3 Things You Need To Know if You’re Thinking About Switching to a Keto Diet
As you may have heard, the keto diet has been gaining popularity over the past few years. But, adapting to the ketogenic diet may not be easy. Just like with any major dietary change, it will take some work, planning and time to adjust to this new way of eating.
- Keto is not a high protein diet (it’s a moderate protein diet)
- Tracking is key for weight loss (No More Lazy Keto!!)
- Make sure you’re eating enough – Eat SNACKS!
# 1 Keto is NOT a High Protein Diet:
The Standard Keto Diet is a high fat, moderate protein, low carb style of eating. Just like Paleo is about eating a non-processed, mostly whole food diet, so is Keto, just with lower carbs.
The other day I was talking to my mom about how I slipped out of ketosis after eating pizza the weekend before and how my body was paying the price (pizza wasn’t gluten free). I was saying how getting back on track with my Keto diet was super easy (thankfully), and she commented on how it should be seeing as all Keto was, was a meat diet.
I chuckled and gently corrected her, educated her on how that was a huge misconception, but not true.
She commented on how she could never EVER give up carbs, but I said, “NO you just think that. Remember mom, I was a carb addict and literally addicted to sugar and carbs”.
But when you replace most of your carbs with healthy fats and unprocessed food, your body doesn’t reject you…it starts responding to you.
#2 Tracking is KEY for Weight Loss:
First of all, what’s lazy keto?
Basically you don’t track your caloric, protein or fat intake, just your carbs.
2nd, you try and eat under 20 grams of carbs period. No net carbs. All carbs.
Here’s the deal with lazy keto – there’s a lot of rumors out there that this lazy keto thing works…let’s have a real convo about lazy keto.
Peeps say you can short-cut the process into Keto through “lazy keto”, that you can lose weight without being hungry.
The truth is, and I may even ruffle some feathers here, there’s always going to be people muddying up the water with thoughts and opinions of Lazy Keto.
What you’re really saying when you decide to do lazy keto is…you still wanna check out and have too many cheats i.e. carbs and sugar OR can I get a free pass to cheat OR I need somebody to tell me cheating is ok.
Let me clarify, there’s carb ups and there’s cheating. They could not be more different from the other.
A carb up is when you increase your carb intake for a day or two (maybe more depending on your current health situation) aka Carb Loading, Carb Re-feed which is a big part of Cyclical Keto.
But that’s getting ahead of ourselves. We’ll talk about Cyclical Keto another day. Today we’re chatting up tips for the Keto Beginner and Lazy Keto is NOT recommended.
You need to commit to standard Keto (25g of ALL carbs/day) for at least 2-4 weeks. In that time you need to track all food you eat and drink. Without tracking, you’ll never have a road-map of where you travelled with Keto…and where you can go once the initial period of starting Keto is over.
Then, you can evaluate your weight loss, how your body and brain feels, see how long it took you to get into ketosis etc. etc.
This is what I teach my ladies in the Keto Restart for Women. How to get started (or re-started) with Keto and build a foundation so that you can end your frustrations with how to “go Keto” so you can reduce your belly bloat by balancing your hormones naturally.
And speaking of KR4W, it’s launching again in January so keep your eyes peeled for that as this round I have some BRAND NEW content and bonuses for you.
But one thing you won’t see me give is a free-pass to Lazy Keto – in the KR4W or anywhere else.
If you don’t track, you don’t know where to make corrections.
#3 Make Sure You’re Eating Enough – Eat SNACKS!
One trap I fell into pretty quickly (and still do from time to time, depending on my hormone cycle) is “forgetting to eat” on Keto.
This is because healthy fats are soooooo satiating; they fill you up faster and keep you full longer, so that your obsession with food quickly disappears.
When I first started my weight loss journey I was following a typical “body-building” diet: eat 5-6 small meals a day, every 2-3 hours.
Here’s the massive prob with that – I wasn’t a body builder! Not that there’s anything wrong with that! It’s just not what I’m doing nor is it a goal I have.
My weight loss goal is to get down to a size 8, whatever that weight may be. I started off at 220 lbs, between a Size 18-20. I’m now a Size 12. And most of that loss came in the last 12 months after I started eating Keto.
Back to eating enough. The one blessing that I just love about eating Keto is that I get to snack – and at night too!
In fact, I encourage you to snack. But if you’re like me, you sometimes forget what snacks are Keto-approved.