Tip # 1 To Succeed on the Ketogenic Diet: Start Now
It is very common to have doubts about the ketogenic diet when starting out.
After all, there are several subtle points to consider such as consuming:
- alcoholic beverages (such as wine and beer),
- cheeses ,
- flours andlow-carb recipes ;
- sweeteners and sugar substitutes,
and much more.
However, the basis of the ketogenic diet is very clear.
So much so that you can start already at the next meal.
You just have to put it on your plate:
- meat,
- eggs,
- fish,
- and some vegetables low in carbohydrates .
And you are already on the right track to start this strategy.
Then you will read the other articles here on the site to find the answers to your questions.
And adjust whatever is necessary.
But the basics of the diet you can start today .
So you don’t have to wait for the planets to line up …
Or the right day comes …
Because the right day just doesn’t exist .
The right day to start taking care of your health is today – and the right time is now .
In short : Learning about the ketogenic diet is a journey.
But starting to eat real food, low in carbohydrates, is a simple action that already puts you on the right track.
We have prepared a shopping list to help you get started. Click here to read and download for free .
Tip # 2 To Succeed on the Ketogenic Diet: Don’t Fear Salt
If you’re going to follow tip # 1 and start now, you’re going to eat real food.
And you probably don’t need to be counting your carbs right away.
But even more: you also don’t have to keep counting the milligrams of sodium you take.
Much less weighing the salt to put in your food.
Because you don’t have to be afraid of salt .
For the truth is, if you are a healthy adult, you do not need to artificially control your salt intake.
(Of course, if you have hypertension, diabetes or some other illness, talk to your doctor first.)
In fact, always talk to your doctor – even if you are healthy.
Especially because I bet he will love to know that you are starting a new food style, in which you:
- consumes various vegetables,
- eats unprocessed food,
- avoid sugar,
- avoids refined vegetable oils ,
- avoids trans fats.
And it is not deficient in any nutrient .
Then talk to him: because he will congratulate you for the attitude!
(And when you see your exams, it will congratulate you even more.)
But, back to the topic of salt: it is especially important in the ketogenic diet.
Especially in the early days.
That’s when you’re going to deflate a lot, eliminating fluid retention.
This is good – this initial deflection cheers up many people.
However, along with the retained water, some mineral salts also go away.
And, if you just replace water, not minerals, you may have some pretty bad symptoms – the so – called low-carb flu .
In it, you can feel weakness, tiredness, headache … and you can even give up on the diet.
We don’t want that to happen.
Especially because everything would be solved in a very simple way: ingesting a little more salt.
So don’t be afraid of salt .
Because it will help you to go through the first days in a much more pleasant and pleasant way.
In short : Don’t be afraid of salt – it can be your ally, especially in the first few days of the diet.
Learn more about salt by reading this interview with nutri João Gabriel .
Tip # 3 To Succeed on the Ketogenic Diet: Avoid Having Crap At Home
This tip may seem easy at first.
But it can be very difficult to follow – especially if you live with other people, or if you have children at home.
However, always keep the following in mind.
The fact that you will probably want to eat sweets (and other “forbidden” things in your diet) at one time or another.
However, you are much less likely to devour a chocolate bar after dinner if you:
- are in pajamas, and have to get dressed,
- take the car,
- go to the market and buy the chocolate bar,
- go back to the house and then eat your chocolate.
Compared to the scenario that you already have this chocolate bar stored at home.
This is a simple reality, based on our psychology – a matter of effort and reward.
Because we have much less mental block in carrying out the tasks that are more within our reach.
That is, if you keep a lot of “junk” at home, and foods rich in refined and hyper-palatable carbohydrates…
It is much more likely that you will end up going off your diet when you hit that carbohydrate cravings at night .
However, if you are coming home and have only good food for your health …
Like a ready-made low-carb meal …
Or a variety of just ketogenic foods that are easy to prepare…
According to your ketogenic menu …
It will be much easier to stay on the plane.
So, have in your fridge only real food, aligned with your goal.
And transform your home into an environment that facilitates your success.
In short: Take the bad foods out of your diet out of your home.
If you don’t know what good foods to keep at home, this list of prohibited and allowed foods will help you .
And always remember: a successful diet starts at the time of making the market.
It is there that you effectively choose what you will have to eat inside your home.
Related: See how we destroyed 10 myths related to the ketogenic diet .
Tip # 4 To Succeed on the Ketogenic Diet: Eat Until Satiety
In a well done ketogenic diet, you don’t need to go hungry to lose weight.
In fact, you have a much better chance of success if you are NOT hungry all the time.
Since an artificial restriction of your calories – as in many traditional weight loss diets – can have a negative “rebound effect”.
Because in doing so, the tendency is for you to be hungry all the time.
Always thinking about food and waiting for the next opportunity to eat.
Which can even generate a certain degree of “compulsion” – which increasingly increases your chances of getting off the diet .
And what happens in these cases is as follows.
As you did not have an “emergency plan”, the chances of an exception increasing a succession of “jacadas” increase.
