Understand Your Body Is Going Through A HUGE Metabolic Shift
I touched on this above a little. To reiterate, your body is metabolically changing during this process. A ketogenic diet teaches your body to run on fats for fuel. Your body needs time to create the enzymatic changes to do so. So be patient with it. Continue to make sure you eat a proper keto diet with the right macronutrient ratio.
Don’t get too bummed out if you didn’t hit the right macros for the day. You’re learning how to do this way of eating and that takes time as well. Also, your body may feel like it’s going haywire, but it’s just adapting to your new fuel source.
Look For The Fat
The hardest part of going keto is likely NOT reducing carbs from your diet. It will probably be getting enough fats in your diet. Remember, a keto diet is 75% fat. That’s A LOT. So start looking for fatty foods when you go grocery shopping. Start thinking about how you can get MORE fat into your diet.
You’ll eventually learn to put butter in your coffee, spoon feed yourself coconut oil, butter your veggies big time, use bacon grease for everything, etc. You may not do ALL of these things, but I think you get the idea…. this is a very high fat diet and to get into ketosis, you must get enough fats in while keeping carbs low.
The Scale Is NOT Your Friend
A lot of people start a keto diet to lose weight! And that’s awesome, cause keto is one of the best, if not the best way to lose fat and keep it off.
However, in the beginning, I would avoid putting too much stock into the scale. When you BEGIN a keto diet, you’ll likely lose a lot of weight, almost immediately. That’s because when you go low carb, you flush out a lot of water immediately….. which means you’ll lose water weight fast.
You’ll eventually start burning fat and the scale will likely continue to move down. But know that during the adaptation phase, your weight could go up and down depending on so many things. So sure, you can step on the scale and have a look… but please don’t get discouraged if you gained a couple pounds overnight. There are so many things your body is going through, it’s not an accurate representation of how well you are doing on the keto diet.
Pay attention to keeping your macro’s in the keto region. Eat when you’re hungry and don’t over eat, and eat high quality nutrient dense foods. Once you get fat adapted, you can really start to fine tune things. I feel strongly in the beginning, you should simply focus on “getting it right”. Or as right as possible, and not worry about the actual weight loss so much. That will come – if it’s not already coming.
It Takes Time To Become Keto Adapted
Keto adapted means your body is fully able to run on fats for energy efficiently.
Everyone is different, but transitioning your body to run on fats efficiently takes time. It can take a few months for some people. So be patient.
Keep putting in the hard work. You will get fat adapted eventually. If it takes longer then it takes longer. Don’t get discouraged!
Trust Your Body, Not A Book
Books are a guideline to help you get on track. They are incredibly useful and I highly recommend you buy a keto diet book or two to get you started. A great book is called The Keto Diet.
But just keep in mind that you need to trust you and your own body. If you feel something isn’t right, then something probably ins’t right. For example, I talked about “fake hunger” earlier… which is a common thing that happens when you cut carbs out. Sometimes you are TRULY hungry and if your body is screaming at you for food, then you should probably feed it.