5 HABITS FOR KETO WEIGHT LOSS SUCCESS

Whether you’ve just started your keto journey, or you’ve been on keto for a while now, one of the most important aspects for sustainable weight loss is adopting keto as a true lifestyle change, not just thinking of it as a “quick fix diet”. The MOST important aspect of creating a healthy keto lifestyle is developing daily habits. These habits need to be automatic, no-brainers, and second nature. They need to become so ingrained that they simply become part of your daily routine to not only achieve your keto weight loss goals, but sustain them for a lifetime!

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Here is a list of the top 5 keto habits that you can start implementing daily to get some seriously, sustainable results!!

1) STAY UNDER 20g NET CARBS

“Net carbs” refer to the amount of carbohydrates left after you’ve subtracted fiber and sugar alcohols since they are not digested or absorbed by the body.

While everybody is different and may be able to consume a different amount of net carbs, it is generally accepted that for a ketogenic diet restricting your carb intake to below 20 net carbs is the standard. Limiting your carbs to 20g per day will achieve nutritional ketosis which has the greatest impact on weight loss, and blood sugar levels in the body. If you’re new to keto you may want to slowly reduce your carb intake to 50-100g for the first week or two, before transitioning down to 20g net carbs.

2) TRACKING YOUR MACROS

Macros = macronutrients and consist of protein, fat, and carbohydrates. The only way to ensure you are consuming the proper ratio of macronutrients to achieve nutritional ketosis is by tracking. It is important when starting a keto diet to track your macros so that you learn about hiding carbs in foods, as well as proper portion sizes. 

Do you have to track forever? Nope! You’re the boss of your keto journey! But it is recommended to track for the first 3-6 months so you can really learn what foods to eat, what foods work best for your body, and to be 100% certain you are remaining under 20g net carbs.

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3) DRINK 1 GALLON/ 3 LITERS OF WATER

Everyone knows that water is essential no matter what diet you follow, but for keto weight loss it is a total non-negotiable. Dehydration is the number one side effect of a ketogenic diet. 

Carbohydrates are responsible for holding water and sodium in the body. So naturally, if you restrict your carbs, more water and sodium are excreted, and you retain less water. This is great news for keto beginners as it gives you some quick results at the start as you lose the water weight. However, it ALSO means you need to replenish water more consistently compared to other diets.

The recommended water intake on a keto diet is 1 gallon or 3 liters of water per day. So basically, drink lots and lots of water….then drink some more!

4) SUPPLEMENTING ELECTROLYTES

Supplementing electrolytes on a ketogenic diet is a non-negotiable. The dreaded “keto flu” is completely avoidable as long as you supplement your electrolytes properly! Symptoms of the “keto flu” include: fatigue, weakness, muscle cramps, headaches, heart palpitations, and more.

As previously mentioned, when we carbs are restricted, sodium is excreted from the body rapidly. Sodium is delicately balanced with other electrolytes potassium and magnesium in the body, so when we excrete more sodium we get out of balance and may not feel our best as a result. 

You can simply ensure you salt your foods, and eat foods rich in potassium and magnesium. Or you can choose to supplement potassium and magnesium daily instead.

5) PHYSICAL ACTIVITY

Ok so technically this isn’t 100% necessary to lose weight on keto. Yup! It’s true, you can easily lose weight on a keto diet without ANY exercise! BUT hear me out - we are on a quest for a truly healthy keto lifestyle change. As humans, we are not designed to sit all day long and be sedentary. Sedentary lifestyles have been directly associated with increased chances of cardiovascular disease, diabetes, obesity, high blood pressure, colon cancer, anxiety and depression, just to name a few.

You can make a physical activity mean whatever you want that suits YOU. Your schedule, your abilities, your interests, whatever you enjoy! Whether it’s stretching, yoga, weight lifting, running, or even just taking the dog for a walk. The goal is daily physical movement - so there are no excuses if you’re a beginner. Just make sure you move your body daily.

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These 5 daily keto habits will keep you on the right path for sustainable keto weight loss success! Habits form when we stop making a choice every day, and the behaviour just becomes automatic. This is what leads to a true, healthy lifestyle change. Download a free copy of the Daily Keto Habit Checklist to keep you moving towards your goals! Learn more at theketolisticcoach.com about how I can help you achieve the results you truly desire by easily integrating these habits into your daily routine!

