{"id":3310,"date":"2019-04-26T09:00:24","date_gmt":"2019-04-26T09:00:24","guid":{"rendered":"https:\/\/healinginourhomes.com\/?p=3310"},"modified":"2019-05-03T14:47:09","modified_gmt":"2019-05-03T14:47:09","slug":"tips-for-starting-keto","status":"publish","type":"post","link":"https:\/\/healinginourhomes.com\/tips-for-starting-keto\/","title":{"rendered":"10 Tips for Starting Keto | Healing in our Homes"},"content":{"rendered":"\n

10 Tips for Starting Keto<\/strong><\/h2>\n\n\n\n
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Considering the Keto diet? Eating Keto has changed my life so I’m here to share my tips for starting keto. I thought the whole concept was totally crazy when a friend first told me about it.\u00a0 While I\u2019ve given up sugar for months at a time and done several rounds of Whole 30, I have never been a fan of giving up food God made, like apples and potatoes. However in June 2017 I hit a low with my health and a high with my weight. My naturopath recommended I eat a dairy-free Ketogenic diet. <\/p>\n\n\n\n

I was already eating gluten-free and dairy-free. But I was consuming too much sugar and carbs, and combined with mold exposure in our home, I had developed major gut and candida issues. Blood tests also showed I had several markers for insulin resistance and I was constantly fatigued. I am so thankful for her because keto has changed my life.\u00a0 As of May 2019 I have lost 80 pounds and most importantly I FEEL so much better. You can watch my whole story HERE<\/a> on my Facebook page.\u00a0 And now here are my top tips for starting keto \u2026<\/p>\n\n\n\n

KETO WEIGHT LOSS UPDATE:<\/strong>  As of my 1 year anniversary on this journey, June 15th 2018, I\u2019m down 68 pounds! I now wear a size medium and an 8 or 10  \u2013 down from size 2XL and size 18! I feel great!<\/p>\n\n\n\n

UPDATE #2: <\/strong>I reached my goal of losing 80 pounds! I am comfortable in a size S or M and size 6 pants. <\/p>\n\n\n\n

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What is keto?<\/h2>\n\n\n\n

Keto is a way of eating where you eat low carb (20 or less net), moderate protein and high fat. When you eat higher amounts of carbs your body converts them to glucose which it then uses for energy. But when you keep the carbs low it forces your body to burn fat instead of glucose \u2013 YOUR fat. When this happen you are in \u201cketosis\u201d. Eating enough protein keeps you burning fat and not muscle so you don\u2019t lose muscle mass. Getting enough fat keeps you satisfied and gives your body fuel for energy and since our goal is health and not just weight loss I only recommend eating fats like avocado, coconut oil, avocado oil, etc. Done right this is a healthy, whole foods based way of eating that can heal reverse diabetes, lower blood pressure and rescue you from obesity*.<\/p>\n\n\n\n

*Please consult your doctor before beginning a ketogenic way of eating. Educate yourself first so you can answer questions and objections. Note that being in ketosis is NOT the same as diabetic ketoacidosis which is life threatening.<\/em><\/p>\n\n\n\n

My 10 tips for starting keto!<\/h2>\n\n\n\n

1.   <\/strong>Start slowly.
<\/strong>If you have spent years eating the wrong foods you can\u2019t expect yourself to change overnight. Food addiction is more mental than physical and there is a lot to learn too. Get the junk food out of your house and give yourself time to learn about this way of eating and what your body needs. Don\u2019t give up if you make a mistake because it will happen. I made big changes quickly but I gave myself grace as I got used to eating this way. Every positive change helps.<\/strong><\/p>\n\n\n\n

