Nail down and track your macros

Macros = macronutrients = fat, protein, carbs. Knowing your macros is essentially what makes you ‘keto.’ So it should be obvious that it’s the #1 thing you need to get started. The general keto macronutrient recommendations are:
     Fat: about 70% of your calories
     Protein: about 25% of your calories
     Carbs: 5% of your calories

But it’s not enough to just know your macros—you need to actively track them too. Most people who flub going keto do so because they’re guessing at what they’re eating.

Keep in mind that macros are unique to you, your body, and your current life situation. There are several online calculators that will take these things into account to help you dial in the appropriate macros for you. Just be sure to track what you’re eating daily!

Make sure you’re supplementing appropriately

Pretty much all of the negative symptoms that you can experience in the beginning of keto can be prevented by getting enough electrolytes. This is huge, people! Lightheadedness, trouble sleeping, muscle cramps, bowel issues, cravings...the list goes on. The current guidance on salt intake is WAY lower than it should be. Sodium is a vital micronutrient that has gotten a bad rap. In your keto lifestyle, I’d recommend aiming for these levels:
     - 5000-7000 mg/day sodium
     - 300-500 mg/day magnesium
     - 1000-3500 mg/day potassium

How? You can make homemade electrolyte brews, drink bouillon, or add salt to bone broth. Just be sure to always be sippin’.

Set up for success

Prepping your kitchen will remove some major roadblocks or hiccups down the line.

1. Clean out the junk—did it come from a grain? Does it have ingredients you can’t pronounce? Is it sugary? Is it a bean or lentil? If you answered ‘yes’ to any of these questions about any of the foods in your kitchen, it’s time to let them go. Box them up and take them to your local food bank.
2. Stock your kitchen with good food—leafy greens, good fats, and quality protein are the base of your meals. You can get some for your freezer (broccoli, shrimp, chicken, brussel sprouts), some for your shelves (sunflower seeds, avocado oil, walnuts), and some for your fridge (arugula, salmon, eggs, hard cheeses). Supplement these ingredients with herbs and spices (some of the most micronutrient dense foods!) to add some flavor bombs.
3. Invest in any supplies you might need—blood ketone monitor and strips, food scale, measuring cups, or anything else your kitchen might be lacking!

Bonus: Get your mind right!

Arguably the biggest key to success is having your head in the right place. Knowing why you’re doing it—whether it be weight loss or health reasons—can be the thing that keeps you strong when you smell freshly baked muffins, pine after that ice cold beer, or feel too tired to take 5 minutes to whip up some frozen broccoli and chicken!