By this point, you have gotten used to eating keto foods. Again, we are displacing, not replacing. The focus here, at this point, is to highlight the keto items in your meals.

Think of it this way. You’re in a big space, it’s dark, and then there’s a spotlight. There are several food items in the middle of the space. Instead of shining the spotlight on all the food items, shine it only on the keto items.

Now, this means that you’re not cutting out all the other foods on your meal plan. You’re just emphasizing, as far as your attention and your taste buds go, the keto-friendly items.

This is how you prepare yourself for the scale-down process. Otherwise, it’s easy to just hit a plateau. Seriously.

I’ve seen this happen. I’ve advised a lot of people who transitioned from the standard American diet to a keto diet, and this is the wall they keep hitting. They can’t let go of the other foods because they focus on all the items on their meal plans.

You have to start looking forward to the keto items. You have to start celebrating their taste profiles. Get yourself excited about these foods more than the diet.

This is a key change in your mindset because a lot of people who are pumped up about the keto diet are pumped up about the weight loss.

Let’s be completely honest here. They couldn’t really care less about the taste. A lot actually have misgivings, but they are excited about finally getting rid of that nasty spare tire they’ve been lugging around in their midsection since what seems like forever.

Believe me, I understand where these individuals are coming from. But until and unless you get excited about the food itself, instead of the diet or what you could get from the diet, you’re going to have a tough time.

There, I said it.

Sure, you may lose quite a bit of weight. It may seem, at least from the outside, that you’re doing well. But eventually, something will get knocked lose. It’s only a matter of time until you go back to your old eating patterns because you focus on all the items in your meal plan.

Unfortunately, not all of them are keto-friendly. This is why it’s really important to get used to eating keto foods and highlight them or focus on them more when you eat.

When you’re looking forward to your next meal, get excited about the keto food items. Do this for several days, if not weeks, and then you will be ready for the scale-down process.

Start to Scale Down Your Carb Intake Dramatically

Please understand that our goal here is to trigger ketosis using diet. This involves a transition phase. But eventually, you must be fully ketogenic.

In other words, at a certain point in time, you must flip over to using fat as your main energy source instead of sugar. This is the point where things get real with the keto diet.

All the previous chapters that I’ve walked you through prepare you for this point in time. This can only happen when you start to scale down your carb intake dramatically.

How come? As I have mentioned in a previous chapter, if insulin is in the picture, you’re not burning fat for fuel. Seriously. It really is that simple.

If you eat more than 12 to 25 carb grams every single day, your body will be producing insulin and you’re mostly burning sugar throughout the day for energy.

At this point in time, you’re going to have to scale down your carb intake dramatically so you can get below the 12 to 25-gram maximum daily carb intake threshold.

Thankfully, there are two wonder foods that you can rely on to get you there.

Your Keto Wonder Food #1: Eggs

I don’t know about you, but I’ve always had a softness for eggs. They’re compact, they’re pretty straightforward, they’re definitely easy to prepare, and they are loaded with nutrition.

Eggs are packed with all sorts of vitamins and nutrients, and they really don’t pack much calories on a gram per gram basis.

Did you know that Weight Watchers no longer give points for eggs? If you don’t know the Weight Watcher system, when you eat certain food items, you are given points. And you can only eat so much food until you hit a certain point threshold.

If you go over that maximum point threshold, you’re going to gain weight. If you eat below it, you lose weight.

For the longest time, Weight Watchers was giving eggs points. Well, they’ve wiped those points out. Now, you can basically eat quite a bit of eggs.

This is in keeping with recent research that shows that eggs are not bad for you. For the longest time, eggs were demonized in the United States and elsewhere as these cholesterol bombs.

Well, it turns out, after decades of research, that it’s sugar that is making us sick and fat. Not eggs. And definitely not dietary fat. Interesting how things change, right?

This is why it’s a good idea to load up on eggs. Maybe you like them boiled, maybe you like them sunny side up, it doesn’t matter. Load up on eggs. This is a great keto food.

One to two eggs should be fine. They fill you up and they make you feel fuller for a longer period of time.

Your Keto Wonder Food #2: Avocado

As I’ve mentioned earlier, avocado is not exactly a “default taste” for most people. It’s not like you wake up one day and you just say, “I can’t wait to enjoy a plain avocado.” That rarely happens.

Either you eat avocado in the form of ice cream, or you turn it into guacamole. But as a fruit by itself, added into a salad of greens, that takes some doing. It definitely takes some getting used to.

But if you really want to take your keto diet to the next level and scale down your carb intake dramatically, load up on avocado. It’s loaded in fat, but it also has dietary fiber and is loaded with vitamins. It’s really good for you.

And it is actually easy to get used to because it’s very versatile. You can mix it with all sorts of greens. You can mix it with egg. It’s good stuff.

Your Keto Wonder Food #3: Cauliflower

I include cauliflower here knowing full well that it does have carbohydrates. This is why it’s a good idea to use moderate amounts of cauliflower. Maybe you can prepare it once every other day, or a little more frequently.

I include cauliflower here because a lot of us veterans of the standard American diet are used to eating a significant amount of carbohydrates every day. In my case, I used to eat a lot of rice.

Cauliflower saved my life as far as my keto diet goes. Why? Instead of loading up on brown rice, red rice, or plain steamed white rice, I make cauliflower “rice.” You just grind it up and then you fry it.

You can turn it into “fried rice” or you can serve it plain fried or sautéed. It has roughly the same consistency as rice, but it’s loaded with protein instead of carbs.

Of course, you should only eat a moderate amount of protein daily. You can’t go overboard with protein because, as I have mentioned earlier in this article, your liver actually turns protein into sugar. This is called glucogenesis.

You don’t want this to happen because you want to minimize the amount of sugar, regardless of its source, in your system for ketosis to work its wonders.

The title of this article is a bit tricky. It really is. How come? If we’re going to be completely honest with ourselves, most diet programs currently on the market work. You know it. I know it. Everybody who has been on a diet of some kind knows it. This is not a secret.

