Keto/LCHF – hints and tips

  1. Keto is a lifestyle, its not a tool used for fast weight loss that you use once, get back to old habits and come back to lose again. Yo yoing has never been good and will never be
  2. Keto health improvements by far outnumber weight loss. In my case, my migraines and tummy issues are gone (it started after I stopped eating gluten containing products, and I was never diagnosed with intolerance much less allergy)
  3. Keto is mainly based on real food, food that you look at and don’t need to look at ingredients – a cow is a cow, an egg is an egg, a tomato is a tomato
  4. I go for organic/grass fed products as much as possible. However where I live they are hard to find, so, better eating real food not organic than trashy food
  5. Listen to your body. Hungry? Eat. Feel satiated? Stop
  6. Although each case is a case and biological individuality is a key factor, it does not mean that some products/foods will be ok. There are some foods that are not ok, simply because of the detrimental effects they have on our health. Not always the effects are macro and can be visible at the naked eye, many effects start at microscopic level and take time to develop.
  7. During the beginning go cold turkey. Avoid products that mimic bread and pasta, avoid sweeteners, avoid alcohol, avoid even fruit. Let your body reprogram itself to the new woe. Let you mind adapt to new habits, enjoy the benefits of eating clean, whole foods. It can be hard but it pays of quickly as soon as you see cravings disappear, energy rocketing, weight/measures loss happening and health improving
  8. Read, read, read and read. Credible sources – just because my neighbor says wheat is ok, does not mean it is. You may even lose weight but you can be at the same time loosing health without even knowing
  9. Calculate your macros, according to your objectives. Stick to them and make adjustments as needed.
  10. Input your daily meals (ahead) on an app of your choice. Do not choose to input recipes inserted by others as it can lead to errors. Input ingredients one by one and it will give you a fairly good idea of how you are doing
  11. Plan ahead – yes I know we are busy but it is key, at least in the beginning. I used to plan all my weekly meals, calculate macros, and prep, from Saturday to Sunday, that is how I made it an it worked
  12. Don’t panic if you don’t lose for a time, it happens, give it time. Don’t go jumping for fat fast or egg fast just because you did not lose for a week, again, give it time, remember that you cannot expect to lose in a flash the weight you’ve been putting on a lifetime

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