2. Prepare ahead of time.
Be prepared, make sure you eat what you need to be full, and make sure you are satisfied with what you eat. If you have to force yourself to eat something, it won't work out in the end. This is just a guide on how you can eat on a ketogenic diet, so you can change what you eat!
Set a start date. Be realistic with yourself and set a date when you want to start. Be sure to have your shopping ready to start so there are no missed ingredients or surprises. Promise yourself to follow the plan completely and stick to the start date you set.
Get your refrigerator and pantry in order. When temptation comes up every time you open the cupboard, you may find it difficult to stick to your newfound dietary preferences. Ketosis is a process that happens in your body. You can't just break your diet. If you do, it can stall progress for up to a week before your body goes back into ketosis and starts burning fat again.
If possible, remove all high-carbohydrate foods and tempting meals from your kitchen to stay on track. You will likely need to buy some new keto ingredients for the plan, so be sure to read ahead and stock your refrigerator as needed.
3. Understanding Keto Flu.
Keto flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headaches, fatigue, cramps, nausea, or fatigue for a few days after starting a keto diet. Don't worry, this is normal and can be dealt with.
The keto diet is also diuretic and can cause dehydration. With extra urination, you will deplete both the water in your body and your electrolytes faster. Your T3 (thyroid hormone) will decrease slightly and your cortisol levels will increase. Although keto flu affects everyone differently, you may feel some of these symptoms, but you can do something to reduce the symptoms or stop them completely.
Simply increase your water intake (or drink other keto-friendly drinks) and increase your electrolytes. You can use electrolyte supplements or take multivitamins that include potassium and magnesium. Also, add salt to your food or water to help.
4. Stop mindlessly snacking
Snacking not only increases the number of calories you consume per day, but it also causes insulin spikes every time you eat small meals. It's really best to eliminate all snacks when you're on the keto diet to see the best results. Keeping snacking to a minimum will allow your body to use fat stores as energy and allow you to succeed.