2020 is here! If you’re like me you’ve had a couple extra cheat days, the last couple months or you are interested in starting keto. For me I have gained an extra 10 plus pounds not only from Holiday cheat days, but I am eating way too much process keto “approved” foods. So, starting January 1st I am going for a total keto reset to get ready for my wedding and the new year. Here are a couple tips that I do for a full keto reset.
Water and Electrolytes
If you’ve been off keto for a while or just starting. We’ve all heard for about the keto flu. Yes, it is true and yes, you can avoid it. Keeping up on your electrolytes (Magnesium, Potassium, Calcium and Sodium) will keep you from feeling sluggish, brain fog and muscle cramps. Also keeping up on your water intake is just as important. Water intake will help you retain electrolytes. I like to keep the water intake between 60-80oz a day. If you suck at drinking water like me, investing in a water bottle with goals or times on it can help. You can also make one to help keep you on track. You do not need to go overboard on the water as it can flush electrolytes, only drink when you’re thirsty.
Keep it Simple
Don’t stress about keto, once you have the basics its simple. Pick a protein (fattier cuts), switch your oil to health fats such as butter and olive oil and stick to low carb vegetables. Don’t worry about turning into a culinary chef. You don’t need to stress about which is better when it comes to coconut or almond flour. Keeping up on your protein will help you lose fat but not your muscle. Protein also will help keep you full, so you don’t have a feeling to cheat or overeat. Counting total carbs instead of net carb (subtracting the dietary fiber) helps me from overeating or eating too much processed foods.
Avoid Sugar Alcohols and Processed Keto Foods
Now I’m not telling you to never eat any sugar alcohols, for me cutting them out for the first couple weeks really helps me get into a deep ketosis and start the weight loss. I am one of those people who binge eats. I just like to eat sugar and sometimes eating too many keto sweets I can’t stop. Cutting them out for a couple weeks really helps me get me under control. Too many sugar alcohols can stall your weight loss also. Indulging in your inner sweet tooth is not bad, but we are working towards a healthier lifestyle. A lot of keto “approved” foods may look appealing but most of it has an additive called Maltodextrin. Maltodextrin is a sugar alcohol that can spike your blood sugar and kick you out of ketosis. Eating both too much sweets and processed foods seems to bloat me a lot.
Intermittent Fasting & OMAD
Another great tool to help you get back on track and get into ketosis. Here’s a quick 101 of intermittent fasting. Pick a window of time, the most popular time is 8 hour eating window, where you eat one to two simple keto meals. Then you fast for 16 hours, yes sleeping hours count. You’ve probably heard of the 8:16 IF. You don’t need to be one of the people who can fast for days at a time. Start out slow and only do what makes you feel comfortable. Another thing that goes with IF is OMAD (One Meal A Day).
Some people like to do one big keto meal a day, then fast the rest of the day.
Finally, find a support system. It doesn’t need to be your family or close friends. It can be people on Facebook or Instagram, a local support group. To me having support is one of the most import things that keeps me on track. Sometimes I need someone to talk to about keto or my struggles. Having someone who knows what I am going through is Important. Lets rock 2020 and reach our goals.
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