Tip #2: Follow My Meal Formula
My foolproof Meal Formula makes keto easy and gets you into ketosis as fast as possible. This formula seems like common sense to me, but then again I really like math, so I understand it’s not intuitive for many. I see so many people in keto support groups struggling with “hitting their macros” each day and wondering what can they eat for dinner when they only have 2 grams carbs, 50 grams fat, and 5 g protein. My Meal Formula guarantees that all my clients easily hit their macros every day because they are simply dividing their daily macros by the number of meals they eat in a day. If you eat 3 meals per day, you eat 1/3 of your carbs, 1/3 of your protein, and 1/3 of your fat at each meal. To make it even simpler, instead of “1/3 of your fat” I have my clients focus on adding 1 to 3 tablespoons of fat per meal (like mayo, olive oil, butter, coconut oil, etc.). This is much easier for them than trying to look up and calculate grams of fat.
Tip #3: Minimize Craving Triggers
You want to do keto long-term, right? You don’t want this to be another diet you go on, lose weight, then go off and gain it all back, right? Then this may be the most important tip I have for you: be aware of, and minimize any craving triggers. You can’t be successful on keto long-term if you are fighting cravings on a daily basis. Learning what causes them and how to inoculate yourself against them is a key to long-term success.
Craving triggers are going to be different for everyone and have biological and psychological bases. To address the biological bases, getting your blood sugar stable is key, which is what you’ll be doing by going keto anyway (following Tips #1, 2, 4, and 5). The other part, the psychology, is a little trickier, but with a little awareness and patience, you can master this, too. Some of the common things that trigger cravings, especially in the beginning, is looking at recipes online (sorry, Pinterest!), walking through the bakery at your grocery store, seeing other people eating non-keto foods, etc. Make a list and avoid these situations until you have some keto experience under your belt, and have developed a tolerance to craving triggers.
Another big tip to minimizing cravings is avoiding any sweeteners (even keto-friendly ones) and keto-desserts, at least in the beginning. This addresses the brain chemistry part of carbohydrate cravings. You need to train your taste buds and brain chemicals to not crave carbs and this takes abstinence for a period of time. Aim for at least 30 days, but if you can go a full 90 days (or longer!), you’ll be even better off. I know this sounds really hard, and you were likely looking forward to all those low carb desserts you’ve seen online, but I promise you, it will be worth it! Think about this: which would be easier, not having any cravings, or feeding your cravings on a daily basis? Abstinence really does make the cravings go away, or at least come up so infrequently, that you can easily flick them away like a small ant. And if you’re not ready to give up sweets, it may mean that you’re not quite ready to for a ketogenic diet. In that case, you might want to start with Tip #5.