I am not a doctor or a medical professional, these are my opinions and experiences.
If you’re new around here, just to give you a quick background on me…
I started Keto in November of 2018 after trying and failing at it a few months prior. In mid December I added Ketones to my Keto journey. To date, I have lost 25 pounds and am inching closer to my goal weight (see below).
I know everyone loves stats (including me) so here they are:
Height: 5′ 7.5″
Starting Weight: 188.6
Current Weight: 163.6
Goal Weight: 155.0
So here it is, tips for starting Keto OR tips for getting yourself back on track!
#1 Get a Carb Tracking App
No, you don’t need to be one of those psychos that is feverishly worrying about macros BUT you should understand what is in what you’re eating. I like carb manager, you put in your info and it lets you know what you should keep your net carbs under.
A good rule of thumb is to stay under 20-25 NET Carbs. I don’t worry about the calories or any other macro, I simply use it to track water and net carbs.
#2 Push Past The Keto Flu
If you aren’t familiar with the Keto Flu, consider yourself very lucky. For me, it only lasted a couple days. After some research I found out, the longer you eat too many carbs the longer the flu like symptoms will hang around.
BUT if you push past this stage and stay the path, that’s when you get into ketosis and the weight loss “woosh” will happen.
#3 Electrolyte Pills
The Keto flu doesn’t happen to anyone but it may happen to you, so be prepared. The ones I buy are on Amazon, I found these after trying a tablet kind (tasted like chalk).
#4 Intermittent Fasting (IF)
Once I got intermittent fasting (IF) down, I noticed I started losing weight MUCH faster. But it was a struggle for me to get it down. Drinking Ketones in the morning before my coffee has really helped me with fasting.
I could probably do an entire post on IF and maybe I will eventually. So here goes…IF is where you fast for 16 hours straight and eat for 8 hours of the day. I fast from 7p to 11a or 8p – 12p depending on how late we eat dinner.
#5 Limit Keto “Snacks”
What I mean by Keto snacks is the “low carb” pre packaged stuff. There’s tons of them out there and some are awesome! But when you’re first starting out, you should limit these as it could prolong your “keto flu.”