Originally posted on  http://blog.amplemeal.com/2017/12/complete-beginners-guide-keto/.

Welcome to part three of our series on ketosis!

In the first two parts we touched on the benefits of ketosis and how it works in your body. Now, let’s get into a step-by-step guide to eating keto. This article covers four simple steps:

  • Learn your macros
  • Start eating keto (with a sample menu)
  • Stay strong for two weeks (and what to do if you’re having a hard time sticking to keto)
  • Add-ons and alternatives (and how to tell if you should change your diet)

Let’s get to it!

Step 1: Learn your macros

A ketogenic diet is built around your macronutrient ratio – the balance of fat, protein, and carbs you eat. The general guidelines are:

  • 60-80% of calories from fat
  • 15-30% of calories from protein
  • 5-10% of calories from carbs

There’s wiggle room here. You may be able to stay in keto with 10-15% carbs; your friend may need to stay at 5%. Everyone’s a little different. A good place to start is down the middle:

Assuming you eat 2,000 calories a day, that would be:

  • 50g of carbs
  • 100g of protein
  • 155g of fat

Here’s a good calculator for figuring out your macros. Once you have your numbers, you’re ready to begin your keto journey.

One thing to keep in mind: you want a…

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