So, you clicked your way to this blog probably because you want to make a change. A change in the way you eat , feel and look right, right? Now, right now, is the time to get started and finally make that change. I am going to break down my top 10 tips to get started on the ketogenic diet. One of the most powerful ways of eating that can change the way you look and feel in the fastest way possible. This is the diet that has helped me and thousands of other people to lose unwanted body fat. But don't be fooled, eating a ketogenic meal plan should be well thought out and a plan should be put in place so you limit all of the negative effects that come along with the program, as I mention in my FREE Quick Start Guide, which you can find here, if you didn't already read it.
First and foremost, think about why you want to change the way you eat. Is it because everyone else is doing it? Is it because you are overweight? Is it because you are just tired of feeling tired, lazy and not happy with the way you look and feel?
In order for your change to be successful, you have to have a burning desire to end up a certain way. A burning desire to look and feel the way you imagine. If you want to drop 10,15, 20 pounds or more, you must have a reason why you want to lose that weight. That reason must be the driver to help you reach your goal. If you have chosen the ketogenic diet as your means of losing weight and feeling great, then here are my top 10 tips to help you get started.
1 Have A Motive
As I mention earlier, you must have a reason to want to change. When I started this lifestyle, I wanted to change because I was tired of gaining weight and feeling lethargic every time I ate something. The most important thing in my life is my children. I want to be here for them and be here for a long time, long enough to see them live their lives. I wanted to have a 6 pack again and prove to everyone I am still able to get my 6 pack abs back at the age of 44. That desire ended up bringing me to create the 30Days 2Burn! Ketogenic Bodybuilding and my website CoachRiina.com
Find your motive. Are you overweight and want to look and feel better, why? Why do you want to feel and look better? If you are worried about getting a disease, think about what it would feel like to live with it and how it would effect your family and friends, would it be reversible? How will that change your life? Do you want to actually look like a fitness model, athlete or bodybuilder? Why do you want to look like that? Do you want to make a career out of it? How will that change your life?
Find out why you want to change and why you think this new way of eating will help you and use that reason as the driver to reaching your goals(s).
#2 Follow A System
Now that you have the reason why you want to make a change, now you need the know-how to do it. Not only do you need the know-how, you need to have resources that you can turn to that will educate you and keep you on track. I say this because if you do not do it right and if you do not have a path to follow, you may fail or have very little progress. Having very little progress may lead to lack of motivation, which in turn, will ultimately lead you to quit. A great quote by Benjamin Franklin, "If you fail to plan, you are planning to fail".
There are many systems out there, in fact I tried several of them myself. Many of them worked but may not have fit into my lifestyle the way I would have like it to. So because of that, I took several systems and adjusted them until I was getting the results I was looking for on a consistent basis and what worked for my lifestyle. In fact it worked so well, I decided to record 30 days of it to show people how fast it can actually work.
That was the creation of the 30Days 2 Burn! Fitness program
Any good system out there should also assist you in keeping your vitamin and mineral intake up to standard. When on the ketogenic diet, most people tend to drink a lot of water, as it is touted by the instructor. Drinking a lot of water flushes sodium and other important electrolytes out of your body. The three important electrolytes to keep in check while following the keto meal style are sodium, magnesium and potassium. Good supplementation may be required to make up for this lack of minerals. If you are not conscious with the types of foods you are eating and what their mineral content is made up of I highly recommend you supplement these 3 important minerals.
Some systems may also discuss the benefits of intermittent fasting. I am a big advocate of this eating pattern as it can speed up the process and assist individuals when they reach plateaus along the way. There are a couple of ways to perform the intermittent meal patterns and this pattern should be thoroughly researched prior to performing as it can drastically effect your metabolism which may be counterproductive.
#3 Know What To Eat
This biggest problem people have with the Ketogenic diet is sticking to it.
