New to Keto Diet. TIPS??

rpavlonnis9419

I’m considering trying the keto diet. A lot of coworkers are having success with it. However, I’m always busy and with a pretty tight schedule. I was just wondering how easy this diet is to maintain?? Also, I’m a huge fan of carbs (who isn’t?) so I’m sure I’ll struggle starting out. Any tips on how to keep myself motivated and on track?

Thanks!

CookieJones2018

If you're following the Keto diet, then make sure you measure. I've seen clients who aren't sure about their macros and think they're in ketosis when they're out because they underestimated their carbs. The diet is fairly strict. The SKD is 75/20/5. Fat/Protein/Carbs. I'd join keto groups and find people who have had success so they can help keep you on track.

JeromeBarry1

Join a "Low Carb" group here. You'll benefit from it.

kingexplosionmurder_

Research, research, research. You need to be prepared when jumping into the Keto diet. You state that you love carbs, and if you plan on giving them up your body is going to react and trust me, it’s not pretty. The Keto flu is real - but it can be tolerable.

1. Research. Understand the way Keto works within the body. Why carbs and sugar aren’t good for the body, it will help keep you motivated.

2. Electrolytes! This is the biggest problem that causes the Keto flu in my opinion. Keep your electrolytes up. This means adding salt to your food (preferably pink salt) use Mio (sport) to add to your water bottle. Or some kind of electrolyte powder. You can always drink bone broth as well to help.

3. Try and stay around 20-50 net carbs. But you don’t need to over due it in the beginning. You can start with cutting down and eventually get to 20 carbs per day. Don’t be so hard on yourself in the beginning.

4. Fat, fat and more fat. Fat is not the enemy like the world tries to tell you it is. Add coconut or olive oil to your foods! As well as butter and salt.

5. Keto on the go can be difficult. Always be prepared. Stock up on easy meats, boil a crap ton of eggs, buy cheese strings and pepperoni sticks and walnuts for on the go.

6. It can be a hard diet as sometimes it’s hard to figure out recipes without carbs. But you can find a Keto alternative for almost anything - even bread and pizza and desserts. It’s just a matter of putting in some extra time.

7. Get rid of most carbs in your house. Cravings will kick in because it’s your body signalling you to eat carbs since it’s used to getting carbs.

8. Try doing Intermittent fasting with Keto. It will help weightloss move along faster and it’s good for the body, and Keto friendly since you’ll be eating less frequently through the day. I highly suggest it!

9. I don’t recommend working out for a few weeks. Your body’s already going to be going through a lot of changes with cutting carbs alone, so I would suggest letting it get used to lack of carbs before adding exercise.

10. It’s not easy, but very doable if you do your research and have Keto friendly food available at all times.

Good luck day 4 for me and so far I’m loving it.

RAFLowCarb

Great post above covers most aspects - there’s a Keto and low carb group on here too. When it comes to macros I would work out protein first then carbs and fats are last. Don’t worry too much about net vs total carbs if you’re getting most (it not all) of your carbs from the right vegetable. Check out dietdoctors visual aids on what foods have the lowest carbs. I agree about electrolytes - especially if exercising - I got bad cramps at first. I now use a powder that goes in my water bottle at the gym that contains salt, calcium, potassium and magnesium. Lastly just try to eat real food and enjoy the journey!