2.   <\/strong>Track everything.
<\/strong>Get an app where you can track every bite you eat. I know that sounds overwhelming but trust me, it\u2019s KEY to being successful. If you are overweight chances are that you have an issue with food and reality. We get such warped perceptions of what we eat and tracking is the only way to know the facts. I use the Keto Diet app<\/a><\/strong> ($6.99) and many also use MyFitness Pal<\/a><\/strong>. I tracked my food religiously for 10 weeks until I could very accurately mentally keep track of my carbs and know I was getting enough protein.
Use a keto calculator to get the idea \u201cmacros\u201d (fat\/protein\/carb guidelines) for your weight and activity level. Here\u2019s an easy one from KetoDiet app. Make sure your carbs are set to 20 grams max (net \u2013 after fiber is subtracted): Keto Macro Calculator<\/a><\/strong> .  For example, right now mine looks like this: 20 net carbs, 90 grams protein, 90 grams fat, about 1200 calories.<\/strong><\/p>\n\n\n\n

3.   Know your motivation
<\/strong>Some days will be easy and some will be hard and you will have to trust the process. You have to keep your eyes on your long term motivation. For me it was avoiding the type 2 Diabetes that runs in my family and healing from my exposure to mold. I REFUSE to be an American obesity statistic and seeing myself heading that way freaked me out enough to change. Like my naturopath told me \u201cthis is a marathon, not a sprint\u201d. It was discouraging at first but in the end it drove me. True health is a long term process. The desire to look good for a special event was never enough for me. Go deeper and find what really matters to you.<\/p>\n\n\n\n

4.   <\/strong>Have realistic expectations of yourself and for weight loss.
<\/strong>If you are like me it took years to get to the unhealthy place that\u2019s motivated you to make big changes in your diet. You cannot undo these years of abuse in a few weeks or even a few months. Do not get expect nor get discouraged if you don\u2019t lose 20 pounds the first month. Do not get discouraged if its hard to break old habits. Of course it is! One mistake does not ruin everything. Keep your long term goals in mind and let them motivate you. Everyone responds differently to a ketogenic diet. There are months I\u2019ve lost over 10 pounds and months I only lost a couple and the more you lose the slower it comes off. You have to trust the process and stay the course.<\/strong><\/p>\n\n\n\n

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5.   <\/strong>Don\u2019t cheat!
<\/strong>Cheating is not worth it. For most people one cheat turns into days or even weeks off plan. Some people can cheat and then go on and be fine and not be kicked out of ketosis. But for some it can take days or weeks even to get your body back to burning fat instead of glucose.  That said \u2013 personally I have chosen to have one cheat meal a month. It never makes me spiral downward and eat all the things but sometimes it\u2019s hard for me to get back into ketosis. And it\u2019s usually sushi because I miss sushi. Knowing that once a month helps me be very strict the rest of the time (yes I know there are healthy versions \u2013 they are good but not the same) There are a lot of delicious keto-friendly \u201ctreats\u201d that wont throw you off track to stick to those when you need one (see #6)
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6.   <\/strong>KEEP IT SIMPLE
<\/strong>Do not go in planning to find keto replacements for your favorite junk food. Meat, eggs and vegetables are what you need to focus on. Remember the goal is to be healthier, not just to lose weight \u2013 if you put good, healthy food in you will get good health out. Keep meals simple, with simple ingredients so this way of eating is not overwhelming. Covering everything in cheese or making a lot of keto junk food replacements can keep you from hitting your goals. They are great occasionally, Ive had some great waffles, cookies, etc that helped me curb those cravings in a healthy way \u2013 all in moderation.
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7.   <\/strong>Listen to your body
<\/strong>Going keto can be a big change for your body. In the beginning I had a lot of dizziness and it took me some time to figure out why. The answer? (see #10) You may need to tone down exercise in the beginning while you adapt. Rest when you need to, make sure to drink if you are thirsty and eat if you are hungry (the right foods of course). Be gentle with yourself.
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8.   Choose your sweeteners wisely.
<\/strong>Avoid artificial sweeteners \u2013 especially aspartame and splenda. They may have zero carbs but for some they still spike blood sugar which can kick you out of ketosis. There is also a lot to suggest they may be harmful to your health. Read labels carefully as Splenda is often listed as \u201csucralose\u201d.
Which are safe to use? Stevia,<\/a> Monkfruit<\/a> and erythritol<\/a> which are plant-derived. Xylitol is made from corn or birch and is safe but is not carb-free like  stevia and erythritol. If you use xylitol make sure to choose one that is non-GMO like this one<\/a>. I use Stevia to sweeten my tea and added to sparkling water (even better with a few drops of essential oil<\/a>!)
I also now use Monk fruit and love it! Heres the liquid<\/a> I use for drinks and the granulated<\/a> for baking (Monk fruit \/ Erythritol blend)<\/p>\n\n\n\n

