Please help me

General newbie advice -

  • Electrolytes, electrolyte, electrolytes, follow the guidelines in the FAQ!
  • Read the FAQ a few times
  • Learn what you are doing, why you are doing it and how you are going to do it
  • Read labels and ingredients and ask questions at restaurants; trust nothing, question everything, carbs are fairly ubiquitous
  • Look before you eat - look up the information online or read the label before you put food in your mouth
  • Follow the plan and let it work. Plateaus happen, accept it and KCKO (keep calm, keto on). Take measurements and pictures.
  • Get rid of any foods you will not be eating
  • Think about what you can eat and not what you can't eat - there's no need to feel limited on keto, yes an entire food group limited but you can eat as you otherwise would just exclude the carbs don't overcomplicate it - keto is nothing more than real food minus the carbs
  • Avoid substitutes, fully embrace a new way of eating
  • Commit to the plan and focus on the non-scale victories and benefit as well
  • Read the FAQ and follow the electrolyte guidelines as well as drink a lot of water
  • Plan ahead - plan your meals, snacks at home, at work, in the car
  • Avoid ketosis anxiety - if you overeat carbs or fall off the wagon, get right back up, learn from it and move on. You will be back in ketosis before you know you weren't. No need to stress about it, focus on how you feel.
  • It's not ratios, it's net grams
  1. Limit to 20 net grams carbs
  2. Meet your protein goal set based on activity and lean body mass
  3. Eat fat to satiety unless eating at a high deficit

Here's my comprehensive grocery list (items in bold be top choices for my first shopping trip):

  • Eggs
  • Avocados
  • Heavy cream, half and half, almond milk, coconut milk, sour cream, yogurt
  • Coconut oil, olive oil, avocado oil, butter, ghee, duck fat, tallow, schmaltz, bacon grease
  • Vegetables: broccoli, cauliflower, artichokes, green beans, kale, spinach, swiss chard, eggplant, lettuce, zucchini, mushrooms, asparagus, cabbage, bok choy, spaghetti squash, fennel , brussels sprouts, collard greens
  • Various hard and soft cheeses, cream cheese
  • Nuts and nut butter
  • Various salami and deli meat
  • Meat: chicken breast, chicken thigh, whole chicken, pork shoulder, pork loin, pork belly, bacon, goat, lamb, steak (sirloin, ribeye, flank, hanger, flat iron, chuck), ground beef
  • Fish: shrimp, crab, salmon, tuna, sardines, swordfish, mackerel, mahi mahi, cod, canned fish
  • Bouillon cubes or bones for homemade stock

I would sit down, use the keto calculator in the sidebar to set your calorie and macros, plan your meals, add them to MFP, and start, you'll learn as you go

Meal ideas - http://www.reddit.com/r/keto/comments/o6vei/here_it_is_the_unofficial_tell_me_what_to_eat/

Keep it simple, try not to think of keto as particularly special, yes an entire macro group is limited but I just cook and exclude the carbs so don't limit yourself to keto-specific recipes - lettuce wrapped burgers, deli meat and cheese wraps, scrambled eggs, omelet, quiche, frittata, stir fry with cauliflower rice, salsa chicken with cauliflower rice, taco salad, fajita lettuce wraps, roasted chicken with asparagus, salmon with spinach and Hollandaise sauce, zucchini noodles with ground beef and marinara sauce, steak and mashed cauliflower, casseroles (Cavemanketo.com), mashed avocado and tuna, green salad with steak or chicken and dressing, pulled pork, braised chicken thighs, soups, stews, chili, pot roast, chicken cordon bleu, pizza chicken with pepperoni and sausage, sausage and peppers, cabbage and sausage, parmesan crusted chicken and broccoli, stuffed pork tenderloin, stuffed mushrooms or peppers, baked cod with tomatoes and feta, collard greens with smoked turkey or ham

Is there any "junk" food I can eat (such as beef jerky?)

I wouldn't call beef jerky junk food, so you might have to define what you mean by "junk"

What are examples of exercises I can do? I heard that too much exercise actually makes you gain weight, is this true?

Strength training, running, walking, yoga, cycling, rowing, etc

No, exercise doesn't make you gain weight unless you're actively trying to gain weight. Exercise can cause water weight fluctuations so on the scale it might seem as if you're gaining weight but it's water

What does your typical meal look like?

See above.

Are there any (Android) apps that I can download to help motivate/count calories? I am a carboholic and I hate it.

Myfitnesspal

How could I start gaining muscle? Does the body not consume muscle while on Keto?

Strength training, pick a beginner's program outlined at /r/ketogains

No, the body does not. Keto is incredibly muscle sparing. Eat adequate protein and calories and you don't "consume muscle while on Keto"

/r/keto Thread