TRACKING MACROS ON A KETO DIET

The keto diet is an incredible way to lose weight, control blood sugar levels, reduce cravings, and focus on whole, nutrient dense foods. BUT! It can feel a little overwhelming and intimidating at first. You’re changing the way you’ve been eating probably your entire life, to something that seems totally different. Something that on the surface, can seem kind of restrictive.

This is where tracking your macronutrients (macros) can help you transition into this new adventure in eating, and ensure that you actually get into ketosis. Because that’s where all the magic happens!

Macros is short for macronutrients which are the main energy supplying nutrients needed by the body to function. It is composed of the Fat, Protein, and Carbohydrates found in the foods we eat. The main goal of a ketogenic diet is to reduce the amount of carbohydrates that you eat to burn through the stored glycogen in the body, and allow your body to enter a state of ketosis. This is where the weight loss really happens as your body converts to using fat for fuel instead.

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

MACRO BREAKDOWN FOR KETO

To get into ketosis and start reaping all the benefits of this incredible diet requires a specific ratio of macronutrients per day. These are the standard guidelines for a ketogenic diet and a great place to start, however you may need to adjust based on your body type and activity levels. 

• Fats - 70-75% of your total daily calories from fat

• Protein - 20-25% of your total daily calories from protein

• Carbohydrates - 5% of your total daily calories from carbohydrates

HOW DO I START TRACKING MACROS ON KETO?

The easiest way to start tracking your macros is to download a tracking App onto your phone or desktop such as CarbManager or MyFitnessPal. Personally, I prefer CarbManager because it’s free and automatically tracks net carbs vs total carbs.

Once you’ve done that, you will need to use a macro calculator to determine your personal macro breakdown. Some Apps have them already built in, or you can search for a macro calculator online.

Enter your current height, weight, gender, and activity level into the calculator and it will generate a breakdown of the amount of fat, protein, carbs, and calories you should consume every day. Make sure you check that the macros follow the percentages listed above, and that the calorie deficit is no more than 35% to ensure you’re losing weight at a safe and healthy pace.

HOW IMPORTANT IS IT TO HIT MY MACROS EVERY DAY?

When you’re first starting out on a keto diet the most important thing to do is limit your carb intake to below 20-25g net carbs per day. You may want to only focus on this macro for the first few weeks as you get more comfortable with this way of eating and tracking so you don’t feel too overwhelmed.

A great way to think about it is this:

• Carbs are a limit. You must stay under your allotted net carbs for the day to enter ketosis.

• Protein is a goal. This is the next most important macro to reach when losing weight to help reduce cravings, feel full and satisfied, and prevent muscle and hair loss.

• Fat is a lever. You do not need to reach this macro every day. If you’re still feeling hungry go ahead and add some healthy fats to your meal. If you’re not feeling hungry, don’t add more fat.

WHAT ARE NET CARBS?

Most people following a ketogenic diet will track net carbs versus total carbs. Net carbs refer to the total carbs minus fiber minus sugar alcohols (found in low carb baked goods).

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

Net carbs are essentially the carbs that are actually digested by the body. When you look at a Nutrition Label you will notice that the fiber and sugar alcohols are already included in the total carbs of a food. However, our body doesn’t absorb certain fiber or sugar alcohols, and it has a neutral effect on our blood sugar.

Example: Half an avocado has 12g of total carbs, and 10g of fiber. 

Putting that into the equation we get 12 - 10 = 2g net carbs for half an avocado.

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

WHAT ABOUT CALORIES?

If you’re just starting out on a keto diet, your main focus should be on getting used to tracking net carbs above all else. Once you’re more comfortable with tracking you can hone in further to start making sure you stay at or below your allotted calories for the day.

Eventually, YES calories will be important to consider (read Do Calories Matter For Weight Loss On Keto? here!) on your keto journey. But if you’re brand new to keto and tracking, give yourself a few weeks to transition into ketosis and get used to the basics before worrying about calories. 

DO I HAVE TO TRACK MY MACROS EVERY DAY?

If you’re just starting a ketogenic diet, it’s important to ensure you’re eating the proper ratios of macronutrients to get into ketosis. It’s crucial that you know what foods to eat, what foods to avoid, and the quantity of those foods. And the best way to do that is to track everything you’re eating, at least for the first 3 weeks. After 3 weeks or so of consistent tracking every single day, you’ll be on your way to creating a repertoire of keto-friendly meals you know fit your macros perfectly.

