Tips on Starting Keto

Tip #1: Begin with the end in mind

As Stephen Covey said in his famous book: The 7 Habits of Highly Effective People, begin with the end in mind. You must first figure out your start point and your end goal. To achieve success in any endeavor, you must have specific, measurable, attainable, realistic and time-bound goals. Please don’t just say that you want to lose weight. Be specific. How are you going to lose 50 lbs of body fat by June 20XX, if you don’t set a specific number?

Tip #2: Take your initial measurement

Take stock of your current physical health. Take your body measurements, your body fat percentage, and your weight on the scale. These figures will help you calculate your macros and caloric requirements to lose weight.

Take progress pictures, even if it’s just for yourself. Sometimes, the scale will not move but you’ll lose inches. Sometimes you won’t notice the changes unless you compare your “before and after” pictures. That said, make sure you’re wearing nice clothes, in case you eventually decide to share your progress publicly.

Tip #3 Be prepared

Whether you plan to ease into Keto or jump right in, prepare yourself. Do a Keto purge, giveaway all carb-laden food in your pantry. Stock up on electrolytes, take them a day before going full Keto. Bring Keto-compliant sweeteners in your bag for unexpected coffee dates.

Tip #4 Meal Prep

I know this is not very popular, but if you spend an hour meal prepping on the weekend, you’ll have a week’s worth of Keto lunch ready to be assembled. This will really help you stay Keto on the go. If you really don’t cook or don’t have the time to cook, it’s okay. You can simplify your Keto meals or even try Keto Meal subscription services.

Tip #5 Familiarize yourself with serving sizes

Even if you’re eating healthy, it’s easy to over-indulge. This is especially true for individuals who are prone to mindless snacking or grazing.

Tip #6 Know your carby enemy

Sugar is the enemy. Carbs are a no-no. Do yourself a favor and check the ingredients and nutrition labels of the food you buy. There are many hidden sugars in processed and packaged food, using different names.

Tip #7 Do not romanticize food

I say this all the time to myself. Food will not love you back. Food is fuel. Do not fall into the belief that food will make your day better. It won’t. You’re the only one who can make your day better, with positive thinking. So love yourself more than carbs.

Tip #8 Be your body’s strongest advocate

Keto is very popular nowadays, but there are a lot of misconceptions floating around. So read, research and read some more. You must understand what food to avoid but also why you need to avoid it. You can join forums and online groups, and ask questions. Don’t follow blindly.

Tip #9 Navigate social gatherings like a pro

This is a doozy, especially for Filipinos. Mostly because we equate love with food. Think about it, family gatherings, dates, celebrations all revolve around food. Sometimes even the people you love will sabotage your weight loss journey. They will tease you and coax you to cheat on your diet. Sometimes it’s out of spite, but most of the time they are just worried about you. Elders will be offended if you don’t eat what they serve you. Some will even guilt-trip you, or call you “picky”, or even tell you that you shouldn’t turn away blessings. This can be frustrating but once they see the results, they won’t bother you about it anymore.

Anticipate all this and be prepared. Bring a Keto-friendly treat to the next gathering. You don’t have to explain your way of eating to everyone, just graciously say thanks and try to divert their attention to someone else, like the other grandchild who’s still single… joke. πŸ˜›

Tip #10 Use powerful words

There’s a big difference between the words “I can’t” and “I don’t”. When you say that “you don’t” it sends out a message that you’re in-charge and this is a decision. The word “can’t” is weaker. So the next time someone offers you high carb food, use words that convey that you’re in control. You are doing this for yourself, so you can be healthy. You are in control!

Next: Keto Flu & Remedies