What To Expect Starting A Keto Diet

Keto has become a highly popular way to lose weight, promote overall wellness, and improve many different health conditions. It takes a lot of determination and discipline to completely change your way of eating, and keto may not be for everyone. If you’ve recently started a keto diet, or are considering starting keto soon, it helps to know what to expect so you feel totally prepared and confident in creating your own healthy keto lifestyle. Remember to make small changes, and trust that it is so worth it because YOU are worth it!!

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What To Expect During The First 2 Weeks On Keto:

You’ll Start Losing Water Weight

This is one of the main reasons people start a keto diet and get super excited to continue! You may lose a drastic amount of weight within the first two weeks compared to other diets you have tried in the past. This is because when you limit carbs, you are also reducing the amount of water stored in your body. You will feel less bloated, and may notice changes on the scale pretty quickly. This can help you stay motivated to stick with it and keep going!

You’ll Enter Ketosis Quickly

Some people think it takes weeks or months to achieve ketosis. The truth is in the absence of carbs and sugar, the body can get into ketosis and start burning fat and ketones for fuel within 48 hours, depending on your carb intake and the amount of stored glycogen. 

To ensure that you truly enter ketosis it’s important to keep your carb limit at 20g net carbs. Net Carbs = Total Carbs - Fiber - Sugar Alcohols. You can achieve this by simply eating keto foods only (there are many lists on the Internet on what to eat and what to avoid), or tracking your macros to make sure you’re remaining in your allotted carb amount for the day. For example, blueberries are considered a keto-friendly food however 1 cup contains 20g net carbs. Check out this blog to learn everything you need to know about tracking macros!

You May Feel Awful At The Start (But It’s Avoidable!!)

So many people experience something known as “the keto flu” at the start of their keto journey. This may be enough to deter you from even starting because let’s be honest - who wants to intentionally give themselves the flu?! Symptoms of keto flu include lethargy, fatigue, dizziness, muscle cramps, and headaches. It is the number one side effect of starting a ketogenic diet, and is the result of losing water weight so quickly, that it also flushing out necessary electrolytes too.

The good news is that keto flu is completely avoidable! The main electrolytes that need your attention at the start AND throughout your entire keto journey are sodium, potassium and magnesium. An easy way to ensure you avoid keto flu when you’re just starting out is to salt your food more, and eat foods high in potassium and magnesium. Other options include sipping pickle juice any time you feel unwell. Pre-made electrolyte powders are also available to help you avoid keto flu throughout your keto journey.

You May Have More Cravings At First

Since you are changing the way you’ve eaten probably your entire life, be prepared for some cravings at first. These will eventually subside the longer you stick with it, so be patient with yourself! But when we first restrict certain foods it feels like they are ALL we think about. Even if you don’t usually have a sweet tooth, you may suddenly be craving sugar. This is totally normal as your body is withdrawing from concentrated sugar and flour. Just stay strong, remind yourself WHY you’re doing this and what it will mean to you to stick with it. You can also find some keto-friendly alternatives that you can fit into your macros to help make the transition easier.

You May Have To Adjust Your Workouts

If you’re used to training regularly you may need to adjust your workouts as you transition into ketosis. Since our muscles are used to running off glycogen stores (carbs) for fuel, it may put more strain on them once you remove them from your diet as your body converts to burning fat and ketones for fuel instead. You can still stay active and get some daily movement, just take it easy the first few weeks and don’t push yourself too hard.

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You May Have Digestive Issues

Some of the most common side effects of starting a ketogenic diet are diarrhea and constipation. This is often due to drastically reducing your fiber intake while increasing the amount of fat your body is accustomed to eating. Be sure to drink lots of water to stay hydrated, eat lots of low carb vegetables and avocados for fiber, and you may want to consider taking a high quality probiotic.

Be aware that certain forms of magnesium can impact your digestion. Magnesium Citrate specifically taken at night can help if you are constipated. But if you’re suffering from diarrhea it will only worsen your symptoms and you should take a different form such as Magnesium Bisglycinate (the most gentle on stomachs and highly absorbable).

There are also certain keto-friendly sweeteners that are known to cause digestive problems. Be sure to read labels carefully and look out for Maltitol. It depends on the person, but some have experienced diarrhea after consuming this sweetener in particular.

Your Appetite May Decrease

While most people assume if they’re going on a “diet” they may feel starving and miserable all the time. But on keto the opposite may be true! Since you’re adjusting to eating foods higher in fat, most people find keto foods satisfying and satiating. Many people find it actually difficult to make sure they’re eating enough on keto at the start, so it may take some time to find what works best for you.

You May Not React The Same As Others

Maybe you know someone in your life who had incredible results on keto, and that’s what inspired you to try it for yourself! It is amazing that you’ve decided to take control of your health, but be aware that not everyone experiences the same things throughout their entire keto journey - including the start.

Some people get more energy, mental clarity, and lose weight quickly on keto. Other people feel lower energy, and lose weight more slowly. There’s no way to know for sure how you’ll react until you start and stick with it long enough to give it a fair chance. Avoid the comparison game entirely because everybody is different, and everyone will react differently. The only person you need to compare yourself to is who you were before starting your keto journey. 

You Need To Stay Hydrated

As mentioned before, when you restrict your carb intake you are inherently limiting the amount of water your body will store as well. It is absolutely essential on keto that you stay hydrated to feel your best, and get results. It’s also essential to flush out any additional ketones in the body to ensure your kidneys stay healthy as ketones are highly acidic. Aim for 3-4L or 0.8-1 gallon of water per day.

You May Experience Bad Breath

One of the initial side effects of getting ketosis is bad breath or noticing a metallic taste in your mouth. This is due to the elevated levels of ketones in your body as you adjust to ketosis. Don’t let this deter you from sticking with it! It will subside as your body gets accustomed to your new keto lifestyle.

