First things first; Keto tips and tricks

Some common Pitfalls of the Keto diet:

- Beware of the Keto flu (the "test" as my wife puts it): While your body is adjusting to burning fat instead of carbs for energy, you can feel lethargic, emotional, moody, nauseous, and a lack of focus and concentration. This is because your body is accustomed to having carbs readily available for energy needs and when you change to a keto diet, you are essentially starving your body of its energy source. Don't worry, this feeling (flu) will subside (you will actually feel wonderful while on the keto diet). At first, it will take approximately one week for your body to shift into ketosis and then suddenly, you feel so much more energy and clarity than you did on your carb diet. If you break ketosis however, plan on a few days of feeling "icky" (although we have found it lessens the time to get back into ketosis once your body is used to a keto lifestyle).

- Verify you are in ketosis: I use ketone urine strips (you can buy on Amazon for about $10 per 100 strips). Carbs are tricky and there are lots of hidden sugars and carbs in foods. I use ketone strips regularly to make sure I am still in ketosis. What I am trying to avoid is not being in ketosis and continuing to eat keto; not being in keto and eating high fat can cause weight gain.

- In the beginning, don't count calories, but do count carbs and fat: Initially, we focused more on carb and fat intake than calorie counts. Eating fat is not what we have been taught in dieting, so it may be difficult at first to get in the mindset of eating lots of healthy fat and eating when (and only when) you are hungry. I used a keto macro calculator to figure out how many grams of carbs, protein and fat i need to ingest daily based on my weight goals, level of activity etc. I also kept a food journal at first. We found measuring food portions to confirm we were eating enough helped too. If you aren't eating enough fat, your body may eat protein for energy (which in your body is muscle.... No bueno). On the other hand, make sure you are getting enough fat in your diet. One reason I love this diet is i never feel hungry! If you feel hungry, EAT, and eat fat (preferably healthy fat) with everything! Eating deli meat- put mayo and cheese on it. Eating berries- make a quick whipped cream! Salad with lots of dressing etc... The hardest part of a LCHF diet is getting enough fat daily. We even take oil pills to supplement fat into our diet (MCT oil pills- bought online).

- Minimize cheating: if you knock yourself out of ketosis by eating too many carbs, it will take 3-5 days to get back in once you are back in eating a LCHF diet (in the meantime, you will again have the "keto flu"). Every time you get out of ketosis, you can figure you have lost a week or so of losing weight. Keto is a lifestyle, not a diet, so it must be maintained. Most of the failures on this diet occur because of periodic cheating and no sustained periods of ketosis so your body can burn your fat for energy. 

Our plan is not for everyone, but it's an example of what can work: we eat keto from January through June, (cheat for Del's birthday), go back in keto until August, (cheat for my birthday), then go back on keto until the middle of October. From mid October through the end of the year, we eat whatever we want (carbs included). I have found we will fluctuate about 5lbs. during this time, but it gives us a chance to let our bodies rest from keto (it is more processing for your kidneys) and we don't miss out on the holidays! We usually do one keto dinner (either Thanksgiving or Christmas) and the other dinner is full of carbs! The point of telling you this is to show you how we sustain eating keto for long periods of time, with periodic breaks in between. If you are constantly cheating, it will be difficult to lose weight and you may find yourself actually gaining weight! Think about it like this; if you are eating carbs on a LCHF diet, you are actually just on a high fat diet 😕.

- Your results will be staggered: don't get worried if your weight fluctuates: as long as the general trend is downward, you are doing it right, even though there may be days where you gain a pound or two, or plateau, a few days later you may see a weight loss of 5 lbs of more. This is normal on a LCHF diet. As long as it's trending downward, it's fine!

- Eat your vegetables, drink your water!: Keto is tough on your body if not done properly.... People who don't eat enough fiber (veggies) report intestinal issues and kidney stones have been reported by those who don't get enough water (think about all the dairy in the diet).... Make sure you are getting enough of both to avoid issues! Also, make sure you are eating a variety of vegetables to get all the nutrition your body needs.

- Make everything: it's a pain, but one of the reasons I think I have been successful on keto is making everything I can from scratch: bbq sauce, ranch dressing, cocktail sauce, dips; sugar is lurking everywhere, so I control it by making it myself. (See easy desserts below)

- Get creative with cooking: if I have a craving for something non-keto, I Google or Pinterest my craving with the word "keto" in front of it to find a low carb way to curb my craving! You will have to get creative with your cooking, but you can have versions of most foods! (Examples: wrap your enchiladas with whole green Chile instead of tortillas, or make chicken parmesan using crushed pork rinds as your breading). You can have just about any food as long as you can cook it!

