DO keep your net carbs at or under 20 grams per day – Net carbs are total carbs minus fiber. Check out the Two Week Carb Cleanse Menu – the recipes are tried and true, and you WILL feel full
DO drink enough water and eat enough salt! – Bouillon cubes and pickle juice are recommended for a reason. If you feel a headache coming on, eat a bouillon cube that’s been dissolved in warm water, and drink up to 5 cups of bouillon in a day. A few cups of pickle juice daily will also help. Shoot for a gallon of water per day, too, as your body will not retain water the same way it did when you were eating a lot of carbs.
DON’T assume items are carb/sugar-free – Read the labels and refer to the Best Keto Foods in this guide for tips!
DON’T give up when you feel the “keto flu” coming on – This is carb/sugar withdrawal, and it can be a little rough. This is why you need to stick with the bouillon, pickle juice, salt, and tons of water. It will be over within about 24 hours and then you’ll be fine. Rest if you are able to as sleep is a huge contributor to weight loss and overall health.
DO track your daily intake – I recommend Cronometer. If you prefer another tracking app, consider MyFitnessPal
DO get adequate sleep – Shoot for a solid 7-8 hours per night. Sleep is a huge contributor to weight loss and overall health.
DON’T call it a “diet” – Diets are not sustainable, but a lifestyle change that incorporates the best foods and supports whole body health IS!
DO surround yourself with support – This is exactly what you have done by enrolling in Ketogenic Living 101! In the Ketogenic Living 101 community, we spend time adapting to this new lifestyle, learning new recipes, increasing our fitness, and encouraging one another to become the happiest, healthiest versions of ourselves. By posting your daily macronutrient intake, we learn from one another about what is working, and support each other through cravings.
DO love yourself, because you absolutely deserve to be the healthiest, happiest YOU!
Do remember you are ‘choosing’ healthy foods rather than saying “Oh, I can’t have fill in the blank.”