When you’re starting a keto diet for weight loss you’re helping your body to level out insulin levels, provide consistent energy, help you shed excess fat, and boost your metabolism. Your body does this by converting itself from being a sugar burner (carbs form into glucose = sugar) into a fat burner (fat turns to ketones which = energy). Your body can run really efficiently on ketones and it can actually help you to become really healthy and even potentially reverse the signs of aging. You’ll be able to see a difference in how you feel anywhere from three days to a week after limiting your carb intake.
The Keto Diet For Beginners. Today we are going to walk you through some step-by-step tutorials to get you started on the keto diet. After about three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet. I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it.
KETO DIET MISTAKES TO AVOID FOR BEGINNERS
When I first tried going keto diet for weight loss it was right before Halloween – talk about bad timing. I eventually broke down and ate a piece of candy, and, well, that led to many more pieces of candy. Eventually, I gave up and then about a month later (yep, near Thanksgiving) I tried it again. This time I was hungry all the time and really grumpy, so I broke down and just ate what the fam was having for Thanksgiving rather than the keto diet for weight loss version of the foods.
I felt like crap for the rest of our vacation and ended up kicking myself in the butt.If I had planned right, I wouldn’t have had to worry about it at all.
Plan & Prepare For The Worst
Ok, that probably sounds really horrible, but it’s kind of true. If you’re prone to having cravings for certain things you might want to prepare by having snacks on hand. Things like cheese sticks, parm crisps, cucumbers & dip, keto diet for weight loss bread, or even fat bombs.You want things that are going to help take the edge off if you get cranky pants over food.
So, What Are These keto diet for weight loss Mistakes Then?
#1 NOT EATING ENOUGH FAT
People are afraid of fat from all the years of fat shaming. It’s just what it is, and the only way to get around it is by rediscovering how amazing fat is. But, be careful. There are good fats and there are bad fats. Good fats include things like animal fats, olive oil, coconut oil, avocado oil, and grapeseed oil. Bad fats are things like Crisco, corn oil, sunflower oil, palm oil, canola oil, and other highly processed oils.
Stock your house with some good oils and find different ways to introduce them to your diet so it feels good to you. A great way to do this is on a salad by making your own dressing. Or drizzle a little olive oil and apple cider vinegar over chopped cucumbers for a little treat. It’s delicious.
#2 NOT DRINKING ENOUGH WATER
When you start a ketogenic diet your water retention level goes way down and you start shedding excess water.So, you need to be diligent in replacing the water you’re not retaining anymore.If you don’t you can cause yourself to go into a state of dehydration and then you’ll get headaches, get cranky and feel really crappy.You don’t want that and I don’t want that for you.Dehydration isn’t something to play around with so it’s best to err on the side of caution here.You can go and grab a jug or stainless steel bottle from WalMart pretty cheap to make sure you’re drinking your water.I have a 64-ounce bottle that I keep with me at all times.I fill it up in the morning and sometimes I’ll fill it back up in the afternoon. Just depends how hot I am or if I sweat a lot.
#3 YOU AREN’T EATING ENOUGH SALT
Since your water retention starts dropping when you cut out carbs so does your salt retention. If you don’t have enough salt it can cause all sorts of nasty side effects.Things like cramps, nausea, vomiting, dizzy spells, brain fog, and if you don’t seek help when you realize somethings wrong it can lead to shock or even coma.Now, those last few are quite a bit extreme, but since your body isn’t holding water as it used to it’s a possibility.You don’t need to eat gobs of salt, just a little extra sprinkle here and there will do.One way that I add more salt to my diet is by putting a pinch in my water bottle. The size of the pinch is dependent upon the size of the bottle.I don’t want you to drink heavily salted water, but add just enough salt so that it is being replenished in your body.
#4 YOU AREN’T EATING ENOUGH CALORIES
There are sooo many calculators out there that will help you figure out how much you need to be eating for your body type.Some of them will tell you a crazy amount of calories to eat… like minuscule. An amount that is below what your body even needs to function on a daily basis.
Don’t be fooled. When we eat a ketogenic diet we need to eat a little more than on a usual diet.If you restrict your calories too much and you’re a woman you can cause hormonal issues to start happening.Here’s a great article by Leanne Vogel where she talks about how the ketogenic diet is different for women. Leanne believes that as women we should be careful about eating a keto diet because our hormones can be shifted either positively or negatively by the foods we eat, how we eat and how much we eat.Her points on keto are fascinating and ultimately what lead me to try the keto diet.Your hormones aren’t the only thing to watch out for if you’re not eating enough though. Your body is already adjusting to turning fat into ketones for fuel.So, during your transition time, it’s best to make sure your body has enough fuel to convert to ketones.You’ll end up feeling super depleted, tired, sluggish and like you can’t think straight if you don’t eat enough.Yes, once you’re adapted you can start playing with the fat lever to find what settings you need to be at for weight loss.
But, in the beginning, you need to let your body actually adapt before you try making it lose weight.
#5 YOU’RE EATING PROCESSED MEATS & CHEESE
This can cause you to hold weight because you’re not really cleaning out your diet. You’re just swapping high glycemic foods for processed low carb options.If you want to get the best results you should definitely aim to eat non-processed meats with good fat choices and veggies.That’s not to say that you can’t have processed meats and cheese, but I am saying don’t eat them for every meal. It’s not sustainable and you’ll end up binging on carbs if you try to do it.