Navigating the Keto Journey

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Navigating the Keto Journey: 7 Tips I Wish I Had Known from the Start by Joy Sypher

Gotta love my husband. He was bragging about my coaching business and keto lifestyle to a coworker, which led to him texting questions back and forth . He mentioned it would be easier if he had a brochure or pamphlet to hand out.

I decided to write down a few of my tips and tricks as a helpful guide for him. Starting with questions I forgot to ask or research before I started on a ketogenic way of eating. (I refer to it as a way of healing.)

Roxana has already shared a blog on Why keto?.

I was diagnosed Type 2 diabetic 18 years ago. I had a few successful years in controlling my diabetes but I wasn't healthy. I accepted new prescriptions or increased dosages with resignation. I was told that Type 2 diabetes was progressive, and could not be reversed. 5.5 years ago I decided to get very serious on healing from the inside out.

I created a menu plan designed to keep blood sugar and inflammation under control. I finally settled between 18-20 total grams of carbs a day.

I also reduced or eliminated night shades, oxalates, seed oils, grains and soy. With a very restrictive food list I started looking for a support group and found my first Facebook group, which I now I manage with Roxana, then to a new group she created and the rest is history.

Keto. Strict, clean keto is what I had evolved in to eating and I found an abundance of support.

If I knew then what I know now

Starting a ketogenic journey can be both exciting and challenging. As someone who has experienced the ups and downs of the keto lifestyle, I've compiled a list of seven tips that I wish I had known before starting this transformative journey.

  1. Understand the Basics: Before diving into the world of keto, take the time to understand the fundamental principles. Know that the ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates. Familiarize yourself with keto-friendly foods to make informed choices.
  2. Hydration Is Key: One aspect that often gets overlooked is the importance of staying hydrated. As your body transitions into ketosis, it tends to shed excess water, which can lead to dehydration. Be proactive by increasing your water intake and replenishing electrolytes through sources like salt, potassium, and magnesium. Check out our ketorade recipe.
  3. Meal Planning is Essential: Planning your meals in advance is crucial for keto success. Stock your kitchen with keto-friendly ingredients and plan meals that align with your macros. This helps you avoid the temptation of reaching for non-keto options when hunger strikes.
  4. Opt for Healthy Fats: Keto is a diet high in fat. Healthy fats replace carbs as the source of energy. You want to avoid vegetable or seed oils and focus on animal fats like butter, bacon grease, lard, and beef tallow. Avocado and olive oil are also good choices. These fats provide essential nutrients and support overall well-being.
  5. Mind Your Macros: Tracking your macronutrient intake is a game-changer. Apps like Carb Manager, Cronometer, and MyFitnessPal can help you stay on top of your daily macros, ensuring you maintain the right balance of fats, proteins, and carbohydrates to stay in ketosis.
  6. Be Patient with the Process: Transitioning into ketosis takes time, and the initial days may come with challenges known as the "keto flu." Be patient with your body as it adapts to this new way of fueling itself. The discomfort is temporary, and the benefits will become more apparent over time. Adding electrolytes like LMNT or Keto Chow Electrolytes can help mitigate the symptoms of the keto flu.
  7. Listen to Your Body: Pay attention to how your body responds to the keto lifestyle. If you experience adverse effects or find it difficult to sustain, it's essential to reassess and make adjustments. Keto is not one-size-fits-all, so tailor it to your unique needs and preferences.

Bonus 8th tip: Join a support group, get a keto coach, or find a challenge. The support I received in the first days and weeks made the difference for success.

To sum it up, beginning a new lifestyle can be a transformative experience when armed with the right knowledge and strategies. By understanding the basics, staying hydrated, planning meals, embracing healthy fats, tracking macros, being patient, and listening to your body, you can set yourself up for success on the road to a healthier, keto-powered lifestyle.

Written by Joy Sypher
Published November 25th, 2023

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