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<figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"><div class="wp-block-embed__wrapper">
<iframe title="Sam’s Club Keto Grocery Haul | Getting Ready For Keto Camping" width="500" height="281" src="https://www.youtube.com/embed/PUBGEXMrj3E?feature=oembed" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe>
</div></figure>



<p><span style="font-weight: 400;">First of all, congratulations on making it this far. I&#8217;m confident you&#8217;ll find the keto diet rewarding for your taste buds and that you’ll reap the benefits to your waistline and your health in no time at all.</span></p>



<p><span style="font-weight: 400;">One of the most commonly asked questions when someone is just starting keto is: &#8220;What in the world do I actually eat?&#8221; Today, I will share a few different ideas for what you could eat on your first day on a keto diet.</span></p>



<p><span style="font-weight: 400;">First, let&#8217;s take a look at a sample low-carb menu for your first day:</span></p>



<h2 class="wp-block-heading">Sample Low-carb Menu</h2>


<div class="wp-block-image">
<figure class="aligncenter"><img fetchpriority="high" decoding="async" width="2000" height="1335" src="https://info.ketochow.xyz/wp-content/uploads/2021/06/chuttersnap-PYBmNk304G4-unsplash-scaled.jpg" alt="almonds" class="wp-image-62018" srcset="https://wp.ketochow.xyz/wp-content/uploads/2021/06/chuttersnap-PYBmNk304G4-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/chuttersnap-PYBmNk304G4-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/chuttersnap-PYBmNk304G4-unsplash-scaled-1024x684.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/chuttersnap-PYBmNk304G4-unsplash-scaled-1536x1025.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<h3 class="wp-block-heading"><b>Breakfast:&nbsp;</b></h3>



<p><span style="font-weight: 400;">Keto Chow flavor of choice</span></p>



<h3 class="wp-block-heading"><b>Lunch:</b></h3>



<p><span style="font-weight: 400;">1 cup full fat cottage cheese</span></p>



<p><span style="font-weight: 400;">1 oz. almonds</span></p>



<p><span style="font-weight: 400;">1/2 cup asparagus cooked in 1 Tbsp. coconut oil</span></p>



<h3 class="wp-block-heading"><b>Dinner:</b></h3>



<p><span style="font-weight: 400;">Cheesy scrambled eggs: 3 large eggs, 1 Tbsp. coconut oil, 1/4 cup shredded cheese</span></p>



<p><span style="font-weight: 400;">2 slices bacon</span></p>



<h2 class="wp-block-heading">Keto shouldn&#8217;t be complicated</h2>


<div class="wp-block-image">
<figure class="aligncenter"><img decoding="async" width="2000" height="1333" src="https://info.ketochow.xyz/wp-content/uploads/2021/06/zach-reiner-K4XHVhJk6kw-unsplash-scaled.jpg" alt="people eating at table" class="wp-image-62019" srcset="https://wp.ketochow.xyz/wp-content/uploads/2021/06/zach-reiner-K4XHVhJk6kw-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/zach-reiner-K4XHVhJk6kw-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/zach-reiner-K4XHVhJk6kw-unsplash-scaled-1024x682.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/zach-reiner-K4XHVhJk6kw-unsplash-scaled-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p><span style="font-weight: 400;">As you can see, keto doesn&#8217;t need to be complicated or expensive, and it doesn&#8217;t require you to be a chef. The best part? You can design your menu around the foods you love. So to get started, think about some of the foods you enjoy that were never allowed in low-fat diet plans. Things like bacon, eggs, sausage, avocado, butter, full-fat dairy, mayonnaise, and nuts are all low-carb, keto-friendly foods.</span></p>



<p><span style="font-weight: 400;">Then, you can use an app that allows you to log your food. If you aren&#8217;t sure which one to use, try Cronometer. It has an excellent food library done for you, which makes things easier in the long run.&nbsp;</span></p>



<p><span style="font-weight: 400;">As you prepare to begin keto, play around with different food combinations and make yourself a handful of personalized meal plans based on your favorites.</span></p>



