10 Steps To Start A Ketogenic Lifestyle (or Restart it)!

WHAT IS KETO?

The ketogenic diet is a way of eating 5% carbohydrates,25% Proteins and 70% Fats to reach a metabolic state of ketosis which puts your body in major fat storage burning mode by using not only the fat you are eating more of as your main fuel but also eating the body fat on your body as well; resulting in major fat loss and health benefits as well.

1. KEEP IT SIMPLE

Don't overthink when it come to your meal,use a simple step process when you are eating throughout the day and you will get better and better over time.

For Example:

• Pick a protein-

Chicken,Beef,Pork,Fish,Seafood,Protein powder,eggs, plant based protein etc.

• Pick a (low carb,low glycemic) veggie-

Cauliflower,Broccoli,zucchini,brussel sprouts,cucumbers,bell peppers,asparagus,spinach, etc.

• Add fat-

Butter,avocado oil,coconut oil,olive oil,other virgin oils,lard,ghee,cheese,bacon,avocado,mayo,nuts,seeds, cream etc.

STAY AWAY FROM MOST FRUITS, If you must have it in moderation or occasionally then stick with the berries and only a handful.

2. MENTAL CHECK/YOUR WHY!

STOP! Take a deep breath; It is very important that you understand your mental state and what triggers you so that you are honest with yourself if you have slip ups and not blame it on the new lifestyle. This is not a quick fix and its new so remember why you are starting and let that keep you fueled towards your goals! Write notes around the house,set alarms,Keep a journal to write yourself notes of motivation daily if needed to make this a LIFESTYLE CHANGE. All health journey's are very mental so make sure to do your mental check daily! Go to therapy if needed because you owe yourself nothing but the best.

3. CLEAR THE HOUSE OF TEMPTATIONS!

This is very important but for some people its hard to do if you live with others especially kids like me ...but it is possible. So clear the house and kitchen of all stashes including anything that are things you crave daily. If you do not have it in the house you will not eat it and most of the time you won't go run out and buy it. Now as for the family or roommates you live with they can have limited things they want be sure to share your goals so they are aware and how it may interrupt your routine, however just in case they do not listen (because it happens) you are going to create your own section in the kitchen.. your own cabinet as well and if that does not work that's when you are gonna have to use step 2 and do a mental check daily to help. (also reconsider those around you who do not value your goals in life or things important to you)

Get rid of the following in your fridge and pantry:

• Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.

• Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.

• Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.

• Legumes including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)

• High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.

• Low-fat dairy & milk including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.

• Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil

• Processed “low carb” foods depending on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

4. STOCK YOUR KITCHEN ASAP.

Along with getting rid of all the junk you will definitely have to replace with keto friendly goodies to replace as much as possible,Most of which you cans imply just search on google,pinterest or YouTube but here is a good place to start below:

• Healthy fats like avocado oil, butter and coconut oil

• Leafy greens like lettuce, spinach and kale

• Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus

• Meat like beef and pork

• Poultry like chicken and turkey

• Seafood like fish and shellfish

• Full-fat dairy like cheese and heavy cream

• Eggs

• Low carb fruit like avocados (the fruit exception that doesn’t need to be in moderation), raspberries and coconuts

PANTRY:

• Herbs & spices like basil, dill and cinnamon

• Low carb condiments like mayo, hot sauce and mustard

• Nuts & seeds like almonds, macadamia nuts and sunflower seeds

• Sugar-free sweeteners like stevia, erythritol, monk fruit and allulose

• Low carb flours like almond flour, coconut flour and flax seed meal

• Sugar-free beverages like water, coffee and tea

5. SEASON YOUR FOOD & GET IN YOUR ELECTROLYTES

Adding salt and seasonings to your foods is a must!! It is very important because this will not only make food more enjoyable than a typical "low fat: diet --It also will help keep you full of electrolytes which gives you energy,hydration and helps prevent symptoms of the "keto flu" which most people don't get but if you do experience nausea,lightheaded or cramping in the legs/joints its because you need more electrolytes. Simply season food,drink a shot of pickle juice,or take a supplement to help when this happens.... you'll be fine no danger just have to listen to your body since you now are in a detoxing state.

6.STAY STRESS FREE!

Take daily steps to avoid stress to avoid emotional eating. At the end of your day take a nice hot relaxing bath,read a book, write or even say prayers to ease your mind. One thing that i like to do is listen to motivational and/or personal development podcasts or YouTube videos to start and end my day to set the tone of my mindset and it works like a charm! Avoid self-talk because it can cause stress as well.. matter of fact stay away from negativity all together!

7. CELEBRATE ALL VICTORIES

No matter how small the progress is make sure to celebrate it -WITHOUT FOOD though! Have a party,call a friend,dance it out,treat yourself to a trip or day at the spa but do not celebrate with food (unless its keto of course) you are trying to break old habits so until that happens stick with other ways to celebrate your wins.

8. GET ACTIVE

It is not recommended to workout while living a keto lifestyle however the benefits are outstanding if you add on a workout routine no matter if its daily,every other day or just a couple days a week. Getting active can put you in deeper ketosis and even speed results!

9. SHARE SHARE SHARE

Tell your friends,post online,join groups so that you can not only feel motivated but you'll have accountability knowing that people are watching you and your progress so long-term setbacks are non-negotiable! It feels good to show your progress,tell them your starting something new and good for you.. even better when you do it often (you'd be surprised who else your motivating and inspiring).

10. DO NOT GIVE UP!

Make sure to give this new lifestyle atleast 60 days to give it a real shot and see results! If you can't do that then you are not ready and you need to really do the work to get ready so you do not miss out on this amazing,life changing lifestyle that has helped people with disabilities,obesity,ADHD,epilipsy,get of medications and so much more! The wait and focus is so worth it, if needed reach out to friends and do your own research to stay motivated.

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