Keto – How to Get the First 21 Days Right
There’s a saying that goes, “Everything is difficult before it becomes easy.”
This quote definitely applies to the keto diet.
When embarking on a keto diet, your main focus should be about going into ketosis and maintaining it. This is your one true goal.
Do not worry about weight loss or calorie counts and all the other noise that only serves to distract you.
Only focus on ketosis and maintaining it. They say that it takes 21 days to form a habit.
In reality, it can take up to 66 days or longer to form a habit.
However, the first 3 weeks are crucial to setting the stage for your success with the diet.
If you can get the first 21 days right, you’ll see and feel the difference and from then on, you’ll be motivated to stay on track and experience all the benefits of keto.
Knowing what you can and cannot eat
This is the most important part of the plan. Knowing what to eat and what to avoid will help you stay on track.
You can eat foods such as: meat, eggs, nuts, seeds, poultry, cheese, low carb vegetables, coconut oil, olive oil, cream, butter, fatty fish and so on.
But you’ll not be able to eat: fruits, root vegetables, pasta, cereal, bread, rice, starchy carbs, sugary foods, artificial sweeteners, alcohol and so on.
Knowing the proportion of foods to eat is important too.
You need to aim for a macronutrient ratio of 75% fats, 20% protein and 5% carbs.
Generally, your carb intake should not exceed 50 grams daily.
Plan your meals
Planning your meals will help you stay on track without daily guesswork.
It’s best to plan all your meals for the week at once.
Use a recipe book and you’ll not be short on choice.
Preparing your own meals at home is far healthier and also budget-friendly.
Drink lots of water
Drink 8 to 10 glasses of water daily.
Your body needs water to aid in digestion and to metabolise the fat too.
Exercising daily will not only keep you healthier but accelerate fat burning.
Do note that in the first week of the keto diet, you DO NOT want to engage in high-intensity training.
Don’t tax your body. It’s best to just rest and get accustomed to the diet first.
From your second week, you can start going for 30-minute walks.
By week 3, you should be able to resume most of your usual activities.
Coping with the keto flu
If you get the keto flu, don’t panic. It will pass.
Drink lots of water and get rest. The diet isn’t making you sick. In fact, it’s cleansing your body and all the negative symptoms you feel is part of the detox process.
Start a food journal
Keep a food journal to record what you eat and how the foods make you feel.
Some foods will leave you feeling great while others may not agree with you.
Focus on consuming more of the foods that leave you feeling energized.
Track your progress
Use ketone meters or keto strips to track your progress and ensure that you’re in ketosis. You can’t do this blindly.
Be aware of the possible mistakes that can occur.
The most common ones are eating too much carbs, not drinking enough water and consuming foods you shouldn’t.
So, be aware of the pitfalls and steer clear of them.
Adhere to the pointers here and in 21 days, not only would you have lost more weight than you ever thought possible, but you’ll feel like a brand new you.
This is a feeling that has to be experienced to be believed… and the keto diet will give it to you.
A good start is half the job done.