After all, those books would not be on the market and people wouldn’t be buying them if they did not work at some level or other. They go through some sort of selection system. The market takes care of itself. Things that work tend to sell more and they get a lot more visibility. You only need to look at the bestseller lists of diet books to get a clear understanding that these diets do work.

The problem is not whether they help you lose pounds. That goes without saying. They wouldn’t exist if that weren’t true. If they didn’t do their job, they would not exist. They would not be available on the market if they didn’t at some level or other work.

The issue is sustainability. This is how you should define diet failures. Unfortunately, a lot of people who go on diet after diet fail to do this. They just focus on the short-term weight loss.

Maybe they have some sort of high school reunion they have to go to. Perhaps they’re going to a job interview and they are under a lot of pressure to look their very best so they go on a crash diet, they lose weight, and guess what happens next? That’s right. Just as morning follows night, all that weight comes back. I’m not talking about some; I’m talking about all.

Given enough time, most diets fail. The reason, of course, is due to people’s inability or unwillingness to focus on sustainability.

Let me say it loud and clear: If you go on diet and you don’t focus on sustainability, your diet is going to fail. You can take that to the bank.

Sooner or later, your life is going to catch up to you. Sooner or later, the past ways of doing things, and these are the things that you are accustomed to doing, will come back. Your old eating habits, your old dietary patterns, your old food preferences, all of these will come rushing back and guess what happens?

All the weight that you lost in the early or middle stages of your diet, come back. To make matters worse and to add insult to injury, you end up weighing more. It’s bad enough that all that weight came back, but you end up getting heavier and heavier and heavier.

This is why a lot of people who go on one diet after another actually end up getting worse and worse. This is the reason people fail with almost all the diets they try. They’re not focused on consistency. They’re just focused on achieving spectacular weight loss. There’s no point in losing all that weight if you know for sure that you are going to gain all of it back and then some.

Sustainability is the Key to Diet Success

You have to wrap your mind around the concept of sustainability. If you can’t keep the pounds off, it’s probably a good idea to start thinking about not going on a diet at all. I know that seems harsh. To a lot of people, it may even seem extreme. However, if you think about it hard enough, it is the most practical thing that you could ever decide. Seriously.

Think about it. Why should you go through all the hassle and effort of losing weight when you know at the back of your head that sooner or later that weight will come back? Let’s not kid ourselves. Sometimes it only takes a change in our schedule or some sort of minor change in our lifestyle and all that weight comes back. Sustainability is the name of the name of the game.

The Keto Diet is Sustainable

There is good news. If you are sick and tired of going from one diet to another with very little sustainable results, try the keto diet. However, there is a way to do this the right way. A lot of people jump in with both feet and they end up repeating typical unsustainable diet mistakes.

This framework will enable you to turn the keto diet from yet another diet that you can pick up to an actual lifestyle that you can stick to for the long run. Remember, the name of the game is sustainability.

The keto diet plan is actually based around one key fact: The body can derive a large amount of acetoacetate, acetone, β-hydroxybutyrate and other ketone bodies from a fat-rich diet. These ketones can then be used to harness energy. Usually, the largest component of our food is made of carbohydrates. These carbs, in turn, break down into glucose which is the main energy source for most of the cells in our body. But it so happens that increased levels of glucose in the bloodstream also elevate the blood insulin levels which can cause diabetes and weight gain. Therefore, the ketogenic diet is influential and gaining popularity over the years. Such a diet helps the body gain energy from lipids (commonly called fats) rather than carbohydrates. It can help reduce weight fast and has also been found to alleviate diabetes.

What is ketosis?

Consuming a diet replete with fats initiates a process within the healthy human body that, in biochemical terms, is called ketosis. Ketosis is a normal metabolic condition of the body in which the fats make up the greatest energy reserve. These fats are broken down into ketones and ketone bodies. Ketone bodies include acetone, acetoacetate (AcAc) and 3-beta-hydroxybutyrate (3HB). These acidic chemicals are efficient generators of energy and power for the cells. This method of obtaining energy is unconventional as it varies from the customary utilization of carbohydrates for energy.

A person can easily induce ketosis by consuming a high-fat, low-carb diet (the standard being between twenty and fifty grams of carbohydrates per day). When we eat meals that have minimum carbohydrates, the levels of sugar (and hence insulin) in the bloodstream go down and the body starts burning fat and releasing fatty acids in the blood. Most of these fatty acids find their way to the liver where they are oxidized and turned into ketones. Ketosis also occurs by itself during fasting, starvation, pregnancy, and infancy.

Other than rapid weight loss (as the fats are burned), there are uncountable advantages associated with initiating and maintaining ketosis within the body. This has led to the drift towards eating a ketogenic diet within the general population. Some of these merits are:

●             Contrary to popular belief, ketones can cross the blood-brain barrier and provide energy to the cells in the brain.

●             A ketogenic diet helps reduce seizures in epileptic patients, mainly young children who don’t respond to conventional treatment. The diet has clear benefits for epileptic kids that fail to get better with drug therapy.

●             A ketogenic diet is also linked to enhanced cardiovascular function. Reducing the intake of carbs sets ketosis into motion which reduces the risk of heart disease. chiefly HDL Cholesterol and atherosclerosis.

●             The consumption of a fat-rich diet ameliorates the condition of most diabetics especially those suffering from Type II diabetes. It enhances insulin sensitivity and improves glycemic control. Research has even shown that taking the keto route when it comes to your dietary choices reduces your risk of getting diabetes even if you don’t have it yet.

●             Scientists have explored the effects of a ketogenic diet on patients of Alzheimer’s and Parkinson’s disease and the results are promising.

●             Adopting a ketogenic diet is also considered a therapeutic approach in the treatment of cancer. The logic that doctors imply is that if one feeds on a lesser amount of sugar, the cancer cells may starve and ultimately wilt.

What are the symptoms of ketosis?

