5-Day Go-Keto Kickstart Plan
Day 1 – Keto Basics
You are here for a reason. What is it? Do you want to:
Lose weight
Gain energy
Perform better
Improve focus
Optimize your health
What is the keto diet?
In the keto (or ketogenic) diet, you drastically reduce the carbs and eat fat instead. Without carbohydrates to burn, your body will start to break down available fat – including your own reserves – into so-called ketones and use these for fuel. After a few days, your body will switch to the fat burning state known as ketosis.
Ketones provide you with steady, long lasting energy. That’s because unlike carbs, they do not affect your glucose levels. Once you are in ketosis, you will feel well-fed, energetic and satisfied, without the energy dips, hunger and cravings that come with eating high-carb, sugar-rich food. This makes weight loss easy and natural.
Want to know all the ins and outs on ketosis? Read this article: What is ketosis and how to achieve it.
The essence of eating keto
Please note: to lose weight on keto, you don’t need to count calories! You can eat as much as you want, provided that you cut the carbs and eat fat instead. To get into ketosis and sustain it, you need to eat:
- just 20-30g of carbs per day
- a moderate amount of protein
- lots of quality fat
You may have heard about the “keto macros”. This refers to a specific ratio between the macronutrients carbs, protein and fat. To be precise: to stay in ketosis, your daily energy intake should roughly consist of 5% carbohydrates, 25% protein and 70% fat.
Obviously, that means that the exact amounts to eat are individual. You can calculate them for yourself and we’ll show you how to do this later. But please keep in mind that while macros can be very helpful, the most important thing is to know what food to choose and what to avoid. That way, you’ll stay within the keto-safe range with little effort.
How to eat keto
It involves a little more than just not eating sugar, but as you can see there’s lots of great and delicious food that you can and should enjoy.
- Eat: meat, (fatty) fish, eggs, full-fat cheese, butter and ghee, cream, vegetable oil, nuts, seeds, low-carb vegetables (especially green and leafy), berries.
- Avoid: sugar, candy, bread, wheat and cereal products, pasta, rice, potatoes, legumes, crisps, cakes, snacks and fast food, most fruits
Obviously, this is a very general list. In tomorrow’s episode of this Kickstart Plan, we’ll check out keto food in more detail.
When you start out on keto, it helps to regularly check the nutritional values of your food. As you progress, your carb awareness will grow, so that you only have to check now and then. The Go-Keto App can be a great help.
Let’s not forget that the keto diet is basically gluten free, since wheat, the primary source of gluten, is unsuitable for keto. Clean keto is a wholesome, nutritious and non-inflammatory way of eating that will boost your metabolism and help you to feel healthy and energetic. And yes, there’s also such a thing as dirty keto. But we’re sure you don’t want to know.
How do you know if you’re in ketosis?
Good question. The only way to be sure you’re in ketosis is by measuring your ketone levels. The easiest and best available methods are blood tests and urine tests. You can read more about measuring options in this article. We’ll cover the subject fully in part 3 of this Kickstart Plan, so stay tuned.
So, let’s recap. Here are some great facts about keto!
- you don’t need to count calories to lose weight
- you can eat as much as you like
- hunger and cravings are minimized
- it’s a boost for energy, performance and focus
- clean keto: eat well, eat healthy, feel great
- you’ll eat delicious, super satisfying meals – stay with us to find out.
To do 
We’ve covered a lot of ground with these basics, so today we have just two to-do’s for you. Here they are.
Make a clear and short list of what you want to achieve. Try to boil it down to 3-4 bullet points.
Specific goals with an emotional value usually work better than abstract ones. For example, wanting to fit into a particular dress may motivate you stronger than setting a number of pounds to lose.
Print your list in bold typeface and stick it on the wall or the fridge to motivate and inspire you.
1. Set your goals
As we’ve seen, going keto is a great choice if you want to achieve weight loss and improve your energy, performance and well-being. Ready for the next step? Then it’s time to set you goals. You probably have a pretty good sense of them already. Now’s the time to make it final.
Some tips for setting your goals:
2. Calculate your macros
Whatever your goals, we’ve got a super easy tool for you to help you: our online Go-Keto Calculator. All you need to do is enter the required specifics, such as your current weight and your activity level, and the Calculator will show you the personal macros that match your goals. Go ahead, now’s the time.
Disclaimer
The information reflected in this article is intended for educational purposes only. Please consult your physician or medical specialist before making any major adjustments to your diet.
