Starting low carb can bring up practical questions: What should I buy? How do I prepare for a busy day? What comes next, and where can I find help? This resource brings the Toward Health starting plan and its supporting tools together so you can take the next step with a clear direction.
Begin with preparation, then work through the food choices, adaptation and troubleshooting sections below. Open the shopping lists while planning your groceries, use Food Planning for strategies and replacements, and visit Community Chat when you want to connect. Keep this page handy and return to the section that fits what you need today.
Your step-by-step plan
1. Preparation (Week 1)
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🧹 Clean out high-carb foods from your home, car, office, and other environments.
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🛒 Stock up on low-carb options to handle cravings or emergencies. Visit Food Planning for shopping lists and replacement ideas.
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💡 Plan for stressful days by keeping a few low-carb replacements on hand, but always prioritize real, whole foods.
2. Starting your new lifestyle
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🚫 Carb Limit: Reduce dietary carbohydrates to under 30g per day (excluding green leafy vegetables).
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🥚 Eat Real Foods: Focus on eggs, meat, chicken, seafood, non-fat Greek yogurt, cheese, cold cuts, and green leafy vegetables.
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🍱 Meal Prep: Prepare extra portions to avoid hunger and prevent high-carb choices.
3. Adapting (4-6 Weeks)
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🔥 Fat Adaptation: Your body will gradually shift to burning fat for energy, reducing cravings and overall food intake.
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😌 Eat to Satiety: Feel hormonally full by eating healthy fats, proteins, fiber, and staying hydrated.
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❗ Craving Management: Acknowledge cravings and choose low-carb foods or replacements if needed.
For a closer look at the adjustment period, read Adapting to a Ketogenic Lifestyle & Navigating Potential Side Effects.
4. Troubleshooting and Tips
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🚩 Binge Triggers: Identify the foods, emotions, or situations that provoke cravings.
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💊 Supplements: Consider sodium, potassium and magnesium if needed. If you are concerned about adding sodium to your diet, please check with your medical provider. See Electrolytes & Keto for the detailed resource.
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📱 Track Carbs (Optional): Use apps like Carb Manager, if desired, to identify where hidden carbs may lie, but focus on whole foods first.
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💬 Community Support: Connect through the app’s Community Chat to share experiences and get advice.
5. Resources and Support
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🗣️ Coach's Corner: Join our coaches for additional support and accountability. Explore live meetings and support in the Toward Health app, and check the app for the current schedule.
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🎙️ Podcast: Listen to Low Carb MD with Dr. Tro for insights on keto, intermittent fasting, and more.
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📞 Patient Support: If you are an existing Toward Health patient, use your secure care channel or call (845) 397-2873. For urgent after-hours matters, use the “Urgent” button provided through your care service. If you have questions about joining Toward Health, talk with our team.
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📢 App Announcements: Visit the Announcements page on the app for upcoming courses, meetings, challenges, and more!
We’re here to support you every step of the way. 💪 Let us know if you have any thoughts or concerns.
