I recently feel into a New Years Eve resolution funnel. By that I mean, an ad came across my Facebook feed around January 1st. This guy was sitting on Jay Leno’s couch and he was fat; pictures of a much slimmer him were playing in the background. What is this madness and what happened to this dude, I thought to myself. The “fat” guy went on to explain how the pictures were a version of him just six MONTHS prior. Frustrated and overwhelmed with his patients (he’s a dietitian) inability to lose weight, he intentionally gained over 70 lbs in six months. The kicker, he lost that weight in the following six months!
At one point he described bending down to clip his toenails and having to come up for air because of his excess weight. I was in! Knowing that feeling for too long know I jumped in head long and now I’m here to share my how this is simple. So simple I called it Ketogenic Diet for Dummies. After losing 20 pounds in the first four weeks I was a believer!
Ketogenic Diet for Dummies – Tip #1:
Stay hydrated! There is a real thing called the keto flu and you’re bound to get it while you are trying to get your feet back under you during your fuel switch (going from burning sugar/glucose to durning fat for energy). Drinking plenty of fluids will help combats this. I also made LOTS of Ketorade; I did not use water enhancers in the morning. Sign up below for the recipe (and tricks not to get bloated) and other keto friendly posts – it’s free!
Should you find yourself drowning in a slew of mucus or some other type of sinus infection try following my 4 Remedies for Sinus Infection Relief. It is void of pills, meds and herbs!
Ketogenic Diet for Dummies – Tip #2:
Do the Best You Can with What You Understand. If you watch my video on Keto Weight Loss & Tips for No0bs you’ll see some serious boo-hooing (in case you missed it I’ve linked it below). Frankly, health is a very tender subject for me and for many reasons. Some people just don’t know and may never know what it takes to be healthy/fit. If you fall into this category or find yourself continually asking yourself what’s wrong with you in regards to health and fitness – you are one of those people.
I HIGHLY encourage you to Do the Best You Can with What You Understand. After losing my father, I understand the importance of getting started even if it’s not perfect! Besides, rarely do people like quitters.
It is the only time I remember my father hurting me; it is also a pain I will never forget. Now, I strive to take care of myself in hopes another unnecessary separation is not in my future.
If You Don’t Join a Program Look Into Intermittent Fasting (IF). Up until recently I had no idea what it was. Listen, the “keto language” is strange at first. It will seem like your first trip to Starbucks; you’ll catch on just as quickly if you stick with it. Also related to that Google or Bing Search should be Obesity Code.
Basically you eat twice a day. I know it sounds weird; that is the reason I encourage you to read up on it. You are training your body to eat when it is hungry. The video above contains a basic Keto Bullet Proof Coffee to get you through the mornings.
If you do decide to get on the IF ban-wagon avoid artificial sugars in the morning. I added Stevia to my morning Keto coffee and it affected my results. Also, studies have show chewing “wakes up” you pancreas and stomach, so no food at all in the AM – not even ice BRO.
Dr. Eric Berg has a YouTube channel with great resource videos on this which leads us to tip number four.
Ketogenic Diet for Dummies – Tip #4:
Find Some YouTube Friend AKA Reliable Resources. You want to get some good information so your efforts are not in vein. You could be doing it all wrong and all you needed was someone to explain it to you a different way. For example, you may be thinking about supplements. It is important to know you need four times more potassium to sodium.
Another great YouTub Channel: Checkout Keto Connect. I mention them in my video because, like Dr. Berg, they take out the guess work. One of my favorite videos was there blood sugar sweetener video. They ate alllll the different sugars and sweeteners and tested their blood to see how each one affect them (digestion, etc.) . A painless way to figure out what you should be putting in your mouth if you ask me.
Ketogenic Diet for Dummies – Tip #5:
Don’t Reinvent the Wheel If You Don’t Have To. This is some complicated data my friends. Now, can it be simplified as you figure it out? Sure, can’t anything!
Let’s get into that I’m talking about right here. I’m not sure about you; if trying to design a food plan that follows the keto macros combined with those said food to create a caloric deficient, an exercise program, and an intermittent fasting schedule is out of your wheel house we are on the same page. Hell, it’s probably the reason we’re in this obese conversation.
Long point dotted: there are program out there that are relatively inexpensive and will eliminate the frustration that can lead to hopelessness or quitting all together. If you can find one, like the one I mention here: Fit2Fat2Fit (not affiliated), it will alleviate some heartache I’m sure.
Ketogenic Diet for Dummies – Tip #6:
Do Meal Prep! You will make fewer mistakes if your choice is readily available. Honestly, I believe meal prep has saved my bacon more then once. If you are fasting hunger can come on quickly. If you are trying to lose weight quick fats can work against you.
Buy your food one day and prepare it the same day or the next day. On the program I am on it took some adjusting to get our meals in order; you will catch on quicker then you think! If for no other reason than you don’t want to keep going through the frustration. Pain is a good motivator with this eating style; it is easy to maintain when eating out with friends and going out and about.
What you will soon find is you do not crave many of the things you are probably eating right now. The routine of preparing your meals weekly becomes calming.
Ketogenic Diet for Dummies – BONUS:
Get a food scale. Amazon Prime (and PrimeNow) offers the an electric food scale for $11. These are great if you are trying to figure out what amounts of protein are appropriate, cooking for two different people (eg. male and female) and portion control. I use a food scale religiously on Sunday during meal prep – LOL.
Seriously, Stay Hydrated (and help ward off the keto flu too). I consume four to five 32 oz tumblers of water a day. Two: don’t let the past dictate your future. Just because you didn’t know what to do yesterday doesn’t mean you can’t figure it out for tomorrow. Do the Best You Can with What You Understand. Three: If You Don’t Join a Program Look Into Intermittent Fasting (IF). IF is a beneficial component to a keto diet or weight loss. I do believe it has helped me lose weight faster. Four: Find Some YouTube Friend AKA Reliable Resources. Most of what I have learned so far has been online and through Fit2Fat2Fit. There are plenty of free resources to help you out while you are figuring this out.
Keto Weight Loss & Tips for Beginners started with ….
Five: Don’t Reinvent the Wheel If You Don’t Have To. For crying out loud, you’re a better man then me if you can do it by yourself. And finally, Do Meal Prep. I cannot stress this enough. This step will save your sanity, especially when you are hungry. We were very specific with our children when we started. Warning them of the dangers of low-blood sugar. Preparing our food in advance combatted some of that (and still does)! A optional convenience: food scale. This will help you mind your portions too. We also switched to smaller plates. You’d be surprised what that does for your brain.
Please, don’t be shy! If this was helpful: subscribe, like, comment and/or share! Also, don’t forget to pick up your free recipe for Ketorade below. You’ll also get tips on how I combat Keto headaches in the morning along with other practical solutions to keep you Keto happy.
Until next time!
If you don’t want to watch the video read more about my 4 Remedies to Relieve Sinus Infections – no pills, meds or herbs here on our site!
Check out our Keto On The Go recipes too!
Some links may be affiliated. Wondering what that means? Read more here.