CAN I HAVE A CHEAT DAY?

If you’re serious about losing weight and improving your health, your first concern shouldn’t be “cheating” on your keto diet. This journey is about creating a healthy lifestyle that will get you results that last. Keto is not a quick-fix diet, and requires dedication to the process over time to lose weight and maintain it. 

When you’re first starting out, it’s imperative that you stay within your daily carb intake every single day to enter ketosis and become fat adapted. If you want to enjoy a more indulgent meal once in a while it’s ok to go over your calories (example: a big plate of chicken wings) while keeping your carbs low.

After you’re a few months into the keto process you can consider incorporating the odd higher carb meal for special occasions, but usually by then people feel so great and are getting remarkable results that they don’t even care to!

If you DO want to have a “cheat meal” or eat something off-plan - STILL track that meal and hold yourself accountable. This is a great way to truly know the amount of carbs in particular foods, and can help you question if certain foods are even “worth it” or not. It’s important to be honest with yourself if you want to truly heal your relationship with food. And tracking even higher carb days can be a helpful tool to help you practice mindful eating instead of overeating or binge eating carbs.

DO I HAVE TO MEASURE EVERY SINGLE THING I EAT?

Tracking macros can feel a bit overwhelming and tedious at the start. But once you get the hang of it and your App is filled with foods you regularly eat it gets easier! At the very beginning you will want to measure out the proper portion sizes using measuring cups or a food scale. You may be tempted to just “eyeball it” - but I think we all know 1 TBSP of nut butter can easily be a lot more!

Using a food scale is the most accurate way to measure your food, as some measuring cups can vary in size. Once you’re more familiar with what proper portion sizes look like, you can transition away from weighing or measuring everything. 

GRAB YOUR FREE STEP-BY-STEP GUIDE TO KETO MEAL PLANNING ON A BUDGET BELOW!

TIPS FOR TRACKING MACROS ON KETO

Track your macros in advance -

Take some time the night before to track everything you’re going to eat the following day. You can easily do this in a few minutes while just watching TV or during some down time. This helps keep it super easy since it’s all planned and ready for you. You likely already know your schedule for the next day, and what foods you have on hand. No more wasting time standing in front of the fridge wondering what to eat, or stressing about being over/under a certain macro for the day. It’s already planned and ready to go, so you just have to follow through. 

Sticking to whole foods makes tracking easier -

Simple, whole food meals are the easiest and fastest to track. Not to mention they tend to be healthier, full of nutrients and fiber, and better for weight loss overall.

Break up recipes into the individual ingredients -

If you come across a recipe you want to try but have no idea how it will measure up for your macros, just add each ingredient individually. Be sure to divide any larger recipes into single servings!

Use the barcode scanner -

Most tracking Apps have an integrated barcode scanner so all you need to do is scan the keto product, and the food will show up! If the App doesn’t have a particular product, you are able to enter the nutritional info and save it for future reference!

When in doubt, overestimate -

Sometimes when eating at a restaurant or food someone else has prepared we may not know exactly how much of each ingredient went into it. That’s ok! Just do your best to break up the meal into the individual components and find something in the App that sounds like the closest option. 

If you’re unsure about the carbohydrates in a certain low-carb meal, a good rule of thumb is to add an extra carb or two just to make sure you’re staying in your allotted carb count for the day.

Adjust your macros every 10lbs you lose -

Once you start losing weight on keto, it’s important that your macros change too! Your body has gotten smaller, and therefore requires less food to produce energy. Be sure to adjust your macros for every 10lbs lost in your tracking App to keep you moving forward towards your weight loss goals.

Just remember that changing your way of eating from all the carbs to a keto is not easy, but it is possible - and oh so worth it! It’s a transition that takes time, and you’re learning new skills and new habits along the way. Be patient and compassionate with yourself. It won’t be perfect all the time, and that’s ok! Just remind yourself of the bigger picture, and know that it gets easier.

Tracking your macros is a crucial first step to learning what a new healthy and satisfying diet will look like for you. You won’t have to track forever if you don’t want to, but it’s an important tool to keep in your toolbelt any time you want to use it. If you’d like some support on getting started, click here to learn more about how 1:1 Keto Success Coaching can get you started off right that will get you some serious keto weight loss results that last!

