A detailed look at each of the Keto rules for a successful journey.
Find Recipes that satisfy your cravings.
Try different Keto friendly foods, sauces, veggies or dips till you find one that satisfies your craving. I crave salt over sweat so Pork Rinds with baba ganoush dip is my goto. My wife it sweats so mug cake does the trick for her. Check in with that facebook group or Instagram following to see what is out there for you to try.
Track your progress
Use a phone app to document what you ate. How it matched up to your macro goals. This gives you the ability to go back and find what is working for you and what is not. I have added the breathalyzer to this rule (as seen in post Let me show you a better way to measure if you are in Ketosis!) With the breathalyzer I can confirm that the meal didn’t affect my blood sugar or reduce my level of ketone production by hidden carbs. If the number goes down adjust the next meal. My point to this rule is information is power.
Know Your Why.
This is exactly what it sounds like. Why are you on this journey. Do you want to lose weight? Do you want to be more healthy? Once you know the “why”, it is much easier to make deals with yourself when that little voice is asking for a large fries or a pizza. You can say to yourself, “my why is more important to me (if true) then what the little voice is selling. Let me tell you, my little voice is a great salesperson but I am not buying and that tells me that my “why” is solid and true.
Love the Process
You need to make this Keto journey a lifestyle. Learn to love food choices. My kids wouldn’t eat sushi (Keto friendly) but if we moved to Japan they would learn very quickly. Use the power of your “why” to learn to love the keto friendly food choices. You master that and you no longer on a diet you are just eating! Learn to love prepping food on the weekend (do it with a friend or loved one). My wife and I get quality time talking about our weeks while cutting veggies or cooking meals for the week. I look forward to our time together and this time to talk with her and the weekly food prep gets done in no time.
One of a set of explicit or understood regulations or principles governing conduct within a particular activity or sphere.
You are the Ruler, Govern your daily activity to achieve your goals. What you do today will ultimately move towards success in the future.
Are you In Ketosis? We need to measure our progress. Not our weight or pant size but are you in Ketosis? There are currently three methods of measuring, peeing on a stick (yuck), Blood, pricking your finger and dabbing it on a very expensive strip of paper. Then put it into a very expensive machine (ouch)! And breath, using a very cheap and easy to get breathalyzer (Fun). I have found measuring give me a better handle on how my body reacts to different carb loads, how much wiggle room I have to stay in nutritional ketosis. I like testing for Ketosis, it gives me confidence that I am reaching and staying in a nutritional state of ketosis.
The First Method (peeing on a Stick) Are you in Ketosis?
Many start this keto journey by peeing on a stick. In the first two weeks-Feeling excited and proud to see it turn deep purple. But as your body gets more efficient in a few weeks, your body will be more efficient and fat adapted. This will drastically reduce the number of ketones wasted in your pee. This change of efficiency makes the pee test less effective.
How I Measure (this will help you)
You can drop a hundred or so on a Ketonix breath meter (reviews are not great for a product with a price tag like it has).
It works really well to detect breathe acetone levels witch track fairly close to BHBs in the blood. The breathalyzer needs to be the cheap version that cannot detect the difference between alcohol and acetone. Please don’t worry you will not get a DUI if you are in Ketosis, Police breathalyzer do not detect acetone only alcohol.
Jonathan Savage of fellrnr.com did a BHOB blood test correlation to Ketonix and cheap breathalyzers; he concluded that cheap breathalyzers actually correlate better to blood levels than Ketonix. I am exceedingly grateful to the super serious experimenters like him that have done cheap breathalyzer correlations and have generously shared the results.)
Measure regularly between 0.02%-0.04% BAC which would be mild nutritional ketosis correlating to 0.7mM to 1.0mM range according to this spreadsheet and also brown fat’s chart. 0.5 to 3.0 mM. is the official definition of nutritional ketosis.
The forums indicate anywhere between 0.01% to 0.05% BAC is decent ketosis.
I agonized even over carb levels in healthy vegetables and wouldn’t eat garlic, onion, or shallots. I would cut up a tiny celebratory shallot on the weekend. I think the strictness in the first 2 months did help my body transition into fat adaptation a little bit quicker but that kind of miserly living going forward would have driven me to failure.
Now I measure my breath once in the morning and a few more times during the day. Eating normally healthy but higher carb vegetables like onions show little or no impact on my numbers so I can push my carby veggie further.
Please follow me on Instagram @brentbowserketo and you will find daily images of foods I choose to eat with before and after BAC% values to show the impact of each meal on my level of ketosis.
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