Let’s talk about the most important part of getting into ketosis…EATING! If you’ve been following along in my Operation Ketosis series, you’ve learned about the importance of macro tracking and measuring ketones as you’re working your way into ketosis.
I mentioned in my first post that my macros will be slightly higher this round as I will be breastfeeding. It could have an effect on my ability to get into ketosis but if I am really careful and intentional with my eating, I just might be okay!
To recap, my macros are going to start at 1800 cal | 80g P | 50g C | 135g F.
What you eat plays the biggest role when you’re working to get into ketosis. It is an absolute MUST that you limit your carbohydrates to 20-30g per day and increase your fat. Remember, you’re retraining your body of everything it’s known up to this point. It might freak out a little bit. It might make you feel like death for a few days. But it will even out and do what it’s supposed to do! The human body is the most incredible machine and knows what it’s doing!
W H A T W O R K S F O R M E
When I first started keto, I was a slightly confused about what to do and not to do in terms of food. I stressed about eating all my fat grams. I remember putting Caesar salad dressing on eggs just for the fat. Yuck! I wised up pretty quickly though and realized I didn’t need to put that much pressure on my food log.
This time, I’m going to keep my food simple. I really believe the more basic you keep things those first couple of weeks, the more successful you’re going to be on keto. This will be extra helpful for me because I won’t be able to do a lot of cooking for the first few weeks after delivery.
So, what constitutes simple keto? Well, let’s explore that.
B R E A K F A S T
Coffee. Duh. I like to use a little half n half and sugar free Torani syrup in mine. That’s all. Coffee fills me up for a while so I tend to wait till mid morning to eat.
As for food, I plan to stock my freezer with pancakes, waffles, and egg bites to make things easier. Having stuff to grab and go/reheat is really helpful for busy mornings, especially if you’re a working person! By the time you get to your office, your food could pretty well be thawed out. My husband does this often as well! Each of those recipes reheats really well and are great meal prep options!
L U N C H
Having a newborn to tend to is going to mean I can’t just load up and run through the drive through or whip up something in the kitchen. Snacky lunches, as I call them, are my saving grace on hectic days.
I’ll keep my fridge stocked with cheese cubes, olives, uncured lunch meat, hot dogs (yes, hot dogs!), tuna salad, hard boiled eggs, and bagged salad. There’s plenty of fat to be added with cheese, ranch dressing, mayonnaise, guacamole etc. I’ll probably incorporate some berries into my diet too since I am going to need extra carbs. Berries are the best option for fruit cravings!
(Pro tip: If you have an Instant Pot, use it to prep your hard boiled eggs for the week. They take just a couple minutes and peel perfectly!)
Lettuce wraps and low carb wraps (such as Flat Out or Joseph’s Lavash Bread) also make great options for sandwiches. I like to keep those in my pantry too. Add some pork rinds, macadamia nuts, almonds, or Cheese Whisps to your plate for the crunch factor and work in some extra fat grams. Pork rinds are really good dipped in guacamole!
You can meal prep just about everything listed, too! Use snack size ziplock bags to portion out your cheese, olives/cucumbers, pork rinds, etc. and keep them in the fridge/pantry for a grab and go option. Make sure to weigh your nuts for proper portion sizes!
S N A C K S
When you’re in ketosis, the desire to snack kind of goes away. One of the many benefits of ketosis, actually! But when you’re getting into ketosis, the munchies will sneak up on you so it’s helpful to be prepared.
I have a feeling I’m going to be extra snacky this time. I didn’t experience that before but add sleep deprivation and off the chart hormones and I have a feeling things could get ugly. To prevent major binges, I stocked up on some of my FAVORITE keto snacks!
Simms Meat Sticks (Aldi)
Elevation Carb Smart Bars (Aldi)
Each of these have great macros and are delicious! The Elevation bars contain Maltitol so I will eat them sparingly but they taste JUST like candy bars so the bubble guts are worth it sometimes! Ha!
D I N N E R
Remember I said keeping it simple is going to be key the first few weeks as you transition into ketosis? The same applies at dinner time. Picking EASY recipes that cook quickly and can be meal prepped are going to be my go-to. A few of my favorites are:
With the exception of the fried rice and beef and broccoli, these recipes can be made ahead of time and frozen. The pork fried rice is great to make ahead of time (or even meal prep for lunches). I love that with my Sugar Free Yum Yum Sauce.
If you have time to cook, then the sky is the limit. But if you’re like I am going to be, pressed for time and low on energy, then easy is best. And ya know what, if you eat the same thing 3 times a week, that’s okay too! You don’t have to cook a full meal every night to get into ketosis. Remember, the key is LOW CARB – HIGH FAT not fancy 3 course meal. As you become fat adapted and feel comfortable with your macros, definitely start experimenting and trying all the yummy recipes all of us keto bloggers write for you!
Sheet pan dinners are a great option too! I don’t have a “recipe” on my blog but if you bake some chicken breasts (seasoned however you like) with a bunch of veggies at 400 for about 40 minutes, you’ll have a delicious dinner with minimal clean up.
Get your fats in with side salads (ranch and Caesar are the best dressing choices), butter on your veggies, and creamy/cheesy sauces. Try loaded broccoli one night! Top your broccoli just like you would a loaded baked potato. So delicious! Topping anything with bacon is a good option too!
R E C A P
This may seem overtly simple and boring to some but that is what I have found to be most helpful when I am trying to get back into ketosis.
Keto is great because you can do it however YOU want as long as it fits YOUR macros. Keto is 100% adaptable, as I said at the very beginning. Finding your groove is part of the process. Remember to track your macros, drink your water, and NOT stray from your plan! When the weekend rolls around, keto foods roll right along with it! Be strong, don’t give into temptation, and in a short matter of time you’ll be in ketosis and on your way to a healthier YOU!