The ketogenic diet is a sought-after and popular plan for health enthusiasts. The main goal of a keto diet plan is to achieve ketosis. But how can you be sure that you have succeeded in inducing ketosis after you start eating low- carb meals? Here’s how. Listed below are the indicators that your body is in a state of ketosis:

1.            Rapid weight loss

The visible sign of ketosis is a rapid and significant fall in body weight. When you are on low carbs and overall caloric intake is minimal, the body starts burning fat for energy. But you lose weight initially because the body releases the water held within the fat cells. As a result, the greatest decrease in body mass occurs within the first few weeks of a keto diet. As you continue down this path, the loss in your weight becomes steady and consistent.

2.            Thirst and dry mouth

Another indicator that your keto plan is working is an increase in thirst.

You may feel thirstier than normal as the water is released from your fat cells. People have also complained of a dry mouth while on the keto diet. Dehydration can result from raised levels of ketones in the body.

Electrolyte imbalance can also arise at the same time which can lead to complications.

Furthermore, dehydration can also cause an increased incidence of kidney stones. This was illustrated in research conducted on athletes. While on a keto diet, make sure to stay well hydrated by drinking plenty of water and other drinks. It is also very important to consult a doctor if symptoms of dehydration (persistent dark-colored urine and extreme thirst) continue for a long time.

3.            Muscle cramps and spasms

Muscle cramps result because of electrolyte imbalance and dehydration. You feel a sudden painful contraction and a hard lump of muscle tissue beneath your skin. This is most common in the thighs and can last for hours to days.

Electrolytes are responsible for the conduction of nerve impulses and flawless functioning of the skeletal muscles. If the ketogenic diet that you follow doesn’t contain enough electrolytes (sodium, potassium, calcium, and magnesium mainly), then your body can’t perform muscular activity efficiently. You should take precautions and make sure you are getting the requisite amount of electrolytes from your ketogenic routine.

4.            Bad breath

The most unpleasant sign of ketosis is bad breath, the fancy scientific term for which is halitosis. A lot of people who have achieved full ketosis report bad breath as the ultimate sign. It results because one of the ketones involved in ketosis has a fruity smell. The said ketone is acetone. It leaves the body via the urine and the oral respiratory route (mouth). You may have a bad breath mostly after you wake up.

Having a foul smell emanating from your mouth can have a negative effect on your social interactions. You can easily solve this issue by chewing sugar-free gum or brushing your teeth multiple times during the day.

5.            Elevated levels of ketones in the bloodstream

In addition to ketones in your breath and urine, you would also have elevated levels of ketones in your blood. This corresponds with thehigh ratio of fats in your diet that degrades to give ketones. The blood sugar levels go down.

6.            Fatigue and weakness

People who follow a keto plan report feeling extremely tired in the starting days. This is called the “keto flu” or the “low carb flu.” This is because your body is still getting used to the switch between carbs and fats. Also, carbs tend to spike your energy level. Fats don’t provide the same burst of energy. But within weeks of your ketosis diet, you would feel energized and revitalized instead of exhausted. If you don’t experience rejuvenation within a month, then it means you are making a critical mistake in your diet plan.

7.            Loss of appetite

Keto aficionados often report having a feeling of satiety despite eating low-calorie foods. This is credited to the body’s use of fat stores to derive energy. Also, the level of Ghrelin (the hunger hormone) falls in the body. The person feels that he is full due to fluctuations in his hunger hormones. Some scientists also think that ketones themselves suppress the hunger-inducing mechanisms of the brain. The bottom line is if you feel your appetite is suppressed despite having small portions of food, it is a clear sign that your body is in ketosis.

8.            Increased brain function

Long-term followers of a keto diet report increased mental focus and cerebral function. This is because ketones are a powerful energy source for the brain cells and are even considered to be therapeutic for neurological illnesses such as Parkinson’s. Lower levels of blood glucose also reset your brain and reduce brain fog.

Who should not follow a keto diet?

The ketogenic diet is not appropriate for the following people:

●             Diabetic patients

If you have diabetes, be it type I or type II, you must consult your physician before starting a keto routine. This diet may or may not be helpful for you which is exactly why you require medical supervision to experiment with this. It is not at all prudent to go keto if you are diabetic. However, if you have no other choice, it is wiser to follow a moderate keto diet rather than a strict one. Also, make sure that you keep a daily check on your blood sugar levels. In addition to blood glucose, you must also keep an eye on the level of ketones in the bloodstream. An elevated number of ketones in the blood can lead to diabetic ketoacidosis (DKA) and come in rare cases. The acceptable range of blood ketones is less than 0.6mmol/L. The ADA (American Diabetes Association) recommends monitoring your ketone levels if your blood sugar surpasses 240mg/dL.

●             Patients of rare conditions such as muscular dystrophy

Several diseases may be aggravated if you change the internal energy- deriving mechanisms of the body all of a sudden. One such illness is Muscular Dystrophy and having gallstones. If you are on lifetime medication for asthma or arthritis, then going keto may further complicate and distress your internal systems.

●             Pregnant ladies especially those with gestational diabetes and nursing women

If you are an expecting woman then you must not try to sway your metabolism toward ketosis. This is because, during pregnancy, the bioenergetic mechanism of the body can naturally go into a state of ketosis. Therefore, it is better to avoid hurdles by not considering a keto diet. It is also considered inappropriate for nursing women or those suffering from gestational diabetes. It is not safe for a breastfeeding woman to switch to a keto diet as it may affect the nutrition of the baby. It is advisable to drink enough water in order to avoid dehydration for better milk production.

●             People who suffer from an eating disorder

If you already have an eating disorder such as bulimia nervosa, anorexia nervosa, binge eating disorder or pica, then you may attract further problems by going keto. Eating disorders are irregular eating habits that stem from hereditary causes or concerns about bodyweight. These are serious mental issues that must not be taken lightly.

Therefore, consult your nutritionist before switching diets.

Some people associate the keto diet with the bad word “fat,” and are quick to dismiss it. Nothing could be further from the truth. Fat is allowed, because it is converted into energy. Our body needs healthy fats to thrive. Other foods on the diet could not be healthier. When you’re eating ketogenic, you’re filling your body with nutrition. Let’s take a look at the foods you’ll be eating.

