The keto meal replacement for beginners

Welcome to our Low Carb Diet ‘keto meal replacement plan’.

You can use the blog as a guide to help get you started on your way, should you be new to the low carb diet or just off it for a while and in need of a specific plan to help you along the way.

Here is a great guide on how to start on your First Week of Keto

I am not a physician, nor do I claim to be a weight management expert, so please consult your physician before starting this or any diet or exercise routine. This is a simple plan I have created and follow in my 2-year experience on the “Low Carb Diet” to help me out and is based on the induction phase of the Atkins diet, the strictest of his 4 phases. It was designed to help get you started or back on track should you lose your way.

Please come back to this article each time you feel yourself slipping back into your old habits, and it will get you back on track. I make no claims of how much weight you can lose with this method, as each person’s metabolism is different. Still, each time I personally follow its simple steps and browse through our recipe directory, I always find a keto meal replacement to make for breakfast, lunch, or dinner, helping me lose around 25-30 lbs. during its 30-day span.

Start your keto meal replacement plan with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat. There are quite a few good carb counting software programs on the market today to choose from. A simple pad and paperwork just as well, but you must keep detailed records to guarantee your success.

Keto meal replacement Tips to stay on track.

  1. Instead of eating the forbidden piece of candy, brush your teeth.
  2. If you’re about to cheat, allow yourself a treat, but make sure it’s a low-carb treat. More and more grocery stores are beginning to carry low carb foods as the low carb diet’s popularity steadily increases. If you happen to live in a small community or rural area, don’t fret, there are also tons of great online Low Carb Marts to choose from, our favorite happens to be, but you can buy almost everything from Amazon these days.
  3. When hunger hits, wait 10 minutes before eating and see if it passes.
  4. Set attainable goals. Don’t say, “I want to lose 50 pounds.” Say, “I want to lose 5 pounds a month.”
  5. Get enough sleep but not too much. Try to avoid sugar at all costs. Highly sweetened foods tend to make you crave more.
  6. When baking, use Splenda, a great tasting sugar substitute that can be found, along with about any other low carb snack, treat, and item at
  7. Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a natural diuretic. Taken before meals, it dulls the appetite by giving you that “full feeling.”
  8. Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. A great online resource for support is
  9. Substitute activity for eating. When the cravings hit, go to the “Y” or health club if possible; or dust or walk around the block. This is especially helpful if you eat out of anger. A good and obvious course of action would be to begin a workout routine. For warehouse prices on everything from treadmills to stationary bikes and home gyms, make sure and check out
  10. If the pie on the counter is just too great a temptation and you don’t want to throw it away, freeze it.
  11. If you’re a late-night eater, have a low-carb snack, such as pork rinds or a few cheese curds, before bedtime to cut down on cravings.
  12. Keep a glass of water by your bed to quiet the hunger pangs that wake you up in the middle of the night.
  13. If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward.
  14. Write down everything you eat – – everything – including what you taste when you cook. If you monitor what you eat, you can’t go off your diet. Again, the easiest way I have found to track my eating habits and records is Food Journaling.
  15. Weigh yourself once a week at the same time. Your weight fluctuates constantly, and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day.
  16. Make dining an event. Eat from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal look lovely no matter how normal. This trick helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
  17. Don’t shop when you’re hungry. You’ll only buy more high-carb impulse food.
  18. Avoid finger foods that are easy to eat in large amounts.
  19. Avoid consuming large quantities of coffee & diet sodas, which are so easy to overdo. And this includes alcoholic beverages.
  20. Keep plenty of crunchy foods like raw radishes, cauliflower & broccoli on hand. They’re low in carbs and are very satisfying and filling.
  21. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It’s a good sign that you can stop eating when you want to, not just when your plate is empty.
  22. Lose weight for yourself, not to please your husband, wife, parents, or friends.
  23. Make the kitchen off-limits at any time other than mealtime.
  24. Always eat at the table, never in front of the TV set or with the radio on.
  25. Concentrate on eating every mouthful slowly and savoring each morsel.
  26. Chew everything from 10 to 20 times and count!
  27. Never skip meals. This is perhaps the most important low-carb diet tip at all. If you skip a meal, it signals to your body that it may need to store fat if the next meal does not come soon. You can actually lose more weight by eating each low-carb meal in the day rather than skipping one, believe it or not.
  28. If you are beginning the low-carb diet, limit your carb intake to the suggested rate of 20 grams a day or less over the first two weeks. After only a few days of doing this, your appetite will decrease dramatically.

I hope you find this article helpful in your low-carb lifestyle. If you have not done so already, please stop in at Recipe Plan and join our great, FREE monthly newsletter for more great recipes, tips, low carb news, and much, much more.

With that said, let’s jump right in head first to Day 1 of your keto meal replacement plan! Browse our Easy Keto Recipes.


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