How to Easily Succeed at Keto (in a nutshell)
First and foremost, to succeed at Keto, forget about the scale, take measurements of your body instead. Inch loss in a much better indicator of progress than weight loss. It is perfectly normal for body weight to fluctuate 2-5 pounds per DAY.
What Not to Eat:
🌾 NO STARCH OR GRAINS 🍚
🚫 No wheat flour (so no bread of any kind, including brown bread). Actually, no grains at all, including corn! 🌽
🚫 No Oats (garbage- pure sugar)
🚫 No pasta (not even the colored stuff)
🚫 No rice (including wild, brown rice, jasmine, just don’t)
🚫 No potatoes (including snacks made of potatoes)
🚫 No sugar (including brown sugar, syrup, agave, honey, and artificial sweeteners- maltitol, sorbitol, sucrose, NutraSweet, aspartame, acesulfame-K, cyclamate, saccharin, sucralose, etc – If it creates an insulin response- avoid it.
🚫 No starchy veggies- basically- all your root veggies turn into SUGAR when they’re cooked, so don’t eat them.
🚫 No legumes or beans
What To Eat
🍖 MEAT: meat and seafood are zero carbs. (eat all you want) The exceptions to this may be things like bacon, sausage, and processed deli meats that sometimes have added sugar and/or fillers. Check the labels for carbs.
🍆VEGETABLES: eat lots of green leafy veggies, cauliflower, cucumbers, broccoli, asparagus. Avoid most root vegetables and beans (except green beans). DONT overcook them. If they’re mushy- they become sugar-carbs.
🍍NO FRUIT (because fruit is high in sugar), although berries are allowed in moderation (moderation is 1/4 cup serving)
LIMIT CARBOHYDRATES: read nutrition labels obsessively, paying particular attention to carbohydrates per serving. Stay under 20 grams of NET carbs a day. (Total Carbs- minus fiber- minus sugar alchols= net carbs).
🍱 PORTION CONTROL: your stomach is the size of your fist.
🍳 FAT: Don’t be afraid of healthy fats (cheese, eggs, olive oil, coconut oil, avocado, etc). You need fat, it’s GOOD FOR YOU.
🌊 WATER: drink lots of it! Not flavored water or low-carb drinks, just WATER. Your liver needs to FLUSH toxins Out, this is how it gets that done.
If it claims it’s a “KETO” Product and there’s more than 1 ingredient that’s difficult to pronounce, DON’T Put it in your Mouth. Ketones, Keto snacks, keto drinks- 99.9% of them are shit that will stall your progress and fill your body with hormone-disrupting chemicals.
⭐⭐CHANGE YOUR MINDSET⭐⭐
If you refer to your journey as weight LOSS, you’ll fail every time and gain it back. When have you EVER lost anything in your life where you didn’t try to get it back. “I lost my keys”- you look for them, “I lost my dog” – you looked for him.
When you “lose” something, you’re inadvertently telling your brain you NEED IT BACK. Instead, you’re “dropping weight”, “getting fit“, you’re reaching your optimal weight (and/or size) for your good health.
NEVER say, “I can’t have ‘xyz‘ item”. Don’t tell yourself that, don’t tell your friends that, don’t even say that shit, it’s a LIE. You’re an adult, you can have whatever you want. This is a CHOICE. You are CHOOSING to eat whole foods or healthfully with KETO because you want to be fit, you want to be healthy, you want to have energy.
So, tell yourself, “I can have ‘xyz’ item whenever I want, but today, I want to have energy and feel great so I am CHOOSING to eat ‘insert better keto choice here‘ instead. If you do that on a regular basis, it will become a habit and you’ll stop having to choose altogether.
⚖️ Dropping weight and reaching your goals is merely a mindset. You can talk yourself into it or out of it, it’s Your Choice. It’s really that simple to easily succeed at Keto!
