My sister sent me an old photo today, and I realized that I still had the same sweater because I’ve been putting off spring cleaning my clothes (aka getting all Marie Kondo up in my wardrobe). I threw it on straight away and was so shocked at how much the side by side picture shows the difference in my body! This is 112kg down to 87kg, or 246lb to 191lb in freedom units. Some days I still feel exactly as big as the girl in the first picture, so it’s nice to have a reminder that shows how far I’ve come. ☺️If you’re starting out, or part way through, keep some of your bigger clothes for those epic transformation shots! Take all the before photos you can. They’re so motivating when you don’t feel or see the progress in the mirror.
Keep it simple, especially when you are starting out. The best way to start keto for beginners is to use a simple framework for your meals:
One of the easiest keto diet tips to implement is to get rid of foods you need to avoid. It’s much easier to stick to your goals if you’re not constantly fighting temptation. Get rid of the following in your fridge and pantry:
Along with getting rid of all the good stuff, fill your fridge with plenty of good stuff:
Don’t forget to stock your pantry with keto staples, too! Pantry ingredients are most prone to be high in carbs, but here are the types of items you’ll want to keep:
If you’re starting a keto diet coming from eating a lot of carbs and sugar, cutting it all out cold turkey may be a shock. It can cause (temporary) keto flu symptoms and cravings, and while these can be manageable, it doesn’t mean that’s the only way. Here are a few ways to ease into it that can be helpful:
The most important key to getting into ketosis is restricting carbohydrates, but there is more to it. Your other macros, which is short for macronutrients, play a role as well. In a nutshell, here is how to understand macros for the keto diet:
Portions are related to keto diet tip #6 above. Even though calories and portions are not the primary focus of a ketogenic lifestyle, they still matter. It’s still possible not to lose weight, or even gain weight, on keto if you consume too much – this would be the case with any diet. The key to remember is that fat is a lever. Fortunately, ketosis inherently reduces hunger and cravings, so you tend to eat less anyway. Many people find that eating low carb foods keeps their portions under control naturally, but if that doesn’t happen for you, you may need to pay attention to them.
A common question I get is whether you should eat when you are not hungry. Ketosis acts as a natural appetite suppressant, so you may find that you don’t get hungry as often, or not as ravenously so. There is no need to eat when you are not hungry! Simply focus on hitting your protein goal when you do get hungry and eat, but otherwise let your body signal when to eat.
Maybe you’ve heard of the keto flu, or maybe you’ve just experienced side effects of starting keto. It’s one of the most common questions about the keto diet for beginners. As your body shifts its primary fuel source from glucose and carbohydrates to ketones and fat, it can take your body some time to adjust to this metabolic change. Ketosis also flushes out a lot of water stored in the body, which can cause your electrolyte levels to dip.