WHY SELF SABOTAGE IS RUINING YOUR KETO WEIGHT LOSS

Let’s try this scenario on for size…

You wake up on Monday morning and your clothes feel a bit snug, your face is a bit puffy, and you feel tired and sluggish. 

You vow to yourself that “This is it. NO MORE. I want to look and feel my best, and I am determined to do it this time.”

So you strictly follow your diet all week, track your macros, drink all the water, and even get in some exercise.

By Friday you’re feeling leaner, your clothes fit better, you have more energy, and you’re feeling so proud of yourself for everything you accomplished.

You’re just buzzing for the weekend and feel so good that you celebrate with a glass of wine or two. No big deal. 

You make it through most of Saturday unscathed, until your family wants pizza for dinner. Sure, why not. You’ve done so well all week, you deserve a treat. Then after dinner out comes the ice cream, and you figure at this point you’ve already had the pizza, so what’s a little ice cream going to hurt.

By Sunday the food floodgates have opened, and you eat whatever you want with no moderation because “you’ve already screwed up this much, you might as well”. 

And then we tell ourselves once again that “successful diets always start on a Monday”. 

And around, and around we go.

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Or maybe you’re on track for most of the day and totally blow it with desserts or late night snacking. Or maybe you stay on track for months, but go off plan for a holiday or special event that spirals into weeks of self sabotage despair. Whether it’s full blown carb binges, or just overeating keto foods you KNOW you are sabotaging your efforts.

Sound familiar? YOU ARE NOT ALONE! It does not make you a bad person, it makes you a human with deep seated thoughts and behaviours around food just like the majority of us!

“Self sabotage” is a mindset issue where we make choices that go against our own values, morals and goals. It totally contradicts what we know is best, and often sadly - what we actually want for ourselves.

So WHY do we self sabotage if it goes against what we truly desire?

• We put ourselves in tempting situations then underestimate the challenge, and overestimate our self control.

• We tell ourselves that “tomorrow will be different” without actually implementing any changes that will warrant a different outcome.

• We think having willpower will be enough to pull us through.

• We expect weight loss results quickly, and if it doesn’t happen quickly enough we feel like the whole thing is pointless.

• We don’t believe we are worthy of being healthy or losing weight, so we subconsciously find actions and behaviours that will prove those beliefs to be true. 

• We have an “all or nothing” mentality surrounding food.

• We strive for perfection, and if something goes wrong we make a bad situation worse.

• We reward ourselves with food instead of other things that bring us joy.

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How to stop self sabotage.

The good news is that we can overcome self sabotage and work towards our goals and what we want to achieve.

Acknowledge the cycle exists. By seeing it for what it really is we have a better chance of catching it before it starts, and stopping the merry-go-round of disappointment and self-loathing. 

Be extremely honest with yourself. When we develop a strong sense of self awareness we can start to unravel the reasoning behind our behaviours. Try journaling on how you’re feeling and why you’re feeling that way when the urge to implode begins. What is the pattern that emerges? What is the behaviour that follows? What will happen if nothing changes? What will happen if something does change? At the end of the day, no one will care about your goals more than you will. So it’s time for some tough self-love to call yourself out on the BS in order to move forward.

Take a serious look at your habits. Habits are behaviours that occur most of the time. They are often subconscious and automatic without even giving it any real thought. Are particular things triggering the desire to sabotage? Do certain places, people or circumstances cause you to go off plan? What can you replace that habit with that will yield a different result?

Set up your environment for success. If you don’t plan to succeed, you are more likely to set yourself up for failure. Keep unhealthy tempting foods out of your house and replace it with healthier options more aligned with your goals. Plan your meals in advance. Prep meals or protein so when you get home after a long day you aren’t reaching for the junk food, or your phone to order delivery.

Seek positive support. When we talk about our struggles it may be to people that don’t understand, or are not on the same page as you and your goals. Find someone that will be willing to support you, lovingly call you out when necessary, and hold your hand when needed.

If you are tired of struggling on your own, just know that I am here to help you. You can download the free Daily Keto Habit Checklist to start building habits that takes the option to self sabotage completely off the table. Working with a coach can help hold you accountable, and hold your dreams for you when you feel like they’re impossible. I can help you build sustainable, healthy habits while addressing and overcoming issues with food to end the self sabotage cycle for good. To learn more or connect go to theketolisticcoach.com.

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.