There’s a lot of information out there on keto – and a lot of it is conflicting, so it’s no wonder you may be confused. Dr. Westman has over 20 years of experience in keto, making him the perfect candidate to explain how to do keto the easy way.
There is a lot of emphasis on eating fat, but protein is the most important thing to eat – not ketones, not fat. The basic nutritional principle of having protein first will get you into the realm of healthy eating for basic nutrition. Our bodies cannot make amino acids which are the building blocks of protein, so we need to focus on eating real foods and put protein first, such as meat, fish, shellfish, poultry and eggs. These will come with fats, so you are automatically getting the fat that comes with the healthy proteins that you eat.
Keep carbs low
The preferred way is to eat until you’re comfortably full, so eat meat, poultry, fish, shellfish and eggs, a few leafy greens and veggies. You can also have some cheese, cream, and mayonnaise, but they have to be limited because they have a lot of calories.
Intermittent fasting is great, as long as you’re doing it within the keto lifestyle context, the low-carb diet context, and you’re not hungry. Don’t power through 16 hours of hunger and then eat once a day. You should not eat because you’re not hungry, not because you’re trying to power through a certain amount of hours without food.
Following the keto diet doesn’t have to be expensive
A common mistake is having an expectation that you have to have very expensive foods. It really doesn’t matter if you’re eating fancy and expensive food or eating fast food, as long as you keep the carbs low and you follow the program, which states that you should keep carbs under 20 total grams for the day, that’s effective for just about everyone.
Keep away from sugar
The use of artificial sweeteners or natural non-sugar sweeteners like stevia is also an issue. Most people try to make sweet things and recreate the foods that they’re no longer eating, and this may be necessary at first to keep them away from sugar.
We know how bad sugar is in terms of diabetes, obesity, and inflammation, however, the artificial sweeteners can get out of hand because people start adding in things that have more carbs because they’re trying to recreate cakes and pies, so that’s another reason why the keto diet isn’t working for a lot of people.
Make sure you get great resources and information about how to do the low-carb keto diet correctly and in the healthiest way possible.
Avoid the 2 lifestyle issues when starting the keto diet
Lifestyle issues 1: Stress
Stress usually plays out in the form of emotional eating and for the therapeutic use of carbs, so yes, stress can matter. If you’re finding that you go back to emotional eating and consuming excess carbs, then get someone to help you, perhaps a coach or counsellor. Support systems are now available like never before, and they’ll help you stay away from the carbs.
Lifestyle issues 2: Too much exercise
You really don’t have to exercise to have this diet work. It’s worked for people in wheelchairs and with bad knee pain that prevents them from exercising. Younger folks are taught that exercise fixes everything, but it’s possible to over-exercise and not see any results as the metabolism can slow down due to over-exercising. Exercise can also make you eat more.
We were all taught that eating less and exercising more was the answer but that’s not always the case. If you’re doing it right, you should be losing generally a pound or two per week.
These are just some things that people are doing while trying to figure it out on their own. If you’re not quite getting it right, then following these guidelines and avoiding the common lifestyle issues can really help make the keto diet work for you.
Avoid the common mistakes that most people make when trying to do the keto diet on their own. Dr. Eric Westman takes you through some tips and tricks on how to do keto the easy way, with everything you need to know about sugar, protein, and carbs, as well as any lifestyle issues that may hinder your progress.