Keto CheckList – Before You Begin

 

The is the list of things you need before you start keto. Check first 40 days of keto to see the process of how to go about your diet in a safe way.

Click to open section:

Supplements:

✔ Magnesium

✔ Sodium.

✔ Potassium.

✔ Probiotics Food (Greek yougurt, pickle, kimchi etc)

✔ Psyllium Husk

✔ Apple Cider Vinegar With Mother

Check supplements 101 guide for links and recommendations on how to take these supplements. 

Probiotics are mandatory if you have constipation on keto. I recommend eating probiotic rich food the first week. If you have constipation take a tablet according to your doctor. Don’t have YAKULT, it’s filled with sugar.

Take 1/2 tsp husk after meals for the first week to help with motions.

Fats:

✔ Olive oil

✔ Coconut Oil

✔ Ghee

✔ Sour Cream

✔ Greek Yogurt 

✔ Heavy Whipping Cream or Double Cream

✔ Butter

✔ Other healthy oils & fats

I use Light or extra virgin coconut oil / olive oil for frying and ghee for deep frying.

Coconut oils are high in MCT and gives you a boost of energy.

Keep two or more types of fats and use them.

 

Gadgets:

✔  Food Scale

✔ Weighing Scale 

✔ Measuring Tape

✔ Measuring Spoons

✔ Foam Roller (especially if you work out)

✔ Keto Strips (Optional. Helps check you’re on keto early on.)

✔ Oven, Blender, Stove top and other essentials.

I recommend getting the Mi smart weighing scale that checks fat percentage as well.

Check this guide to measure progress.

Food:
✔ Good quality protein

Veg: Paneer, Tofu, Cheese, Whey Protein.

Non Veg: Chicken, Fish, Eggs, Beef and Other Meats. Organ meats are very good.

✔ Veggies:

Lettuce, Broccoli, Cauliflower, Spinach, French Beans, Lotus Stem, Bak Choy, Cabbage etc.

✔ Spices, Condiments & Aromatics (as per recipe)

✔ Beverages – Coffee, Tea, Lime juice etc.

✔ Nuts & Seeds

Make sure the Spices and aromatics don’t have sugar or starch or are very low in sugar.

Check the carb content before anything. Don’t use anything that over 15 total carbs per 100g.

Keep changing your veggies and protein sources so you get complete nutrient.

 

 

Others:
✔Almond Flour (flour alternative)

✔Coconut Flour (flour alternative)

✔ Xanthan Gum (binder)

✔ Baking sheet or Silicone Moulds

✔ Keto chocolate (85%+)

✔ Cocoa or Cacao Powder

✔ Flavours

✔ Sweeteners

Get these according to recipes. Remember to check the ingredients and labels before buying. When in doubt google.