Happy Keto New Year!
Typically at this time of the year I reflect and look at what has been, and look forward to what is to come. I don’t make resolutions. I’ve never stuck with them, so rather than make myself feel bad that I failed, I just avoid them all together.
What we wanted to do this year is provide our tips to starting a keto journey, and the things that helped us stick to it.
Here are Ultim’s 5 tips on getting started with Keto.
It seems boring and mundane, but I cannot recommend this enough (it is #1 on our guide to get started for a reason)
Read as much as possible about Keto. Understand what keto is (and isn’t).
Understand how your body will change the way it processes energy and what impact eating carbs will have on that process.
Read about the side effects of ketogenic eating and what to expect when you start (looking at you keto flu!).
Understand how keto looks to different people, so you can find what suits you.
There is so much information on the internet about ketogenic eating. There are a few that are absolute rubbish. But there are lots of great resources, reading a lot will help you filter and work out what is good and bad.
To get you started, here are a few that have been helpful to us here at Ultim.me
Diet Doctor, specifically low carb more than keto, but lots of great articles about low carb eating and a huge amount of scientific resources. Perfect for those with medical conditions that may need additional resources to ensure they make the best decisions for their health. Heaps of recipes here, and a great filter to find the ones that are ketogenic.
Ruled.me, one of the first sites I bookmarked and keep going back to check out. So much information presented in an easy to read format. You do not need a bachelor’s degree to understand it, and stacks of great recipes. They also have a YouTube channel with a new recipe video each week.
The Real Meal Revolution. This is the book that I bought in the early days and it has become my #1 go-to book for great keto meals. The original book contains in-depth studies on keto (or as they refer to it “Banting”) which is an enlightening read. I can’t count how many times we’ve made their Cottage Pie!
After working out what keto is and making a decision to start, prepare yourself a meal plan. You can follow a meal plan from a website, make up your own or eat the exact same thing every day. Doesn’t matter how you do it, just make sure you plan & prepare a shopping list. Work out what is happening in the future, and plan for it. If you usually go out Friday nights for dinner, still do this, but make a plan, choose a keto friendly restaurant instead of the noodle place down the road (steak restaurants are ideal!).
One of our family struggles is breakfast and lunch. We are busy in the mornings & don’t get the time to make something or make it the night before & forget it. Dan created Ultim as a way to avoid that. We Intermittent Fast during breakfast and have Ultim for lunch. Makes Meal Planning much easier for our family.
Clean out the pantry, fridge & freezer. Discard all non-keto friendly foods. Check your expiry dates (I always find things that expired a year or so ago!).
Once you’ve done this, go through your meal plan and prepare a shopping list.
Then it’s time to shop, if you are one that easily gives in to temptation, go shopping online – buy exactly what you need & avoid the lure of the confectionery aisle.
If you enjoy grocery shopping (like I do) – eat first!! Don’t go shopping hungry and always take a list, buy only what you have written down. It will be so much easier if you are not hungry to walk past the chocolate bars and sugar drinks.
A note about keto snacks: Each person is different. For me, in the early stages of getting into ketosis, the low carb snacks were great to crush a craving without giving in to sugar. I found that over the following weeks the cravings became less, and I stopped snacking. Unless I had them in the house, then I wanted them, but I know I don’t need them now, so I don’t buy them. Don’t beat yourself up over snacks. Just move forward.
Counting Macros is one of the most decisive issues in the keto world. You find some who say that counting macros is the only way to truly be successful on keto, other people subscribe to the ‘keep carbs under or around 20g carbs’ and that is good enough and don’t bother with protein or fat counts.
Whichever way you do it, if you find your goals are being achieved then you are doing what works for you, then you can carry on as you are. If you find you are gaining weight, or have hit a plateau, then you might need to look at what’s happening and change it up.
This is where being informed helps.
I personally do not count carbs. I know if I stick with Intermittent fasting for breakfast, Ultim or lunch and avoid more than 1 snack, then I’m ok for whatever I make for dinner. My issues are the additional snacks, so I have to watch out for them and limit myself to one a day. If I had a more varied schedule, then I would 100% have to count carbs, as I know that I wouldn’t eat a good proportion of macros. But as I’m boring and have the same routine week in & week out, then not counting macros works for me.
Going keto after eating a carb heavy diet is hard, one of the hardest things I have ever done. Nobody can start keto and be 100% all the time.
Don’t worry about a few misdemeanours every now and then. If you feel like you’ve eaten something bad and feel guilty and hate yourself, then you are more than likely to stop eating keto, and feel you’ve failed. You haven’t failed yet, so for the next meal, go keto and move on.
No-one can fail at making improvements to their life. You are only going to succeed if you feel good about yourself, and a few slip ups isn’t going to hurt that.
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