As this book has already pointed out, the elimination of processed foods and sugar is one of the best things you can do for your health in general. Processed foods are filled with toxic preservatives that do nothing for you but rob you of your good health. Fresh is always better. When purchasing anything at the market, get into the habit of reading labels. They can be very sneaky and revealing.

Keep your carbohydrates under 50 grams a day, and you’ll feel the difference. A stricter ketogenic diet will contain approximately 20 grams of carbs a day.

Food to Eat on a Ketogenic Diet

1.            Seafood

Everyone knows about the healthy fatty acids, vitamins and minerals in seafood. Very few of us eat enough. The keto diet encourages the consumption of all things from the sea. Shrimp and crabs are carb-free, and other shellfish contain only a low amount of carbohydrates.

Fatty fish, such as salmon and sardines, are highly recommended because of their high omega-fatty acid content. Fish truly is brainfood. Enjoy at least two servings or more of seafood a week on the keto diet. Simple canned tuna counts as seafood.

2.            Vegetables

Can a diet that recommends unlimited green, leafy vegetables be anything but healthy? They are extremely low in carbohydrates and bursting with vitamins, antioxidants, and the fiber we need daily. Green vegetables such as broccoli, spinach, and kale are believed to decrease the risk of heart diseases and cancer. Cauliflower and turnips can be prepared to look and taste like rice or mashed potatoes, with much less starch and carbohydrates.

“Starchy” vegetables, such as potatoes or beets do have carbs and should be limited on the keto diet.

3.            Dairy Foods

a.            There are cheeses to satisfy everyone’s taste. They are high in fat content for energy, high in protein and calcium, and low in carbohydrates.

b.            Yogurt and cottage cheese are a great source of protein and calcium. They are low-carb and fit well into the ketogenic lifestyle. Be sure to stick with plain yogurt, as the flavored types contain a lot of sugar, as are the so-called “low fat” versions of yogurt. You can flavor yogurt and cottage cheese yourself with a few berries and nuts.

4.            Avocados

Avocados are truly “superfood.” They are high in important vitamins and minerals, including potassium. According to a study, avocados are also believed to help lower cholesterol by 22 percent.

Loaded with nutrients and delicious taste, avocados only have 2 grams of net carbohydrates. Use them in salads and sandwiches.

5.            Meat and Poultry

The keto diet lets you eat plenty of meat. Meat contains very few carbs and is high in protein to help you build muscles. Whenever possible, choose healthy, grass-fed meats, which are higher in fatty acids.

6.            Eggs

Eggs are high in protein and contain a mere 1 gram of carbohydrates. As they are also inexpensive, they are ideal for anyone on a ketogenic diet.

Eggs also make you feel full, thereby helping you eat less. Many people take pride in only consuming the whites of eggs, but the true nutrition lies in the yolk, so be sure to eat the egg in its entirety.

7.            Coconut Oil

Too many people are unfamiliar with coconut oil, another “superfood.” It is perfect for people dealing with diabetes and has been used with Alzheimer patients.

Coconut oil can be used in most recipes in place of butter or oil. You can also use it for frying and sautéing.

8.            Dark Chocolate

Did you know that dark chocolate has a high amount of antioxidants? As a matter of fact, dark chocolate is reaching superfood status. Chocolate with 80 percent or higher real cocoa powder can lower your blood pressure.

An ounce of 80 percent dark chocolate contains 10 grams of carbohydrates, so it definitely counts as a healthy snack. Keep in mind the lower of cocoa content, the less healthy the chocolate will be. Milk chocolate does not count as a healthy chocolate.

Foods to Avoid on a Ketogenic Diet

The keto diet has a lot less restricted foods than many other diets. Sugar, of course, should be avoided. That doesn’t mean you can’t enjoy sweet desserts. There are many keto-friendly recipes that substitute unsweetened apple sauce for sugar in baked goods. Substitute sweeteners such as Stevia can also be used in moderation.

Keep in mind that fruits are healthful, but they do contain a great deal of sugar, so limit the amount you eat to just a few slices a day. Fruit juices are concentrates that have vitamins but lack fiber. And their sugar content is extremely high. Read the label on any bottle of juice before buying. The best juices are “green” with just a hint of fruit for flavoring.

Be careful with cereals. Most are packed with sugar and robbed of any nutrients. Many claim, “nutrition added,” but all that means is that all nutrition has been removed and replaced with a small amount, and a whole lot of sugar for taste. One hundred percent bran cereal will fit into your keto diet, and you can sweeten it with a handful of berries. Just be sure to examine all labels in the cereal

aisle. They can be very tricky. Also, remember that honey, too, is considered as sugar.

Totally omit white starches from your diet. They are nothing but empty calories. This includes white bread, pasta, and rice. Buy the wholegrain version, instead, and enjoy in moderation.

Legumes and beans are healthy for you, but they are high in carbohydrates. You can have them occasionally; just make sure you keep it within your daily 20 – 5o carb-gram count.

Alcohols tend to be empty calories, but certain spirits will be better for you than others. Beer is filled with carbs and should be off your keto diet. The expression “beer belly” exists for a reason. Enjoy a glass of wine, instead. Of course, there are variances in different types wine. Dry wines contain a minimum amount of sugar, while sweet dessert wines contain much more.

Pure alcohol such as whiskey and vodka are carb-free, but they do contain calories, so have a care. Mixing alcohol for fancy cocktails usually creates a haven for sugar, so avoid those.

Wine coolers may be a tasty treat, but in reality, they are just sugary sodas with some added alcohol. They should definitely not be on your keto diet at any time.

I’m not going to lie to you. Switching to a new diet can be very challenging. It definitely will take quite a bit of effort. It definitely requires a lot of focus and willpower.

And if you want to stick to a diet and keep the pounds off indefinitely, you’re going to have to focus on consistency.

Thankfully, there are certain tweaks that would enable you to convert your keto diet into a keto lifestyle. This really is the secret to any kind of weight loss program.