What Is The Keto Whoosh Effect?

Losing weight is not a simple straightforward process, even on keto. Anyone who has been consistently putting in the effort on their weight loss journey can tell you that the pounds don’t come off in a downward, linear manner and can feel totally unpredictable sometimes. The reality is that even if you are in a deficit and exercising you will likely hit a weight loss plateau during your journey.

While this can be totally frustrating and discouraging, it’s important to remember that there’s likely a good reason your body is in a weight loss stall. Remember that keto is not a quick fix crash diet, but rather a lifestyle change so be patient and stay the course. After a plateau, many people experience a sudden and drastic drop in weight and this occurrence is known as “the whoosh effect”.

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

Here’s the scenario:

You’ve been stuck at a weight loss plateau with no movement on the scale. It feels like forever since you’ve seen the number move, then suddenly overnight you somehow lost 5lbs! You are super excited and feel like all your dedication and consistency has paid off. But then you start to question - is this even real? Is this safe or healthy to lose that much in a day? Was it just water weight? Is this a trick? Is my scale broken?!?

WHAT IS THE WHOOSH EFFECT?

While further research needs to be conducted, “The Whoosh Effect” is a hypothesis used to explain a sudden change in weight while following a ketogenic diet. It’s a total myth that your fat cells get filled with water then suddenly “collapse”. Your fat cells don’t just magically disappear!

Our fat cells are filled with triglycerides. These are necessary fuel reserves used by the body to function as energy, but when filled in excess they grow larger which results in weight gain.

When you start burning more calories than you consume, your fat cells lose triglycerides. Cutting down on calories while increasing activity levels will burn through stored triglycerides in the body. As your fat cells suddenly have less fat in them, they will temporarily fill with water. 

Our bodies are extremely efficient in maintaining homeostasis. It wants to fill those fat cells in order for them to remain the same size, and will pull water into the cells to achieve that. The water now in your fat cells is just acting as a placeholder, in case you decide you want to excessively add triglycerides again (for survival purposes in our ancestral days). 

It is around this time that you may start to notice a stall or plateau in your weight loss. You may feel a bit squishy or soft in some areas, and may feel frustrated because nothing has really changed in terms of the amount of effort you’re putting into your keto diet. Changes in our diet, exercise and an increased water intake can all contribute to this water retention as your body just tries to figure out what the heck is going on!

Usually our cells will hold onto the water for a few days or a week, then once it realizes the triglycerides are not going to refill the fat cell - it drops all the water at once. You may notice more trips to the washroom as this water is flushed out, and you may suddenly drop multiple pounds overnight!

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

THE WHOOSH EFFECT ON KETO

It’s important to remember that you do not lose your fat cells, it is simply a loss of water causing the fat cells to shrink in size. People can experience the whoosh effect on any diet, but it may be more pronounced on a ketogenic diet due to the restriction of carbohydrates.

When you decrease the amount of carbs consumed, you also excrete more water (hence the name carbo-HYDRATE). Due to this, your body may be more likely to retain even more water in your fat cells before the big whoosh occurs. You may even feel like you’ve gained a bit of weight even though you’re following your keto diet perfectly. So next time you start to feel discouraged that your weight loss has plateaued, stay the course! Be consistent, and drink lots of water, because you may be on the brink of experiencing the whoosh effect. 

SIGNS OF THE WHOOSH EFFECT

The whoosh effect can occur at any time during your keto journey. Sometimes after a weight loss stall of a few days, sometimes it can occur after a stall for a few weeks. During the time where your body is transitioning from having fat cells filled with triglycerides to having fat cells filled with water you may feel bloated, soft & squishy or puffy. You may feel the need to urinate more frequently, and the scale may even go up a few pounds despite being precise with your keto diet.

However if you keep up with your new healthy keto lifestyle and exercise, your fat cells will suddenly release the water and you may feel leaner or notice a significant change on the scale or in the mirror overnight. Some people experience an increase in sweating, night sweats, or diarrhea before a whoosh as these are all ways for your body to rid itself of excess water.

Once your fat cells have released the water, the cells will shrink and your body prepares to do it all over again with a new set of fat cells. This is part of the reason why weight loss according to the scale is never linear! When placed on a graph it always has a jagged, downward trajectory and will never be a straight, smooth line. 

