Feeling overwhelmed and not sure how to get started eating low carb / ketogenic?
Believe me, I totally understand. That is exactly how I felt when I got started over a year ago. There are so many rules and different KETO flavors. I encourage new ketoers to start out with the basics for the first month or two to get the lower carb eating part down. Then you can start tweaking and fine tuning.
Here are some basic getting started steps to help you make the transition.
1. Choose Your Why & Pick A Goal
You need to find your “why” that will keep you going when you want to eat that cake. When you are stressed and things don’t go your way. You need to have something to think about that will make you hold strong and not give in. You are worth it, be determined. Set your goal of where you want to be and focus on that. How will you feel at that weight, what clothes will you have, will you be able to do things you cant do now. Imagine how it will be and focus on that every day to remind yourself why you are doing it. At first it will be harder, but down the road it gets easier and easier as you build new habits and you really don’t want that sugar and carbs. You just don’t want it in your body.
2. Keep It Simple
In the beginning don’t overthink and over analyze it. Reduce your carb intake and eat when you are hungry. Most your carbs will come from veggies grown above ground. You want to be in the 20-30g carb per day range. Since my goal is to lose weight I stick to under 20g per day.
3. Cut Carbs
To lose weight or fat you want to stick to under 20 g of carbs per day. Start with restricting refined and processed carb like pasta, bread, grains, milk and most fruits. Become real good at looking at labels on everything you eat. Remember you take carbs and subtract the fiber and sugar alcohols (stay away from these most of the time). At first I find it easiest to just eat simple foods: meats, cheese, eggs, broccoli, lettuce, sugar free jello, nuts (watch your portions they have carbs)
4. Drink Lots of Water
Water is good for our bodies and helps flush out toxins and aid in fat loss and losing weight faster. This is really important in the first weeks as your body is detoxing all the sugar from your system.
5. Get Enough Salt
If you are feeling sluggish, tired or have a headache you can’t get rid of, place 1/8 tsp of pink hymilaian sea salt in 1-2 oz of warm water and chug it down.
6. Eat Healthy Fats
Fat is your friend. It makes you feel full, satisfied and you won’t eat as much. This means you can eat bacon, coconut oil, avocados, full fat dressing, olive oil, real butter (not margarine), fatty cust of meat and smaller portions of nuts and seeds. If you are hungry or feel like snacking, you are probably not getting enough fat.
7. Watch Your Protein
Too much protein on a low carb keto diet can create a process where the body turns that protein into glucose fuel. This will prevent you from going into ketosis. Don’t worry about it too much at the beginning. You just want to be aware of it in case you hit a stall at some point, then you can take a look.
8. Watch Sugar Substitutes
You can drink the occasional diet drink or processed low carbs snacks, but you want to keep them to a minimum especially at the beginning when your body is transitioning and getting into ketosis. Sugar substitutes can fool your body and kick you out of ketosis. It affects some people more than others, you will have to see how your body handles them. Another issue is, if you eat too much it will clean you right on out…if you know what I mean. 🙂 Eating them will definitely slow your progress.
9. Say No To The Scale
You want to get a beginning weight then you only want to weigh yourself once a week. Your weight can fluctuate dramatically from day to day depending on bowel movements, water weight, etc. Also, with low carb way of eating you can be losing inches instead of weight. Be sure and notice how your clothes are fitting. They will be getting loose.
10. Take Before Pics & Measurements
Once you reach your goal weight you are going to want to see where you were and show people your awesome accomplishment, so be sure and take your starting measurements and pics. Then you can take more as you hit certain milestones to see your progress.
I hope this was helpful. Please share and leave me comments, I’d love to hear from you.