If you look at diet just as a means for you to lose a few pounds here and there, then chances are, you’re going to regain those pounds. It’s only a matter of time.

On the other hand, if you look at your weight loss system as a gateway or a transition point to a different lifestyle, then the weight is probably going to stay off. That’s how it works.

Keep the following tweaks in mind. I don’t expect you to master all of these the first time you try them. Usually, it takes a while to get used to them, but eventually, they will become second nature to you as long as you give them enough focus and importance.

Eat Only When You’re Hungry

I can’t even begin to tell you how many people eat out of obligation. I know that sounds crazy. It definitely sounds ridiculous, but it’s true.

I know it because it happened to me. This was my standard practice. I would look at my watch or my mobile phone and notice that it’s a certain time. That’s when I know it’s time to eat.

So, regardless of whether I’m hungry, or regardless of how busy I am, I just sit down and enjoy my meal. That’s a serious problem.

Because if you’re not hungry, you don’t have to take in those calories. You can just lose yourself in your work or you can just focus on what you’re doing regardless of the time.

It doesn’t matter what your schedule is, if you’re not hungry, you don’t have to eat.

This is a hard habit to break. A lot of this has to do with our upbringing. Our parents, bless them, would sit us down at certain fixed times.

In my household, we were expected to eat from 6 to 7:30 a.m., and then from 11 to 12:30 p.m. Our final meal together would be from 6 to 8:00 p.m., depending on people’s schedules. But those are the time ranges.

When you’ve been doing that for many years, it’s hard to break free. It’s hard to try something new. It’s as if your body clock has essentially evolved around those schedules.

But there’s really no rule written on granite stone that dictates that you should eat out of obligation because of time.

If you want to convert your keto diet into a lifestyle that you can stick to for life, eat only when you’re hungry. This is the most empowering thing you can do.

You’re eating to live. You’re not living to eat. I know that sounds like a cliché (and it is), but it’s also true.

You’re not eating out of obligation. You’re not eating out of custom or tradition. You’re not eating because “that’s just what I do.”

No. You’re eating because you want to. And you should only want to eat because you’re feeling hungry.

Drink First When You Get Hunger Pangs

It’s very easy to just go to a drive-thru or to the nearest restaurant or even a corner grocery store and buy some ready meal when you feel hunger pangs. After all, you are hungry. You’re doing something to take care of the hunger as soon as possible.

I get that. That’s what most people do.

The problem is, the hunger that you’re feeling may not linger for long. Those hunger pangs may be temporary.

This is why I suggest that you drink first when you get hunger pangs. You’d be surprised as to how quickly your hunger dissipates.

The secret here is to drink first. Now, don’t go crazy. There’s no need to go overboard. You don’t have to whip out a liter of water or a gallon jug and start pounding away.

No. Just a small cup would do. See if it does the trick. And then have another glass.

Another trick that I use is to first drink warm water. If you can get it, drink a little bit of hot water. You’d be surprised as to how much of your hunger pangs is actually just your body looking to rehydrate itself.

Stick to this plan: drink first when you get hunger pangs, drink warm water first, then drink more cold water. If that doesn’t do the trick, then decide to eat.

Eat Slowly

Once you have decided to eat, don’t rush through the process. I know, this is easier said than done.

If you’re like most Americans, you feel that you really don’t have much time. In fact, if you’re like most people, you’d think that time is a luxury. Believe me, I understand where you’re coming from and I totally get you.

But here’s the thing. If you just blow through your meal, your mind is not going to register satiety fully. It will still be partly hungry.

So, what do you think happens next? That’s right. You eat even more calories until you’re finally sated. Usually, in that context, your body only feels full when your stomach has expanded enough.

As you can well imagine, this is not a recipe for weight loss. You end up eating too much. This is why it’s a good idea to eat slowly.

You’re eating your keto meals. That’s awesome. But eat slowly.

This means that you get to enjoy your food more. It also gives your brain time to synchronize and line up with your body.

Because when you eat, you’re actually releasing chemical compounds through your body. It’s sending all sorts of signals. There’s this interplay between your brain and the rest of your body, particularly your digestive tract.

If you rush through your meals, this delicate balance of signals cascading into each other and reacting to each other doesn’t play out fully. So, you end up overloading your system with calories.

Eat slowly. There’s no rush. Enjoy each mouthful. Celebrate your food. Again, eat to live. Don’t live to eat.

Look at Each of Your Meals as Some Sort of Event

When you have chosen to eat slowly, your mind has opened itself to the possibility of looking at food as some sort of celebration. It is not just empty generic fuel that you just load up on so you can do more important things throughout the day.

Unfortunately, this is how most people view food.

Food is an end in and of itself. It is something to be celebrated. It is part of what makes life special. You need to slow down and eat more deliberately for you to really savor your food.

Once you’ve started to do that, then eventually, you will be able to look at your meals as some sort of event. It’s something to look forward to. It’s kind of like your feast for the day.

Eat More Mindfully

Not only should you eat slowly, but you should also be as conscious of the eating process as possible.

Savor each mouthful. Be aware of the flavors going through your mouth. Understand yourself more fully by experiencing your food preferences in a more direct way.

Different people have different tastes. Different people have different preferences. When you eat more mindfully, the meals say something about you.

They say something about your preference. They say something about the textures that you like. They are part of an event. You’re connected to the whole eating process.

When you eat, choose to eat. In other words, focus your attention on what you’re doing.

It is no surprise that a lot of people who are multitasking while they’re eating tend to eat too much. They also tend to eat more frequently.

How come? They’re not there. Their attention is somewhere else.

Maybe it’s in the email that they’re monitoring or maybe it’s in the social media updates that are obsessed about, or maybe it’s work. Maybe they’re talking to other people. Whatever the case may be, they are not letting the eating process unwind itself.

You have to understand that, just like sleep, eating is a big part of you. All people have to eat. It doesn’t matter what corner of the globe you come from, it doesn’t matter what your specific background is, you have to eat if you are a member of the human species.

