5 Things to Remember for Starting a Keto Lifestyle
Updated: May 10, 2018
The road to shedding weight is a tough one, no argument there. But it doesn’t have to be that way. When you combine amazing high quality gut health supplements with a keto style of eating, it is much easier to shed weight and also see a host of other issues improve for the long term.
Our body is thrown into another state called ketosis- the process of using fat for fuel instead of starches- when we change the way we eat, especially when we reduce the intake of a particular nutrient, like carbohydrates. This is why you need to be very much acquainted with the proper way to transition to a keto lifestyle so that you avoid some of the pitfalls.
Before embarking on any low carb/keto lifestyle, here are five considerations to take into consideration.
Use of Supplements: Good gut health supplements are a must for every human on the planet. Why? Soil depletion, lack of nutrients in food due to farming and growing styles, toxins in the environment, prescription meds we take, and more. Supplements are needed to boost your nutrient levels and avoid damage to the body and to keep the gut balanced and healthy so that it can absorb all of the nutrients possible. Bare minimum should be a quality methylated multi-vitamin, a probiotic with enzymes and anti-fungals that is NOT refrigerated, magnesium, and a prebiotic. I suggest the line of plant-based gut health supplements from Plexus for best quality and sourcing. Please be cautious of not so natural ingredients in your supplements.
Water intake: Low carb/keto lifestyles are effective because they kick in the fat burning process known as “dietary ketosis” which is a great natural appetite suppressant. When ketones are produced by the body in large amounts, the body needs more water. Lots of water is also important for flushing out the toxins that you are detoxing from using your gut health supplements. Feel free to add lemon and lime and anything non-caloric or sugary to your water to enhance flavor. I love mint leaves in mine or mint extract on the go.
Constipation: You need to be aware that low carb lifestyles are associated with constipation. This is due to the imbalance in the gut as well as change you will experience when you start eating less carbs. This is why it is critical to be consistent on your magnesium and to add flax seed and good fats to the diet in larger amounts than before. Indulge in high fiber vegetables daily! We do not eat enough plants in America so fill your plate with green veggies and other non-starchy veggies. As you add fats and veggies and stay faithful on supplements, this issue should resolve itself.
Long-Term Lifestyle Change: When you begin a keto lifestyle, you will notice that you will lose a lot of water weight at first. This is because our high carb and processed food diet that is also high in sugar causes major inflammation and water retention. At some point this weight loss may plateau, or slow down. However, it is critical to not quit because you feel the lifestyle is no longer working. This is the worst thing you can do, because gut health and keto is a lifestyle for long term health as opposed to a quick fix. Stay faithful on your supplements and faithful on your eating plan and things will move! Be sure to exercise as much as possible.
Detox: Low carb/keto lifestyles can be very discomforting, especially during the first 2 weeks. You may experience low energy levels, grumpiness, and a nerve wracking lethargic feeling. It will seem like your body doesn’t function as it used to when you were still allowed to eat pastries and pasta. This is normal, and in the Ketogenic world this is referred to as keto flu. This typically passes in about two weeks as your body adapts to the healthy new balance in your gut and moves into ketosis where the body begins to burn fat for fuel. To make detox less harsh, stay VERY faithful on supplements and you may need some extra probiotics. Add a little bit more caffeine- NATURAL like in coffee and tea NOT synthetic as in energy drinks and shots. Synthetic caffeine is extremely unhealthy.
To sum it all up, always remember that Keto lifestyles are easy to embark on if you have your plan right and have done your research. Avoid all starchy foods such as potatoes, rice, pasta, bread, flour and sugar. Also ditch the cereals! Stay away from the soda; purge your fridge of them if you still have any, before embarking on your Low-Carb/Keto journey.
Be careful not to fall for quick fix scams like fake exogenous ketones, powders that promise to put you into ketosis, diet pills or patches, or supplements with synthetic caffeine. These are not only a waste of money, but often extremely unsafe and with dangerous ingredients like bitter orange, synephrine, and more. Getting into ketosis is done naturally through your diet, a healthy gut, or with a healthy gut and the use of MCT oil or coconut oil.
It’s a great idea to plan meals ahead of time and find support from friends. It may also be a good idea to consult with a nutritionist. My nutrition clients use the best gut health regimen out there and we have a wonderful online support group. Remember that long term health changes require a real desire to change your life and health, and there are no quick fixes out there.