Whether you are new to Keto or not, there are some mistakes you could be making that could cause you to stall, not get the results you want, or keep you from having overall good health.
My reason for starting Keto was two-fold. First and foremost I desperately wanted to lose weight, but I also wanted to get off all the medication I was on for T2 Diabetes and high blood pressure. The reason I stay Keto is to keep the weight off of course and to stay off medication, but also I want overall health and well being. I want to stay energized, be strong, and be as chemical and preservative free as possible.
DO eat real food. Veggies that grow above ground, beef (grass fed and antibiotic free if you can find it), chicken, salmon, butter, heavy cream – farm food basically.
DON’T eat low carb tortillas, “sugar-free” candies or jello, low-carb packaged/sold in the store bread, diet soda, low carb bars, shakes or frozen microwaveable meals or zero calorie artificially sweetened drinks or water flavoring.
DO replace your electrolytes, but don’t do it with diet Gatorade or sugary energy type drinks. Drink bone broth or chicken broth. Think salt. Make sure you get at least 2 tsp per day.
DON’T eat low-fat food. Don’t bother buying fat-free or low-fat cheese or yogurt. NO! You need to eat full-fat cheese, and plenty of healthy fats. If the label says low fat, walk away. If your Keto diet includes yogurt, make sure it is full fat yogurt.
DO eat plenty of healthy fats! Coconut oil, avocado oil, avocados, butter, heavy cream, extra virgin olive oil, animal fats (preferably from grass fed animals) butter and MCT oil. Fat is a source of energy and provides mental clarity – it’s brain food!
DON’T eat bad fats! What are the bad fats? Corn oil, vegetable oil, soybean oil, hydrogenated oil and canola oil.
DO use natural alternative sweeteners versus the chemical laden – ie: don’t use sucralose/Splenda, DO use Erythritol or Stevia.
DO avoid fast food. I understand sometimes it might be the only option, but if you aren’t desperate don’t eat it. I have found it doesn’t even taste good anymore. Even though you can get bunless burgers at McDonald’s or wherever, fast food just isn’t healthy. It is full of chemicals and preservatives and they usually don’t even use real cheese and the meat often has fillers. Even the salads could have hidden sugars.
DON’T look up nutrition information after you’ve eaten something – always look it up before! I can’t tell you how many times people have told me directly or shared online, “I had ________ and when I looked it up it said 31 carbs!!!” A hard lesson to learn, but as long as you only do it once, no big deal.
If you follow these basics it’s going to be hard for you to screw things up. Employ common sense and when in doubt ask someone on the Ketogenic Success group.
Keep calm and Keto on!