THE QUICK-START GUIDE TO

KETO QUICK-START GUIDE

JUST CLICK ON ANY SECTION BELOW TO JUMP TO IT

TABLE OF CONTENTS

1 - Welcome!

2 - Quick-Start Guide - 3 Steps

3. Short Keto Food List

4. Printable Freezer + Pantry

Essentials

WELCOME!Hi and welcome!

I’m Louise from The Keto Summit, and I’m so excited for you to get started on Keto.

Right now, you might FEEL excited, nervous, or hopeful.

That’s all normal.

Take a moment to recognize that this is a big and important step for you, because it’s another step in the direction of transforming your body, health, and life.

This book is designed as a quick-start guide to help you jump straight into a Keto diet.

3 STEPS TO GET STARTEDIF YOU’RE READY TO GET STARTED IMMEDIATELY, THEN HERE ARE THE 3-STEPS TO GET STARTED ON YOUR KETO JOURNEY IMMEDIATELY!

STEP 1 - Let others know about your commitment

Tell friends/family/co-workers about your commitment to start Keto diet. Explain to them how much this means to you and ask for their support in your endeavors.

And if your friends and family offer to help you, don’t brush it off!

Most of us love to help others - so whether it’s not bringing donuts to the office or whether it’s helping you at home with some of the food prep, let your family and friends know what they can do to make your life easier.

STEP 2 - Keep a Keto Journal

You don’t need to go overboard with tracking but having a record of what you ate and how you felt can be useful.

It’s great for troubleshooting if you’re not losing weight or if you’re plateauing.

It also allows you over time to determine how certain foods and actions make you feel. For example, if you don’t sleep enough one night, then you might experience more hunger and sugar cravings the next morning.

If you ate too much fat one morning, you might feel digestive discomfort during the day.

These correlations over time help you to figure out a diet and lifestyle that works perfectly for you!

You can keep this journal in a word or evernote file on your computer or phone, or else buy a physical notebook and write in the following headings for each day:

What did I eat?Breakfast:Lunch:Dinner:Snacks:Drinks:

How much did I sleep the night before?

What exercise/movements did I do today?

How do I feel today?

Fill this in daily as part of your morning or nightly routines.

STEP 3 - Go Shopping

Pick a start date and go shopping and get prepared!

Familiarize yourself with the main categories of Keto and non-Keto foods (see the next few pages) and shop for a few things to keep in your freezer and pantry.

There’s a SHORT KETO FOOD LIST on the next 2 pages along with a printable Freezer + Pantry Essentials list.

SHORT KETO FOOD LIST

There are lots of variations as to what’s Keto and what isn’t, and in many instances, a small amount of something like carrots or apples can add a lot of flavor to a dish without adding sufficient carbs to kick you out of ketosis.

We’ve tried to keep it simple, but there are nuances that aren’t covered on this short list.

NON-KETOFOODS TO AVOID:

• Grains• Dairy (except for ghee or

butter if you can’t find ghee)• Legumes, e.g. lentils,

chickpeas, soy, and peanuts• All Alcohol• Refined vegetable oils, even

“healthy” or “light” ones (e.g., canola oil, vegetable oil)

• High-carb vegetables (e.g., sweet potatoes)

• Sugars (including, honey, maple syrup)

• Artificial sweeteners• Sugary Fruits (including

pineapples, bananas, dried fruits)

• Processed foods (including ketchup, sodas)

FOODS TO ENJOY:

• Eggs• Avocados, coconuts, olives• Meats and organ meats• Fish and shellfish • Herbs and spices• Leafy green vegetables (e.g.

spinach, chard, kale)• Other veggies (e.g., broccoli,

Brussels sprouts, cauliflower, leek, asparagus)

• Healthy fats (e.g., avocado oil, ghee, coconut oil, olive oil, duck fat, lard, tallow)

• Some berries and fruits• Condiments like tamari

sauce, hot sauce, mustard, mayo (preferably Paleo mayo)

• Small amounts of nuts, seeds, 100% chocolate

• Coffee/tea

While vegetables and fruits do contain carbohydrates, they also have lots of beneficial fiber (for your gut to function properly) as well as tons of nutrients.

So please don’t avoid all of them! Be selective and choose ones lower in carbs like green leafy vegetables. You don’t have to eat kale, but try to experiment with spinach, arugula (rocket), romaine lettuce, chard, etc.

Other vegetables like broccoli, asparagus, and cauliflower are excellent too.

Small amounts of fruits (like 1/2 a small apple or orange) can also help to make your dishes tastier, but just watch you don’t add too much.

As a general rule, keep to the outside of the grocery store so that you miss all the processed food aisles. That way, there’ll be slightly less temptation.

Last tip - go shopping when you’re not hungry!

Stock up on some of these items so that even if you don’t have time to go shopping you’ll have ingredients to put together a delicious Keto meal!

Freezer & Pantry Essentials List

FOR YOUR FREEZER:(Buy these already frozen in packages for ease)

• Salmon/Cod• Bacon• Ground beef• Chicken drumsticks (with skin

on)• Chicken breast (with skin on if

possible)• Broccoli• Cauliflower• Spinach• Green beans

If you want to purchase grass-fed beef delivered frozen to your house, then check out ButcherBox and US Wellness Meats.

FOR YOUR PANTRY:(Links are provided for where to purchase online - you might have many of these already at home. Check out our more detailed Pantry List for more.)

• Gluten-Free Tamari Sauce (or Coconut aminos)

• Hot Sauce (check no sugar)• Paleo mayo• Mustard• Coconut oil/Ghee/Olive oil• Italian seasoning• Cury powder• Canned tuna/salmon/sardines• Chicken/Beef/Bone broth• Canned coconut milk• Salt• Black pepper• Your favorite spice/herb blends