Almost through 3 weeks of the keto diet, I would say it definitely helps in reducing the pounds post-celebratory binges. I am down by 2.5kgs in 2 weeks, which I don’t think I would have achieved on any other diet. However, I am set to end my diet at 3 weeks as was my goal.
Here is a checklist of to-dos before you embark on your keto journey:
1. Decide on your target weight or the number of days you wish to continue the diet.
Despite the favorable results and rave reviews, there is still ambiguity regarding long-term continuation of the keto diet.1 As this was our first restrictive diet, we decided to do the 21-day keto and kept our targets on weight open.
2. Make a list of foods you can eat and like from the approved list of keto foods.
The go-to food options for the keto diet are eggs, cheese, high-fat dairy products, butter, fatty cuts of meat, seafood, and shellfish. Among vegetables, broccoli, cauliflower, cabbage, bell peppers, zucchini, and green leafy vegetables are the most common keto food options. Among fruits, strawberries, blackberries, and avocados are keto-friendly. You can find an exhaustive list of food options here (https://www.healthline.com/nutrition/ketogenic-diet-foods).
3. Check out new recipes you can try on the keto diet.
Keto-enthusiasts have circumvented the lack of staples such as rice, noodle, and bread with very creative alternatives. I would have never tried zucchini noodles and cauliflower rice if not for this diet. Various keto-friendly recipes for bread can be found on the internet which replace the use of bread flour with coconut and almond flours. While you may be a bit skeptical about trying these keto-alternatives, do give it a shot and you might be surprised by the results.
4.Try and eliminate processed foods from your pantry and refrigerator
Chocolate bars staring from refrigerator shelves have spelled doom for many diets. The easiest way to avoid this is to clear your pantry and refrigerator of all processed, sugar-rich foods. This is a difficult task when you have kids who can’t stay away from their sugary treats. But well…at least try and keep the temptations away from your eyes.
5. Fill up your pantry and refrigerator with keto-friendly foods.
Having a good number of keto-friendly options in stock prevents you from deviating from the diet when hunger pangs begin. Keep artificial sweeteners handy in case you do decide that you cannot have your morning cuppa without the mandatory tablespoon of sugar. I ensured I stocked on avocados, cheddar cheese slices, cream cheese (for dips with veggies), frozen and fresh strawberries, almond milk, and fatty cuts of chicken (I don’t eat other meats).
Measure your waist, hips, arms, and thighs in addition to the weight.
Documenting your progress is a great way of motivating yourself to continue on the diet. I regret not doing this before I started the keto diet (don’t know why really). A full body picture is also a great way to admire your progress and stay motivated.
7. Be aware of keto flu.
Be prepared for the keto flu which generally strikes two to seven days after starting the diet. Some of the symptoms of this condition include headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping and constipation. You might want to reschedule your keto diet plan if you have an important presentation coming up. Ensure you stay well hydrated so as to reduce your symptoms. I didn’t suffer from keto flu except for constipation after around 2 weeks of the diet. A tablespoon of chia seed in a glass of lemon water helped tide me through.
8. Work out your macros.
If you are very meticulous, you can work out the exact number of carbs, fats, proteins and calories that will get you into ketosis from a keto-macros calculator like this one (https://perfectketo.com/keto-macro-calculator/). Further, you will need to track the exact number of carbs, fats and calories consumed. You can easily track these with apps such as MyFitness Pal. Sorry to say, I was not so finicky. I just ensured I had a rough idea of the carbs I was consuming, though I did not specifically eat extra fats. If you are really dedicated, you may even invest into a ketone meter and test your ketone levels using ketone strips.
All said, the most important thing is to be determined to give it a shot and see it through. Having your partner get into the ketogenic diet along with you definitely helps in keeping up the enthusiasm. Hope this helps you get started…..let me know how it goes!
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