How do I start Keto please ?

[InkedMink]

Hello everyone.
I’m looking for some sound advice on how I can start the Keto way of eating.
I live in London , UK
I’m 55 year young woman.
I am obese.
I’ve type 2 diabetes. Brain aneurysms.
And recently been diagnosed with breast cancer
Stage 1 invasive ductal carcinoma.
I also have sleep apnea.
I’ve been looking into Keto and this sounds like the right way of eating for me.
My biggest problem is trying to give up / substitute the carbs.
I used to have cereal or a bacon sandwich for breakfast. Something involving bread for lunch and then something with potatoes , rice or pasta for evening meal.
Even soups or curries I’d prepare at home would have some form of carb in them.
Is there a good Keto plan that people can recommend to me that will take my hand and guide me through it step by step until I understand what I’m doing.
I bought a couple of bags of ready grated mozzarella the other day only to discover after eating some that they contain potato starch so take you out of ketosis ! Why put potato starch in cheese ?
So if anyone can point me in the right direction and tell me which Keto diet book to follow , what foods I can eat , which foods should be avoided. I shall be eternally grateful.
Also are there are any menu plans to follow to help ease me into this completely new way of eating ?
Thank you everyone.
Nancy

 

[Goonergal]

Hi there and welcome to the forum

Sorry you have so many health issues, but keto should definitely help.

I’ve been eating ketogenically for over 5 years. For me, it’s a simple and enjoyable way of eating. In my opinion it can get over complicated if you start worrying too much about macros at first (or even at all).

The simple rule of thumb for getting started would be to eat single ingredient foods - meat, eggs, fish, some dairy, above ground veg. That way you can’t go too far wrong. Carbs are kept to a minimum and you can pretty much guarantee to be in ketosis and reducing your blood sugars. This means prepping your own meals most of the time (although there are some good ‘on the go’ options). That can sound daunting but slow cookers, air fryers and batch cooking make it simple and easy.

A great place to start is https://www.dietdoctor.com/ - there’s a lot of free information, recipes, meal plans (some of these are paid for).

These infographics are also helpful: https://www.dietdoctor.com/visual-guides-to-the-best-keto-foods

And it so happens that I came across this great photo on Twitter earlier today. Encapsulates everything. Only thing I’d add is depending on how much weight you want/need to lose, go easy with the added fats and just go with the natural fats attached to your protein source - the fattier cuts of meat, for example are cheaper, tastier and lend themselves to slow or batch cooking.

Enjoy and keep posting here!

 

[InkedMink]

Hello.
Thank you for your response.
I will definitely go have a look on the links you provided.
Cheers
Nancy

 

[TriciaWs]

If you can afford it I found the lowcarbprogram very helpful for getting me started. It includes a course of 16 week videos, a forum to get advice from their specialists, a huge range of menus and a daily diary option that will calculate how many carbs you are eating.
Otherwise as Gooneral said, opt for simple meals of a protein with low carb veg.
I'd add full-fat greek yogurt with a few raspberries.
Use a little full-fat milk or some double cream in hot drinks.
Add oily dressings to green salad or butter over green veg so you don't feel hungry.

 

[yehonatan]

Check out Dr Eric Westman on YouTube. He has his own website as well. His advice is the best as it is "Prescription Strength" keto which is almost fully guaranteed. There aren't many people who have the amount of experience that he has.

 

[yehonatan]

This is by Dr Westman

 

[dosh]

Another source of information on Keto / Very Low Carbohydrate Diets.
Steve Gibson is an American Software Engineer who has very strong views on Health in general and Very Low Carbohydrate Diets in particular.

GRC | The Low Carb Choice

Research into the nature and dangers of chronic dietary carbohydrate consumption

www.grc.com

Also, quite a useful site if you want to check if your Firewall is working ok : )
ShieldsUP! https://www.grc.com/x/ne.dll?bh0bkyd2

 

[filly]

I also do Keto.
Rather than think about what you can't eat, concentrate on what you can. It will fill you up and you won't even crave the carbs. Best of Luck.

 

[Outlier]

I do exactly the same. It's so easy you'll be astonished. Also rather a pleasant way of eating. Wish I'd known about it years ago. Plenty of support here, and don't be afraid to ask questions.