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9.   <\/strong>Ditch the comparison \u2026. and dependence on the scale
<\/strong>Don\u2019t be discouraged if someone else is losing weight faster. This is YOUR health journey and it\u2019s not the same as anyone else\u2019s. Just stay on course and stay consistent and you will lose and improve your health.The scale is a fickle thing. Sometimes we lose quickly because of water weight loss. Sometimes the scale doesn\u2019t move at all but yet my clothes get looser. Focus on eating good healthy foods within the keto framework. Focus on taking good care of your body \u2013 drinking enough water, getting enough sleep, etc. Sometimes I\u2019ve gone 2 weeks without losing and other times I lose 5 pounds in a week. I\u2019ve averaged about 2.5lbs per week overall.<\/strong><\/p>\n\n\n\n

10.   Electrolytes are not optional
<\/strong>Less inflammation = shedding water weight =  losing magnesium, potassium and calcium. You will lose these vital minerals as you lose water weight and you have to replace them or you will feel like total crap! Green leafy foods, avocados and sometimes supplements are needed to replenish these critical minerals. I use these mineral drops<\/a> in my water:<\/p>\n\n\n\n

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This buffered magnesium<\/a> supplement:<\/p>\n\n\n\n

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And I also take doTERRA\u2019s Bone Nutrient Supplement<\/a> which has Calcium, Magnesium and D2 an D3 to help your body absorb them.<\/p>\n\n\n\n

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Tips for starting keto: What is a woosh?<\/h2>\n\n\n\n

Fat cells contain water. When you become fat adapted and your body is burning fat for fuel the water from those fat cells is left behind. The body will hold onto it for a time then suddenly release that water. You will have a sudden drop in weight, usually several pounds, and suddenly be very thirsty.<\/p>\n\n\n\n

Here are some typical foods that I eat:<\/p>\n\n\n\n

Tips for starting Keto Breakfast ideas:<\/strong><\/h2>\n\n\n\n

I don\u2019t eat breakfast every day. Often I practice intermittent fasting (see below) But when I do eat breakfast I often have eggs \u2013 plain, over easy or scrambled with onions, leftover meat, bacon, peppers, spinach etc. I also eat a lot of nitrate-free bacon, local or organic chicken sausage (make sure it doesn\u2019t have carbs) and of course \u2013 avocado. I love mashed avocado with a little lime juice (or this<\/a>), salt and onion powder with my eggs or used as a dip for bacon.<\/p>\n\n\n\n

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Tips for starting Keto lunch ideas:<\/h2>\n\n\n\n

In the beginning I ate a lot of Wild Caught salmon\/tuna (canned from Costco) salad made with homemade mayonnaise. I added chopped red onions, slivered almonds and celery seed. I still love this for lunch, served on sliced, raw zucchini rounds or bell pepper. If I\u2019m fasting breakfast then I\u2019ll often eat \u201cbreakfast foods\u201d at lunch time. Today I had lettuce wraps with fresh crab (Costco again) and a homemade garlic aoli \u2013 mayo, lime juice, chopped cilantro and garlic powder. It was delicious! Other lunch options are roasted non-starchy veggies like brussel sprouts, peppers, onions, etc. Just make sure to measure and count the carbs. There is nowhere better to get your carbs than vegetables!<\/p>\n\n\n\n

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Tips for starting Keto snack ideas:<\/strong><\/h2>\n\n\n\n

