Let's keep that momentum going!!!īy changing our mindset that this is not a Diet! This is a Way of Eatingĭon't be afraid to eat all of your macros. Yesterday was awesome and you used the full excitement of starting a new diet to steer around temptation. You made it! You completed your first full day of your new Way of Eating. Many of us find we need to supplement sodium, potassium and magnesium. This process may trigger symptoms many refer to as the keto flu. Keto and low carb diets are natriuretic and diuretic.
Add electrolytes to your routineĮither in pill form or mixed into a drink. Your body needs time to rest and repair.Ĭlick here for a detailed food list. Stop eating after dinner and do not snack. If you are not hungry at lunch you do not need to eat just because the clock says it's lunch time. You do not need to eat just because the clock says it's time. When to eatĮat your next meal when you are hungry. Going forward enter what you eat before you eat. Now that your macros are calculated enter breakfast and see where you are. Make protein a priority as you set your macros and plan your meals. You do not need a fancy app to calculate your macros or track your carbs. These are some of the most often recommended FREE carb tracking apps Trust the process, you will still lose weight even if you eat 1400 - 1800 calories for women, 1800 - 2200 calories for men. You do not want to eat an extreme calorie restrictive diet. It is recommended to set your deficit to 5%-10%. Whether to use net carbs or total carbs is up to you.
Net carbs can be tricky and continue to feed the carb addiction. The app may track this as total carbs, not net carbs. Calculate your macrosĭownload a carb tracking app and enter in your height, weight, activity level and goals.
You can eat something other than the traditional Keto breakfast of eggs and bacon as long as it's zero- to low carbs. Until you are fat adapted, go ahead and eat breakfast if you are hungry. They are nice to have for comparison when you make goal.Įat a low carb breakfast- fasting or intermittent fasting can come later. Remove the flours and the sugars and the holiday baking supplies from the pantry. Remove the treats and snacks from the counter. Today is your Day 1 and it's the best step you've ever taken. How do I get started on a Keto, very low carb, or Insulin Resistance Reversing diet?Ĭongratulations! You have completed the first step.
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