7 Life-Changing Keto Tips From Ketogenic Veterans
Most people this year will fail at keto and it is the cold truth.
I love the enthusiasm of New Year resolutions but this year is going to pass whether you choose to do anything about your weight or not.
I am not writing this to discourage you, but I want to set expectations that any positive changes in your life are hard.
You probably spent decades establishing bad eating habits, don’t expect to fix them overnight.
Have you ever had this moment when you said: “I wish I knew this before”. Well, you are in for a treat then.
I have talked to some keto veterans and here are the “I wish I knew this before” that I compiled from our conversations.
Start every meal with a fatty beverage.
Have you ever been to a fancy dinner when they bring courses of food?
By the time of the main course, you are already full. This is no surprise because it takes about 20 minutes for your hormones to tell your brain that you are full.
Just do the same thing with keto. Start your morning with a fatty beverage. Are you still hungry after it? Eat more if you are hungry, but most likely you will be full.
The same thing goes for lunch and dinner. Precook some fat-enriched (keto) broth and drink it before your main course. You will start eating much less.
Weight loss is about diet, exercise is about fitness.
I have nothing against exercise. Heck, I exercise almost every day. But you should never start tackling multiple complex problems at the same time.
Ignore exercising first and start paying really close attention to your ketogenic diet.
Once you tackle your new diet habits which can take 3-4 months, then you should start tackling the fitness aspect of your life.
Don’t be afraid to skip a meal.
There are so many ketoers that want to hit all the macros and their calorie goal even though they are not hungry.
Here are 3 simple rules to follow:
- limit your carbs
- hit your protein goal
- eat fat to satiety
The main benefit of switching to keto is that you will get your hormones balanced, and you won’t be hungry like you used to be.
Listen to your body. If you are not hungry in the morning, don’t have breakfast. Stop listening to the “breakfast is the most important meal of the day” bullshit.
The word breakfast is derived from “breaking the fast” for a reason. If you can fast longer, why would you not do it?
Want to cheat? Cheat with keto.
As I said earlier, most people will fail on keto this year. The main reason behind it is that cheat meals turn into cheat days and then turn into cheat weeks.
I am personally completely against cheating on keto and never recommend it to my clients.
If you have a tendency of doing it, this should be your plan:
- Identify foods you most likely to cheat with. Example: bread, chips, cake, candy, pasta, pizza
- Prep a keto friendly version of it.
- Keep it close by when you need it.
But if you are very serious and want to change your lifestyle, substituting candy and cakes is not going to help you in changing your eating habits.
If you fall, just get back up.
You will probably feel like a failure when you have a cheat meal.
And then you’ll think… What a heck, I will just have a cheat day. The next day you might feel like shit from all the carbs you ate… and then have another cheat day.
This pattern happens too often.
When you find yourself having a cheat meal, just remember that carbs won’t make you feel better!
Your next meal should be keto. Don’t break the pattern for multiple times in a row.
If you gained weight after a cheat meal, it is probably just water weight, so don’t get frustrated and make your next meal a ketogenic one.
Weight loss is definitely emotional
During your first month, you’ll have so much euphoria from all the weight that you are able to lose.
The second month will bring your first plateau and you will be pretty upset. I mean to the point of quitting.
The emotional rollercoaster will continue month after month. Here are the ways to avoid it:
- Measure yourself, weigh yourself, and take pics.
- Use a food log to identify what causes your plateaus.
- When you cheat, how do you feel right before doing it? Identify the ways to avoid these situations.
- If you are groggy, you are probably out of ketosis. Identify why and adjust your diet.
Learn to listen to your body
This sounds like I am the hippie guru from down the street.
The truth is, most people don’t listen to their body. They force themselves to eat when they are not hungry just because it is dinner time.
Maybe you wake up groggy in the morning. Why is that? Not enough sleep? Dehydration?
Or maybe you have mood swings throughout the day. Did you get knocked out of ketosis? What did you eat to cause this?
If you listen to your body and make small adjustments, you will start feeling like a new person.