It really is a tragedy that you go through your meals like it’s an afterthought. You have to pack as much meaning into it like you would with sleep.

One third of your life is spent sleeping. Well, a significant portion is also spent eating. Wouldn’t it be great if you’re more aware and appreciative of that percentage of your precious time you spend eating?

The good news is that this will pay off handsomely when it comes to weight loss. You’ll be able to keep the weight off because you don’t have to eat as much. And also, when you’re eating keto foods, you enjoy them better and they make you feel fuller for a longer period of time.

The ketogenic diet isn’t the easiest to follow. You have to be careful to eliminate certain foods and ingredients like wheat and sugar, which like to hide in sometimes surprising foods, and you have to stick to your percentages of fat, protein, and carbs. People don’t even think about certain things when they start out, which can make the diet harder or not as beneficial. Here are the most common mistakes to avoid (and what to do instead):

Mistake #1: Not planning ahead

You decide to go on the ketogenic diet and dive right in. Unfortunately, you still have a kitchen full of foods not allowed on the keto diet and no idea what to make for meals. You also don’t know what restaurants have keto-friendly options, or what brands you should look for at the store. This makes your new diet very difficult, and you always feel at a loss and tempted to break the diet. As soon as you make the decision to go keto, get rid of everything in your house that isn’t keto-approved. Look up recipes and start meal-planning, so you know exactly what to get at the store. You’ll feel much more prepared and less overwhelmed.

Mistake #2: Not anticipating the keto flu

The keto flu is what happens when your body transitions from burning carbs to burning fat. Symptoms include headaches, fatigue, and nausea. While most people get through it without too much trouble in a week or two, it can be uncomfortable, especially if you aren’t prepared for it. If you go about your normal routine and don’t know what to do when symptoms hit, you may start regretting your choice to go keto and back out. You’ll feel discouraged and disappointed in yourself. If you accept that the keto flu is coming, however,

you can do things to make it easier. Staying hydrated is very important, since you lose more water during this phase of the diet. You should also eat as much protein and fats as you need, without worrying about the percentages, and be sure to replenish your electrolytes (especially sodium) by drinking chicken broth with salt. If your symptoms are especially bad, it’s okay to eat some clean carbs (like a sweet potato or high-carb fruit) to make the adjustment easier.

Mistake #3: Not adjusting your exercise routine

Some people worry that they can’t build muscle on the keto diet, but you definitely can. You just have to adjust your routines and possibly the diet slightly to make the most of your workouts. Anaerobic exercise, which is intense and interval-based, isn’t improved by the keto diet because it relies on carbs. You can still do this type of exercise, but you should eat 15-30 fast- acting carbs before and after a workout. Aerobic and cardio exercise, however, can improve with the keto diet and doesn’t require any adjustments to your carb intake.

Mistake #4: Ignoring your electrolytes

Electrolytes are necessary to good health. On the keto diet, you lose them more than on other diets, especially during the first weeks of ketosis. Many people neglect these minerals, which can lead to potentially serious health problems. Be sure to get sodium, magnesium, potassium, and calcium through food or supplements, if necessary. Talk to your doctor about testing your levels, and be aware of how much you need per day for your best health.

Mistake #5: Not getting good sleep

Sleep is just as important to the body and mind as good food. Without good

sleep, your health will suffer. A lot of people have terrible sleep habits, like getting distracted by their phone and computers in bed, never getting up at the same time, and so on. There’s a lot you can do to improve your sleep quality. Make sure the room is completely dark and free from electronic blue lights, which have been shown to disrupt good sleep patterns. Start winding down an half or half-hour before bed, and turn off the TV and keep away from your phone and computer. Give your mind the chance to settle and prepare the body for sleep.

Mistake #6: Not finding support

When you change your diet dramatically, it will be hard. Lots of people believe they can do it alone, but they’re soon overwhelmed and discouraged. It’s very difficult to do anything by yourself; humans are built for community. To ensure long-term success, find a good support network, whether it’s people who are going keto themselves, or are just really good listeners and cheerleaders. Consider looking online for a group on a website like Meetup. You should also be clear with your family (if they aren’t going keto with you) about what you need from them in terms of support. That might mean asking that they keep treats out of the house or that they agree to eating only keto meals if you’re cooking. With good support, you’ll find the motivation you need to stick to your diet.

If you’re reading this article, you probably are a veteran of several diets. I can’t say I blame you because you are not alone. In fact, millions of Americans try one diet after another only to end up in the same place. Actually, too many of us go on diet after diet and we get heavier and heavier each time we try.

It’s bad enough that a lot of these diets are unable to keep the weight off but once you get off the diet, you gain more pounds. It’s a very frustrating situation and a lot of people have basically thought that outside of surgery, losing weight on a sustainable basis is pretty much a pipedream.

You’re in luck. It turns out, according to fairly recently search, that fat has actually gotten a bad rap. Based on these recent analyses, the real culprit for America’s exploding waistline is none other than sugar. You heard that right.

The old idea of eating a lot of fruits, starchy food and starchy vegetables is actually making you sick. It leads to inflammation; it increases the chances of developing certain types of cancer; and it inflames the system so much that it can put people at risk of cardiovascular diseases.

By loading up on eggs, avocados, and other high-fat, low-carb foods, you can live healthier while losing weight on a sustainable basis. The key is achieving ketosis. Don’t get scared of the term. Your

body can take only two forms of energy. Either it uses up the sugar in your bloodstream or it takes in fat in the form of chemical compounds produced by your liver called ketones.

When people achieve ketosis, they not only lose weight, but they get a nice burst of energy; they think more clearly; their skin improves and a whole long list of tremendous health benefits. If you are looking for a great way to adopt the keto diet and recalibrate your metabolism for sustainable weight loss, you are reading the right article.

In this article, I’m going to step you through the basics of a keto diet so as to maximize your chances of success. Please understand that this article is a framework. In other words, I’m not going to make you stick to a rigid system like a typical diet article.

