Getting started on Keto should be a slow easy process. Keto is not a “lose weight by the weekend” type deal. We provide you with the pre keto meal plan here.
At the very least it takes a few days to get the excess carbs out of your system.
Start the 30-day Pre Keto Meal Plan
Before you begin to change your eating plan, you’ll need to understand where you are, and where you want to be in terms of your weight and body fat percentage.
1. Your bodies basic stats
Firstly you need to get your basic measurements in order to understand your dietary requirements.
*Note: It’s always best to consult a doctor or nutrition specialist in terms of your dietary needs. Below are basic guidelines designed to give you an estimate for getting started on keto.
** Special Note: Be wary of the above advice, seek a specialist that understands the LCHF diet and the detriment that a high-carb diet has caused humans.
Based on your height, weight and physical activity, you need to calculate how many calories you can consume in order to achieve your goals.
Understand, that not all calories are created equal, but can still needs to be used as the basis for weight loss. You still need to consume fewer calories than you burn.
The easiest way to do this is to use an app that automatically measures this for you and will keep track of your food intake.
Healthy weight loss is considered consuming 30% less than your normal calorie intake, which on average will result in a 1 kg weight loss per week. Once you have this number, you can start planning your meals.
The next steps will include:
- Understanding the foods you are eating now.
- Learn about the macronutrients in the foods that you consume and start reading those labels!
- Get mentally ready for this change.
- Address some basic unhealthy habits that you have now before starting Keto.
2. Starting Keto
The 30-day pre keto meal plan for long-term goals.
Starting a new eating plan can be difficult, and honestly, jumping straight into such a drastic change is one of the main reasons why people give up.
The first step is all about preparation, not only for your body but also for your mind.
Giving up chocolates, breads, cereals, pastries is not easy! Don’t let anyone tell you otherwise.
Start by getting rid of bad habits! (Read my journey through keto for an idea of what those are).
Step 1 of The Pre Keto Meal Plan
The below steps are the very basics of being healthy. But these are very necessary to start in order to avoid keto flu symptoms and prepare your body for sugar withdrawal so that the symptoms are less severe.
- Drink lots of Water
- Generally drinking 2 – 4 Litres per day is considered healthy.
- You’ll likely find that you will be visiting the loo often.
- Do this for a week, in order to instil the habit.
- Eliminate sugar from your tea/coffee
- Depending on how many teaspoons you have, this might take a week or 2. Drop a half spoon daily.
- Don’t stress, you’ll get used to the taste.
This step can take you 1 – 2 weeks to get going, depending on where you are in the process. If you’re already a volume water drinker, you can probably skip a week.
But, at least by the end of week 3, you should be well on your path to being healthier and now we can start the Keto Diet. Its okay if you cheat during this period.
If you’ve followed our suggestions, you won’t experience Keto Flu.
Step 2 of The Pre Keto Meal Plan
During the 2nd Step (WEEK 3 – 4), you’ll be replacing things like rice and pasta with extra veggies instead.
If your still eating bread, have the fillings only. And always include an avocado. Avos are the poster child for keto because of the health benefits.
Serving Size 1
- Amount Per Serving
- Calories 244
- % Daily Value *
- Total Fat 23.5g37%
- Total Carbohydrate 7.2g3%
- Dietary Fiber 5.3g22%
- Protein 1.2g3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|
Get familiar with a food tracker. This will help you understand the macros of the foods you’re eating.
Get a food scale. You’ll be needing this for next couple of months, until you become familiar with your foods.
Ketosis is a natural state for your metabolism so you don’t have to train your body to change over, but rather because of the processed foods we’ve been eating and very likely sugary fruits and beverages, our body’s won’t be used to eating the non-starchy vegetables that you’ll be limited to. So although the pre-plan does help reduce the risk of Keto Flu, we are all different and there is no guarantee.
Say bye-bye to the obvious carbs. The obvious carbs are things like:
- Pasta / Rice
- Fizzy Drinks, Sugary anythings.
In Step 2 you’ll really need to understand what it is you are consuming. If you haven’t started measuring your macro and calorie intake it’s time to start. The easiest and most sustainable way to do this is to download an app on your phone. We would recommend (the fat secret) for this.
The key here is to limit your calorie intake per meal. Consuming about 500 – 700 calories per meal will ensure that you feel full, have all the nutrients you need, and to be honest you’ll probably feel like you can’t eat anymore food.
Depending on your current weight and level of activity you are probably looking at around 1800 – 2500 calorie intake per day.
Our suggestions are for people with low activity (burning about 2000 calories per day). If your more active, you’ll need to eat more.
Remember, Keto is not about limiting the amount of food you eat, but rather eating the right foods that allow you to feel full with the right amount of calories so that you are able to lose weight.
The combination of foods, meaning the meal plan is a very personal thing. Some might prefer some food combinations, where others won’t be able to stomach them. There are hundreds of meal plans out there, so you have a range of options. Like other websites and books we do offer a meal plan, but really Our suggestion is to find what works for you.
As long as you stick to the central idea you’ll be fine.
The last point to add is that if your eating healthy you DON’T need fancy supplements, bulletproof coffee or fat bombs. These are seriously are not needed, and have no place in a healthy lifestyle.