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You May Experience Trouble Sleeping

Some people notice some slight changes in their sleeping patterns as they adjust to a keto diet. All that energy that you get from running on ketones for fuel may happen during the night and you can find yourself wide awake at random times as a result. This will subside and you will likely experience even better sleep once as you continue along your journey. You may want to try melatonin or CBD if you experience issues with your sleep.

Starting a ketogenic diet is so exciting because you are taking control over your health, weight, and creating a true lifestyle. Keto is not a “quick-fix” diet. It is not intended to be used to drop pounds quickly, just to return to how you were eating before. You will regain the weight if you go right back to your old eating habits.

While some of these initial side effects may make you question if it’s worth it - I can wholeheartedly say YES IT IS! These are all symptoms to let you know that keto is working, you’re in ketosis, and they will subside. Give yourself 3 months of truly following a ketogenic diet before deciding if it’s right for you. You may just be surprised at not only your results, but at how incredible you feel that going back to your old eating habits and foods may not even be an option! If you’re feeling overwhelmed at starting a keto diet, or struggling to get started check out how Keto Success Coaching can help! You receive expert guidance so you’re never second guessing yourself, and can feel confident that you’re starting your keto journey off right to get some serious results that last!

15 Keto Mistakes To Avoid

So you’ve decided to start a ketogenic diet because you want to lose some weight, and improve your overall health. You’ve seen countless before and after transformations from other people on keto, and heard anecdotes about having more energy, decreased inflammation, and even the reversal of some chronic health conditions. You decide to give keto a shot, and after some initial success you’ve hit a plateau. Or maybe you’re not feeling all the benefits others seem to claim, and start to question if you’re doing it right? Is there something you’re missing? 

Don’t fret, you are not alone! Changing your eating habits takes time, and there’s a ton of conflicting information out there about keto. It doesn’t mean you’re doing anything intentionally wrong or that keto isn’t for you! Let’s go over some of the most common keto mistakes, how to avoid them, and possible solutions that will help keep you moving towards your goals.

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15 KETO MISTAKES TO AVOID

#1 - Not Tracking Macros or Calculating Macros Correctly

Many people find that tracking macros is a tedious task and would rather avoid it all together on their keto journey. However if you’re just starting a keto diet, tracking is an essential tool to learn the exact amount of carbs, protein, fats and calories in the common foods you eat. You don’t have to track forever, but it teaches you which foods work best in a keto lifestyle. It gives structure by helping you plan your meals ahead of time, and is a great tool to use if you hit a weight loss stall during your journey.

How To Fix It:

Do an initial weigh-in on the scale, then use an online macro calculator to determine the exact macronutrient breakdown to fuel your body. Using a food tracking app such as CarbManager or MyFitnessPal, input your macros and set the calorie deficit to no more than 35%. Be sure to re-adjust your macros with every 10lbs lost!

#2 - Not Planning Ahead

In a world full of processed carbs and sugar, it can feel like we’re constantly surrounded by temptation and triggers. To be successful on keto requires you to make conscious choices, and thoughtful planning can be an effective way to help you stay on track. When you make a plan in advance, it takes out all of the guesswork and makes the decision process easier.

How To Fix It:

Meal planning, preparing protein or foods, and having a solid shopping list when you get groceries can be extremely helpful. You can also track your macros the day before so you just need to show up and stick to your plan. 

Other instances include researching restaurant menus in advance before going out, or having a plan for social settings that will allow you to make good keto food choices.

#3 - Not Staying Hydrated

Dehydration is the number one side effect of a ketogenic diet. When you restrict carbs, you are also shifting the balance of hydration and electrolytes in the body. Carbs are stored with water in the body, so when you decrease carbs you are also losing water along with them. Water is also essential to flush out any excess ketones which are highly acidic to help support kidney health. It can also help to curb appetite and reduce cravings.

How To Fix It:

Be sure to stay hydrated by drinking 3-4L or 0.8-1 gallon of water daily. Remember that electrolytes, green tea and herbal tea all count towards your water goal!

#4 - Not Supplementing Electrolytes Properly

The “keto flu” is real. This occurs due to an electrolyte imbalance caused by restricting carbs and losing essential nutrients such as sodium, potassium and magnesium. You may experience flu-like symptoms such as headache, dizziness, body aches, or fatigue and it can happen any time during your keto journey, but especially at the beginning as you transition into ketosis. 

How To Fix It:

Adding more salt to your foods is an easy way to help balance your electrolytes and combat keto flu. You can also eat foods high in these nutrients such as avocados, salmon, dark leafy vegetables or even sip pickle juice. There are also pre-made electrolyte powders to keep you feeling your best. The table below outlines the daily requirements for sodium, magnesium and potassium on keto. (INSERT TABLE)

#5 - Not Eating Enough Protein

There’s a common misconception that eating too much protein can spike your blood sugar and kick you out of ketosis through a process called gluconeogenesis. In fact, gluconeogenesis always occurs while in ketosis because the body still needs trace amount of glucose to function, it only happens in small amount even while eating a high protein diet, and it prevents hypoglycemia while fueling parts of the body that actually can’t metabolize ketones.

In fact, there’s a good chance that with all the main focus going towards “high-fat, low-carb” that you may not be eating enough protein. Protein is filled with amino acids that are the building blocks for muscle and tissue repair. It is essential to prevent muscle wasting, hair loss, and it can help you feel more full and satisfied which can aid with weight loss.

How To Fix It:

Ensure you’re eating 0.8-1g of protein per kilogram of body weight, or even up to 1.6g if you’re an athlete. Macro calculators can help you determine the best protein ratio for you. Or, just simply focus on including a healthy source of protein at every meal.