- Keto is expensive: You've been warned! Because of the whole foods you buy, the increase in vegetables, dairy products and meats you will need to buy, plan for an increase to your grocery shopping budget. Our food bill easily doubled when we cut out buying carbs/processed foods.

Keto tips to make it easier:

- Alcohol on keto: Two things: 1. You can't have beer (liquid bread), but you can have dry red & white wine (2-4g carbs a glass) and champagne (2g carbs a glass) in moderation as well as clear (non sweet liquors) with sparkling water. Obviously no sweet drinks as they contain sugars (lots). Grocery stores also carry hard seltzer water in the cooler section that are low in carbs. 2. you will get drunker :-) quicker!! (No carbs to soak up the liquor), so be careful how much you drink when you drink!
3. Look for sugar free substitutes!: I'll say it again, since starting keto, I find a lot of great substitutes online that are not available to me locally. It can be expensive, but it allows me much more variety in my diet and I get to enjoy things not normally allowed on the diet. Which brings me to  some alcohol products I have tried and love!
          - Monin sugar free Triple Sec (a must for Sangria or Margaritas)
           - Be Mixed zero calorie mixers: these gals know their stuff! 3 flavors of sugar free drinks mixes available (Cucumber Mint, Margarita, and Ginger Lime)
           - Kroger now carries soda flavored sparkling water! No sugar, but I add a few drops of Vanilla Stevie drops into the root beer one and a shot of vodka; it tastes just like an adult root beer float! Flavors are Cola, Dr. Pepper, and Root beer.

Easy Desserts:

- Swerve granulated and confectioner's sugar substitute - the best tasting sugar substitute I have found and it measures cup for cup like sugar

- Coconut cream "whipped cream" - a 6 oz. Can coconut cream, refrigerate 4 hours in the can, do not shake, open can and spoon out the solid cream (underneath will be separated liquid). Sweeten with Swerve Sweetener and eat with berries

- 85% or darker chocolate bar- for baking and eating with almond butter

- Lilly's Stevia sweetened chocolate bars and chocolate chips for baking (delicious, but expensive)

- Homemade whipped cream (can sweeten with Swerve sweetner) and berries

- 5 minute mousse: any sugar free jello pudding mix and 2 cups heavy cream. Mix with mixed until thick- serve with berries

- Halo top ice cream: 6-7 g. Carbs per serving, but does contain some sugar.

- Sugar free candy (be careful- don't eat more than 2-3)

- Lakanto.com (website): really good sugar free nutella and maple syrup (buyer beware- it's not cheap)

- Sugar free jello & puddings (pudding still has 4g. Carbs)

Snacks:

- Olives to go ( almost pure fat and portioned out)

- String cheese and meat sticks (look at carbs in some meat sticks)

- String cheese rolled with deli meat and mayo (or horseradish with roast beef)

- Guacamole and pork rinds

- Spinach and artichoke dip with carrot chips or pepperoni chips

- Cheese chips (we season with Italian or Mexican seasoning) 

- Avocados (lots)!!

- Hard boiled eggs

- Dill Pickles (they make Pickles to go too!)

- Nuts (cashews and almonds are higher carb. Macademia nuts are highest in fat)

- Fat bombs- sweet or savory (see recipes)

- Mini bell peppers with cream cheese or brie

- Mission brand tortillas makes a Carb Balance tortilla- whole wheat are only 4g. Carb for one tortilla

Eating out keto:

- In and Out: you can order their burgers with no sauce and protein style- it'll come wrapped in lettuce! (Skip the fries, obviously).

- 5 Guys Burgers: makes a hamburger in a bowl that is filling if you add all the add in options.

- Chipotle: salad (Skip beans and rice), meat, cheese, pico de gallo, guacamole, sour cream, fajita veggies are all fine!

- Hooters: Naked wings ( be careful what sauce you choose- we do buffalo) and house salad or ceasar salad without croutons.

- Starbucks: hot or iced coffee with heavy cream and pumps of sugar free syrup (vanilla, chocolate). 

-Golden Corral: not usually my cup of tea, but if we needed to eat out, I know I can find plenty of meat and veggies here, you just have to make good choices!

Disclaimer: This should go without saying, but I am not a doctor, a lawyer, or any other fancy pants hot shot. Talk to a professional if needed. The advice here is only intended to be just that; take it or leave it!