CAN YOU TRIGGER THE WHOOSH EFFECT?

While there are reports of being able to trigger a whoosh effect, only you can decide for yourself if it's the right choice to try and do so. Some claim that by having a carb heavy meal and re-filling your body with glycogen can cause the body to release the water. This is at the potential expense of knocking yourself out of ketosis, or worse - spiraling into some bad behaviours by triggering more carb or sugar cravings. Other claims include drinking alcohol or limiting water can trigger a whoosh effect for the diuretic nature to flush water out. 

The issue here is that you may not know for sure 100% whether or not it’s water retention or actual fat gain. Maybe it’s hormones, or stress. Is it really worth the risk to trigger some water loss?

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

HERE’S WHAT TO DO INSTEAD

• Make sure you’re actually in ketosis - stay consistent with your keto diet by remaining under 20-30 net carbs per day (depending on the person)
  
  

• Make sure you’re in a caloric deficit - when you burn more calories than you consume over time, your body will burn stored fat and replace that with water which will eventually be flushed out
  
  

  Be patient - keto weight loss plateaus can last for days or weeks. It can appear at first like you’ve gained weight due to water retention, but all of this excess water will be released. Just be patient, consistent, and give your body time to adjust!

While there is no concrete science behind “the whoosh effect”, many report having experienced it at some point along their keto journey. This whoosh will help with weight loss, but it’s not fat loss. YOU already did the fat loss part by reducing the triglycerides in each cell to fill with water in the first place! So don’t get totally discouraged if your weight loss stalls despite doing everything right, and you suddenly feel a bit puffy. There’s a good chance that you just have some water retention and a whoosh is on the way!

If you’re experiencing a keto weight loss stall that’s longer than a month and want some support to push through it and get you moving towards your goals, click here to learn how 1:1 Keto Success Coaching can help!

HOW TO START A KETO DIET, AGAIN

So you’ve been following a keto diet for some time now, and got some incredible results to show for it! But somewhere along the way you went off plan, and have been struggling to get back on track ever since. Maybe you just intended to have a few higher carb or sugary foods… but then you slowly started drifting back into your old eating habits and behaviours. Maybe you felt stressed, worried, bored, or apathetic. Maybe you quite simply didn’t care to work towards your keto weight loss goals for a little while. You may be questioning “WHY can’t I do keto like I did the first time?!”

Just know that it’s ok, and totally normal to go on a “diet break” every once in a while. But taking a break from your keto diet doesn’t have to be a permanent setback. You have done it before so you know for a fact it’s absolutely possible to do it again. The tips below will help you get started on your keto diet again, and get you moving back towards your weight loss goals and overall health!

GRAB YOUR 30 DAY JOURNAL PROMPTS FOR EMOTIONAL EATING ON KETO BELOW!

12 TIPS TO START A KETO DIET, AGAIN:

MAKE THE COMMITMENT & HONOUR IT

If you want to continue on your keto weight loss journey you need to fully re-commit to the process. You’ve lost weight on keto before and you know what’s possible when you fully commit and that’s super exciting! But in a way, that almost backfires. Since you KNOW keto works so well, we can almost use that as an excuse or a “green light” to go off-plan even more. Because if you DO gain weight, you can just be more strict and lose it again. NBD! But that is not a great cycle to be in, and it’s certainly not good for your health & wellbeing.

The truth is, losing weight on keto and being able to maintain it long term is SO much more than just “following the keto diet rules”. We have to be willing to put in the work, and eliminate or reduce certain foods to go after the goals you really want to achieve. It’s more about being healthier and the best versions of ourselves. And that can only occur if we’re willing to challenge ourselves, follow through on our intentions, and continue to grow and evolve.

RE-EVALUATE YOUR WHY

What was your original WHY that motivated you to start keto initially in the first place? Something inspired you to start living a keto lifestyle in the first place and it may be time to do some self reflection or journaling to remind yourself why it’s important to you.

Maybe your original ‘why’ has changed now - and that’s ok! This is your opportunity to create a new why now that you’re armed with more keto information and knowledge that may better reflect your true health  goals. How cool is that!?

RECALIBRATE YOUR HUNGER CUES

If you’ve been eating off plan from keto for a while your body has now become re-accustomed to having carbs and sugar. This can make it very difficult to distinguish between physical hunger and emotional hunger. Our cravings and urges can take over, and we often give in because we’ve allowed ourselves to do it so often at this point, “what’s one more time”?