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#6 - Eating Too Much Fat

Of course the keto is a high-fat, low carb diet but that doesn’t mean you can eat all of the bacon, cream and butter you want! Calories still count on keto, so while you’re reducing your carbs and able to replace that with some more higher fat foods it doesn’t mean it’s a free for all. Fat is mainly used on keto to help ensure you feel full and satiated, you do not have to “get all of your fats in” every single day.

How To Fix It:

Keto friendly food is often higher fat and calorie by nature so tracking your macros is a great way to ensure you’re not over-doing it with fats. You can also select leaner cuts of meat, and limit the amount of foods that are easy to over consume such as dairy products or nuts and seeds.

#7 - Focusing Too Much On The Scale

This is one of the major contributing factors to how you will feel mentally and emotionally over the course of your keto weight loss journey. The scale is simply a tool that gives us data on the direction of our weight loss, and yet we give it so much emotional power that it can impact our mood, confidence, determination and wellbeing. We can allow it to take over our mindset and influence our diet choices.

When you start your keto journey you may lose a fair amount of weight right away. This is super exciting and highly motivating at the beginning! It’s important to know that this loss is mainly from water weight, and the rate at which you lose weight will slow down. This is no reason to get discouraged, it is completely normal and a part of the process.

Your weight will fluctuate on a daily basis for a variety of reasons such as that time of the month, water retention after a higher sodium meal, an increase in muscle, not having regular bowel movements, and so much more. We are not designed to lose weight every single day, even when we’re doing everything “right”. 

How To Fix It:

If the scale generates an emotional reaction, it may be time to limit the amount you use it, or take a break from weighing yourself all together. Try only weighing yourself once or twice a month at the same time of day as a guide, then put the scale away out of sight the rest of the time. If you’re making good choices, and creating new healthy keto habits that can be enough without worrying about the number. Focus on how you’re feeling and how your clothes fit instead!

#8 - Lack of Vitamins and Minerals

When we pay closer attention to the carb counts in certain foods, it’s easy to get carried away in thinking that the absolute lowest amount of carbs possible is best. This can be at the cost of including nutrient dense fruits and vegetables since they do contain more carbs. Insufficient vitamins and minerals can lead to a wide variety of issues such as skin problems, digestive issues, fatigue, depression and weight gain. 

Remember that not all foods are created equal in terms of nutrient value. So while adding some fat to your coffee may help you get into ketosis because it’s lower carb, doesn’t mean that your body is getting the micronutrients it needs to thrive.

How To Fix It:

Be sure to include a wide variety of low carb vegetables in your keto diet. This provides fiber to ensure your digestive system and gut flora are healthy. Eat with the seasons to get the most nutrients from your vegetables when they’re at their peak. Consider including a greens powder drink to your daily routine, or supplement with a high quality multi-vitamin/mineral supplement.

#9 - Not Getting Enough Sleep

No matter what diet or lifestyle you choose, getting quality sleep plays a major role in weight loss success. A lack of sleep causes our stress hormones to go completely out of whack. This can result in stalling our weight loss, weight gain, and an increase in cravings. 

How To Fix It:

Create a relaxing night time routine that can help you achieve 7-9 hours of quality sleep each night. Stay away from electronic screens at least one hour before bed, supplement magnesium at night, create a cool dark environment, and consider ear plugs to eliminate distracting noises.

#10 - Drinking Too Much Alcohol

You can certainly enjoy some alcoholic beverages here and there on your keto journey, if you’re overdoing it by drinking regularly you are likely stalling your weight loss progress. Our bodies view alcohol as a toxin and will put all of its effort into eliminating it from the body first, before focusing back on weight loss. While there are many different things you can drink on keto, they should still be consumed in moderation if you want to reach your goals.

When we drink alcohol our inhibitions decrease, which can increase the likelihood of eating off-plan foods and kick us out of ketosis. 

How To Fix It:

Drink alcohol when there’s a reason to celebrate or a special occasion, and make a solid plan for what you will drink, what you will eat while drinking, and what you will eat the next day if you’re hungover. Try to avoid using alcohol as a way to cope with stress, and find alternative activities such as reading, exercise, getting out in nature, or journaling instead.

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#11 - Not Being Aware of Hidden Carbs

While it is completely obvious that some foods are high in carb, others may not be as clear. Certain foods such as condiments, sauces, and even products that are labeled as being “keto” may contain more carbs than you know! These carbs add up and can knock you out of ketosis, or stall your progress.

How To Fix It:

Always read labels carefully, and be on the lookout for hidden carbs. Stock your kitchen and pantry with foods that are keto-friendly, and don’t assume something labeled “keto” has macros that will fit your lifestyle.

#12 - Feelings of Overwhelm & Perfectionism

It can be extremely exciting to start a keto journey and change up our habits to create new, healthier ones. We can get hyper focused on wanting to “do keto perfectly” right from the start that we end up feeling so overwhelmed and with a serious case of analysis paralysis. With so much information out there, it can actually cause us to feel stuck before we even begin. It’s important to do your own research and understand the keto basics, but sometimes we feel like if we can’t do it perfectly then we shouldn’t do it at all. It’s so easy to fall into this trap and the enthusiasm fades when we focus too much on doing it perfectly rather than making progress.

How To Fix It:

Start off super simple. Try eliminating foods gradually, for instance start with sugar for a few weeks, then move to obvious carbs like bread or pasta. Or transition into keto by trying a low carb diet first. Another option is to just simply eat keto foods for the first few weeks without worrying about tracking or calories.

Remember that this is a process that takes practice. You are learning new habits, and unlearning old behaviours. It won’t be perfect, you will make mistakes, and those obstacles will allow you to learn and grow as you create a true keto lifestyle.

