The ketogenic diet is a fairly simple way of eating but I do understand why so many people end up overwhelmed and somewhat confused. The deeper you dive into the ketogenic diet the more complex it can get.
So today we are covering a few more keto diet tips to help you out.
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No sugar added is NOT the same as sugar-free
Now, some products that say “NO SUGAR ADDED” such as Heinz ketchup is fine (as long as you are watching your portions). However, there are quite a few items on the shelves that have this label so you need to keep an eye on this.
Example, you will run into fruit juices with this label and these are 100% off limits. Don’t let advertising trick you.
Don’t Lean on Dairy for every meal
OH-EMM-GEE for real! I know you have seen people posting pictures of their keto meals smothered in cheese all over social media! They look delicious, right? That doesn’t mean you should do this.
Wait, what?! I thought cheese was ok on keto?
Yes and No. You see when we eat an excessive amount of cheese (which many tend to do on keto) it creates inflammation in the body. Skin problems, digestive problems, joint problems, pretty much trouble for your entire body. Not to mention your weight loss can be hindered even though your carbs are on point.
Let me ask you something, what is your goal? To lose weight? To be and FEEL healthy? Both? Then don’t go balls-to-the-wall with the cheese. You don’t have to completely avoid it either but please don’t eat cheese at every meal. If you want to experience what healthy, nutritious ketosis feels like you will make cheese an occasional splurge rather than a staple in your diet. This is coming from someone who LOVES cheese too by the way. I just know it’s not going to give you the all the benefits you were attracted to in the first place.
Oh and stick with real cheese, NOT Valveeta.
Get your mind right
It really doesn’t matter if you are in it for weight loss or the health benefits. You need to do some mindset work. Be fully aware and prepare for the initial carbohydrate withdrawal or more commonly known as the “keto flu” and understand everyone’s experience will be different. Some will experience major symptoms while others may experience little to none. Be prepared to run into bumps in the road, there is some trial and error in the beginning when you first start. Know that this is not a quick fix.
This is NOT a diet. it is a lifestyle. Much like someone who chooses to become a pescatarian, vegetarian or vegan.
Do consider intermittent fasting
Intermittent Fasting, not something I recommend straight out the gate. I always recommend my clients become fat adapted before incorporating any type of fasting protocol. Why?
The reason for this is because I have found that it is much easier to add intermittent fasting into your lifestyle when you are already burning fat for fuel. If you start everything all at once it can be too much change too fast. Especially in your first few weeks, as you become fat adapted, hunger can be more prevelant as your body adjusts to your new ketogenic lifestyle.
Know how to calculate net carbs
Learning how to read a nutrition label and calculating the net carbs is something you will need to know how to do. It’s easy and will save you a headache in the long run.
Here, let me show you. It’s pretty straight forward.
If there are any sugar alcohols listed on the nutrition label you divide that number by half. Then you take that number (if listed) add the grams of fiber and subtract it from the listed amount of carbohydrates.
Let’s take this Nutrition Label for example:
We can see the sugar alcohols are listed as 8g so divide by 2 = 4g
Then we take 4g of sugar alcohols and add the 6g of fiber to that (4g + 6g) = 10g
Then we take those 10g and subtract that from the total carbohydrates of 20g (20g – 10g) = 10g
Therefore, the number you should add to your carb count for this food (per serving) will be 10g
easy, right?
Have snacks available and ready to go
When you intentionally transition your body to stop burning sugar as fuel and start burning fat instead the first couple weeks can be a somewhat rocky. Initially, your hunger may increase and your cravings may try to get the best of you. I’m here to tell you this is totally normal. Don’t think to yourself that this is not for you. Most people who have made the switch deal with this in the beginning.
The best way to deal with this is to plan ahead. Accept and know that this will more than likely happen to you (in the beginning). What do you do? Have proper sacks on hand. Some of my faves are black and green olives, macadamia nuts, pickles and cucumbers slices. There are many more you can choose from too!
Trying out a keto snack box subscription such as The Keto Box or My Keto Snack Box is something else I’d recommend to add to your grocery budget if you can. It’s a monthly subscription service that sends you keto approved snacks and coupons and you can cancel at any time, there is no commitment! The reason I really like these services is that each month you get to discover and try different brands you may have never heard of before! With how popular keto has become more and more companies are popping up and this is the perfect way to learn about them!
Have questions? Leave yours in the comments below!
