Having trouble with the Keto Diet? Not sure where you should start? Read this article to find out how to set yourself up for success on your fat-burning journey and get there as quickly as possible!
1. You’re Not Food Tracking!
If there is one thing you should be doing when going keto, it is food tracking! MyFitnessPal, Lose It…there are a ton of food tracker apps you can download onto your phone to log the foods you eat each day. The reason why this is so important is because you need to keep your carbs under a certain amount each day in order for your body to prefer burning fat for energy. Also, there are a ton of recipes on the web to eat while doing this, but do you trust every blogger that says something is “keto-friendly”? Know exactly what is in your food before you eat it! This will minimize the amount of time it takes to transition into ketosis.
2.You Don’t Know What to Expect When Starting Off
Can I be honest with you? Since no one else probably has yet? Going keto will influence your energy levels at first! You have most likely gone your whole life eating carby foods like potatoes, bread, sugar and fruit…and this is what your body has thus far preferred because it is so available! So now picture your entire body putting on the fat-building breaks and switching gears to fat-burning mode – this is a real change for the body! It will take time to adjust, but the benefits BY FAR outweigh the challenge (no pun intended.) 😉
3.You Don’t Know How Many (or really, how few) Carbs You Need To Eat.
Here’s the rundown guys – Research says that for people to reach a ketogenic state, a MAXIMUM of 10% of your calories should be from carbs. Now let’s talk strategy because research also shows that the lower the amount of carbs you eat, the easier (faster) it is to reach ketosis. Keto and high fat experts like Mark Scisson from Primal Kitchen® recommends eating closer to 5% carbs per day which will allow you to get your energy back quicker once it starts feeding off of your fat!
4.You’re Not Eating Enough Fat.
I know bacon and butter and avocado 3 times a day is great, but believe it or not, it’s not enough! The truth is there are carbs in just about everything: vegetables, dairy and nuts and seeds ALL have carbs in them (even though they are high fat). This is exactly why food tracking is so important! (see #1) Another important consideration is that you’re eating much protein! Protein actually has the ability to break down and go through a cycle to become building blocks for carbs! I know crazy right? So keep the fat high – at least 70% of your intake and don’t splurge on protein just because it is not a carb…yet.
5.You’re Eating Too Often
Finally, as we talked a little about this in the last article about intermittent fasting, eating too often can prevent ketosis. The specific reasons why boil down to carbs and protein. Every time you eat carbs, whether it is 5% or 100% of your diet, you are stimulating insulin. Insulin is a fat-building hormone (i.e. something that we want to keep as looooooow as possible!) So if you are eating 6-7 times a day, you are most likely stimulating some amount of insulin 6-7 times per day. Also, as we just discussed, protein can be non-ketogenic when eaten in excess or too often. Give your body time to rest in between meals so that insulin levels can fall and ketones can be produced!