Many people quit trying because they simply do not take the time to review all of the foods that they should be eating while following a ketogenic lifestyle. This holds true especially with individuals that have children and/or a spouse that is not eating the same foods. The temptation is lying in every cabinet in the kitchen. I can tell you right now, if I open my kitchen cabinet, you will find at least 3 bags of chips, 3 cereal options, granola bars, foods to make smores, Nutella and much more. I have 3 young children that simply do not eat the foods that I do, or what's worse, they eat my food and theirs, LOL.
Be prepared! is what I am trying to get at. Have a list of foods laid out on your notepad and on your cell phone. Print the list and leave it in your car and a copy on your kitchen refrigerator. Know what meals to prepare. I highly recommend purchasing the Ketosis Cookbook. This book has over 370 meals and lists of foods that are keto friendly.
#4 Learn How To Weight Train
This step is so important and yet intimidating for many individuals. If you are new to weight training, do your research online and search for local fitness clubs in your area. Many of the large clubs are packed with a mix of exercise equipment ranging from free weights, cable machines and universal resistant machines that target each muscle group. Go over to YouTube and take the time to review the exercises that I perform and recommend in my 30Days 2 Burn! Fitness Program. YouTube has thousands of people showing you all of the different exercises. In my program I explain different weight training methods that you can you can implement to start building muscle mass immediately.
Building muscle mass and strength is so important because it drives the fat loss process. You see, fat gets burned in the muscle, the more muscle you have the more fat you will burn. This holds true and is more effective if you are in a caloric deficit. Meaning, if your body requires 2000 calories per day to maintain itself and you eat 1500 calories, you will now be burning off 500 calories of stored body fat to meet your bodies daily caloric need. That is right, body fat is simply calories that your body did not need, so it stored it. Now add some muscle growth to that calculation and you will be increasing your metabolism. An increase in metabolism means you will be burning more calories.
Here are some other benefits of weight training:
#5 Arm Yourself With The Right Tools
Everyone's body will react differently from the beginning phase of the ketogenic diet or really any type of diet. The one thing a beginner needs to know when starting this diet is, when they are in ketosis. If you do not know what I am referring to click here to watch video 5 Biggest Keto diet Mistakes. There are several tools available that can help you. The number on tool you will need is a ketone tester. There are s few options on the market but in general, ketone testers come with small test strips that measure the amount of ketones in your urine or blood. These testers are very affordable running from $9.99 for basic test strips to $75.00 for a more advance testing machine. The longer you stay on this meal plan the less ketones may be measured in your urine so I recommend purchasing a more advanced testing device like the one below.
Keto Mojo test kit.
Another tool is, the Ketosis Cookbook. Have this book handy. The worst thing you can do is not know what to cook. This may cause you to eat something that is simple to make like a bowl of oatmeal or cereal, a granola bar, bowl of pasta, etc. This is a big no no and should be avoided so, be armed with the cookbook. Ever hear the saying "You are a product of your environment"? With temptation all around you, you should find ways to surround yourself with like minded people. people that have had success with weight loss, building muscle or body transformations. With all of the social media options available, take the time to follow these individuals so you will be inspired every single day, and I mean that, you need to be inspired every single day!
#6 Set Goals
Success is measured. In order for it to be measured, a target, end point or goal needs to be set. In fitness I always recommend setting several goals. Set short term goals, plural, and a long term goal. An example of this, in the form of weight loss, would be to set goals of a 5 lbs. body weight loss until you reach your ultimate goal. So, if you weigh 225 lbs. and your ultimate goal is to get down to 200 lbs., you should have smaller easier to achieve targets in between. After month 1 your fist goal is to drop 5 lbs. your second goal is to drop another 5 lbs. in month 2, then another in month 3. All the way until you reach your ultimate goal. Once your ultimate goal is reached, new goals should be created, unless you are totally satisfied with where you are.
Make it fun! This gives you reason to celebrate. Goals are sometimes not easy to achieve, so when you do reach your short term goals you should celebrate them along the way. Celebrate with cheat meals, a drink or two or what ever it is that makes you happy. Then get back at it and strive for your next goal.
Put these six tips into action and you are sure to be on your path to reaching your fitness and nutrition goals.
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