We eat for a lot of reasons other than hunger. And getting back on track with keto involves ensuring that you’re listening to your body and using food for fuel, not just for “fun” or a way to cope with emotions. It’s important for the first few weeks to be diligent in eliminating sugar and high carb foods because they are highly concentrated and throw our cravings way overboard which makes it more difficult to follow through with our goals.

Also, take note of where your hunger began. If it started in your stomach and traveled up to your mind, you’re probably hungry. If it started in your mind and you’re just thinking about all the foods you want to eat, it’s likely that you’re eating for a reason other than hunger. The good news is - keto food is highly satiating so you can really hone in on your hunger cues. If you feel full and satisfied, stop eating and wait until you feel hunger again before consuming more food. 

GRAB YOUR FREE 30 DAY JOURNAL PROMPTS FOR EMOTIONAL EATING ON KETO BELOW!

GO BACK TO TRACKING MACROS & MEAL PLANNING

It’s much more difficult to derail if you have a solid plan for eating as you get back on track. If you’ve tracked macros in the past, go back to doing so even just for the first 2 weeks. This will help you recalibrate your hunger, as well as ensure you’re eating the appropriate portions of food. It may seem tedious, but if you truly want to get back on track you need to put in the effort and use that tool in your toolbox to help you!

The best way to set yourself up for success during this transition period is to plan in advance as much as possible. Whether that means tracking your macros the night before, or having a meal plan for the entire week it’s crucial to give yourself that structure. You don’t want to rely solely on willpower with nothing planned out during this time when cravings and urges are still high. If you want help with creating your own keto meal plan try my step-by-step guide + printable templates!

LET GO OF THE ALL-OR-NOTHING MINDSET

Having a perfectionist or all-or-nothing mindset is the main reason why people yo-yo diet and end up gaining and losing the same weight over and over again. Those who are most successful at losing weight on keto and maintain that loss adopt it as a true lifestyle change, not just a diet. 

It’s OK to not do keto perfectly 100% of the time! The issue here is that we convince ourselves that if we can’t do it “right” or “perfectly” then we’ll never see results, so what’s the point in re-starting at all. That’s just simply not the case, and it can seriously hold us back from what we’re really capable of. The choice shouldn’t be 100% perfectly on track with keto + workouts OR binge eating carbs and sugar and being a total couch sloth, with nothing in between.

And sometimes when we’re in the “all the carbs” stage, we go even MORE overboard - like we need to have every possibly carby food to ‘get it out of our system’. After that, THEN we’ll be able to fully commit, and do keto “right”. Which also makes no sense, really. If you incorporate an off-plan meal once in a while, you will eat these foods again! So there’s no need to make the situation worse by stuffing in as many carbs as possible, right before going back to keto. It’s about deciding what is best for your body, health, weight loss goals, and finding a balance that works for you.

If you’re struggling with the all-or-nothing carbs to keto cycle, try to transition back to keto more slowly by doing low carb instead. This may allow you to incorporate a few more carbs on a daily basis which can ease your way back to it, without feeling as restricted. Start with doing low carb (50g-100g carbs per day) for a few weeks, then decrease your carb intake from there if you want to get back into ketosis.

GO BACK TO BASICS

If you do want to jump right back into rebuilding your keto lifestyle, keep it super simple! Stick to meals that you’ve had (or even tracked!) countless times before to make the switch back to keto as easy as possible. No need for elaborate keto recipes, or experimenting in the kitchen right now. For the first few weeks just get back to eating your usual go-to keto meals and recipes to make it easy.

Focus on eating whole foods like meat, cheese, eggs, vegetables, nuts, seeds, olives, pickles, etc. as much as possible. Your body will start feeling better consuming more nutrient dense foods as you get back on track with keto, which will help motivate you to keep going!

FOCUS ON WATER (+ ELECTROLYTES)

Just like at the start of keto (or any time you are alive as human, really) drinking lots of water is important! The number one side effect of eating keto is dehydration. Keto has a diuretic effect on the body and we have to replenish our water + electrolytes to ensure we’re feeling our best. Keto Flu can occur at any stage during the keto journey, but especially when we’re withdrawing from carbs & sugar again.

