Keto, the new buzz word in diets. A trend that I don’t think is going away anytime soon. However there are so many ways to do this diet it’s hard to find information and people you can trust.
The basics of the Keto diet are:
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. (source – https://en.wikipedia.org/wiki/Ketogenic_diet)
I began this journey using Slique Supplements, of which the following are Keto friendly :
Here are a few tips when starting out
Start with the end in mind – Steven Covey
You are about to embark on amazing journey, but before you get out the door you do a double check of itinerary . I am asking you before you start on this adventure look at where you are right now You need to count the cost. What is it going to take to get where you want to be? Where is it you want to be? You may not really know how you got here. Take each day as it’s own, and move forward to what it is you want to be. For me I dove deep into wanting to run. I jumped into a running group and had some accountability but the end game was a 1/2 marathon just five months from when I began this journey. It’s going to take accountability, it’s going to take planning, making choices that line up to the end you have in mind. You have to start with the end in mind. Make SMART Goals. You Got this!
Take into consideration what you are eating is a new. Your body isn’t going to be used to this new way of eating. You have been consuming the Standard American Diet where some mornings look like last night’s dessert! Our bodies become dependent on what we feed them, you are about to stop feeding your body what it’s used to and it will take some time to adjust.
MACRO’S! These are simply the ratio’s you will need to eat each week. Find out your macro’s here – https://www.perfectketo.com/keto-macro-calculator/
It’s important to track what you are eating. Yes measuring is key! Knowing what you’re consuming with determine what you need to eat. I know it may seem overwhelming at first, it will pay off in the end. I have been using the Keto Diet App and it’s got some great recipes as well.
Electrolytes, you need them. This is a serious subject, stay hydrated. Less inflammation means losing water weight and that means losing magnesium, potassium and calcium. Unless you want to feel horrible, you must stay hydrated. Young Living’s – Master Formula is a great choice for helping replenish those minerals
Cheat Days! There aren’t any. Nope. NONE. Here is where you have to become so determined, so laser focused that to even think about cheating is to say I quit. Really if you haven’t stopped reading good job. Here’s the reality of cheat days on a Keto diet. In reality there are no cheat days, your body will process the food you feed it. I saw this quote the other day and it made laugh but it’s kind of true – “You are not a dog, so don’t reward yourself with food.”
On the topic of cheat days a couple of thoughts. Keto foods taste flipping good! There should be no lack of flavor in your diet. They should also fill you up. You are literally eating clean, healthy fat! I recommend for the first 3 weeks not to use any artificial sweeteners. They can slow down your metabolism and they can be hard to digest.
I’m not hungry. Congratulations you are in Ketosis. It’s true, this is possibly the best part of this diet. This is when you can start getting creative! You are able to add intermittent fasting and cyclic feedings! Ok, no going to lie I am a bit of a fan of Ben Greenfield! He is a great resource for all things related to healthy living. I would say he’s the Mike Holmes of the health world. You can check out his stuff here: