You’ve decided to take the plunge and you’re ready to lose weight. You’ve watched countless weight loss guides and read countless blog posts on the topic. You’re ready to put into practice what you’ve learned and you’re willing to give it a go. This may be exactly what you’re looking for. You’ve decided to take a chance with the keto diet. You are not alone. In fact, over 150,000 people have joined the keto diet community on social media platforms like Twitter, Instagram, and Facebook. Most people are using the hashtag #ketofied to connect with others who are struggling with weight loss and to give testimonials of how the diet has changed their lives for the better. You’ve tried hard. You’ve read plenty. You’ve probably even lost a pound or two in preparation for this journey. But, have you ever stopped to think about how you’re going to maintain this new lifestyle?
There are many aspects to consider when deciding on a weight loss plan. First and foremost, you need to remember that this is a lifestyle change and it’s not something that happens overnight. You’re going to have to make decisions about what matters most to you and what works best for your unique situation. That’s why it’s important to look at all the pros and cons before you make a decision. Sometimes, it’s not what you want to hear but it’s the truth. Finally, you need to be realistic about what you can accomplish in the short term and be prepared to make adjustments as you go along. This is a marathon, not a sprint. It takes time to see significant changes and to create a new habit. Be patient.
The Keto Diet
When you’re deciding to try the keto diet, the first thing you’ll want to do is to educate yourself about what it means. Simply put, the keto diet is a diet that’s high in fat and low in carbohydrates. Healthy fats like those found in meats, eggs, and butter are your primary source of energy on the diet. It’s important to note that the keto diet excludes many common foods that we consume on a daily basis. For instance, breads, rice, pasta, and potatoes are all foods that you should avoid on the keto diet. When you eat these foods, your body will undergo a process called gluconeogenesis which essentially means it will convert these foods into glucose (blood sugar). As you learned in Biology, these simple sugars are rapidly absorbed by the body and have the potential to cause metabolic damage especially if you consume them in excess. Other common foods that you should avoid include foods with added sugar, those doused in salt, and fried foods. Going off carbohydrates greatly reduces the risk of diabetes, heart disease, and cancer. It also helps to control your weight as your body burns more calories than it takes in. This is why most people choose the keto diet for weight loss.
When you follow the keto diet, you’ll drastically reduce the amount of carbohydrates and sugars that you consume. You’ll also eliminate foods with gluten, wheat, and dairy which are common causes of inflammation and digestive problems. Consuming these foods places you at risk of gastrointestinal issues which can make you lose weight more slowly than you’d like. As a general rule of thumb, you should only eat what’s in season. This ensures that you’ll be getting the best quality food and will help you avoid some of the ingredients that you may be sensitive to. If you have dietary restrictions or preferences, make sure to consult with a professional nutritionist who can help you design a program that meets your needs and likes. You may also want to try the keto diet in combination with a fad diet like the paleo diet or the vegan diet to improve your odds of success. These fad diets are usually high in carbohydrates and lower in fats, allowing you to lose weight more easily. However, these diets don’t provide you with necessary nutrients that your body needs to function properly. In some cases, you may find that you undergo some physiological changes as your body adjusts to its new food intake. This can result in annoying symptoms like headaches, dry mouth, and constipation. If you experience any changes, make sure to consult with your physician so that he can monitor your progress and determine whether or not these are complications of the keto diet.
Setting Realistic Goals
The next thing you need to do before you start your diet is to set some realistic goals. If you’ve ever done any kind of dieting, you’ll know that it’s not easy to lose weight the easy way. Sure, you might lose a pound here and there but, that’s all you’re likely to lose until you realize that these foods aren’t working for you and you need to make a change. Setting smaller goals, like losing a few pounds for a special event, is all well and good but, make sure that you don’t set yourself up for disappointment. Once you’ve decided to try the keto diet, you need to buckle down and set a realistic goal for yourself. It’s important to note that this is something that you need to do for yourself. Nobody else should be making the decision for you. Some people choose to set a daily goal and track their progress daily on social media platforms like Twitter or Instagram. Others may want to set a weekly goal and check in with themselves every week to see how they’re doing. Set a goal that you know you can reach and don’t be afraid to celebrate your successes along the way. This helps to keep you motivated and driven to reach your goal.
The Importance of Planning
You’ve decided to try the keto diet. Fantastic! Now what? It’s time to lay down some basic ground rules and necessities. First and foremost, you need to plan out what you’re going to eat. That means looking at the foods that you can and can’t have on the diet. You should also make a shopping list of the foods that you need. It would be a great idea to make a meal plan of what you’re going to consume each day. That way, you can be sure that you’re not going to miss a meal or snack and you can plan out what you need for the week ahead. If you follow a recipe, you’ll ensure that you don’t get bored eating the same foods time and time again. Finally, make sure to get rid of all the unnecessary foods in your house. You won’t need them when you’re on the diet. Get rid of the highly processed foods that you don’t need. Instead, fill your kitchen with fresh foods like vegetables, lean meats, and fruits. Eating these foods will provide you with necessary nutrients that your body needs to function properly. This will help you to avoid some of the health complications that you may face if you eat the wrong foods. For example, avoiding fast food and going for a walk after work could help to improve your cholesterol levels and lower your risk of heart disease. In short, there are many ways in which planning can help you to succeed on the keto diet. Make sure to put in the effort and think of everything that you need before you start your diet.
Eating When You’re Starving
One of the biggest mistakes that people make when trying to lose weight is that they try to eat when they’re not hungry. This may be because they think that if they don’t eat when they’re hungry, they won’t eat and therefore, they’ll lose weight. However, this couldn’t be farther from the truth. Eating when you’re not really hungry is a great way to overeat. The problem is that your body doesn’t always tell you when it’s time to eat. The best thing that you can do for yourself is to eat according to your body’s hunger signals. When you eat according to your body’s hunger signals, you’re assured of two things: 1) You’ll eat what’s needed and 2) You’ll eat only what’s appropriate. If you follow these two simple rules, you’ll be able to greatly diminish your risk of disease and you’ll lose weight more easily than you’d think possible. If you find that you’re constantly hungry, especially during the day, make sure to eat something small in the morning to start your digestion and prepare your body for the day. In addition to eating according to your body’s hunger signals, it would be beneficial to follow a routine. For example, if you know that you tend to overeat at night, it would be beneficial for you to start eating at night and to stop eating when you’re satisfied. Sticking to a routine can help to ensure that you lose weight consistently and avoid all the unnecessary complications that may arise from not being consistent. In the end, losing weight is about making changes in your life that enable you to become healthier and feel better. When you do this consistently, you’ll see great results and you’ll be able to enjoy your new, leaner self for years to come. Don’t be afraid to try something new. Take a chance. Be patient. And most importantly, don’t give up!