#13 - Forgetting That Food Quality Matters

It’s so easy to get caught up in counting carbs, that we forget the quality of the foods we eat matters. Sure, you can eat processed meats, packaged keto foods, and vegetable oils because they easily fit into your macros. But those foods are also highly inflammatory, and often void of any nutrients. The quality of the food you eat shouldn’t be an afterthought just because it’s low carb.

How To Fix It:

Focus on whole foods as much as possible. Meats, fish, seafood, poultry, eggs, nuts, seeds, and low carb vegetables are all highly nutrient dense keto friendly foods that will not only help you lose weight on keto, but nourish your body with the nutrients it needs. Pay attention to high quality fats from sources such as coconut oil, avocados, olive oil and fatty meats and fish.

#14 - Too Many Keto Products & Treats

There is a keto-friendly version for just about anything these days. This is really great so you don’t have to feel super restricted or like you’re missing out by simply selecting a lower carb alternative. That being said, it is easy to become reliant on these products instead of focusing more on whole foods. While fine in moderation, these products are still highly processed and easy to overeat. This is especially true for sweet keto products that contain sugar alcohols may cause a stall in weight loss progress.

How To Fix It:

Be honest with yourself and mindful of how often you’re using keto products. Just because you can fit “fun foods” into your macros for the day, doesn’t mean they should be your main focus. If you find yourself relying a little too much on keto products, give them a break for a week or two and focus on whole foods. Example: instead of using a low carb wrap, swap it for a lettuce wrap. Instead of a packaged keto treat, swap it for a homemade fat bomb or a tablespoon of natural peanut butter.

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#15 - Quitting Too Soon

It takes time for your body to get into ketosis. If you keep going back and forth between keto and carbs, your body will always choose to burn glucose first so you’ll never fully get into ketosis. Your body needs to burn through it’s glycogen stores, convert to burning fat and ketones, then become fat adapted where your body gets accustomed to using this type of fuel.

It’s also important to note that weight loss stalls are normal on any keto journey. This is no time to get discouraged and give up completely. Quitting or self sabotaging your efforts won’t get you there any faster!

How To Fix It:

Be prepared with electrolytes to supplement your first week of keto so you aren’t deterred by symptoms of the keto flu. Write out your WHY - why do you want to lose weight in the first place? Lean into it during times you’re struggling or want to quit. 

If you’re frustrated by a weight loss stall, adjust your macros if needed, stay at 20g net carbs, increase your water intake, be patient and trust the process. Sometimes our body just needs a chance to heal and adjust to all the changes we’ve made. Remember that slow and steady weight loss is sustainable weight loss, and if you’re in it for the long haul you will achieve your goals as long as you don’t give up!

It’s crucial to remember that we will all make mistakes along the way on our keto journey. What you do after those setbacks is more important than the setback itself. Use the information you learned to make different choices in the future, and just keep going!

If you’re feeling overwhelmed on your keto diet or struggling to stay consistent, 1:1 Keto Success Coaching can help! Simply click the link to learn more and book a FREE Discovery Call!

HOW TO STAY KETO DURING THE HOLIDAYS

The holidays are fast approaching, and ‘tis the season for all things family gatherings, social events with friends and coworkers, and it’s all usually centered around food! With all the holiday parties, potlucks, and family traditions it may feel daunting or downright impossible to stick to your keto diet this time of year. It’s a time of year where food and drinks seem endless, temptation is highest, and pressure is strongest. Whether or not you choose to stay on-plan with your keto diet, or go off-plan - this article will help you navigate the holiday season no matter what you decide to do, so that you don’t totally derail all your progress!

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SHOULD YOU STAY KETO DURING THE HOLIDAYS?

The first thing you need to decide prior to any holiday gathering is if you want to stay on your keto plan or not. This will depend on your goals, motivation, and priorities of what you really want to achieve on your keto journey, and in what timeframe. 

Something to consider when making this decision is how long you’ve been living a ketogenic lifestyle. If you’re relatively new to keto, your body is still adjusting to burning fat for fuel instead of glycogen. This process can take anywhere from a few weeks to 1-2 months to become fully fat adapted. Eating something higher carb during this time will halt your progress, and make it more difficult for your body to adjust to these changes.

If you’ve been following a keto diet for a while now, your body is likely fat adapted, and eating something off-plan will have less of a negative effect. If you limit your exceptions to 1-2 meals, you will likely be able to get right back on track without much impact on your progress.

A big factor in being able to eat something off-plan during the holidays is your level of self awareness, being able to trust yourself to not overdo it, and get back on track afterwards. Unless you have a solid plan and stick to it, it can be easy to delay getting back to your keto lifestyle. A cheat meal turns into a cheat day, which turns into a cheat weekend, which turns into a cheat week, and next thing you know you’ve been off-plan for a month eating every carb or sugary food possible “before you go back to strict keto” in the new year. It doesn’t have to be like that!

Regardless of where you are in your keto journey, eating something off-plan may leave you not feeling your best. You will likely retain water, upset your digestive system, and may notice an increase in carb cravings. 

Whatever you decide to do, make a plan in advance, and stick with what you initially decided. If you choose to eat something off-plan, do it because you’ve decided to, not because of temptation or family pressures. Take responsibility for your choices, and remember not to feel guilty or punish yourself later.

16 TIPS TO NAVIGATE THE HOLIDAYS ON KETO

MAKE A PLAN & STICK TO IT

Make a decision in advance whether or not you’re going to stay keto, or enjoy a few off-plan indulgences, and stick with it. When you plan in advance you are using your rational brain, and not letting emotions or temptations take control. Other things you can plan are what foods exactly are you going to indulge in that feel “worth it” to you, and how much are you going to eat. If you do decide to eat off-plan, make a solid plan for when you will get back on track and the steps you’ll need to take to achieve it. Don’t rely on willpower or motivation. Make that commitment to yourself, plan ahead, and when the time comes honour that commitment and act on your decision.

