I was thinking of creating a list of do’s and don’ts for the keto diet that I could just stick up on the wall as a reminder of what I need to do to stay in touch with my goals. These are things that I’ve found over time are very important for me if I want to a) stay in ketosis, b) continue healing and c) stay sane.
There are a bunch of mistakes that I made right at the beginning, for example eating too much protein in one meal or not carbing up for a month (at the moment I need to be carbing up but in the future, I intend just to stick with full keto).
I think having a list of do’s and don’ts while you’re eating keto can be very helpful, but they need to be tailored to where you are now and where you want to be going. But for anyone who might find this useful, here’s my list of keto do’s and don’ts to keep me on track.
Do eat three times a day. Yes, I know you pretty much never feel like eating breakfast and would rather have a fatty tea, but stop being a baby and eat some food. Make it high fat with a little protein and a nice lot of vegetables.
Do use your muscles in the morning. Remember – it feels good to wake the body up, and it doesn’t feel good to plonk down in front of the computer without doing anything else first. Stretch, throw the kettlebells around for a bit, hold a squat position while you check Facebook if you have to, but do something.
Do use 3-4 tablespoons of fat at each meal time. Stop freaking out about this. You’ve been doing the ketogenic diet for long enough.
Do eat vegetables at every meal.
Do stop eating when you are full.
Do practice gratitude whenever you eat anything.
Do mix up the fats you’re using. Remember there is goose fat and tallow in the fridge, and avocado oil in the cupboard. It doesn’t have to be butter all the time.
Do keep the faith and remember the reason you are doing this… to heal, to improve your energy levels, to clear up your acne and to lose weight. You got this.
Don’t obsess over your macros, just do what you can to get it right and listen to your body.
Don’t worry if you slip up; you’re human, just get right back on with it.
Don’t ‘just have a nibble’ at the kid’s food. Come on. You’re better than that.
Don’t test your blood glucose and ketone levels more than twice a day unless you’re specifically testing for something. There’s no need and those strips are darn expensive.
Don’t find out how many carbs are in food AFTER you’ve eaten it. A fat lot of good it’ll do you when you’ve already stuffed it down your gullet.
Don’t wait ‘until later’ to get a drink of water. Drink water like it’s going out of fashion.
Don’t forget your salt! It’s no good putting out a spoonful in a ramekin so you’ll remember, and then losing the ramekin.
Don’t forget to take your supplements.
Don’t let a single day go by without congratulating yourself on sticking to the keto diet and putting your health and well-being first.
So that’s it, my do’s and don’ts for my ketogenic diet. What do’s and don’ts have you got that keep you on track on a daily basis?