There are some things you can start doing now to get yourself ready for a keto diet. Most of these are free and simple things to do but prepping for the change will ensure a smooth transition
This is probably the most effective way to prepare your body for losing weight on a keto diet. This means nothing to eat or drink for a set period of time, never more than three days.
What’s even more interesting is that a Harvard study showed that intermittent fasting could also manipulate your mitochondria in the same way ketosis does.
In order to begin burning fat, the body must first go through all the carbs it has stored up. Intermittent fasting will help clear the remaining carbs.
If you’re intimidated by this, then start with something simple: try skipping breakfast.
This is a good tip for anyone. Stress hormones increase the body’s sugars in preparation for the fight or flight experience stress usually brings. High stress may not be a good time to start the keto diet, because there’s too much sugar to burn through.
If you want to try anyway, get some extra sleep, make sure of regular exercise, and take time to do something you enjoy. Put yourself into as stress-free of an environment as possible.
Prioritize your sleep
Lack of sleep can trigger stress hormones and make the transition to ketosis nearly impossible. Also, on the flip side of that, there are numerous study showing that weight loss can be triggered just by getting enough sleep.
What is your best option to get a good night’s sleep? Sleep in a chilly room that you can make completely dark. Crawl under the covers. Make sure you have adequate ventilation and a pillow that supports your head and neck in such a way as to be comfortable.
For bouts of insomnia, a little melatonin will work wonders, and it’s available over the counter in the dietary aid section.
Add more salt
We keep hearing about how we need to cut down or out on the salt. That’s true in a high-carb diet, but with keto, the opposite is true. Higher carb diets create higher instances of insulin, making your kidneys retain sodium. With ketosis, your insulin levels will be lower, and you’ll need extra salt for your body to function well.
No diet or eating regimen would be complete without this caveat. Regular exercise can boost your ketone levels and help create a smooth transition into the keto lifestyle. Also as a side benefit, the more you work out, the more sugars your body consumes. This will help purge your system of glucose when you’re ready to make the transition.
Stop using diet soda and sugar substitutes
As mentioned before, artificial sugar is still not going to allow your body to transition to a ketosis state. Even sugar substitutes can trigger your body that large amounts of sugar are in the system and raise the blood sugars. Keto lets you control your cravings, but not if you continue to use heavily sweet things “diet” or not. All of them have to go!
Cook for the week in advance
Days don’t seem to have enough hours. You’re busy. You are going to be tempted to pick up something that requires no cooking on your busiest days. To avoid putting yourself in this situation, cook several meals at once and keep them to eat during the week. These meals don’t need to be super fancy. In fact, eating keto means eating real food, which can require very little to taste great.
Drink until you slosh and then drink some more. You need to clean your system and flush your kidneys to get the most of the glucose out as you can. As you continue the ketosis, keeping flushed is going to be the key importance.
Be wary of carbs from Veggies
Choose nutritional items like kale and lettuce and spinach. You can start eating these now, even if you’re not ready for the switch. This is particularly helpful if you want to feel sated after a meal.
Have these ready to go with minimal interference. If someone has to go to a great deal of speculation, it’s easier to go out and get a pizza slice. If, on the other hand, meals are easy or already prepared, there’s less temptation to stray. The good news? There are tons of great cookbooks out there to keep you engaged in positive food experiences. Also, most of the keto apps for your phone have recipe databases.
Create a meal plan
Everyone in the house including you will know what to expect at meal times and allow you to participate in or defer the meals. Just follow the recipes from above. This also takes out any stress about what you’re going to eat and keep you committed to eating on the keto menu. Lastly, by planning your meals out in advance, you can better monitor your carbs and calories together, and keep an eye on portion control. Let’s face it – everything is just easier with planning! If you have your meals planned, it’s less likely that you’ll go out and improvise
Get ready for the flu
Keto flu is a phenomenon that takes place during the transition, but not to all people. About three to five days into the keto diet, they feel like crap. It kind of feels like they have the flu, hence the name. They get headachy, foggy, and feel out of sorts.
This is nothing to panic about. It’s simply your body having a reaction to a lack of sodium, potassium, and magnesium that are minerals commonly found in pre-packaged food. These are not always commonly found in keto foods and what does stay around is usually washed away with all the water the diet requires. The best solution? Supplements to replace these electrolytes and get you back on track.
Start drinking water
Many people fail the diet because they do not drink enough water. You need to drink between .5 and one oz of water for every pound of body weight.
You’ll be using the bathroom probably a lot more than you’re accustomed to initially, but your body will get used to it.
Tell your family and friends
Let those who love you best, hold you accountable. Keep them in constant updates on your progress and let them know your goals. There is nothing better than people that support your efforts.
Clean out the fridge and pantry
You don’t need most of what’s in there anymore. Clear space for the right kind of foods. Holding onto those high carb foods will trip you up on bad days. Throw it out, give it away, whatever, just get it away from you.
Learn as much as you can about the Keto diet. Contact your doctor, check with them about your ability to go on any change of diet or exercise program.
Once you’ve begun, don’t give up or become discouraged. There may not be any change at all for a month or so, depending on how much sugar is in your system and how fast it flushes out. But improvement will come.
And when it does, you’re going to be amazed at how quickly you become the best version of yourself that you never thought possible.
If there are ten things to take from this, this would be that list.
- 1Keto isn’t for everyone, but it is for most folks. Especially if you’re looking to heal or stave off disease. Of course, you should always consult with a doctor before undergoing a dietary change of this nature, but even physicians agree that the Keto Diet has been responsible for some radical positive change in those who try it.
- 2Macronutrients and keeping track can mean the difference between success and failure. There are calculators and apps available to make this easier.
- 3On Keto, fat is your friend. This goes against everything we have been taught, but it’s the source of your energy while in ketosis. Remember not all fats are created equally. Avoid processed fats.
- 4Add salt. With ketosis, there is a lot of water required, and the kidneys will need some salt to hold onto hydration.
- 5Ketosis isn’t going to come to those who are stressed. Monitor your mood, before you even try it. Stress builds sugar in your body that will derail you before you even begin.
- 6Drink water. Of all the things you can do to help yourself on a keto diet, this is probably one of the most important. Water will flush your system of toxins and keep you hydrated at the same times.
- 7Even cheating a little is a bad idea. To achieve success on a keto diet, you absolutely must monitor your carb intake.
- 8You can’t forget your calorie intake. Just because foods are on the ‘safe’ list doesn’t mean that you can eat whatever you want, relentlessly. You can still overeat and so keep yourself from losing weight.
- 9The keto diet doesn’t have to be boring. There are recipes everywhere and even apps to help you find them. Even the comfort foods you love best are available to you with a few modifications. So be creative – and enjoy eating.
- 10Keto will change your life if you let it.
With so many positive benefits, it’s no wonder that the Ketogenic Diet is so popular. While you can’t expect overnight success with it, by sticking firmly to the guidelines, you can, and will, see some very positive changes over time. Stick with it, and prepare to be amazed. That new you is waiting, just around the corner!