The Ketogenic diet is the oldest diet known to mankind. We’ve been eating this way for millions of years and it’s about time we get back to it.
So here are Top Eight Tips you need on your Keto diet journey.
Start your Ketogenic diet today
You don’t have to prepare for this; you don’t need to study up for this necessarily. There will be a learning curve with the Ketogenic diet, but that’s OK. You can still start today, it’s as simple as trying to eat a few carbs and sugar as possible and trying to eat as much fat as you can in a day.
Don’t worry about counting macros, don’t worry about buying a book, just operate on these three principals and start your Ketogenic diet today, start right now. It’s really that simple.
You can learn as you go along. The Ketogenic diet is very forgiving and so that’s what makes it possible to do this.
Eat more salt
While doing Ketogenic diet salt is going to be your best friend as well as fats. Salt has been demonized in Western medicine for over 70 years now. There’s absolutely no research, no science that backs this up. On the Ketogenic diet, you can eat as much good unprocessed salt as you’d like.
There’s research that shows that if you just let people eat as much salt in the day if they want to they average out somewhere between three and six grams a day and that’s probably the healthy amount of salt you need.
When you start a Ketogenic diet – one of the most anti-inflammatory diets there are on the planet, if you have any inflammation in your gut or joints, if you have inflammation in your skin, that inflammation will get better.
The inflammation causes swelling and when the swelling gets better on the Ketogenic diet. The water which was going to the tissues and made them swell up has to go somewhere and you’re just going to pee it out. It’s called diuresis.
Most people notice on the Ketogenic diet that their face gets slimmer and they lose 10-20 pounds within the first week or two.
But that’s not fat loss, that’s water loss and that’s still a good thing because that means you are improving the inflammation all over your body. But as that water leaves your body it takes salt with it. This is part of the reason people have the “keto flu”, they have cramps and other things when they’re doing the Ketogenic diet is because they’re still afraid of salt.
So stop being afraid of salt. It is your friend; it is not your enemy. Just try to eat only good unprocessed sea salt or Himalayan salt.
Get rid of the temptations in your house
If you’re part of a large family that may be troublesome to throw away all the chips and all the crackers and all the bread. Also if you’re on a limited budget that may hurt a lot. Refer back to number one – start now, the Ketogenic diet is very forgiving and therefore if you can’t throw everything away it’s not the end of the world. The main point of it is when you’re having a bad day emotionally and you want to reach for that comfort food, if it’s not there, if you have to get in your vehicle and drive all the way to the grocery to get it, you’re not gonna do that. But if it’s right there in the cupboard, you might just grab it. So if it’s financially and socially feasible clean out your fridge and clean out your cabinets that makes it so much easier to stick to this diet.
Eat until you’re full
The Ketogenic diet has nothing to do with decreasing your calorie intake. It has nothing to do with decreasing your portion size. That’s the old way of thinking that has basically caused the obesity epidemic for the last 50 years. So stop cutting down on your portion size, stop worrying about your calorie counts. All those things are irrelevant and have nothing to do with the Keto diet.
When you eat enough fat, you’re going to trigger the satiation hormones in your brain and in your gut that tell you’re full, stop eating. And when that happens you’re done, you can’t eat more fat.
Unlike if you have a huge family size bag of Doritos you can eat a whole back and you don’t ever get that hormonal trigger saying stop that you’re full. So when you eat enough fat on the Ketogenic diet you’re gonna be full. So don’t worry about portions, don’t worry about any of that, just drastically cut the carbs and increase the fat consumption and this diet going to work for you.
Your initial weight loss is not fat loss, it’s the fluid loss
Many people may decide that if they lose 15 pounds on the Ketogenic diet in two weeks, they have reached their goal and so they can quit after that. First of all, you need to understand that the Ketogenic diet should be really called the Ketogenic lifestyle because this is the way human beings are supposed to eat. This is the way you can eat for the rest of your life. It‘s not a short-term diet.
If you lose 5-20 pounds in the first week or two, you haven’t lost any fat, maybe a pound, that was water loss. You haven’t reached any goal whatsoever in the first week or two with a Ketogenic diet.
Remember we talked about how we Ketogenic diet is the most anti-inflammatory diet on the planet and so you’re going to have less swelling in your face, gut, and joints. Swelling is caused by cells taking up extra water.
When you get rid of that water you’re going to pee off the water. So that weight-loss is water loss, not fat loss.
So don’t be tricked by the initial weight loss.
Learn to eat new things
Part of being in a mature grown-up is to love new things. You need to take a trip to the grocery and just walk around the produce section. And you need to look around and find couple new Ketogenic vegetables that you’ve never tried and tried them. Remember you can salt them as much as you want, you can as many spices and herbs and pepper as you want because those things are Ketogenic friendly. They don’t they mess up your insulin level; they don’t mess up your fast and your diet.
You’ve got to try new veggies. You’ve got to go to the meat section and you’ve got a look around and try new cuts of meat, new kinds of meat you’ve never tried before.
If you’re not willing to do that, then you’re probably going to fail at this lifestyle, because you have to be a mature adult to do the Ketogenic diet. There is a new research just out that shows that the human palate is re-trainable. It’s absolutely proven that you can learn to like new foods.
Don’t worry about cheating on Keto too much
If you cheat, if you mess up, if you do grab that family size bag of Doritos, you may think: “What do I do?”. Most people’s impulse is to just quit and give up, or for the rest of the day to eat crap because they’ve already done that. Another subset of people say: “Oh my God, I just ate the whole bag of Doritos, I’m going to go run 10 miles and then go to the gym and work out, then I’m not gonna eat another thing for the rest of the day”. All those are understandable reactions but they’re inappropriate. You don’t have to do any of that. Just act like it never happened.
Just pick right up back where you left off. The Ketogenic diet is one of the most forgiving diets that you’ve ever tried. If you just pick right back up where you left off it’ll be almost like nothing happened. This is not giving you a license to cheat, this is just saying if and when you do cheat, don’t worry about it, don’t sweat it, don’t feel guilty, don’t feel bad or feel like a failure.
Blending the intermittent fasting with your Ketogenic diet
The two together intermittent fasting and Keto diet contribute to the better weight loss and health improvement results than any other diets.
When you blend the Ketogenic diet with intermittent fasting you multiply the benefits. They’re not just additive, they’re synergistic. They work so hand-in-hand that it‘s better to fast on the Ketogenic diet because the fat keeps you full.