So, you’ve heard about this keto diet craze, and have seen people lose drastic amounts of weight in what seems like no time at all. You’re intrigued and curious - what’s this all about? Can you really lose weight while eating cheese and bacon?! Next thing you know, you’re down the rabbit hole of research looking into what it is, how to do it, and so on. That’s amazing - doing your own research is super important! As a “ketoer” myself for 2.5 years, I remember researching it for 6 months before finally diving it! Because of that, I felt compelled to create a list of practical tips that, I wish knew before starting keto.
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The 8 BEST Keto Tips for Beginners
1) Know Your WHY.
Dig deep within yourself and decide why you want to start a ketogenic weight loss journey. Is it to look and feel good? Is it for a specific health concern? Is it because you want to be healthier for your kids? Knowing your own personal “why” will always be there when times get tough. There will be times during when you will question if it is really worth it. Maybe your family isn’t supportive. Maybe you’re exhausted and you just want to order the damn pizza vs cook something keto friendly. Maybe you’re not seeing the results you expected, and want to just give up. This is totally normal, and happens to everyone from time to time. But always, always, always bring it back to your initial why you started in the first place to help guide you. Remember that - it’s important.
2) Take LOTS of “Before” Pictures.
No matter how uncomfortable this may make you at the beginning, I promise you it will be worth it! Chances are you’ve been a person more comfortable behind the camera, than in front of it. Or maybe you’d try to “hide behind” a loved one in a group photo. Or maybe you’re an expert at angles and take a million selfies before finally getting one half decent shot. Sound familiar? You are going to want some full body pictures from every angle before you start. It is one of the most useful tools to see how your body is changing, even at times when the scale won’t budge (because yup, there will be times when the scale doesn’t budge!). Plus, once you start losing the weight it’s the best way to look back and reflect upon how far you’ve come.
3) Supplementing with Electrolytes is NOT Optional.
When you start researching a ketogenic diet there’s often a big red flag that stops many people from even starting. That red flag is called the “keto flu”. Why would anyone in their right mind follow a diet that will give you a flu? That sounds terrible! Keto flu may happen during the first week or two of switching to a ketogenic diet. It’s the result of your body switching from running off carbs, to using fat as fuel for the body. It’s basically developing flu-like symptoms while the body is going through a carby-sugar withdrawal. The good news is that keto flu is completely avoidable and is often a result of electrolyte imbalance! Drink tons of water, be sure to salt your food, and eat foods high in magnesium & potassium. Sipping on pickle juice has also helped relieve keto flu symptoms. Or, salt all your food and use magnesium & potassium supplements. However you decide to supplement your electrolytes, just ensure you do it daily avoid any keto flu symptoms.
4) Water, water, water.
This is a general rule for any weight loss regime, but it is especially important on a ketogenic diet. Carbohydrates in the body require more water for storage. As your body uses up these carbs, you will lose a lot of water weight. Some people lose 3-8lbs of water weight just in the first week on keto. BONUS! But in saying that, it’s easy to become dehydrated causing an electrolyte imbalance which leads us right back to keto flu. To stay hydrated, avoid keto flu, and lose weight on a keto diet it is recommended to drink 3-4 litres of water, or 0.5-1 gallons of water a day. YUP - that much!
GRAB YOUR FREE DAILY KETO HABIT CHECKLIST!
5) Meal Prep or Protein Prep Every Week.
Being prepared is one of the easiest ways to stay on track, especially at the start. Prep meals, snacks, or even just plain proteins that you can use in a variety of ways during the week. This will help you take out any guesswork, and ensure you remain on plan when those busy or exhausting days come. And we all know those days will come, and staying strict on keto is especially important at the start - so be prepared!
6) There is a Keto Friendly Alternative to Almost Everything.
When you first start a keto diet it can feel a bit daunting. What do I even eat?! How can I live without bread, or potatoes, or cereal, or (insert any carby food here)? While it is recommended to focus on whole foods to maintain any healthy diet, there are lots of alternatives out there for the carby foods you crave. Get creative and look up new recipes! There are lots of keto products on the market but beware! Read nutrition labels carefully and don’t assume that if it says “Keto” on the box that it is actually keto friendly. Evil marketing masterminds will always try to sell anything that’s on trend or popular. Just be mindful with keto products -they have been known to stall weight loss in some people. It’s best to stick with whole foods as much as possible, and save any processed keto products for a once in a while treat.
7) Not All Keto Sweeteners Are Created Equal.
Just because something is labeled “sugar free” doesn’t mean it’s healthy or keto friendly. Some sweeteners still have a drastic effect on blood sugar, and can cause some serious digestive upsets. The worst sweeteners on keto are Maltitol and Xylitol for their high glucose index rating, and laxative effects. YES. You read that correctly. Don’t say I never warned you!! The best sweeteners on keto are Erythritol, Monkfruit, and Allulose as they do not affect blood sugar or digestion. Read your labels and find what sweetener works best for you.
8) Find a Strong Support System.
We often start out on a new diet regime without the support of our friends and family around us. They may not want to do keto with you, support you, or even discourage your efforts all together. It is so important to know you’re not in this alone. There are people out there who are willing and wanting to help you! Find a community through social media, talk to anyone you know that does keto. Or if you need someone to really hold your hand through the entire process, consider hiring a coach that can be there with you every step of the way to achieving your goals.
If you want to learn more about how I can help you start losing weight on a keto diet, let’s connect over at www.theketolisticcoach.com.
You can also click to join the free Facebook group KETO WEIGHT LOSS FOR WOMEN to surround yourself with like-minded keto women offering tips & tricks, and real, non-judgmental support.