This article is a framework. You basically work with your existing diet and you switch gradually over to a ketogenic diet and you stay there. This way, you experience less psychological internal resistance to your lifestyle change. This is less a diet article as it is a lifestyle-modification article.

Make no mistake, if you want the pounds to go and you want them to remain gone, you have to change your lifestyle. Stop going on diet after diet. Instead, change your attitude about certain foods and change your lifestyle. It can be done. This article will teach you how to do it.

How Does Weight Loss Normally Work?

What if I told you that weight loss is actually pretty straightforward. You might be thinking that I’ve lost my mind. If you are like most people who have been struggling with their weight, “simple” is not the first word to enter your mind when asked to describe dieting.

It’s easy to be frustrated about weight loss. A lot of people have a tough time losing weight and keeping the pounds off. However, when you look at human metabolism with a big picture of you, it’s actually pretty straightforward.

In fact, it can be reduced to a simple mathematical formula: calories in, calories out. When you try to lose weight, you really only have 2 options. It may seem like there are tons of weight loss options and systems out there, but it really all boils down to these 3 methods. Everything else is a variation of these 3 methods or categories.

Category #1: Eat less calories, but burn the same amount of energy.

In any given day, you are already burning calories. That’s right! Just by simply reading this article, you are burning calories. In fact, when you wake up and you breathe and digest food throughout the day as well as pump blood, you are burning calories.

The bottom line is if your body does anything at all, it requires energy. In other words, it’s burning calories. This is called your passive calorie burn rate. If you were to eat less calories than the amount of energy your body needs to function every single day, your body is forced to look at your stored energy.

In other words, it starts eating your fat and, eventually, your muscle tissues. That’s how it works. Your body has to get enough energy somehow to be able to do what it needs to do on a day to day basis.

When there is a deficit between the amount of calories you eat and the amount of energy you burn, your body starts to burn up fat.

Before you know it, you start weighing less and you start looking better and better.

Category #2: Eat the same amount of calories, but burn energy at a higher rate.

You can also choose to flip the script. When people decide to go to the gym or start doing physical exercises daily, this is what they’re doing. They eat the same amount of food, but they increase their physical activities.

Please understand that you don’t have to overdo it. You don’t have to do something dramatic in terms of your physical exertion levels. By simply just walking around the block or walking a longer distance from the parking lot to your office or school, you can burn more energy.

Again, the same process takes place. When you eat the same amount of calories but your body burns more energy, it’s going to start looking for other sources of energy. It starts to burn fat and then, eventually, it starts to burn muscle.

The end result is the same. You start losing weight.

Category #3: Burn the weight loss candle from both ends.

This is a no brainer. Since you know that you can lose weight just by eating less calories while burning the same amount of energy or you can eat the same amount of calories while burning more energy, why not do both? That’s the third option.

Again, self explanatory.

This is how weight loss normally works.

In terms of a big picture view, this is how weight loss normally works. It’s all about calories in, calories out. As simple as this may sound, people have a tough time doing this because of the standard American diet.

Now, please understand that thanks to modern food technology and transport systems, the standard American diet did not remain in the confines of the United States. If you are middle class pretty much all over the world, chances are you have adopted the standard American diet and it’s making you fatter and fatter.

The Standard American Diet, And Why You Can’t Lose Weight?

The standard American diet seems pretty innocuous at first glance. I mean, who has a problem with eating a certain amount of protein and a certain amount of carbohydrates in the form of fruits and vegetables and grains and small amount of fat, if at all?

It’s probably been drilled into your head for over several years that this is the healthy way to go. Nobody can really blame you for thinking otherwise. But what if I told you that the standard American diet, with its heavy focus on protein and carbohydrates, is actually making you sick and making you fat?

Carbohydrates and the problem with insulin

Whenever you have more than 12 to 20 grams of carbohydrates in your diet, insulin is going to be an issue. Normally, insulin is a good thing. Insulin, after all, is the hormone that unlocks your body’s cells so it lets in the sugar in your bloodstream. Once your cells absorbs the sugar, it then converts it into energy.

Well here’s the problem with insulin. It has a dark side. When insulin is in your system, your body uses blood sugar for fuel. This means it’s not burning fat. In fact, insulin has the effect of locking your fat cells so none of that energy gets out.

Your body is blocked from using fat as energy. That spare tire you’re walking around with will remain with you until and unless you deal with insulin. Reduce insulin and your body starts burning fat for fuel. It’s that simple.

The problem is the standard American diet has so much carbohydrates that people starts suffering from the excesses of insulin. Not only do they have spikes in insulin levels which leads to them feeling hungry throughout the day, a high-carb diet also inflames your system.

The truth about fat loss

If you want to burn belly fat or you just want to lose a lot of weight, you have to focus on controlling your insulin levels. It doesn’t get any simpler than that. When insulin is in the picture, it’s going to block off your fat cells and your body is not going to burn fat for energy. There’s no chance of it doing that.

The Keto Alternative

Thankfully, there is an alternative to using blood sugar for cellular energy. You can use fat. Now this flies in the face of all the health guidance you probably have heard throughout the years. I remember, since I was a kid hearing again and again, that fat is evil and saturated fat is bad for you. That’s all I heard.

Health authorities and advisory boards were saying that I should load up on mashed potatoes, rice, vegetables, fruits, so on and so forth. It turns out that it’s the other way around.

The real health emergency in America and elsewhere is the high amount of sugar (carbohydrates) in our diets. It’s the sugar that’s making us sick. It’s the sugar that is inflaming us. It’s the sugar that is positioning us to developing certain types of cancer later on. Who knew?

The ketosis alternative

If your body doesn’t use sugar for energy, its only other alternative is to use fat. Your liver metabolizes fat in the form of ketones. These biochemical compounds are absorbed by your cells and transformed into energy.

Ketosis explained

Ketosis refers to the biochemical process your body goes through when it starts burning fat for energy. Normally, your body burns sugar in your bloodstream as well as the sugar stored in your liver and muscles. Worst comes to worst, your body would turn protein into sugar courtesy of your liver.