HOW TO BREAK A KETO WEIGHT LOSS STALL

Almost everyone will face a stall in their keto weight loss journey from time to time. Even if keto has worked wonders for you so far, there’s still a chance that at some point you will hit a plateau - just like with any diet!

It can feel super frustrating when you’re still “doing everything right” but not getting the results you want. If you’re currently in a stall I want you to take a few big breaths, trust in the process, and relax. Just remember your body can do remarkable things, and isn’t designed to be in “weight loss mode” 100% of the time.

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Our bodies will fluctuate based on a variety of factors like water intake, electrolyte balance, hormones, and that is totally normal! If you haven’t lost any weight in a week or two, just stay the course, drink your water, and see what happens. A keto weight loss stall or plateau is considered 3+ months at the same weight.

Reasons behind keto weight loss stalls & HOW TO BREAK THEM:

• We don’t track macros.

  If you’ve hit a plateau and “just stick to keto foods” it may be time to start tracking your macros. Macros = macronutrients and are comprised of the ratio of protein, fats and carbohydrates we consume daily. Tracking your macros will help you ensure you’re meeting your daily dietary requirements and not going over.

• We don’t track calories.

  You have been staying diligently under 20g net carbs per day, but not paying attention to calories. Just like any other diet, calories still count. Keto friendly foods also tend to be calorie dense, so be sure to stay in a calorie deficit suitable for your body. Don’t do anything drastic or starve yourself. Just a slight deficit that is sustainable to you can help break a stall.

• We may need to re-adjust our macros.

  If you’ve lost some weight but haven’t re-adjusted the macros in your tracking app, it may stop your weight loss. Those macros are applied to your original weight, and will maintain that weight until you change them. You will need to continuously adjust your macros based on your current weight, not your starting weight.

• We have been making sure to “get our fats in”.

  When you eat excessive fats, your body has no reason to burn your body fat stores. Sure, this is keto and you’re allowed to eat healthy fats, but they should be consumed as a way to help you feel full. The reason why keto works for so many people is they can lose weight without feeling like they’re starving all the time. But you still want to remain in a caloric deficit and only use additional fats if you’re truly hungry. The key is to stay under 20 net carbs, be in a caloric deficit, and hit your protein macro. If you’re below in your fat macro, that’s totally fine as you will burn the fat on your body as fuel.

• We’re eating too much dairy or nuts.

  Foods like cheese, heavy cream, and high fat nuts are totally allowed on a keto diet. That being said, they are also high in calories and easy to overeat. Try measuring these foods using a scale to ensure you’re not over consuming. Or you could try to eliminate them altogether for a week or two and see if it gets the weight loss moving again.

• We aren’t drinking enough water.

  The importance of staying hydrated on a ketogenic diet can not be stressed enough. As you remove carbohydrates from your diet, you will begin to excrete water and electrolytes more rapidly too. Sometimes hunger and thirst cues get confused, and we will eat a snack when we actually need water. It is vital that you stay hydrated and drink 3-4 liters (or 0.5-1 gallon) of water every day.

• We haven’t tried Intermittent Fasting.

  Once you’re fat-adapted and in ketosis trying Intermittent Fasting (IF) can be a great tool to break a stall. Intermittent Fasting is when you eat in a specific “window” of time, and abstain from eating the rest of the time. The most common is to eat within an 8 hour window, and abstain from eating for a 16 hour period (including when you sleep). Some people will skip breakfast and start their window mid-day. Others may have breakfast and skip a later dinner. Whatever works best for your schedule is the best way to try it. It’s not absolutely necessary and some people don’t enjoy it - but it can be a powerful tool that can help control appetite and break stalls.

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Whichever way you try to break through a weight loss plateau just make sure it is something sustainable. Do not attempt any crazy fasts where you only eat 1 or 2 types of food for a few days - those results are often only temporary and can be quite extreme. Just make a few simple adjustments and go from there. Sometimes the body just needs a bit of time to heal from all the changes we’ve made, and will start losing weight again naturally. Stay the course, and don’t give up!

