Avocado, Salmon, Diet, Ketogenic, Ketosis, Keto, Low-Carb, Tomatoes, Almonds, Garlic, Cheese, Bacon, Steak, Herbs, Spices, Health, Fitness, Nutrition, Ketones for dieting, Ketones, Paleo, Nuts, Berries, Guide, How to

Beginners Guide to the Keto Diet

Losing weight can seem to be almost impossible for many, but it’s essential to remember that slimming down is simply composed of two elements: realizing how you can shed weight and becoming focused on an ambition.

You must understand that there is absolutely no sort of magic diet pill that makes it vanish overnight. You must find ways to motivate yourself to continue, even when the times get hard and possibly discouraging. Think about your “WHY”, use that as your’ motivation and your’ reason to continue.  not doing anything. You need to get up from the chair and take initiative, this is something ONLY YOU CAN DO FOR YOURSELF.

afraid fear confidence
Photo by Suzy Hazelwood on Pexels.com

What will make it easier? Ask yourself these questions and answer them, no matter how silly you may feel doing-so. How come you eat? When do you eat? Do you know your bodies signs of satisfaction when it comes to eating? Why do you over-eat? Why do you want to lose weight? What is your goal? How will you measure your milestones? Before you could properly find a new eating routine you have to investigate the way you got overweight in the first place, and address it head on.

KETO EAT LIST:

Full Fat Cheeses, Heavy Whipping Creams, Real Butter, Coconut Oil, Avocados, Olive Oil, Fatty cuts of meat, Eggs, Nuts (Only eat 1 serving as these do have carbs in them), MCT Oil, Fish, Fatty Lunch Meats (Pepperoni, Salami, Ham), Bacon, Veggies (Kale, Spinach, Broccoli, Cauliflower, Brussel Sprouts), Pink Himalayan Salt/Sea Salt, and LOTS of water (For electrolytes you can drink Powerade ZERO, this will bypass most of the need for you to take pill or powder form supplements)

DON’T EAT LIST:

Starchy Vegetables (Potatoes, Sweet Potatoes, Carrots, Peas, Corn), Fruits (EXCEPT Berries, only eat Berries in moderation), Grains, Chips, Cookies, Crackers, Rice, Pasta, Cereals, Juices, and Sodas, Milk, Coffee Creamer, Honey, bad fats (margarine, Crisco, vegetable oil, hydrogenated oils, etc.) Cashews (these contain 8 grams net carb per 1 ounce!)

Learn what foods you can't eat on a Low-Carb or Keto Diet

Replacement Items:

Heavy Cream instead of Coffee Creamer

Almond Flour instead of Flour

Stevia or Monk Fruit Sweetener instead of Sugar

What are Macros and how do I set them?

75% Fat, 20% Protein, 5% Carbs each day. You can adjust Fat and Protein after becoming fat adapted and hitting a stall. You would only adjust about 10% between Fat and Protein.

Signs of Ketosis

Signs like bad breath, loss of appetite, possible nausea, cloudiness, muscle cramps, tired and dehydrated. (These are all expected between days 3 and 7, also known as the “keto flu”. Symptoms will go away after your body has dumped its extra water weight and has adapted to fats over carbohydrates. During days 1 to 3 your body burns the carbs you have stored)

You NEED Electrolytes on a Ketogenic Diet

One of the first effects of a keto diet is a rapid improvement in sensitivity to insulin. Low carb eating causes insulin levels to fall, and the body starts to recover from insulin resistance. As insulin falls, the kidneys begin to release fluid. As kidneys release fluid, it becomes easier for the body to oxidize the stored fat. The bad news is that as the extra water goes out, so does essential sodium, magnesium, and potassium (SMP). When sodium levels fall, there are rough side effects like headaches, dizziness, cramping, and low energy. A continued lack of SMP is not good for your body, you need these electrolytes to function.

Tips to achieving your Electrolytes

Your requirements are 5,000 – 7,000 mg sodium, 300 – 500 mg magnesium, and 1,000 – 3,500 mg potassium achieved throughout the day.

Add Himalayan pink salt or sea salt to your coffee, water or other keto friendly beverages. You can also drink pickle juice, eat olives, pickles or just simply add the salt to your meals.

 Potassium and Magnesium are things that you’ll consume throughout your day.

