| |
Before beginning the diet, below is a good primer of what to expect and some helpful tips for when you start out.
Preparations Before Starting
Understand your body is adapting in the first two weeks - You may feel slightly low on energy as your body adapts to using different energy sources. Simply recognize it for what it is (your body is adapting), and know it is only temporary. Ultimately you will reap the benefits.
Clear out the cupboard in advance – If you are like me, if it is in the cupboard, then it gets eaten. Clear out the cupboard of anything you will not be eating on the diet (mostly processed carbs), thus removing the temptation.
Get a calorie counter – Such as the MyFitnessPal app. While the idea of calorie counting turns a lot of people off, they provide the fundamental knowledge of how many calories/carbs are in different types of foods. This allows you to move from calorie counting to a “principle based” diet in the future (more on that later).
Don’t be obsessed with weighing yourself – Your weight can vary as much as 4 lbs. on any given day. While I recommend tracking weight (every 2 weeks at first then monthly), weighing yourself every day is counterproductive. Focus instead on the general health benefits.
Think ahead of social situations – It is all too easy to get caught up in social situations and revert back to old habits. Instead think ahead of time, for example, bring your own snacks to work rather than eating the biscuits everyone else is having.
Tip – Do not keep it a secret – Let your friends and family know what you are doing. People tend to be more understanding and supportive if they are aware you are working towards a change in lifestyle.
Plan ahead and create a routine– Particularly in the first few weeks. You are attempting to establish new habits, which requires a conscious effort to establish and to not fall back into old habits. Plan your meals the week/day before, otherwise it is too easy to grab a chocolate bar “just this one time” because you are in a hurry.
Monitor your ketone levels – Not compulsory, but recommended. I would suggest some cheap ketone test strips from a local health store (more on the use later)
General Eating Principles to Remember
A calorie is not just a calorie – It may sound obvious but not all fats or proteins were created equally, focus on good quality fats.
Eat enough calories – This is not a low calorie diet, nor is it an excuse to eat as many hamburgers as you want. Follow the guidelines below and ensure you are getting the right amount of calories
Eat your vegetables – It can be very easy to focus on the fat sources and neglect a balanced diet. Try to have at least one cup of vegetables a day.
If you really have to drink alcohol then try to go for low carb options. Spirits with low carb mixers are probably the best option or dry white wines (obviously in moderation). Avoid any alcoholic drinks with added sugar (e.g. Bacardi Breezer).
Drink plenty of water – It goes without saying!
Try to eat natural as much as possible – While there have been many studies for and against the benefits of organic food, it really comes down to personal preference. I would suggest trying it for 2-3 weeks and see if you feel a difference.
Eat clean as much as possible – Try to eat foods which are still in their natural state, e.g. fresh fruit (rather than frozen), fresh beef (rather than processed into something else), chocolate (if you have to have it) in as raw a format you can (rather than processed and additives/sugar added etc.).