EAT A KETO-FRIENDLY MEAL BEFOREHAND

Whether or not you stay on plan while you’re at the holiday gathering, be sure to eat a satisfying keto meal before you go. This will help you avoid the temptation of eating every carb in sight the second you arrive, and allow you to make better choices throughout the celebration. Just because you’re choosing to indulge while you’re there, doesn’t mean the entire day needs to be filled with all the carbs.

MAKE SMART CHOICES

You will feel so proud of yourself if you make smart choices and hold yourself accountable. You can feel satisfied with the foods you’re eating, and know you’re doing it from a rational, controlled place. Even if you indulge, choose the foods you absolutely love and enjoy, not just anything and everything.

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EAT KETO FOODS FIRST

One way to ensure you don’t overdo it on carbs and sugar is to eat all of the keto-friendly foods first. Snack on meats and cheeses, then fill your plate with meat and vegetables. Eat these foods first, and take a smaller portion of the higher carb foods. Be sure to listen to your hunger cues, and stop when you’re full. You don’t need to stuff yourself to the point of feeling sick or uncomfortable!

CONTINUE TRACKING YOUR MACROS

If you’re really serious about knowing how certain foods react to your body, you can continue tracking your holiday meal macros. This may be a bit of a shock, and not seem like the most fun thing to do, but it will help you stay accountable and can teach you a lot about how your body reacts to eating off-plan. It can help you learn about quantities, portion sizes, and help you make better decisions overall. Don’t track your macros with the intention of “punishing yourself” later with strict restrictions or extended fasting.

If you decide to not track during your holiday celebrations for a day or two, just get right back to it afterwards to help hold yourself accountable.

LET YOUR HOST KNOW

If you want to stay on-plan during the holidays, you may want to let your hosts know in advance about your dietary limits. They may be open to including more low-carb options, and get excited about catering to the needs of all their guests. Or it can help them be more understanding and not offended if you decide to bring some of your own keto food.

If your host is someone you don’t know very well, you can simply avoid certain foods, and fill your plate with keto friendly foods. If your plate is full with meats, cheeses, and veggies no one will worry that you aren’t being fed enough, or they didn’t provide you with enough options.

OFFER TO BRING A KETO APPETIZER OR DESSERT

There are countless keto-friendly appetizers or desserts that all carb-lovers can enjoy too! Charcuterie boards, jalapeno poppers, keto dips, keto cookies, brownies or mini cheesecakes are all great options to bring to any holiday party.

Most hosts will really appreciate the help, and alleviate some stress they may experience on knowing what to feed someone living a keto or low carb lifestyle. 

DON’T STRESS ABOUT IT

If you decide to stay on-plan for the holidays, make it a positive choice. Instead of saying “I’m not allowed to have that” or “I shouldn’t eat that”, remind yourself that you’re choosing not to eat that because you want to feel your best, and move towards your goals. Staying on plan with keto is making a positive choice for yourself, not a punishing limitation.

In addition, the more you fear eating certain foods, the more tempting they can become. So if you decide to eat something off-plan, enjoy it! Then get right back on plan the next day, without any guilt, stress or regrets.

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AIM FOR MAINTENANCE CALORIES FOR A FEW DAYS

If you do decide to eat off plan over the holidays, don’t jump right back into keto with a massive calorie deficit. No need to restrict yourself further in an attempt to make up for the overindulgence of calories and carbs. Sticking to maintenance calories for a few days will actually help your metabolism and hormones readjust back to normal levels, which can help your weight loss after that. Also, you may feel an increase in hunger after eating off-plan foods, so sticking with maintenance calories for a few days will help you prevent overeating or possible binges.

STICK TO KETO-FRIENDLY ALCOHOL

The spirit of the holidays can also mean an increase in alcoholic spirits! There are lots of low carb, keto friendly options when it comes to alcohol. Vodka, gin, whisky, rum and tequila are all 0 carb, mixed with a diet soda or club soda. There are also low sugar wines, and low carb beers that can help you celebrate without ruining your goals. Check out my blog for tips on drinking alcohol on keto here!

MAKE A KETO MEAL + CARB SIDES

If you’re the host of your holiday festivities, cook a keto friendly meal! Your guests may be surprised at how delicious keto food can be, and you may even inspire others to try it for themselves. You can also cook a few high carb side dish options to make sure everyone is happy for the holidays.

AVOID TRIGGER FOODS

You probably know there are certain foods that you can’t seem to stop eating. If you struggle with carb or sugar cravings, you may want to avoid certain triggering foods altogether. Maybe 1 sugar cookie quickly turns into 10 before you know it! Sometimes it’s just easier to avoid it entirely than risk feeling totally out of control around those foods. No need to make a big deal out of it. Self awareness is key, and making that decision for yourself in advance and sticking to it can help you feel confident with your choices.

STAY HYDRATED

Whether you stay keto or not it’s still important to stay hydrated! Hunger and dehydration react the same way in our system, so if you’re dehydrated there’s a chance you may actually eat more than you need to. Staying hydrated can help prevent you from overeating, and help with any holiday hangovers. Be sure to drink lots of water prior to attending your holiday party, and if you can, have a glass of water in between drinks.

If you decide to eat off-plan, be sure to drink plenty of water afterwards to help reduce bloating and water retention, and help you get back into ketosis.

