Weight loss at the beginning of your diet

Weight loss at the beginning of your diet

So, you are on the Ketogenic diet, and “yes” you’ve tested and are finally in ketosis. During the first week on Keto, you may have noticed you have lost some weight. You may have also noticed you running to the restroom a lot. When we do decide to lose weight we usually want those pounds to come from fat right? Well, in the beginning, it can be tough to know exactly where our weight loss is coming from especially when you are first starting. Thing is, some of that initial low-carb diet weight loss comes from water weight. So, let me explain how this works. Carbohydrates are stored in the body as Glycogen and glycogen is the energy that is stored in your body along with three times its weight in water. Most people carry up to 2 thousand calories of glycogen in their bodies. 1 gram of Carbs equals 4 calories. So, 2 thousand calories divided by the 4 grams equals 500 grams which, is 500 grams of stored Carbohydrates which is located in your muscles. There is also, an additional 400 grams located in your liver. Which, equals 100 grams of additional stored Carbohydrates. The reason why this is so important to know is this. If you have 600 grams of Carbohydrates that will be accompanied by 5.5 pounds of added water weight. That means if you’ve recently started a low-carb diet, you can expect a few pounds of your weight loss to be from water. If you haven’t started yet well, Water you waiting for? (Notice the intentional wordplay :)) Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

 

Getting Bored With Foods On Keto diet?

Getting Bored With Foods On Keto diet?

Eating a low carb diet can be good for you, especially if you have struggled with diabetes or difficulties processing carb-rich foods. One of the biggest things I come across with clients who have tried the Keto diet in the past are saying they are unable to stick to eating a low carb diet for very long? I have had many clients who start strong on their macros, who focused solely on eating meats, vegetables, and healthy fats. They are even making delicious keto meals and finding recipes and desserts on the internet. Some people even purchase the test strips and meters to make sure they are in ketosis.

So, why are many people starting strong but as time progresses they say ”They got bored?” Success with a low carb diet takes commitment. And, sometimes people hit a brick wall when it comes to their success. Commitment is serious, it’s the first thing that can make or break you. After a few weeks,  It becomes routine and we do not always have time to make the fancy meals we started to make. Eventually, people will just eat meat, vegetables, and fat at least some of the time without all the fancy recipes. So, By boring, I mean it just becomes routine, repetitive, and unexciting.

So, how do you overcome the boredom o succeed on your keto diet? I have listed 5 strategies to help you overcome the boredom of eating:

  • Keeping a food diary-Boredom from eating starts from poor awareness of your eating habits.

  • Plan your meals-Meal planning is an important part of good food awareness and planning your meals ahead of time will help with those busy days when you don’t have the time to create.

  • Set yourself daily achievable tasks- Eating due to boredom is a way of providing personal fulfillment and satisfaction. We need to have satisfying things to do and one thing that provides that satisfaction is food.

  • Carry a drink bottle with you-If you really need to have some hand-to-mouth action then carry a water bottle with you through the day and sip on it regularly. It can really help satisfy the need to snack on food.

  • Go easy on yourself-Changing your eating habits can be hard work. So if you have a slip-up, don’t get disappointed, learn from it, and make a plan to help you conquer it the next time.

Learning to eat well and develop healthy habits is a lifelong journey. The major problem with the boredom of eating is a lack of eating awareness. We eat without thinking. When we eat without thinking we have no recollection of how much we ate, why we ate it, or in some instances what we ate in the first place. So, don’t give up on your journey, be proactive and you’ll have success.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.
Keto and Mrs. Mother Nature

Keto and Mrs. Mother Nature

The Keto diet affects men and women differently, and as a result, how we eat on the keto diet should not be compared for that reason. The biggest influence that can be affected by the keto diet is the menstrual cycle which can cause changes in your cycle for example “irregular periods”. The keto diet can also affect hormones associated with your period called leptin and luteinizing. So, adjusting your eating habits with your cycle can help keep your keto lifestyle and hormones more in-sync.

The Keto diet may help with balancing hormones. Many women have documented that the keto diet helped boost their fertility, reverse PCOS, and of course, lose weight. Menstrual cycles can have an impact on the reaction to the insulin hormone and, in turn, our insulin resistance. Hormones distribute a challenge to women that the male keto dieters don’t have to deal with. The keto diet is known as an endocrine-based diet, which means we count on hormones to be in control of the changes that partake in our bodies, versus calorie in and calorie out. So, having a diet rich in leafy greens, such as spinach, broccoli, turnip greens, kale, and asparagus, are especially good for endocrine health.

When women go keto, if we have any hormone discrepancies, it is often brought to the surface. If you’re struggling with hormone imbalances while on keto try to Increase your protein on days during your period. From the day after your period ends to two days before ovulation, aim for really low carbs and moderate protein intake. On days 12 through 16 of your cycle opt for keto foods higher in glutathione, such as avocado, broccoli, garlic, and parsley. At the end of your cycle, carb up once or twice with starchy vegetables.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.