List of veggies to consume for Potassium

  1. Spinach
  2. Broccoli
  3. Mushrooms
  4. Zucchini
  5. Cucumbers
  6. Leafy greens; Kale, Collards, Mustard Greens, ect.
  7. Tuna
  8. Halibut
  9. Cod
  10. Poultry

 List of foods to consume for Magnesium

  1. Dark Chocolate (the higher Cacao percentage, the better)
  2. Avocado
  3. Nuts (keep in mind, certain nuts are higher in carbs)
  4. Pumpkin Seeds and Flaxseed
  5. Halibut
  6. Salmon
  7. Kale
  8. Spinach
  9. Collards
  10. Leafy Greens

Keto Friendly Alcoholic Beverages:

Tequila (0 carbs), Whiskey (0 carbs), Vodka (0 carbs), Rum (0 Carbs), Brandy (0 carbs), Gin (0 Carbs), Cognac (0 carbs)

DO NOT ADD SYRUPS OR SUGARS.

My weight loss has stalled, what now?

Weight loss stalls happen to everyone, and they are extremely frustrating. You can try a different number of methods that may help you out – ranging from cutting certain foods out of your diet to changing your eating patterns through intermittent fasting.

Here’s a list of common suggestions that are normally advised to people that aren’t losing weight:

  1. Switch to measuring instead of weighing
  2. Increase fat intake
  3. Decrease your carb intake
  4. Stop eating nuts
  5. No processed foods
  6. Look for hidden carbs
  7. Say bye to Artificial Sweeteners
  8. Stop eating Dairy

 

  • BPC: This is known as Bulletproof Coffee. It’s normally butter, oil, and coffee mixed together, to help you feel full in the morning.

 

  • MCT Oil: Medium Chain Triglyceride. These helps boost your metabolism.

 

Why are vegetables good carbs?

Non-starchy veggies are low in caloric intake, low in carbs but are packed with nutrients, antioxidants and minerals. Your body doesn’t digest Fiber or absorb it like other carbohydrates, that’s why we look for NET carbs, not total.

Nut Guide:

  • Almonds:3 grams net carbs (6 grams total carbs)
  • Brazil nuts:1 gram net carbs (3 grams total carbs)
  • Macadamia nuts:2 grams net carbs (4 grams total carbs)
  • Pecans:1 gram net carbs (4 grams total carbs)
  • Pistachios:5 grams net carbs (8 grams total carbs)
  • Walnuts:2 grams net carbs (4 grams total carbs)
  • Chia seeds:1 gram net carbs (12 grams total carbs)
  • Flaxseeds: 0 grams net carbs (8 grams total carbs)
  • Pumpkin seeds:4 grams net carbs (5 grams total carbs)
  • Sesame seeds:3 grams net carbs (7 grams total carbs)

A few helpful tips from someone just like you

Patience

This is something that I really struggle with. I am the type of person that needs results. For me to feel successful, I have to see some sort of progression forward. Once I learned that I need to slow down and accept that the weight isn’t just going to be gone overnight, it allowed me time to really reflect and to see what I was doing wrong.

Persistence

There is an art to being persistent enough to keep going, no matter how much you really don’t want to. There are plenty of reasons we stop doing something, mostly though they are excuses, not actual reasons.

Practicality

This is something that hurts me the most on my own journey. I set unattainable goals. Goals that no matter how hard I try, I would not be able to reach no matter the effort put forth. This is something that stunts most people’s journey. Like I said before, most of us want things right now. When we can’t get them right now, we become discouraged, sometimes to the point of retreat.

The journey that we are all on, and in together, is not something that we don’t owe to ourselves. We owe ourselves a healthy and happy lifestyle. We just need to focus on the path to success.

Set smaller goals within your overall goal. I have more than 100 pounds to lose, so my first goal was to lose 15 pounds. Once that goal was met, I moved on to the next goal of 25 total pounds.

Please, don’t cheat yourself

Scientific studies have suggested that when we get cravings, we aren’t actually craving things like burgers and fries or pizza and donuts. Their studies suggest that the cravings are actually being confused in your mind. Your body actually wants fat, not carbohydrates. Try it next time you get a craving, just go and grab a keto snack with plenty of fat.

Cheating on the Keto Diet also prolongs your body’s ability to fat adaption. Fat adaption can take anywhere from 8 all the way up to 12 weeks. Fat adaption is really the ultimate goal of a Keto Diet, you want your body to be a fat burning bad ass machine.

Just remember that you need to think before you eat. I know that sounds silly as hell, but it’s true. Think about why you started. Think about the feeling of self-guilt and how it feels when you let yourself down. Believe in yourself and invest in yourself. Cheating only cheats one person, that’s yourself. Remember, try and plan ahead for your ‘Reward Days’.

This is the only diet that allows you to have bacon and whip cream for breakfast. Use that to your advantage!

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.