Preparation is Key to Success: 10 Tips to Help You Succeed with the Keto Diet

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So, you’re ready to change your diet and turn yourself into a fat burner.  The keto diet provides the opportunity but you must be prepared before you dive in.  I want to make sure you’re ready for everything that’s going to happen as you change from a sugar burner to a fat burner.  The first 3-10 days will try your staying power and lots of people quit before they ever see benefits.  With that said I’ve come up with 10 things you can do to make the transition easier.

Better Buy a Water Jug

Drink lots and lots of water. The rule should be to drink between 65-80 oz. of water every day.  If you’re not peeing every 30 minutes you probably haven’t had enough (that was a joke).    Warning:  You can drink too much water causing a fatal condition called hypovolemia.  Don’t overdo it but you do need to stay well hydrated.

Slowly Integrate to Low Carb

If you’re a heavy carb eater you may want to transition to a lower carb diet versus a keto diet over the first two weeks. A gradual reduction in the number of carbs you eat may reduce some of the side effects.  Cut out all sugary beverages, bread, pasta and cereal over the first two weeks then remove other simple carbs when you start the keto diet on week 3.

20-50 Grams of Carbs

Total carb intake can vary from person to person but for starters you will want to keep total net carbs between 20-50 grams. Total net carbs are total grams of carbs minus total grams of fiber.  You may be able to adjust your total net carb number after you achieve ketosis.

Get Your Electrolytes

Increase your salt, potassium and magnesium intake. The keto diet causes the body to flush electrolytes out of the system resulting in light headedness, muscle cramps, heart palpitations, and even panic attacks.  The best place to get all three is through a product called Light Salt.  Sprinkle it on your food and replenish all three at once.  You can also drink chicken broth/stock.

Fat Doesn’t Make You Fat

Fat is your best friend. Feel free to eat from the foods listed below.

Coconut, Coconut oil, Coconut butter, Butter, Beef tallow, Chicken fat, Avocado, Olives, Olive oil, Nuts, Low carb mayonnaise, Low carb peanut butter

It’s NOT a High Protein Diet

Don’t overdo it on the protein. Too much protein can be converted to glucose taking the body out of ketosis.  Approximately 20-25 % of your diet should come from protein.  Feel free to eat foods from the list below.

Beef, Fish, Pork, Chicken, Turkey, Whole Eggs, Shell fish, Bacon, Sausage, Peanut Butter, Beef Jerky

Vegetables:  The GOOD Carb

Vegetables are the only carbohydrates you need. The best vegetables for ketosis are green leafy vegetables grown above ground.  With that said feel free to eat from the list below.

Asparagus, Avocado, Broccoli, Baby Carrots, Cauliflower, Celery, Cucumber, Green Beans, Mushrooms, Onions, Bell Peppers, Pickles, Lettuce, Sauerkraut, Squash, Spinach, Tomato, Kale, Cabbage

I Like My Dairy Fat

Choose your dairy wisely. Always pick full fat and beware of carbohydrate count per serving.

Heavy Whipping Cream, All Cheese, Sour Cream, Cottage Cheese, Cream Cheese

Are You in Ketosis?

Measure your success. Ketones spill into the urine when successfully in ketosis.  Ketostix are cheap and can be used to test for ketones in urine.  This is a great way to verify you are fat burning machine.

Prepare for the Keto Flu

Psychologically prepare yourself for the “keto flu”. During the first 3-10 days of the diet you will experience dizziness, low energy, headaches and irritability just to name a few.  Know that this is a short-term issue and on the other side of the keto flu is fat burning and better health.

The art of being successful is preparation.  Use this post to help you get prepared mentally, physically and acquire the right resources.  I will provide a sample menu on Monday via the blog, get ready to see results.

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