is always easier with a keto coach to guide, educate, and encourage you on your journey to making keto a lifestyle. As a certified keto coach, I would love to help you reach your wellness goals.