How to Survive & Thrive On a Keto Diet

Jumping into low carb high fat eating? Here are 5 steps you need to take to set yourself up for success!

One of the most popular diets of our days is Keto and for a good reason! When done right it’s extremely powerful and the results can be amazing -- both mentally and physically. With that said, it’s also one of the hardest diets to stick with since it requires a radical changes from the standard American diet. 

The ketogenic diet is a high-fat, adequate-protein, low-carb diet that forces the body in a state of “ketosis” to burn fats rather than carbohydrates. It can be super tough to start, after all, it’s likely a radical departure from the way you’re eating now (a typical western diet is high in carbohydrates and processed foods).

Before jumping into it, check out these practical tips to prepare and get ready mentally for this huge change to come!

1.The First 10 Days May Be The Toughest
Before starting, you should be aware that if you drop carbs cold-turkey, the first few days you will most likely experience symptoms of your body adjusting to lack of glucose. Many people starting off keto will go through this and it’s often referred to as the “Keto Flu”. It’s caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic. In some cases you may experience mental fog, fatigue, or hunger. An alternative is gradually shift to a paleo-ish or low carb diet before starting full keto. Incorporating lots of healthy fats in your diet will prepare your body to start burning fat for fuel. Regardless, it’s best to pick a start date when you can take time to adjust.

2. Incorporate Electrolytes to Prevent or Mitigate Unpleasant Keto Side Effects

In ketosis, your kidneys excrete more water and electrolytes. Make sure your body is getting all the essential minerals it needs to function well. Incorporate electrolytes in your diet, such as a sprinkle of sea salt in your water. Another easy way to cover this is by supplementing with an exogenous ketone BHB-salt, which usually has more than enough sodium and magnesium to compensate. 

3. Fat-Boosted Coffee and Matcha is a Game-Changer!

The recipe is super simple: mix freshly brewed coffee with MCT oil and your favorite nut milk or creamer. Blend it all together and your delicious, rich, creamy coffee drink is ready to start your morning! It’s not only yummy but it will also help give you more energy and assist in ramping up your fat-burning metabolism.

4. Start Gradually Preparing Before “Going Live”

Keto is a high-fat, low carb diet. Before throwing yourself into the challenge and cutting off all carbs at once it’s a good idea to take baby steps and start to make small adjustments to what you’re eating every day. Instead of rice and potatoes try to opt for greens and veggies. Start cooking with more oils like olive or avocado oil. Realize that eating habits that may work well in other diets such as eating skinless grilled chicken breast simply don’t make sense in Keto as you won’t get enough fats (and they don't taste as good!).

5. Think About Protein

Finally we often forget that Keto is actually a low-carb and moderate protein diet. You should watch your protein intake as overeating protein can easily take your body out of ketosis. Think of your ratios and try to have smaller portions or fattier portions of meat. Plant-based alternatives can also be a good way to ensure you're not over-consuming protein. 

That's all for now! Good luck and comment below with your questions. 

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