<h2 class="wp-block-heading">Macros</h2>


<div class="wp-block-image">
<figure class="aligncenter"><img decoding="async" width="2000" height="1335" src="https://info.ketochow.xyz/wp-content/uploads/2021/06/jez-timms-8X3oqzxQQa4-unsplash-scaled.jpg" alt="meat is a great food to eat on the keto diet" class="wp-image-63002" srcset="https://wp.ketochow.xyz/wp-content/uploads/2021/06/jez-timms-8X3oqzxQQa4-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/jez-timms-8X3oqzxQQa4-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/jez-timms-8X3oqzxQQa4-unsplash-scaled-1024x684.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/jez-timms-8X3oqzxQQa4-unsplash-scaled-1536x1025.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p><span style="font-weight: 400;">Now, let&#8217;s talk about &#8220;macros.&#8221; Macros refer to the macronutrients of protein, fat, and carbohydrates. We avoid carbohydrates from grains, beans, legumes, fruit, and starchy vegetables on a keto diet.</span></p>



<p><span style="font-weight: 400;">For the best results in your first few weeks, aim for 20 grams of carbohydrates each day. Eat a moderate amount of protein and a lot of fat. A typical breakdown by percentage of calories would be about 15% carbohydrates, 20-30% protein, and 55%-65% fat. (These numbers may look a little different the longer you’re on keto, but it’s a good place to start.) </span></p>



<p><span style="font-weight: 400;">Feel free to play around with the protein percentage, especially if you&#8217;re feeling hungry. And don&#8217;t worry about hitting these percentages exactly. The key to success with the keto diet is to treat it as an experiment. Try something different for 14 days and then reflect on your progress and make adjustments.</span></p>



<h2 class="wp-block-heading">General Guidance</h2>


<div class="wp-block-image">
<figure class="aligncenter"><img loading="lazy" decoding="async" width="2000" height="1336" src="https://info.ketochow.xyz/wp-content/uploads/2021/06/simon-maage-tXiMrX3Gc-g-unsplash-scaled.jpg" alt="women together" class="wp-image-62021" srcset="https://wp.ketochow.xyz/wp-content/uploads/2021/06/simon-maage-tXiMrX3Gc-g-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/simon-maage-tXiMrX3Gc-g-unsplash-scaled-300x200.jpg 300w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/simon-maage-tXiMrX3Gc-g-unsplash-scaled-1024x684.jpg 1024w, https://wp.ketochow.xyz/wp-content/uploads/2021/06/simon-maage-tXiMrX3Gc-g-unsplash-scaled-1536x1026.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p><span style="font-weight: 400;">Here&#8217;s some general guidance that I share with clients:</span></p>



<p><span style="font-weight: 400;">For your first few weeks, avoid a large calorie deficit. Your body is learning how to adapt to the low-carb lifestyle you&#8217;ve chosen. It&#8217;s normal to feel fatigued and have a headache for the first week or two on a keto diet because your body is learning how to produce ketones and how to run on ketones for fuel. </span></p>



<p><span style="font-weight: 400;">During this time, you may experience cravings. Finding yourself daydreaming of your favorite carbs is perfectly normal during this transition period. This is simply your body saying &#8220;Hey you! I&#8217;m out of glucose. Gimme!&#8221; But it&#8217;s safe to <strong>ignore these demands</strong> because your body can and will make its own glucose. It&#8217;s just asking you to provide it by tossing some cravings your way. </span></p>



<p><span style="font-weight: 400;">To help with these cravings, and any </span><a href="https://info.ketochow.xyz/2020/09/8-things-to-know-before-starting-keto/"><span style="font-weight: 400;">keto flu</span></a><span style="font-weight: 400;"> symptoms you may see, <strong>use a high quality electrolyte supplement</strong> like those available through <a href="https://www.ketochow.xyz/products/electrolyte-fasting-drops">Keto Chow</a>.&nbsp;</span></p>



<p><span style="font-weight: 400;"><strong>Moving your body</strong> is just as important in your new healthy lifestyle as it was before. But your first few weeks aren&#8217;t the time to start an intense exercise regimen. Instead, focus on supporting your body with daily movement through walking, leisurely bike riding, yoga, stretching, pilates, and/or meditation. If you&#8217;re someone who works out intensely already, consider shifting your focus to strengthening your body in other ways. Pilates, yoga, and meditation are all challenging and can help you improve your intense workouts over the long run.</span></p>



<p><span style="font-weight: 400;">After a few weeks on the keto diet, you can introduce a caloric deficit and <strong>sustain a normal energy level</strong>—or you can ramp into a more challenging workout plan. I recommend choosing one of these two options after a few weeks and then adjusting your plan biweekly based on how you are feeling in your body.</span></p>



<p><span style="font-weight: 400;">Looking for a longer meal plan? View </span><a style="font-weight: bold;" href="https://bit.ly/3fLrSpU" rel="attachment wp-att-44906">my easy one-week meal plan</a>.</p>
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Getting started with your first day of keto: What should you eat?

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