BE PREPARED FOR KETO QUESTIONS & OPINIONS

Sometimes getting together with family during the holidays can be a bit stressful. There may be members of your family who aren’t educated on living a ketogenic lifestyle, and that’s ok! Be patient and informative when answering any questions, and use it as an opportunity to educate others on all the incredible benefits keto has to offer.

YOU DON’T NEED TO DEFEND YOURSELF

That being said, you don’t have to explain your personal lifestyle choices, or explain yourself to anyone. It doesn’t need to become a heated debate, argument, or negative discussion. If people in your family are being judgmental about your choice to follow a ketogenic diet, there’s no need to  take it personally or get defensive about it. Some simple responses are “I just feel better when I don’t eat….” or “I really enjoy eating ______, so I’ll indulge in that instead”. 

Not everyone will get it. And if you’ve already achieved some success with your keto weight loss journey, there may be some underlying jealousy that you’ve taken charge of your life, and are putting in the effort to make changes. There’s no need to justify yourself or ruminate on any negative comments if you know in your heart that you’re doing what’s best for YOU.

IT’S OK TO SAY NO THANK-YOU

No is a complete sentence. But no thank-you sure is a nicer way to say it! You may feel some pressure from friends or family to eat or drink certain foods at holiday functions. Especially if it’s something traditional that your great aunt makes only once a year, etc. You don’t have to fall victim to peer pressure and give in if it’s really not what you want to do. It doesn’t make you impolite or rude to say no thank-you if you genuinely don’t want to indulge. Stick to your plan, say no thank you, and show everyone that you’re still enjoying yourself and not missing out on anything.

NEED HELP WITH YOUR KETO LIFESTYLE? TAKE MY FREE KETO QUIZ!

THE HOLIDAYS ARE MORE THAN FOOD

Remember that getting together with friends and family over the holiday season is SO much more than food. It’s about spending time together and making memories. You don’t have to overeat or binge on every carb or sugar in sight to have a good time. In fact, you may even feel worse if you do - both physically and mentally if it leaves you feeling unwell or beating yourself up for it. Focus your attention on the quality time spent with your loved ones, and don’t stress so much about the food.

IF ALL ELSE FAILS - JUST MOVE FORWARD

If you don’t manage to stay on track with keto despite your best intentions, just move forward and get right back to keto afterwards. You can’t change what’s already done, so no need to feel guilt or regrets. Reflect in a curious but caring way to determine how you can use this information for your benefit moving forward on your keto journey. 

No matter what you decide to do on your keto weight loss journey over the holidays, remember that it’s your overall consistency that will determine your results. It’s not what you eat between the holidays that really counts, it’s what you do the remainder of the year that truly matters. Don’t let a few off-plan meals turn into a few off-plan months. And if you want to kick off the new year with all the best tools, strategies, accountability, and a solid plan to achieve your keto weight loss goals click here to learn more about how Keto Success Coaching can help make this year your most successful yet!

28 Best Keto Tips & Hacks

With all of the incredible benefits keto has to offer such as weight loss, improved blood sugar control and more energy, there’s no wonder people are going all-in on keto to lose weight and improve their health. However, in order to get results and reap all of the benefits a keto lifestyle has to offer requires consistently sticking with it, which can be easier said than done.

Below are 28 keto diet tips, tricks and hacks that make adhering to this way of eating a heck of a lot easier to achieve a true lifestyle transformation. It will go over different tools, strategies, mindset, ways to save time and money, eat as healthily as possible, and generally make keto more enjoyable so you can get results, and maintain them in the long run. 

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

28 BEST KETO TIPS & HACKS

SET REALISTIC WEIGHT LOSS GOALS

One of the most important ways to make dieting and weight loss easier on ourselves is to set realistic goals and expectations. You may see incredible transformation photos of people who follow a keto diet that can be super inspiring! But what you don’t see in those photos are strategies, struggles, consistency, and subtle shifts that occurred to get those results

Set realistic weight loss expectations and goals, not more strict. If this is a true lifestyle change, then you’re in it for the long haul anyway.

SLOW & STEADY = SUSTAINABLE WEIGHT LOSS

Keto is not a “quick fix” diet, but rather a long term lifestyle change. The weight gain didn’t happen overnight, so you can’t expect the weight loss to happen overnight either. It’s not a race to see who can lose weight the fastest. The goal is to lose weight at a slow, steady, and healthy pace if you want to maintain the results long term. Aim for 1-2 lbs of weight loss per week.

KNOW YOUR WHY

This is your main reason for wanting to lose weight in the first place. Dig deep and visualize what your life will look like once you’ve reached your ideal weight. What could that change for you? Do you want to be healthier to keep up with your kids, and set a good example? Do you want to live pain free? Whatever your reason is for keto weight loss, keep it front of mind during the times when you may want to quit. Having a bigger, more meaningful goal will help you stay on track during times when you may want instant gratification from food vs delayed gratification of being healthier in the long term.

PURGE YOUR PANTRY

If possible, remove all high carb and sugary foods from your kitchen. There’s no need to have them there tempting you, especially on the days you’re really busy, overtired, and more likely to default to old eating habits.

If it’s not possible to remove these foods completely, try to keep them in a single cupboard for your family members that you don’t frequent very often.

REPLACE WITH KETO STAPLES

Stock up on all the keto staples that make cooking and baking so much easier for your keto lifestyle. Buy some things in bulk if it makes it cheaper and easier to always have certain things on hand. For a list of everything you may possibly need for a well stocked keto kitchen click the link below to download a free printable checklist!

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

TRACK YOUR MACROS

If you’re new to a keto diet, or getting back on track after a keto hiatus, tracking your macros is a great way to ensure you’re eating the right things in the right quantities. Macros = macronutrients and are the fats, proteins and carbs found in every food. It’s much easier to succeed once you’re fully aware of what foods to eat, what foods to avoid, and in the right quantities to fuel your body properly.

