The number one question I get asked, especially after people see the results that I’ve had, is always, “How do I get started?”. Well, this is not a diet that you need anything special for. You don’t need pills, shakes orĀ exogenous ketones as many sites, sellers or people would have you think. That’s not to say that some of those things might not help you but you don’t NEED them. So my first reply is always, “You just need to stop eating carbs and processed foods”.
After that’s said I usually get the “Oh I could never stop totally. I have a sweet tooth”. SoĀ I’m now going to go through the stages of what happened to me on my first real low carb/keto experience and what I did that helped.
- I cleaned out my entire kitchen of anything that wasn’t keto approved. This, for me, was a necessity because of those late night “sweet-tooth” cravings. I didn’t want anything around me that would make it easy for me to cheat.Ā I donated what I could.Ā Gave my friends some.Ā Boxed up and hid some other items.Ā Ā DO NOT just throw away items that someone could use. While homeless shelters don’t want your “half-eaten pint” of cookies and cream ice cream, they can benefit drastically from cans of pasta or bags of rice.
- I realized what my weaknesses were like chips and dip and found substitutes for them. Like instead of chips I’d use pepperoni slices, cucumbers or pork skins to dip into ranch.
- I made a list of all the keto approved things I could eat and stocked up on them. My basics were meat, spinach or kale, heavy whipping cream, whipped cream, cheese, bacon and some pork skins or pork clouds.
- I also realized that, for me, this was not something that I would just be great at. I knew I’d need a learning curve and that I needed to find a way to keep motivated. For me, that was the idea of knowing that I was in ketosis. There’s basically three ways to know this:
- First, you feel different. For some they go through the “keto flu” which could be any of the following: Fatigue, Sugar cravings, Dizziness, Difficulty focusing (or Brain Fog), Nausea, Difficulty Getting To Sleep, Irritability, Stomach Irritability. Some people don’t get this at all. But in another post I’ll explain the keto flu a bit more in detail.
- Second, you could pee on a stick. Yep, those cheap (less than $10.00) strips probably saved me in the beginning. These are the ones that I used because it required less of the eye squinting to try to read the colors.Ā Keto Testing Strips
- Third, when you get a bit more advanced you can look into the Keto Mojo. This is that linkĀ Keto Mojo I started using the Keto Mojo testing kit because after your body has been in ketosis for a while you might not get a true reading from the testing urine strips any longer. It’s package and contents are a lot like any diabetic testing kit except that it tests for ketones, glucose, hematocrit and hemoglobin.
I still use all three of the above items to make sure I’m in ketosis. My typical regiment is testing with the Keto Mojo weekly and using the Keto Testing strips daily. This helps if you’re unsure how a vegetable is going to effect you or something new that you’ve eaten and it helps keep me honest.
Testing, in the beginning was something that I knew I needed because every single person is different. Everyone’s body is different. What effects me negatively might not effect you at all. For some reason my body doesn’t handle fruit sugar well at all so even though some sites will tell you it’s ok to eat a small amount of berries on the keto diet I am not able to. The other reason that testing is great is that once you see that dark color on the testing strip (after you’ve peed on it) you can’t help but be excited about it.
Another item to discuss is that a lot of people assume that you can just eat bacon an avocados all day and that’s it. Truth is, I’m sure you can but people tend to retreat from a boring diet after a while. Then they cheat and assume it’s all over. Do your research and learn what other things can be eaten on this diet. Learn that you might not be able to have a traditional hamburger but you can find a lot of places that offer bun-less burgers. Maybe you don’t have traditional “fries” anymore but learn to love zucchini fries. In this day and age with the internet and so many people doing a keto diet there are hacks for just about anything from a traditional diet.
Next, expand your expectations. As stated above, you can switch from burgers to bun-less but since you’re not used to it, it WILL taste different. Get it out of your head that you can continue to have the feelings about food that you used to have. Also, you CAN have a treat every now and then but I do NOT suggest this until you’ve been doing the keto diet for at least 30 days. These is a method behind my madness.