Make drinking 1 gallon or 3-4 liters of water a day one of your main focuses when you’re getting back on track. This will help with recalibrating your hunger cues, and help you flush out any extra water weight you may be storing from consuming carbohydrates.

EAT MORE PROTEIN

Protein is essential for countless processes for our metabolism and body. It will help you feel full and satisfied, and make the transition back to keto easier. Try to plan your meals around your protein first, then add any fats to help with satiety. Including a healthy protein source at every meal is an easy way to boost your metabolism and decrease cravings.

PLUS, eating more protein takes advantage of the thermic effect of food. This refers to the amount of energy it takes to digest certain foods. It takes 20-30% of the calories from the protein you’re eating JUST to digest it! That’s a huge difference compared to just 5-10% used to digest carbohydrates (meaning the rest of THOSE calories are being stored in your body).

GRAB YOUR FREE 30 DAY JOURNAL PROMPTS FOR EMOTIONAL EATING ON KETO BELOW!

INTERMITTENT FASTING

If you’ve done intermittent fasting in the past, it may help you re-start your keto lifestyle. It can help recalibrate your hunger scale, and remind us that hunger isn’t something that needs to be immediately fixed. Often we irrationally believe that if we feel even the slightest bit of hunger, we must rush to eat or else we’ll just get hungrier and hungrier and eventually faint or die of starvation. But for most of us, that’s not the case. Hunger comes and goes in waves. We can easily drink some water or distract ourselves and poof...the hunger vanishes!

This is by no means saying you should starve yourself to lose weight AT ALL. But the truth is after coming off an extended period of eating carbs and sugar we may feel a tad hungrier than we remember doing keto before. Remember that you are trying to decrease insulin and blood sugar spikes, and the best way to do that is by fasting between meals. So eliminate all of the mindless, unnecessary snacking by ensuring your meals are filling and satisfying. This will also help you limit calories and help you start making progress again on your keto journey.

ALLOW LOW CARB ALTERNATIVES

When you’re getting back on track with keto make it as easy as possible on yourself. Stock your pantry, fridge and freezer with low carb options to high carb or sugary foods. This could be low carb breads, wraps, noodles, buns, pizza crusts, keto bars, fat bombs, etc. If you have the option on hand, it’s a simple swap that will help you continue to move forward. The main objective is to get back into the keto groove, and if using the odd keto products helps you to achieve that - use it!

Eating a keto diet focused mainly on whole foods is ideal for your overall health and weight loss. But it’s more important at this stage to start making better food choices in general. You can always decrease the amount of products you use after a week or two. But to get over the initial hurdle of moving away from carbs, choosing a lower carb option can help.

BE PATIENT

The reality is, it can feel like our bodies are able to gain weight more easily than lose it. This dates back to our ancestral days where if given the option to over consume calories, our bodies would store it for survival purposes. It’s not fair - but that’s just how it goes! So for example if you’ve put on 10lbs while eating all the carbs over the span of a month, it may take you twice as long (if not more) to lose it again. Sure, some will initially come off as water weight but the actual body fat may take a little longer to come off again.

Get yourself in the mindset of thinking more about the medium or long-term game, not drastic immediate results. PLUS - remember that if this isn’t your first time doing keto, your body is likely smaller than it was the first time around. That means you have less weight to lose overall, and the pace of your weight loss may be slower. Always refer back to your WHY, and remember that this is about your overall health and feeling your absolute best. If you focus on that, the weight loss will naturally follow.

SELF REFLECT AND DECIDE IF YOU’RE REALLY READY

One of the biggest issues when it comes to getting back on track with keto is that we think it will be as easy as it was the first time we did it. But here’s the problem with that - you’re ALREADY not in the same body you were before (ie - you have less weight to lose). Your life circumstances probably aren’t the same as they were before. And as a result, we can put a lot of unnecessary pressure on ourselves to do keto exactly as we did in the beginning.

The truth is - YOU’RE not the same person you were in the beginning. In fact, you have an advantage because you’re armed with more knowledge and wisdom from doing keto before. So the question REALLY becomes - are you really ready to re-start your keto lifestyle? Do you even want to lose weight right now? How important is it to you at this moment?