Remember that weight loss is never a linear process. It has ebbs and flows, and that is totally normal. Some weeks we may not lose anything, while other weeks we lose more than an average amount. Just try a few different things to see what works best for you. And if you need any help to break a plateau or maintain a ketogenic diet, do not hesitate to reach out to someone that may help you. It can be frustrating, but you are not alone!

If you would like more support on your weight loss journey, feel free to connect with me at theketolisticcoach.com to learn more!

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.

THE 8 BEST KETO TIPS FOR BEGINNERS

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!

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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.

A NO BS GUIDE FOR KETO BEGINNERS - ANSWERS TO ALL YOUR KETO QUESTIONS

So you’ve been doing some research, stalking a few social media accounts, and wanting to learn more about this “ketogenic diet” craze everyone seems to be talking about. You’ve seen some people get really amazing results, and wonder if maybe it’s something you should try. I mean really, can you lose weight AND eat bacon?! What kind of sorcery is this!?

Below is a list of questions that may be on the mind of any keto beginner as they try to navigate this new way of eating.

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What is a ketogenic diet?

The ketogenic diet is a very low carb, high fat way of eating. Ketosis is a metabolic state that occurs where your body uses fat for fuel instead of carbohydrates. When in ketosis your body efficiently burns fat for energy. Limiting your carbohydrate intake to 20g of net carbs daily will achieve a state of ketosis. So basically, being in ketosis is like being in a super charged fat burning zone. YES PLEASE!

What are net carbs?

Net Carbs are a super important part of your keto journey. You will be tracking, counting, and constantly searching for the carb count in foods to ensure you remain under the 20g net carb threshold to be in ketosis. 

This is the simple formula used: Net carbs = Total Carbs - Fiber - Sugar Alcohols.

How do I know how many carbs are in a food?

You need to get VERY familiar with reading the nutritional information on just about everything. That’s all part of the process! Read the nutrition information on every product you eat and use the formula to calculate net carbs. For whole foods that don’t have a label, simply look up the carb count online or use an app to track your macronutrients (carbs, fats, proteins).

Will I be hungry all the time without carbs?

You may feel hungry at the start of following a ketogenic diet as your body is converting it’s overall carb intake. When you feel hungry focus on eating protein and healthy fats that will help you stay full without all the carbs. But once you are fat adapted? You will notice your appetite decrease and you may not feel hungry at all! Crazy, right?!

How quickly will I lose weight on keto?

One reason a lot of people start a ketogenic diet is because they see so many other people achieve amazing results, FAST. That can be so inspiring and motivating which is amazing! But it is important to remember that every body is different. When starting out on keto, the initial loss is mostly water weight. It seems drastic, and exciting, and helps keep us motivated! But once you’re fat adapted and in ketosis, the pace of that weight loss will slow down. For example, I lost just over 40lbs in my first 8 months on keto. Sounds great right?! But when you average that out it’s about 5lbs per month, or 1-2lbs per week! This is not a “lose weight quick” diet, but a total lifestyle change. Slow and steady weight loss often equals sustainable weight loss. 

What are the benefits of the keto diet?

The benefits of ketosis include weight loss, decreased inflammation, increased energy, mental focus, better sleep, and decreased depression and anxiety. It helps reduce cravings, and suppresses appetite. It also helps manage diabetes, heart disease, epilepsy and even cancer. Those are some kick ass health benefits! There’s also the psychological benefits like increased self confidence, better mood, and a healthy relationship with food.

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What can I eat on keto?

This is a basic list of whole foods you can eat on keto: meat, poultry, fish, seafood, deli meats, cheese, eggs, cream, nuts, seeds, olives, pickles, non-starchy vegetables, and some fruit like berries, lemons and limes.

What foods do I have to avoid on keto?

Breads, pasta, rice, beans, sugar, and high starch vegetables like potatoes. Of course things like highly processed junk foods and sugary anything must also be avoided, just like any other “diet”.

Do I have to track macros?

You do not have to track macros, BUT it is the only way to totally ensure you’re eating the right amount of calories, carbs, proteins and fats. I would definitely recommend doing it at the start because you may be shocked at how many carbs are in certain foods! Once you’re more familiar with the carb counts in the usual foods you eat, you can experiment with eating more intuitively.

Do calories count, or just carbs?

