SIMPLICITY – Don’t turn keto into a full time job. Eat fatty proteins, a small amount of non-starchy vegetable and stay away from nuts, nut butter and ‘keto treats’. For the best results keep your carbohydrate intake below 20 total grams (not net) per day.
REALISTIC – Keto is extremly powerful but it doesn’t always improve everything as quickly as you want it to. Be patient and keep going even if you weight loss is a bit slow. Or if your blood pressure or blood sugar don’t improve right away. Give it time!
OBSESSION – Don’t let the scale play head games with you! Weight loss isn’t linear. Some weeks and months you’ll lose a lot and some times you will not lose at all. This is normal. It doesn’t mean keto isn’t working. Give your body time to adjust. Look at your weight loss trends over the long term. Don’t let the daily fluctuations disappoint you.
KETO FLU – If you’re brand new to keto you might experience headaches, muscle cramps or other issues as your body adjusts to eating this way. Most of the time just getting more SALT will help. (But be careful if you take meds for diabetes of high blood pressure. See the last point below.)
PANTRY PURGE – Do a kitchen cleanout and pantry purge! To start keto right it is vital that you get rid of all the high carbohydrate foods in your pantry, fridge, freezer and kitchen cupboards. Don’t wait to finish them. Ditch them and restock them with low carbohydrate foods you enjoy.
DINING OUT – Eating keto doesn’t mean saying goodbye to dining out. You can find something low in carbs anywhere. Ask for modifications or substitutions. (Skip the bread roll, have a side salad instead of potato chips.) Or order something that is already keto friendly like a chicken salad.
MEDICATION – If you take medication for something like diabetes or high blood pressure, work with a medical practitioner who understands the ketogenic way of eating, who can help you adjust the doses safely.
