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Anyone who knows me knows that I am very quick to talk about Keto and how much I love it. While I’ve only been Keto for a bit over a month but I’m sure that it’s for life. My body is definitely on board for this lifestyle. And I can’t help but want to share it with everyone, in the hopes that it can help them the way it helped me.
It’s important to throw out there that while Keto has worked for me it doesn’t mean that its perfect for everybody, every person is different and everyone’s body works in their own ways. There are many reasons to at least try keto, help with weight-loss, a clearer mind, more energy, and delicious food. In case you believe that keto could be for you I am here to help!
Lets get started!
Okay so the first very important thing is research. You shouldn’t jump into anything without first knowing what you’re getting yourself into. The main thing you should be looking for are a recommended food list, with the foods that you should not be having. A big goal with keto is to go with minimally processed food, and to stay far far away from sugar in any form that will mess with your blood sugar levels.
The overall goal is to become a fat burner not a sugar burner. This is when you start to lose weight and begin to reap the other benefits of Keto. Also you should take the time to sit down and write why you want to do this, and really think about it. Yes a lot of us want to lose weight but try to dig deeper than that. I have mine written in my fitness journal.
Another very important research tool is going to be a macro calculator. This will help you determine macros specific for you. Many macro tracking apps have one built in or you can find a ton online. That is another highly recommended piece of research to do. Find a tracking app that you like.
Personally I use CarbManager. I like how its set up its really easy to use. It has the option to save favorite foods, copy meals to a new day, and also input a recipe and it will give you the nutritional info per serving. The premium version has a ton more bells and whistles but I’ve been quite happy with the free version.
When you do start to track be brutally honest.
You’re only hurting yourself when you sneak things past your tracker. When you’re being honest you will be more likely to make better progress and get into ketosis faster. It’s true that the numbers may seem discouraging at first but when you fully commit and you can get passed cravings and sugar/ carb addiction and start nailing those macros, you will feel a big sense of accomplishment. After that everything will get easier.
I would also highly recommend keeping track of your end of day macros. For me its part of my fitness journal. You can read more about my journal here, in another post. I find it really useful to be able to look at my daily macros all together instead of flipping through the app.
Alright so after you’ve done that research and you have a pretty general idea of the kinds of things you’ll be eating, I HIGHLY recommend that you do some meal planning. It can be extremely overwhelming to start a new diet especially when its important that you hit your macros.
A word of caution: take it slow.
You will no doubt see a million recipes for tasty Keto deserts and breads and whatnot. If you are new to Keto and you start trying some of these recipes before your adapted to the keto way of eating, they most likely taste off, and you could get discouraged.
Adjusting to different sweeteners can take time and if you are still sugar addicted then making keto sweets is not recommended. Trying a fat bomb or two, however, would be highly recommended and for me keeping a good PB and 75% or higher chocolate on hand was extremely important.
I really love Smuckers natural chunky pb. You can check it out here. The only ingredients are peanuts and less than 1% salt. One serving is 2 tbs; with 2 net carbs, 16g fat, 8g protein and 180 calories. Yes the calories are a little high and I definitely had to start restricting my pb after a little while but it helped a lot at first. It was slightly sweet, felt like a treat and was filling. Confession when I started and cravings were bad I would dip my chocolate into my pb more often then not, but I have since switched to celery.
I do feel like I should add that sugar is a very real addiction. So once you stop in taking carbs and sugar you body will go through withdrawal. I believe this is what some people will call keto flu. The symptoms can be very much like the flu but it will pass.
It does not last forever.
For some, the best option is to wean off slowly. Start with 150 carbs and go down until you reach 20 or less. Some people will not get into Ketosis until they are under 20 carbs a day for anywhere from 3 days to a week.
For me I had already cut most carbs out of my diet so I went through my main withdrawl problem before starting keto. The biggest thing for me was finding a sugar replacement for my coffee. When I first started keto I cut back the sugar in my coffee to about 1 teaspoon per cup, until I found a stevia I liked. The one I use is an alcohol free liquid stevia you and find it here.
As for coffee, I started drinking Keto coffee, or butter coffee or bulletproof coffee whatever you’d like to call it. My morning cup has 12oz brewed coffee, 1tbs butter, 1 tbs coconut oil a little cinnamon and 6 drops of stevia. All tossed in the blender for 30+ seconds. So tasty, and it helps a whole lot for getting the fat grams up there.
For those crazy people out there that don’t like coffee a good replacement for this would be a bulletproof bone broth, or I’ve see a few recipes for bulletproof teas. I haven’t tried the tea but the broth is quite tasty.
Let’s talk about carbs.
It’s really processed sugars/carbs are the things to avoid while keto. Don’t be afraid of veggies even though they do have carbs. Vegetables should be your main source of carbs. Dark green veggies to be specific. Potatoes have a lot or carbs that will get broken down to sugar. If you are at a stage where you are just maintaining your weight then you can have a higher carb limit, then potatoes could become a sometimes thing. If you’re really craving potatoes the mashed cauliflower, made up like a loaded baked potato with cheese sour cream and bacon, is amazing.
The biggest piece of advice I can give is to have a plan, have someone you can talk to (preferably that also does keto) and cut yourself some slack. Its ok to make mistakes. Just don’t let it be a whole day. Accept the mistake and move forward. We’re only human after all, we all make mistakes. Just do your best to try and be aware. And drink a ton of water, I mean it.
Ready to get started? Do you have more questions? I am always here to ask questions or to bounce ideas off from. If you haven’t already I would highly recommend checking out some of my other posts for some keto other ideas that could help, and of course following my blog to keep up-to- date on all the fun craziness here. Don’t forget life is short Live Crazed!