And you will still end up feeling bad about eating so many bad things for you.
So avoid starving as much as possible.
That way, you’re likely to find that your cravings for sweets – and even carbohydrates in general – decrease over time.
In short : The ketogenic diet does not consist of killing yourself from hunger little by little.
Probably, if this is happening, you are trying to place too many restrictions, or choosing foods and meals that bring little satiety with you .
But now it is time to make two important observations.
Observation # 1 – No need to swim in fat
If, on the one hand, you should not go hungry on the ketogenic diet …
On the other hand, you also don’t have to overdo the food.
That is: you shouldn’t eat until you “roll out” at every meal.
Ideally, you should learn to listen to your body’s signals – and understand when you are already full and it’s time to stop.
Because your body wants to help you reach a healthy weight.
So help him: eat to satiety, but you don’t have to force yourself to overeat.
Some foods that increase the chances of overeating include fatty coffees (like bulletproof coffee) , cheeses and oilseeds.
Observation # 2 – On calories and the body’s natural set point
Your body wants to lose weight and be healthy – just like you.
But, unfortunately, he just wants to lose weight to some extent.
A point where he gets a steady weight, and you get a physique that would be considered normal and healthy.
For those who are starting, and have many pounds to lose, this proposal seems like a dream, doesn’t it?
However, it is worth noting the following.
The point that this point is usually not as “defined” as those “model body” or “magazine cover” physicists.
This is because, during our evolution, we developed mechanisms to guarantee our survival even in the absence of food.
And guess what is one of those mechanisms?
Store energy in the form of fat.
And having a little more fat than necessary (not tens of kg more, but a little more) had several functions during our evolution.
Because adipose tissue can insulate against the cold, help absorb mechanical shocks, and provide energy if you go without food for long periods.
That is: your body wants you to be healthy.
As long as you can count on some energy reserves for times of difficulty.
Therefore, if you are already at a weight that your body considers healthy, it is unlikely to want you to lose more weight.
(This point is called the set point. And it depends on several factors – like your genetics, your resistance to leptin , and more.)
When you get to that point, you will need to make an extra effort if you want to lose more weight.
To exemplify, let’s use the case of Guilherme, co-founder here on the site .
Nowadays, when I eat real food until I’m full, I don’t gain or lose weight – I keep it. ”
This is because Guilherme’s body thinks his current weight is a healthy weight.
And Guilherme is listening to the body’s signals, and eating only until he is full.
“However, I remember when I started the diet – more than 6 years ago.
I was well overweight. And it was very easy to lose weight by eating to satiety.
It was like I was a snowman in a sauna, and the fat was melting – the weight just went away!
And I didn’t even believe that I could eat so much and still lose weight. ”
And why did that happen?
Because, before the diet, Guilherme ate a lot of processed food, a lot of refined carbohydrates, very few good fats , little fiber, little protein …
And so, your body never knew what satiety really was.
However, as soon as he adopted a low-carb diet , eating real food, he relearned to listen to the body’s signals.
And it ended up being easy to lose weight.
To a certain extent.
“Nowadays, if I want to lose more weight, if I want to burn even more fat, and become even more defined, I need a conscious effort – like counting calories .”
In short: if you have a lot of weight to lose, and you think your body is not as heavy as it should be … then your body probably thinks so too.
So, learn to listen to and obey your body’s signals and help you eliminate weight.
Avoid getting too hungry, and always try to eat to satiety.
Without exaggerating to the other side and eating until you roll.
(This is easier to do if you know how to make good choices on your daily ketogenic menu .)
So learn to listen to your body’s signals – it wants to be as healthy as you are.
If you want goals beyond a healthy body, you will need to adopt more advanced techniques to eliminate the last stubborn fats .
But, until we get there, you probably don’t need to go hungry.
Because the ketogenic diet has everything to keep you satiated 100% of the time while you lose weight.
Tip # 5 To Succeed on the Ketogenic Diet: Try New Foods
Let’s start this fifth tip by speaking some truths:
- we know that you probably like french fries;
- we know that you probably like beer ;
- we know you like to drink chocolate milk in the morning;
- devour a bucket of popcorn when you see a movie; and
- eat a nice dessert after dinner.
But we also know that you need to stop these habits if you want to lose weight and be healthier.
Because part of the responsibility of any adult person is to do not only what you want .
But also what is important to you – especially if you want to get results.
So our tip is that you dare to try new foods.
And even give a new chance to foods that you’ve tried in the past but didn’t like.
So you find, among the foods allowed in ketogenic, those you like best – and you can increase their consumption.
And you can rest assured: because there is a lot of good in this diet.
So it won’t feel like a constraint and it doesn’t have to be something suffered.
Well, in addition to well-done steaks , oven omelets , bacon and crackling…
There are many other low-carb and ketogenic recipes that can help you.
From pizza and pastel … until quindim and brigadier .
So, don’t be afraid.
Even because your perception of taste evolves.
And change over time.