This is something you need to really reflect on, and something you can only answer for yourself. Once you get back into the swing of things on keto you KNOW how amazing you will feel, and how easy it can really be. So why are you holding yourself back, and selling yourself short? You’ve already proven that you’re capable, you’ve done it before. You CAN do it again. But you have to be ready and willing to stay focused, be disciplined, and be consistent on keto to truly get the results you desire.

Taking a timeout from your diet isn’t a failure. But if you’re feeling ready to get back on track and are struggling to do it there is no shame in getting additional support. Click here to learn how 1:1 Keto Success Coaching can provide next-level accountability and get you unstuck from the carb-to-keto cycle! It’s ok to ask for help and invest in yourself if this is something you truly want. It’s the ultimate form of self care to prioritize your health, because nothing is more important than that. Not only will you get back to your healthy keto lifestyle, you’ll receive tools and strategies that will allow you to do it even BETTER than you did the first time! And get you results that you will feel confident you can truly maintain long term.

HOW TO START A KETO DIET

The ketogenic diet has certainly been a huge trend the last few years and for good reason - it is simple to follow, includes foods that are satisfying and feel indulgent, and can get some serious results!

Before you begin a keto diet it’s important to understand what it is, why it works, and how to get started properly to get all of the incredible benefits. Of course, like learning any new skill, you may experience a few mistakes or setbacks along the way. You are learning a new way of eating and it can be pretty intimidating. But the best thing to do is jump right in and START. Then learn and adjust along your way to develop a keto lifestyle that truly works best for you!

GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!

Here are some important info + steps to get you started:

WHAT IS KETOSIS?

Ketosis is a metabolic state where the body burns fat or ketones for fuel instead of carbohydrates (glycogen). The purpose of a ketogenic diet is to allow your body to enter a state of ketosis which is accomplished by restricting the amount of carbohydrates you consume on a daily basis. 

The general rule of thumb is to stay under 20g net carbs per day, for an extended period of time to get into ketosis. The amount of net carbs per day may vary from 25g-30g, but most people use 20g net carbs or under as a guideline starting out. The macronutrient breakdown of a typical day of eating on a ketogenic diet is 70% Fat, 25% Protein, 5% Carbohydrates.

WHAT ARE NET CARBS?

Net carbs = Total Carbs - Fiber - Sugar Alcohols

Net carbs refer to the amount of carbohydrates left after the body has digested our food. Since the body can’t break down or absorb things like fiber or certain sugar alcohols they are not counted towards your daily carb intake.

Once carbs are limited for about 3-5 days your body will burn through any stored glycogen (carbs) and start using fat for fuel and enter a state of ketosis. After a few weeks your body will be “fat adapted” where your body will start burning fat more efficiently, and you will be on your way to reaping all the incredible benefits of keto!

BENEFITS OF A KETOGENIC DIET

• Weight loss

• Blood sugar control

• Improved mood

• Increased energy levels

• Lowered blood pressure

• Higher HDL (good) cholesterol

• Improved skin conditions

• Improved digestive system

WHY KETO WORKS

While the rules for following a keto diet are simple (stay under 20g net carbs per day for an extended period of time), it may be challenging to adapt to this new way of eating if you’re used to eating all the high carb or sugary foods and drinks. Whether or not the keto diet is right for you is only something you can answer for yourself after you’ve given it a proper chance!

There are 2 primary reasons the ketogenic diet works:

1. It reduces the amount of calories consumed - due to the high fat and highly satiating nature of foods regularly eaten on a ketogenic diet you may feel full longer on less food. If you feel more full throughout the day you will naturally decrease the amount of calories you consume.

2. It increases the production of ketones - which is one of the most efficient fuel sources for our body to burn but are not produced unless there is an absence of carbs and sugar in the body. This is what leads to increased energy levels and a reduction in appetite.

This unique combination of natural calorie reduction and increased ketone production is what makes a ketogenic diet a powerful way of eating that can lead to some serious weight loss results. 

3 STEPS TO STARTING A KETOGENIC DIET

While there are many different approaches to a keto diet, there are 3 main steps that will help you begin and are the most important for your success.

1. Know what foods to eat and what foods to avoid

2. Eat the appropriate amount of those foods

3. Increase your water intake & electrolytes

STEP 1 - Know what foods to eat and what foods to avoid

GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!

When you start a ketogenic diet this step alone can get you some pretty remarkable results! Lowering your carbohydrate and sugar intake, while increasing more whole food sources of fat and protein are crucial for starting and sustaining your keto weight loss journey.

