Keto i.e. low carb dieting

I modified it because for me personally, it's just not practical to do full keto, even though I'd enjoy doing so.
It's simple as any other diet.

DONT DO IT IF IT'S JUST A DIET.

It's a change in your lifestyle. If you don't see it as this, you will struggle to truly stick to it and any positives you gain will be lost when you stop dieting.

Keto is a lot more than low/zero carbs. You're smart so I'm sure you have done research and know that though. Just bears repeating. Also, double check with your doctor before doing something like keto/atkins.

Anyways, on to the actual support:
Baby steps. Don't go cold turkey.
Find ways to work yourself in. Cut out things little by little. Carbs for me were the hardest. So I cut out sugar first.
Slowly work off things like soda or sugary snacks. Find alternatives.
Sparkling Ice flavored water was a HUGE help to getting off soda for me.
I'll keep sugar free hard candy around if I get a sweet craving.
It's not perfect but it helps.

Make sure you actually like enough of the changes in this dietary decision to make it worth it.
If you will hate yourself, you won't succeed and it won't be worth it.

Exercise. Obviously this kind of goes without saying. But you need a basic workout (IMO) to pair with it. You eat a TON of fats and proteins on Keto and that makes it a great time to work out. (Get yoked!)

Others in the house may have to suffer. You might have to stop others from buying all their snacks and crap for awhile too. At least until you are okay with it. Otherwise you get that first rage of someone eating ice cream right in front of you and all bets are off. Plan meals out as much as you can so you can have keto versions. Means a lot more home cooking. If they want spaghetti and meatballs, fine. Just grill chicken to have with the sauce instead of noodles.

ZOODLES. Zucchini noodles. They kinda such. But they help too. Gives you that pasta look (eh) without the carbs.

In no expert but I find these things help.
And obviously if you need more rah-rah stuff down the line, feel free to just say you need help. It's always rough starting this kind of journey.

 

for the milk, add a drop of vanilla extract (artificial) to it when first switching to skim.
Little tip I picked up in a class I took on nutrition.

 

No white carbs: bread/pizza, rice, pasta etc., (green carbs are good after 2pm, veggies, salad no dressing) or sugar, fruits, or fruit juice. WATER and More Water, after 2pm... dark chocolate after 2 if you have a sweet tooth... after 7pm green tea no sugar no honey. Tuna straight up (no mayo) out the can, if you are hungry after 7pm, or lean meat if you don't like fish. Fasting after 2pm works for me lots of water and tea no sugar.

it takes a while to reprogram your brain to eating healthy, once all bad habits are in the trash, it should be easy going from there.

 

Oh yeah, I love keto!

Did it a few years ago, lost 60 pounds in about 5 months. Granted, I gained a significant chunk of that back last yar, which is why I'm back on it again.

Just some tips:

Cauliflower is your friend. Mac and cheese, potatoes, even pizza crust can be emulated with it.

Spanish redskin peanuts are a great snack. Lower carb than regular peanuts.

Look for net carbs. Not just carbs. This is actually pretty helpful, as some things (like dietary fiber) actually reduce the net carbs in a serving.

With net carbs in mind, some sugarfree candies and ice cream are actually pretty keto friendly, allowing you to indulge your sweet tooth. Be careful, though- sugar alcohol (another negative carb counter) is what makes these so doable, but it also gives you some... interesting bowel movements.

If you're feeling fast food, Jimmy Johns unwiches are a lifesaver. Just had one for lunch!

Bunless McDoubles are also a relatively cheap snack.

If you're feeling pizza, there are some ways to make the crust- cheese and egg makes an amazing deep dish, cauliflower (as said above), or just go with a pizza bowl, forgoing the crust entirely. Watch out for carbs in the sauce, though.

A great snack is Peanut Butter Bombs- cream cheese, mixed with peanut butter and some vanilla extract, then frozen. Low carb and delicious. Add in some low carb chocolate chips, and it tastes just like cookie dough!

You get a lot more out of keto with exercise. A lot.

Keto flu is real. Keep an eye on how you feel, and go at your own pace.

Typically, I aim for 15 g per day. anything under 30ish is probably fine though.

Let me know if you have any questions! And we should totally share recipes sometime!

 

Too much cheating, will inevitably catch up on you, do not think of it as a diet, because diets are temporary, think of it as a way of life: think like this: this is the way I'll eat from now on, for the rest of my life, bad carbs, sugary foods, alcohol, liquid candy drinks like soda LOL, think of those things as if they are poisonous.

Whenever you crave those things, imagine that you are consuming poison. Instead of a big Mac eat a salad.

I worked as a GNC store manager for 6 years, so many diets I had to sell to people to make a commission, I've seen them all.

Find the diet or way of life that suits you, and stick to it, because every day new diets are being created.

For 5 years of my life I never got sick because I consumed all the herbs that strengthened my immune system.

before then, I would alway get sick, every winter.

When I changed jobs, and was working in a jail full of bacteria, and viruses in the air, I got sick I was so surprised that I actually got sick, I didn't get sick for over 5 years! so I went back to GNC and started buying the herbs I needed.

Its the same with a so-called diet, once you stop, you slowly go back to the way you ate before.

Since I've been a Correction Officer, I've seen numerous people on the job that have large sums of disposable income go for the easy quick fix of surgery, its magical, you lose so much weight, your body transforms, but now, if you don't eat healthy and exercise whats the point?

I've seen several ladies loses so much weight, but after 2 years gain more weight then before the surgery.

You want a quick fix, you don't want to exercise, so you go under the knife, hoping your new sexy body will get you that special someone, and when no one comes up to the plate, you go back to the way you ate, you are more over weight then you were before the surgery.

Its sad, some of my co-workers are good people looking for a good life but to get what you really want in life takes, hard work and sweat.

Martial Arts and a healthy lifestyle has kept the weight off of me. I was a chubby kid in high school, once I became a vegetarian and exercised on a daily basis keeping off the weight was simple.

Its a way of life... Jedi