Yes, calories still count! Sorry if this makes me the bearer of bad news, but there will come a time on your keto journey that calories will also count. When starting a keto diet the most important thing to measure is your carb intake. Once you’ve got the hang of it, being mindful of calories will also be vital as many foods that are keto-friendly are also high in calories. To ensure you continue to lose weight you will need to be mindful of your calories and carbs.

How much water should I drink?

When following a ketogenic diet it is recommended that you consume 0.5-1 gallon or 3-4 litres of water per day. YUP - that much! You will be using the “facilities” so much you won’t even have time to miss carbs in the first place!

Do I have to exercise on keto to see results?

While exercise is an important part of maintaining a healthy lifestyle, it is not totally necessary to see results when on a keto diet. Some research shows that exercise can get you into ketosis faster, as it burns the stored glycogen (carbs) in the body. Try to find some form of exercise you enjoy to see even better results for your health and your weight loss.

How do I know if I’m in ketosis?

There are a few different ways to measure if you’re in ketosis by using a blood meter, breath meter or urine strips. These are tools you can use, but they aren’t totally necessary. They can be inaccurate after you’re in ketosis (urine strips), and expensive (blood meter). You may be better off just being totally 100% committed and trust the process! As long as you’re maintaining a diet of 20 net carbs per day you will be in ketosis. Period.

What’s keto flu, and how do I avoid it?

Keto flu can occur as your body is detoxing from carbs and sugar. It generally happens in the first week of starting a keto diet, but can also occur when your body is low on electrolytes. The good news is - it’s totally avoidable! Be sure to salt your food, and supplement electrolytes daily to avoid keto flu.

Does keto cause hair loss?

Keto does not specifically cause hair loss, however drastic weight loss may cause your body to go into “shock” and hair loss may be a result. This can happen a few months into following a keto diet. Ensuring you’re eating adequate protein helps prevent hair loss. If this happens to you, just know that it is only a brief phase and I promise it grows back!

Do you get bad breath on keto?

Some people experience “keto breath” or a slightly metallic taste in the mouth as they are entering into ketosis. But don’t worry! Just be sure to drink plenty of water and this state will pass.

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What’s intermittent fasting, and is it necessary?

Intermittent fasting is when you determine a specific “eating window” - usually 8 hours, and abstain from eating for the remaining 16 hours. It can help you get into ketosis faster, but it is not totally necessary. When your body becomes fat adapted (which can take a few weeks) it gets easier to try Intermittent Fasting if you want to experiment with it.

Can I drink alcohol on a keto diet?

Technically yes, you can drink certain alcohols on a ketogenic diet. However - your body will always try to burn that alcohol out of your system first before burning fat stores. So it can slow or stall weight loss. The type of alcohol is also important - hard liquor has 0 net carbs whereas a regular beer anywhere between 8-15 net carbs per drink. Be sure to do your research and know exactly how many carbs are in a drink before you consume it. Also, be careful! You may feel tipsy faster and the hangovers are generally worse on a keto diet. They can also trigger you to eat carby junky hangover foods. Don’t say I didn’t warn you!

Can I have a cheat meal on keto?

Hey, it’s your body, you’re the boss - but a cheat meal will likely kick you out of ketosis, especially at the beginning. That’s just simply how it works. When you have a high carb meal, your body once again has to burn off that glycogen before it can burn off fat. You may feel hungover, bloated, and your body will retain more water. It is recommended to go for at least 3 months without any “off-plan” meals to ensure your body is truly fat adapted and you are achieving your desired results. I promise once you do that, you will realize that your cravings have decreased so much you’re likely to not even care about those carby foods anyway. True story!

If I lose weight on keto and go back to eating carbs, will I gain weight back?

That depends on your relationship with food. If you go right back to eating all the unhealthy, processed junk foods that cause you to gain weight in the first place then YES. Once you’ve reached your goal, and you want to incorporate the odd high starch vegetable here and there, then probably not. Many prefer to reap all the amazing benefits that the ketogenic diet offers long after they’ve lost the weight! But it’s also possible to incorporate higher carb foods once in a while, as long as you have a solid plan and trust yourself to go back to your usual keto routines.

Did I miss any specific question you had about the ketogenic diet? Don’t hesitate to reach out below and I am happy to help in any way I can. If you’ve been thinking about trying a keto diet but are still unsure on where to even begin, click here to learn more about how 1:1 Keto Success Coaching can help!

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.