This is easily done using the Carb Manager or MyFitnessPal apps. Be sure to adjust your macros after every 10lbs lost to make sure you continue to make progress.  You don’t have to track forever if you don’t want to, but it’s a great tool to learn when you’re just starting out that you can always go back to in the future to ensure you’re making progress on your keto journey.

TRACK YOUR MACROS IN ADVANCE

When you plan in advance, you are more likely to stick with it and be more successful. The night before, take a few minutes while you’re watching TV or have some downtime to track everything you’ll eat for the next day. This takes out all of the guesswork, and won’t leave you scrambling to figure out how to make your macros fit. It will also save you time instead of standing in front of the fridge or cupboards wondering what to eat!

FIND KETO ALTERNATIVES FOR CARBY FOODS

Seek out easy swaps for some of the carby foods you enjoy to make living a keto lifestyle easier. There is a low carb version of almost everything these days, and more grocery stores are even carrying keto-friendly products! There are also many online retailers dedicated to bringing you keto alternatives for high carb or high sugar foods. Check out this blog for 65 Keto Substitutes for Carby Foods!

KEEP IT SIMPLE KETO (KISK!)

Stick to simple, whole-food meals that you enjoy that fuel your body and help you move towards your goals. This will also make tracking macros a lot easier, and provides nutrients your body needs to feel nourished and satisfied. 

KEEP KETO SNACKS & DESSERTS ON STANDBY

While it’s great to focus mostly on whole foods majority of the time for the best results, there will be times when you need a quick snack on the go, or want a little something sweet after a meal. Meat sticks, nuts, cheese sticks, pickles, hard boiled eggs, and low carb protein shakes are great options for a quick snack in between meals. Fat bombs, sugar free chocolate or bars are all good alternatives for a little something sweet. Or do some keto baking ahead of time, portion out your dessert and keep them in the freezer for when you want a treat! A full list of keto friendly snacks and pantry desserts are listed in the Ultimate Keto Pantry Checklist! Click the button in this blog to download your printable copy!

MAKE A GO-TO MEAL LIST

Once you’ve established some easy basic keto-friendly meals that you enjoy, create a list or booklet to keep track of all your favourites! This can act as a quick reference guide when you’re not sure of what you feel like eating, or for when you’re tired after a busy day and tempted to eat something off-plan. It can save you time and money just having a list of meals you know have great macros, and leave you feeling full and satisfied.

MAKE A PINTEREST BOARD OF KETO RECIPE INSPO

Similar to making a list, create a Pinterest board of recipes you love and recipes you’d like to try to keep your keto food interesting so you don’t get bored. This will help you stay on track long term by changing things up and finding a keto-friendly recipe for just about anything you crave! I’ve curated multiple keto recipe boards to help share some keto inspiration - follow me over on Pinterest!

CALORIES STILL COUNT

While the most important thing for getting into ketosis and staying there is the amount of carbs you consume each day, calories still count when it comes to weight loss. And since a lot of keto friendly foods are also highly caloric, it’s important to be mindful of the amount of calories you consume if you want to reach your weight loss goals. The reason why people find keto so effective is because the foods feel indulgent and satisfying, making it easier to adhere to a ketogenic lifestyle long term. Be sure to track your calories to ensure you’re in a deficit and moving towards your ideal weight.

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

YOU DON’T HAVE TO “GET YOUR FATS IN”

This is somewhat debated in the keto community, but I personally believe that you don’t have to get all of your fats in on a daily basis for keto. The most important macros to pay attention to are staying at or below 20-25g net carbs, hitting your protein, and staying at your calorie goals. Fats are used to help ensure you’re feeling full and satisfied. So if you’re still feeling hungry, try having a fat bomb, or adding healthy fats to your meals like butter or coconut oil. If you’re feeling satisfied from your usual meals, don’t worry about adding in more fats.

DON’T COMPARE YOURSELF TO OTHERS

Everyone’s journey is different. We all have different body’s, different needs, and different circumstances in our lives. The only person you need to compare yourself to is your past self. Comparing yourself to others can make you feel discouraged and feed unrealistic expectations. Focus instead on setting up your environment for success, daily habits, and your own lifestyle changes that will make weight loss easy and sustainable.

TAKE PROGRESS PHOTOS

Taking lots of photos along your journey can help as a reminder of just how far you’ve come! This is an inspiring and motivating way to track your progress, especially when the scale stops moving. Other ways of measuring progress without the scale include taking body measurements or keeping a piece of fitted clothing you can try on every few weeks.

STAY HYDRATED

Water is one of the most underestimated things on any weight loss journey. It is absolutely essential on keto to drink 3-4 liters or 0.8-1 gallons of water per day. When you restrict carbs, your body also loses water in the process. Dehydration is the number one side effect of a keto diet, so be sure to stay hydrated! You can get a water tracking bottle, a fun new water bottle, or re-useable straws that may help you hit your water goals.

ELECTROLYTES ARE NOT OPTIONAL

Just as our body loses water on a ketogenic diet, it also excretes electrolytes as well. Supplementing electrolytes on a keto diet is not optional if you want to avoid “the keto flu”. This is a flu-like occurrence that happens when our electrolytes are unbalanced. It can happen any time during your keto journey, not just at the beginning. The main electrolytes to be aware of are sodium, potassium and magnesium. You can purchase pre-made electrolytes, make your own DIY electrolyte drinks, add more salt to your food, eat foods rich in potassium and magnesium, or even sip on some pickle juice to make sure you’re feeling your best on keto.