I don\u2019t snack most days but if I\u2019ve missed a meal or am extra hungry these are some of my favorites. Macadamia nuts are always in my car and\/or purse for emergencies. Almonds are another options but cashews are higher in carbs so avoid those. Just a quarter cup is enough to stave off hunger. I (shockingly) have come to love gourmet pork rinds<\/a> with guacamole \u2013 it\u2019s a satisfying treat if you are craving something crunchy. These<\/a> are the only type I like.<\/p>\n\n\n\n

Tips for starting Keto dinner ideas:<\/p>\n\n\n\n

Most of the time dinner at our house is a meat of some sort and a vegetable, usually broccoli or green beans. I love roasting and grilling veggies too.<\/p>\n\n\n\n

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What is Intermittent Fasting?<\/h2>\n\n\n\n

Intermittent fasting is when you don\u2019t eat for a set amount of time a day. Most people do 16:8 so 16 hours not eating and eight hours within which you can eat. For me this looks like finishing dinner at 7pm and not eating again until 11am. I usually eat two big meals on that day. Here\u2019s a complete guide to intermittent fasting<\/a>.<\/p>\n\n\n\n

I usually keep things simple. But here are some of my \u2026.<\/strong><\/p>\n\n\n\n

Favorite Keto Recipes:<\/h2>\n\n\n\n

\u00b7       Instapot hard boiled eggs<\/a> \u2013 easiest eggs to peel ever! Great for a quick, healthy snack<\/p>\n\n\n\n

\u00b7       Blendtech homemade mayo recipe<\/a> \u2013 nothing is as good as homemade mayo! I add garlic and sub Avocado oil (do NOT use canola)<\/p>\n\n\n\n

\u00b7       Creamy broccoli salad with bacon <\/a> \u2013 this is amazing. Reduce or omit cranberries\u00b7Roasted brussel sprouts with bacon and onion<\/a>\u00a0(use white onion for lower carbs)<\/p>\n\n\n\n

\u00b7       Bacon-wrapped Asparagus bundles<\/a> (are you picking up on the bacon theme??)<\/p>\n\n\n\n

\u00b7       For a special treat: Low Carb Keto Almond flour Donuts<\/a>  I use this silicone donut mold<\/a><\/p>\n\n\n\n

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My Keto staples, tools and favorite snacks:<\/h2>\n\n\n\n

Almond flour<\/a><\/p>\n\n\n\n

Coconut flour<\/a><\/p>\n\n\n\n

Stevia liquid<\/a> and\/or Stevia glycerite<\/a> for tea, sparkling water, etc.<\/p>\n\n\n\n

Erythritol<\/a> for baking and bulletproof coffee<\/p>\n\n\n\n

KNOW foods chocolate chip cookies<\/a> (4 net carbs!!)<\/p>\n\n\n\n

Pork clouds pork rinds<\/a><\/p>\n\n\n\n

Instapot <\/a>pressure cooker \u2013 ribs, pork loins, stew, soup, hard boiled eggs, etc.<\/p>\n\n\n\n

Beef based paleo protein powder<\/a> \u2013 Ive only tried the vanilla and it\u2019s AMAZING!<\/p>\n\n\n\n

Dandy blend<\/a> \u2013 this is a great coffee replacement. I use the above protein powder, collagen and erythritol and blend. Delicious!<\/p>\n\n\n\n

Collagen<\/a> \u2013 I use the Great Lakes brand because it\u2019s from grass fed cows. This type blends easily even in cold beverages.<\/p>\n\n\n\n

DoTERRA Slim and Sassy gum<\/a> \u2013 my life saver when I crave sugar!! I chew this every day. It contains an essential oil blend from doTERRA called Slim and Sassy with Grapefruit oil, Peppermint, Ginger, etc It is great for controlling sugar cravings and supporting a healthy metabolism.<\/p>\n\n\n\n

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Watch my keto story: |<\/h2>\n\n\n\n
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