Hello, Darlings! Keto Diet Day 1- What Do I Eat? Remember the Keto Diet is all about no sugar, low carb, and high fat. Today is the first day on your journey to be fat-adapted. That means changing your body’s fuel source from burning glucose (sugar) to burning ketones (fat).
Check out the video “Fat Is Your Friend” for a quick lesson on why you are eating fat on Keto Diet.
Right now if you have been eating a Standard American Diet (SAD) your body is burning glucose for fuel. Any extra is stored as fat. You will know this because you will feel tired and hungry within 2 hours of eating. We need to change that to burn ketones for fuel instead of glucose. But before we can even start making ketones, you have to decrease your glucose. This is going to take time.
Keto Diet Day 1- What Do I Eat?
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First Step- Getting Use To Taste And Feel Of Fats
So in the meantime, we are going to work on getting you eating good fats. The good news about fats, they make you feel full. This is called satiety and will help with cravings (they WILL come).
But eating fat feels, wrong! We have been told fat is bad. When in fact, sugar is bad. Again, it is going to take some time to change not only your diet but your mind set.
Keto Day 1- What To Eat? Start With Morning Coffee
If you are a coffee drinker, this is one of the easiest ways to start adding fat to your diet. If you did your Sugar Detox, you should already be used to drinking your coffee sugar-free. Now let’s add fat, and the best source is MCT Oil. Start slowly with 1 teaspoon on the first day. You can also add a teaspoon or two of heavy whipping cream. Stay away from milk, including skim milk as it has lactose (which is sugar).
Many keto dieters swear by the Bulletproof Coffee. This is coffee with butter. Again, start slowly and build up, getting your body (guts) use to the fats.
Interesting fact, Bulletproof Coffee was created after a mountain climbing trip to Tibet. The sherpas gave hikers tea with butter to help with their energy and mental clarity. The creator, David Asprey adapted it to the American lifestyle by adding additional MCT oil and putting it into coffee instead of hot tea.
Recipe For Bullet Proof Coffee
- Black Coffee
- 1 teaspoon of MCT Oil
- 1 tablespoon of good quality unsalted butter (salted coffee tastes YUCK)
- 1/2 cup unsweetened Almond Creamer
Using a frother or blender, blend until all the butter is melted. Drink slowly, enjoying the full fat. Some people will add collagen powder to this drink too. Bulletproof coffee fans tout that it helps with mental clarity in the morning. Many drink it in lieu of breakfast.
***I do not like Bulletproof Coffee. I drink my coffee with 2 teaspoons of MCT Oil and 2 tablespoons of heavy cream.
Keto Diet Day 1- What To Eat For Breakfast?
Again, we are focusing on fats. A good hearty breakfast will help you make it thru the day on low carbs. Eggs are very “keto-friendly”. Try frying an egg or two in butter, or making an omelet with cheese. Next add a side of bacon, yes… bacon. Look for bacon that is low sugar or sugar-free. If you like avocado, add a slice or two.
Keto Diet Day 1- What To Eat For Lunch?
After a hearty breakfast, you might not feel hungry for lunch. But because we are used to eat 3 meals a day, our bodies begin to crave that time release of food. So eat lunch!
For lunch choose a salad with protein (beef or chicken). You can add cheese, egg, nuts, bacon bits. Top with sugar-free dressing, such as the Green Goddess or Ranch. If you decide on an oil-based dressing, look for those in olive or avocado oil.
Keto Diet Day 1- What To Eat For Dinner?
Continuing to work on fat-adaption, how about a big juicy steak for dinner? Choose a fattier cut of beef such as ribeye or strip steak. Season it with a no sugar seasoning or just salt/pepper. Cook it on the grill or on the skillet, or my new favorite, Air Fryer.
For side items, try a low carb vegetable such as broccoli, brussels sprouts, asparagus, zucchini, or even a side salad with sugar-free dressing. When cooking your low carb vegetable, add olive oil or butter to cook with. Think “Good Fats!”.
Keto Diet Day 1- What To Drink?
It is so important to stay hydrated during the keto diet. Hopefully, you broke your soda habit during the Sugar Detox. You need to drink water with electrolytes to help keep hydrated and additional minerals that will keep you from the Keto Flu.
I like Dr. Berg’s Electrolyte Powder in my water during the day. You can choose whatever you want as long as it is sugar-free. Unsweetened teas are also a good choice, but tea is a diuretic and you will still need water.
Keto Diet Day 1- What Can I Eat If I Am Busy And On The Go?
The great news about this diet is that you have so many choices and it is easy to find something that will fit. If on day one you could only eat from fast-food restaurants you could easily do it. Start with egg, bacon, or sausage biscuit or plate from McDonald’s. Toss the biscuit and eat the egg/bacon/sausage. Wendy’s recently started doing breakfasts. Check out their “keto friendly” options
For lunch or dinner, order at Wendy’s, they have some great keto menu options- check them out here. My favorite is asking for the Baconator, no bun or ketchup. How about Chick Fil A keto-friendly options? My favorite is their grilled chicken salad with creamy salsa dressing. Are you a Chipolte fan? Chipolte even has a Keto Salad Bowl, which is Romaine lettuce, carnitas, hot salsa, cheese, and guacamole.
End Of Keto Diet Day 1- Enter Your Food Into Carb Manager
Today you are only concentrating on low carbs and high fat. Don’t worry about protein or calories, as these will be dealt with later. Right now you have to get your body used to fats. Entering your food daily into the Carb Manager App is a great way to keep you on top of your carbs. The goal is 20 or less a day. If you go over, don’t panic, it does take time to get used to this number.
What Is Next On Keto Diet?
For the next 3 days work on adding good fats to your diet. If you are hungry, eat fat! Try not to snack, but if you need to (to keep from grabbing something sugary or carbs) try nuts and cheese or olives. But really try to focus on 3 meals a day no snacks.
Next we are going to “clean it up” and introduce your macros.