6 Things you need to know before doing a keto diet
The first thing you need to know about keto is
there is such a thing called keto flu and it is real. Keto flu can be prevented. What causes keto flu, you might ask? Well it is a lack of one or more of these essential vitamins that our bodies need to function.
Sodium is basically salt. When on keto you will need a higher salt intake then when on a normal carb diet. I like to use pink Himilayian salt. A lack of salt can cause brain fog, irritability, confusion, and dizziness. There are times when I have added salt to my water and then drank it and felt instant relief.
Magnesium helps your body with muscle and nerve function. You might feel muscle spasms, impaired coordination, or anxiety. If you begin to feel some of these symptoms, you may be deficient in magnesium. Foods rich in magnesium are spinach, dark chocolate, almonds, and pumpkin seeds. You can also get magnesium supplements from a local store.
Potassium is another essential nutrient on keto. A lack of potassium can cause low blood pressure, weakness, dizziness, or constipation. Foods that are rich in this vitamin are salmon, avocados, halibut and beet greens. No salt, a seasoning found at most stores, can be used as a supplement to help you stay in sufficient health.
If you maintain these 3 vitamins you can help maintain your health and ward off keto flu.
The second thing you need to know is, protein is a must. Not having enough protein can cause your hair to fall out. When on keto diet 20% of our nutrition needs to be from protein. Not only that, based off our weight we need to maintain the minimum amount of protein for our own personal bodies. According to healthline.com our bodies need 0.8 protein per 1 kilogram weight. There is about .45 kilograms to 1 pound. Meaning we need to take our weight and divide it by 2.205.
For example if you are 168 pounds divide it by 2.205
168÷ 2.205= 76.20
Now times that amount by 0.8
76.20× 0.8= 60.96
Your weight in pounds ÷ by 2.205= answer
Answer × 0.8 = amount of minimum protein
So according to this if you were 168 pounds you would need to consume at least 61 grams (rounding) of protein a day to maintain your minimum protein allowance for healthy functioning.
The third thing you need to know about the keto diet is…wait for it…. can you handle this? You can’t cheat. When on a keto diet you are trying to force you body into a state of ketosis. This means your body changes at a cellular level. Your body transition from burning carbs as a primary fuel source to fat as an energy fuel source. When you put any higher carb fuel into your body you reset your primary body’s fuel source. Just like a car that runs off gas. If you put diesel into your car. It will stop running and cause damage to the car. To do keto diet is to make a commitment that is longer lasting and more stringent. Don’t be discouraged however keto it is possible and obtainable. If you make a mistake it’s ok just keep on. If you are a yoyo dieter this diet is not for you. Almost everyone I’ve met that has tried keto said after getting used to keto foods it is one of the easiest diets to be on because you don’t feel hungry all the time instead you feel full and satisfied.
The fourth thing you need to know. When you are on a keto diet is that you must food prep. You need to think ahead. You need to have snacks in mind. You need to prepare sweets for when sweet craving hit (especially in the beginning). A menu need to be thought up. When on keto you can’ t run to the store to find something to eat. Being prepared is half the battle.
I know when doing keto in the past I would always have a keto snack in my purse or car. I would also prepare a meal if I was going to a function where a meal was being served or if I was going out for an extended time. This is your time to shine. Instead of being jealous of others that they get some delicious carb meal. I would prepare something so tasty that most of the time my food would be the envy. Which is great.
Don’t focus on what you can’t have…focus on making the things you can have great.
The fifth thing that you need to know before you go on keto is that when you first start your keto diet journey do not focus on calorie counting. I Repeat do not focus on calorie counting. When you are trying to get into ketosis you need to focus on staying satiated, filling full, and eating enough fat for your body to understand that it needs to switch gears. Do not start the keto diet thinking that you need to eat high-fat and stay under a certain amount of calories. The goal when starting keto is getting your body to understand that you are not eating carbs and that you are going to be using fat as a fuel source. You do not want to feel deprived when starting this diet or you will have a very high likelihood of failure. After your body has gotten used to burning fats and you no longer feel hungry all the time, when your body recognizes and establishes fat as the fuel it needs to use to make your body function. That is when you can begin counting calories to create more of a deficit, or begin intermittent fasting.
The sixth thing that you need to know before going on your keto journey, is how to document your journey. In order to keep progressing in order to keep motivated you need to have documentation. You don’t like pictures? That’s okay you don’t have to do pictures if you don’t want to. Although I would highly encourage it. It’s one of the things that helped me to realize how much my body had changed over the time. What I do not want you to do is use the scale to measure your success. Keto will change the way your body is shaped and you might not see the scale move as you gain muscle definition and lose fat. Muscle weighs more than fat. Your body ratio is going to change the scale may not. The type of documentation I’m encouraging you to use is, a measuring tape.
Measure your biceps, your waist, your hips, two inches below your belly button, your bust, your thigh, and any portion of your body where you would like to see fat disappear from. Write it down and put it in a safe place where you can find it later. The more measurements you have, the more you’re going to see and be able to measure your success. For two months I did keto intermittent fasting and worked out at the gym. The scale did not move. If I had only used the scale, I would have been discouraged and probably would have given up, however I lost two inches off my waist and I looked better than ever and people kept asking me, “Are you losing weight?” The short answer was no, but I was wearing smaller clothes losing inches and feeling great.
I hope these six things leave you feeling more educated and that the information will help you be more successful in your keto journey.
Future blogs will share more information on keto and I will soon begin a 30 day keto reset. Where I will share my daily menu, food journaling and marcos.
If you found any of the this information helpful let me know and leave a comment.