Most people eat what is called the “SAD” diet or Standard American Diet which still consists of carbs and sugars. Because we’ve all eaten like that for years and add in the fast food and energy drinks/sodas our body’s need a reset. We need to clean all that junk out first before we attempt to go back to it. For me that took about 30 days. In that amount of time I’d forgotten what ice cream tasted like and when I did try it again it was disgustingly sweet. I was done after one spoonful. French fries seem grossly oily especially knowing that they’re dosed in vegetable oil. There’s a whole movement that includes seeing food differently on the keto diet. It’s amazing to get to that point.
Results: You can see from doing research that so many people’s reasoning for switching to this way of eating differs but the majority would say weight-loss. That was one of my reasons. I’ve attached a chart which shows the science behind the keto diet which is extremely helpful. Here are also so of my other reasons:
- Three of my closest friends had just been diagnosed with diabetes within a 2 year time span. All of them were unaware and ended up in the hospital with outrageous levels that almost killed them.
- I have digestive issues which were only exacerbated by a regular diet.
- I wanted a clearer mind, body and soul.
- I needed something simple that would change my view on eating and food.
Having friends that had gotten so sick so quickly made me wonder just how great their diet was. Honestly, it wasn’t horrible. One of them ate salads, fruit and yogurt and drank water all the time. His weakness was the fruit and that’s what put him in the hospital. The problem with that is the hospital provided a nutritionist that basically put him back on a SAD diet. This kept his numbers high and he was on two types of insulin and two medications every day. It wasn’t until he started lower his carbs that his numbers changed enough for him to only have to be on one medication right now. That entire ordeal was an eye opener for all of us.
Having digestive issues all my life has always brought me into researching what’s the best way to deal with them. I hate taking pills and wanted to find a way that I didn’t have to. Even probiotics didn’t help. What did help though is changing my diet to a clean keto diet. Each time I eat something that is fast food or high in carbs I’m reminded why I don’t any more. It seriously disrupts my gut. It brings painful gas, bloating and terrible bathroom trips. When I’m keto I’m fine. There’s no bloating, no gas and I’m regular and normal.
My clear mind, body and soul trip… I never realized before just how bad I felt after eating fast food until I stopped. I don’t wake up groggy. I don’t have the afternoon slump and my skin, hair and nails have never looked better. In fact, my hair grows faster now that it ever has before. I am convinced that processed food is what is killing humans and by default making humans, Americans feel miserable all the time. In fact, this is the most depressed and unhealthiest that we’ve ever been. I put that on there being a McDonald’s on every corner next too a Shipley’s and a Starbucks. Yes, we all have choices to make however I’m convinced that eating processed, fast food is addictive and therefore it’s the withdraw from it that keeps people from staying on healthier diets. Just my thoughts.
The last reason being my reason to view food differently didn’t come until I’d been on this diet for a couple weeks. After the initial stage of “detoxification” you realize that you no longer crave food. It’s becomes an energy source rather than a distraction tactic. It’s brings to mind a phrase I heard and never forgot.
“Eat to live. Do not live to eat!”
I realized at that moment that most of us, especially that have struggled with weight, do actually live to eat. We’re asking at 9:00 am what someone wants for dinner and we’re planning our outings for the weekend according to who wants what food. After my mind cleared I noticed that I’d gone hours without thinking about food. A lot of times I wasn’t hungry. Do you remember the last time that you waiting until your stomach growled before you ate? I don’t believe that we need to be regimented and eat breakfast, snack, lunch, snack, dinner, dessert and snack. We were made to eat when we’re hungry to sustain our energy NOT to keep our belly’s full all the time.
So those are my thoughts today that I hope help you in whatever journey you are one.
Also remember that I am not a doctor and have no medical experience. Only life experience. Please consult a doctor before trying any diet and/or exercise program.