Here is a general list of foods to eat and avoid on keto:

Keto Foods To Eat

• Meats - beef, lamb, fish, poultry, eggs, etc.

• Low Carb Vegetables - typically anything grown above ground

• High Fat Dairy - cream, butter, cheese, etc.

• Nuts & Seeds - macadamia, walnuts, almonds, sunflower seeds, etc.

• Avocados & Berries - lower glycemic index fruits

• Sweeteners - stevia, erythritol, monk fruit, etc.

• Other Fats - coconut oil, ghee, avocado oil, etc.

Foods To Avoid On Keto

• Grains - wheat, corn, rice, cereal, etc.

• Sugar - white processed, honey, agave, maple syrup, etc.

• Fruit - bananas, apples, oranges, etc.

• Root Vegetables - potatoes, sweet potatoes, yams, etc.

• Beans & Legumes - black, kidney, lentils, etc.

When you’re just starting a ketogenic diet it is absolutely crucial that you get comfortable with reading nutrition labels. Many products are filled with hidden carbs or sugars so it is important to be diligent about reading labels on anything that is not a whole food.

Avoid overwhelm and focus on this step when you’re just starting out to start transitioning to a keto diet. Just simply eat keto friendly foods, and avoid high carb food and drinks and you will be well on your way to entering ketosis and achieving your weight loss goals.

STEP 2 - Eat the appropriate amount of keto foods

While you can get results sticking with step 1, eventually you may need to be a little more diligent in your approach to increase the likelihood of getting the weight loss results you want. While restricting the amount of carbs you consume daily will get you into ketosis, eating the right amount of calories per day will increase your ability to lose weight.

YES, calories still count - even on keto. Check out this blog to learn more about calories on a keto diet!

When we eat fewer calories in a day than our body burns we’re in a caloric deficit which = weight loss. 

When we eat more calories in a day than our body burns we’re in a caloric surplus which = weight gain.

The most accurate way to ensure you’re eating the right amount of food for your body’s requirements and to lose weight is to track your macros (fat, protein, carbs). There are numerous macro calculators on the internet (just ask your ol’ pal Google) to help you find the right proportions for your body and activity levels. There are various macro tracking apps such as MyFitnessPal, CarbManager and Cronometer. 

Be sure to set your calorie deficit at an absolute maximum of 35%. When we drastically decrease calories too much we may lose weight quickly but it will have a negative effect on our hormones and weight re-gain in the future. To lose weight in the most sustainable and healthiest way possible - slow & steady wins the race! Aim for a loss of 1-2lbs per week, and re-adjust your macros after every 10lbs lost to ensure you keep moving towards your weight loss goals.

GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!

STEP 3 - Increase your water & electrolytes

The biggest side effect of starting a ketogenic diet is dehydration and loss of vital electrolytes. This is often referred to as “keto flu” since some people may experience headache, fatigue, dizziness, muscle cramps or aches, and other flu-like symptoms. This may be most prominent at the start as your body burns through its glycogen stores, but can occur any time you are following a keto diet.

Carbohydrates are stored and bonded to water molecules in our body. When we reduce our carb intake, we also deplete the amount of water in the body which can lead to dehydration. This makes increasing your water intake on keto absolutely essential to feeling your best. Aim for 1 gallon or 3-4 liters of water daily.

The most important electrolytes in the body are sodium, potassium and magnesium. As we excrete more water on a ketogenic diet, these essential electrolytes also get flushed out in the process. The GOOD NEWS is that keto flu can be completely avoided if you stay hydrated and ensure your electrolytes stay in balance. You can simply add more salt to your foods, drink bone broth, or sip on pickle juice to restore your sodium electrolytes. For more info on where to find electrolytes in your keto foods - check out this blog! There are also many pre-made electrolyte blends available.

It can feel a bit intimidating and overwhelming to change the way we’ve been eating and start a keto diet. I tooootally get it. Before I started keto over 3 years ago, I spent 6 MONTHS doing research and debating it! By following these simple steps you’ll be off to a great start, and you can continue to grow and learn from there. Just start! I promise you won’t regret it!

Be sure to join my FREE Facebook community - Keto Weight Loss For Women to get more keto info, tips & tricks + motivation & support from other women worldwide on their own keto weight loss journeys!