TRY INTERMITTENT FASTING

While this isn’t totally necessary on a keto diet, once you become fat adapted you may notice a decrease in hunger and want to give it a try! Intermittent fasting can not only help you lose weight, it actually helps increase ketone production. Whenever we restrict food for a period of time, our body will increase ketone levels to meet energy needs, which can help get you into ketosis faster.

INCREASE YOUR DAILY MOVEMENT

All forms or exercise or daily movement can help you increase ketone production. Low-intensity exercise like walking, stretching or yoga can provide your liver with more ketone building blocks and help you burn fat. High-intensity exercise like weight lifting, running, or interval training can help deplete glycogen stores and increase the body’s need to produce ketones. Either way, it will help you achieve and remain in ketosis. Be sure to start small so you don’t get overwhelmed, and pick a form of exercise that you truly enjoy so it’s easier to stick with it!

IDENTIFY OBSTACLES IN ADVANCE

There will always be roadblocks that appear on everyone’s keto journey. The key is to be aware of these obstacles in advance so you can plan accordingly to keep you moving towards your goals. Holidays, birthday parties, vacations, etc will all present challenges that can derail your progress. Develop strategies that you will use during these times such as eating something ahead of time, bringing your own snacks, asking for half your meal to be wrapped up right away, or indulging in moderation. It’s essential to make this decision ahead of time and stick with it using the rational side of your brain, and not allowing your emotional brain to take over.

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

MEAL PLANNING, MEAL PREP or PROTEIN PREP

Taking a bit of time to plan your meals for the week and doing some meal or protein prep can really pay-off! Not only will it save you time during your busy work week, it helps you save money, and helps to keep you on track. This is one of the best ways to make keto easy and sustainable long term. If you have a plan in place, you’re more likely to stick to it than just winging it on a daily basis. Especially for times when you’re tired, busy, and willpower is low. You can download the free Step-By-Step Guide to Keto Meal Planning on a Budget full of action steps + templates to get keto meal planning with ease.

KEEP YOUR GUT HEALTHY

You may notice changes to your digestion as you transition to a keto diet. Fiber is an important factor to maintaining a healthy gut, which is crucial for not only your digestive system but also your immune system. Be sure to include low carb vegetables, avocados, psyllium husks, hemp hearts or ground flaxseeds in your keto diet to keep you regular, and feeling your best.

READ LABELS CAREFULLY

Many packaged foods and condiments contain hidden carbs and sugars. It’s important to be familiar with reading labels so you’re fully aware of what’s in your food. Since keto has been on the rise in popularity, a lot of companies are creating products labeled as “KETO” but one glance at the nutrition facts and ingredients would say otherwise. Don’t fall victim to marketing schemes trying to cash in on the latest fad. Always read your labels and fully understand what’s in your food.

YOU DON’T NEED ANY EXPENSIVE PRODUCTS

As just mentioned, keto being highly popular at the moment creates people trying to capitalize on the trend. You don’t need ANY products or expensive meal plans to achieve ketosis. If you are consistently keeping your carbs below 20-25g net carbs, YOU WILL get into ketosis. Check out this blog on 12 different signs and symptoms that will help you know when ketosis starts.

If you are doing keto for more therapeutic reasons and want to track your ketones, a blood meter is the best way to test your levels. Breath meters and urine strips are also available, but are not the most reliable ways to measure your ketone levels. It is not necessary to track your ketone levels at all on keto for success, so it’s entirely up to you if you choose to spend money on these products.

Exogenous ketones are also not necessary for success on a keto diet. They are expensive, and can help with things like energy and mental clarity but do not magically help you lose weight any faster than without them. In fact, it’s better for your body to create ketones rather than taking an external source.

WEIGHT LOSS STALLS ARE NORMAL

There will be times in your keto weight loss journey where your progress will likely stall. It can feel extremely discouraging and frustrating when you’re doing everything “right” but not getting results. A few common reasons for weight loss to plateau include: too many processed keto foods and treats, not drinking enough water, and not adjusting macros after weight loss.

When you first transition to a keto diet, you may experience a quick drop in weight. This is super exciting and can help keep you motivated at the start! This weight loss, however, is mostly just water weight not fat loss. It is extremely common that after the initial water weight loss, people experience a stall in progress. This is totally normal as your body is adjusting to running on an entirely different form of fuel!

Sometimes our weight may stall along the way for no apparent reason. It can be disappointing to put in the effort and not get the results you’re hoping for, but it’s crucial to stick with it! Treat your body with love, grace, and respect, and think of it as a time your body needs to heal. If you keep it up, and make some minor adjustments listed above, the weight will start coming off again.

TRUST THE PROCESS

Always remember that your keto weight loss journey is a process. The weight didn’t go on overnight, so we can’t expect it to come off overnight either. If you’re putting in the effort, staying below 20-25g net carbs, remaining in a caloric deficit, you will lose weight. Consistency is crucial for getting results. The things you will learn about yourself when you start to make choices that align with who you want to become are immeasurable. Just continue to trust the process, continue to put in the work, and you will be rewarded by feeling happier, healthier and more confident in your skin.

HIRE A COACH or FIND AN ACCOUNTABILITY BUDDY

Accountability can play a huge role in staying on track with your keto lifestyle. It can help you stay motivated, and give you a place of support if you need to vent or feel like giving up. Working with a coach can help you feel fully supported, provide guidance, and is a great way to learn from someone who has been through exactly what you’re experiencing. It’s a way to fast track through some of the struggles most people encounter on keto, and have strategies and tools to help overcome issues that may be holding you back. I coach women at all stages of their journey to help them achieve the healthy body they desire, and transform their keto diet into a true, keto lifestyle in a simple and sustainable way. If you’re interested in any help along your keto journey, click here to learn how Keto Success Coaching can help! 

COMMENT BELOW ANY TIPS OR HACKS I MAY HAVE MISSED!