This being the third week in January, many people are making resolutions to improve their lives. This is my guide to starting Keto for those people who want to jump on the Keto Bandwagon!
On September 2, 2017 I started the Ketogenic Diet. In those 2+ years I learned much about myself on the journey. Even though I changed my eating habits to lose weight, I ultimately improved my health which allowed me to lose weight. Now onto the guide!
My Guide To Starting Keto: Do Your Research
With any new diet, you need to do your research. And I don’t mean typing search terms about Low-Carb into Google. No, you need to see a doctor. It doesn’t matter if you don’t have any health problems currently, Low-Carb or Keto transforms your body’s energy consumption from glucose to ketones. This will cause issues like fatigue. The new stressor can make underlying health issues worse. Now what about if you do have health issues? Bodyketosis writes about who shouldn’t do Keto:
- Pregnant or breastfeeding
- If you’re underweight
- History of pancreatitis and kidney failure
- Gallbladder disease
- Abdominal tumors
- Carnitine deficiency
- Fat metabolism disorders
I saw my doctor before starting Keto and got my blood-work done. And I had a discussion about weight-loss options. It is known some doctors do not like their patients doing Keto but you can find Keto-friendly doctors. I’m not telling you to change doctors; but you should be honest with your health professional about going on Keto.
My Guide To Starting Keto: Prepare For The Change
You need to prepare for the change by sitting down and having a frank conversation with those you share a household with, be it extended family or your spouse and/or children. You need to do this for two reasons:
- Explain the reasons for starting this diet
- Getting support when needed
People don’t understand what Keto really is. When I would tell someone I was on Keto, I would follow up that I didn’t eat grains, starchy vegetables, sugar, things like that. Then they understood. You will need to do the same. Also, your family and friends and coworkers and basically anyone that knows you will want to know why you’re doing this. Just explain it to them. When I told people I was on Keto, I was honest when I said I was getting too old to be this fat and needed to learn better eating habits. Most people understood without question.
After you explain your reasoning, you will receive support from those around you. And you’re gonna need it! Why? Because your brain is going to rebel against you. The Western diet is full of sugar and carbs, and we’re addicted to them. I remember on the second day of starting Keto, I had BAD sugar cravings. It got so bad I ate natural peanut butter (containing no sugar or alternative sweeteners) out of the jar so I could satisfy that craving. That didn’t really work.
Having someone to talk to helps tremendously. Your spouse or friend can help you stay the course if you want to quit. Or you may even get a buddy to do Keto with you!
When people choose to change their eating habits or start a new way of eating, they push out the start date.
“I’ll start on Monday.”
“I already have plans for dinner this week. I’ll start on Saturday.”
“The week starts on Sunday so I should start then.”
The problem with this is people won’t start on those dates. The date comes and the person makes a new excuse why they can’t start. Don’t do this!
Just start Keto. You already did your research, got the go-ahead from your doctor, and told multiple people about your plans. Just start!
Focus On One Change At A Time
For an entire year, I focused only on Keto and changing my eating habits. I didn’t start an exercise regiment during that period, or start intermittent fasting. And that worked very well for me because I spent more attention on getting healthy.
Many new Low-Carb followers do too much, too quickly. It takes time for your body to change from glucose depletion to ketone production. For some, it can be a few weeks, but others can take over a month! So while this transformation is going on, it’s a bad idea to start exercising, especially if you haven’t in quite some time. You’ll lose weight without exercising as your body’s health improves. I didn’t start exercising until January 2019.
As for intermittent fasting, I suggest you don’t have to do it. Many people do Keto successfully eating three times a day with no snacking in between. But if you are interested, then I suggest waiting at least six months after starting Low-Carb.
Thanks for visiting my website and reading this post! Make sure to bookmark my website so you won’t forget to visit! And remember…