When you burn fat for energy, your pancreas does not release insulin since there is no sugar involved. This means that you feel fuller longer. You’re no longer eating throughout the day like you would if you were on a standard carbohydrate rich diet.

The reason why a lot of people gain weight is because they can’t stop eating throughout the day. This is due to the fact that their insulin peaks and crashes several times during the day. These peaks and crashes trigger your brain to feel hungry. Your body starts sending out hunger signals and you can’t help but eat.

Obviously, the more calories you eat and the less calories you burn or if you burn calories at the same rate as you normally do, you end up storing those excess calories into fat. You let go of all of that when you switch over to fact. Your body burns fat instead of sugar, so you feel fuller for a longer period of time.

No, you’re not going to die with ketosis!

One of the most common misconceptions about going on a keto diet is that you end up polluting your blood with ketone bodies to the point that you die. This is a myth. Usually, the people who develop this condition called ketoacidosis are people who cannot naturally produce insulin.

In other words, people most prone to ketoacidosis are type 1 diabetics. There’s a good chance you’re not a type 1 diabetic. Most people aren’t. This is why you shouldn’t worry about developing ketoacidosis because at some level, your body is still producing insulin. It really can’t go completely off insulin.

Before we get into the specific foods you can and can’t eat on the ketogenic

diet and how to succeed, it’s good to know where the diet came from and how it works on a scientific level. The keto diet has origins stretching back to ancient times, but it took a thousand years before scientists knew exactly what was going on.

A Prescription for Seizures

People have suffered from seizures and epilepsy for thousands of years. Back in ancient Greece and India, the most common treatment was to stop eating or drinking. For some reason, fasting seemed to be prevent whatever was causing the seizures. For centuries, that was what patients had to go through – fasting or seizures. In 1911, French doctors developed a diet that could relieve seizures. It was vegetarian and low in calories. A few decades later, another doctor began experimenting, and learned that a diet low in carbs and high in fat also prevented seizures. Why?

Ketones Are the Key

When you fast, your body begins producing compounds known as “ketones.” These are distributed through the body as fuel, because the body needs something to continue functioning normally. These compounds also show up when you restrict your carb intake, because the body normally depends on carbs for energy. When you replace most of your carbs with fat, the body begins to turn fatty acids into ketones, and depends on those for fuel instead. Unlike carbs, however, excess ketones are not stored as body fat.

That doesn’t mean you should stop eating carbs completely. That’s actually very unhealthy, if not impossible. You can eat significantly less, however, and choose the quality of carbs. Refined carbs like sugar and white bread don’t offer much nutrition, so they mostly end up as body fat. Complex carbs like vegetables and fruit are much higher in good minerals and vitamins, so the carbs you do eat on the ketogenic diet are always complex. Less carbs trigger ketosis, which is the name of the ketone-producing process. That is what prevents seizures and results in other benefits, which we’ll discuss a bit later on.

The Macro on Keto Diet

Ketosis begins when your daily diet consists of a certain percentage of carbs, fat, and protein. That percentage is a mere 5-10% carbs, 15-20% protein, and 60-75% fat. For most people, that means eating just 20 grams of net carbs per day. For the record, a single slice of white bread has 13 grams. If you want to stay in ketosis, most meals should have just 7 net carbs per serving. What’s the difference between net carbs and total carbs? Total carbs count fiber, while net carbs doesn’t. That’s why complex carbs like vegetables are a much better choice, because they may have a fairly large amount of carbs, they also have a lot more fiber than white bread or candy.

What’s the MCT Diet?

In your exploration of the ketogenic diet, you might have seen the abbreviation “MCT” pop up. That stands for medium-chain triglycerides, which is the hot fat for the ketogenic diet. It’s found mostly in coconut products – especially coconut oil – and in smaller amounts in cheese and butter. This fat has been shown to promote a lot of ketone production, so lots of people eager to get into ketosis will focus on getting as much of it as possible. The MCT diet adjusts the percentage a little, so you’re getting 30- 50% of your total daily calories from MCT oils. Because MCT is more effective at producing ketones, you can have more carbs and protein while staying in ketosis. This makes the diet easier for a lot of people. The MCT diet was created in the 1970’s, but it’s more popular in the United Kingdom than the US.

The Advantages of the Keto Diet

The keto diet has stayed popular for years, and it’s because of the many benefits dieters report. Here are the top reasons to consider a low-carb diet:

The Diet Might Make It Easier to Lose Weight

When you cut out the highest-carb food from your diet, which includes sugar, you might experience weight loss. Combined with exercise, lots of people find they are finally able to reach their weight goals when on the ketogenic diet. This is because it isn’t eating fat that makes people overweight; it’s sugar and foods low in nutrients, but high in carbs. By eating less carbs and more nutrients, losing weight can become much easier.

The Diet Can Provide A Boost Of Energy

When you eat high-carb foods, your blood sugar rises quickly, and then crashes. Throughout the day, this rollercoaster of highs and lows is exhausting, and makes it hard to be productive. When you switch to high-fat foods and snacks, your energy levels become more staple. You’ll have more consistent energy through all your activities. Your mental clarity can also improve, since the brain is mostly fat, and loves the fat found in keto staples like salmon, avocados, nuts, and coconut oil.

You Won’t Feel Hungry On The Keto Diet

A lot of diets are characterized by hunger. You are supposed to eat less and you end up feeling hungry all the time. That isn’t a problem on the keto diet. The body uses fat and quality proteins a lot more efficiently than refined carbs, which rush through the system and leave you feeling empty quickly

after eating. You won’t need to snack during the day as much after filling keto meals, and that can result in weight loss, too.

The Diet Can Result In Healthier Skin And Hair

The keto diet is so effective at treating dry hair and skin, there’s even a term for it: the “keto glow.” Lots of people find that after switching to a keto diet, their hair becomes sleeker, shinier, and healthier. Dry or acne-scarred skin is also hydrated by all the good fats, while even finger and toenails can become stronger and healthier-looking. In addition to encouraging more foods that help hair and skin, cutting out sugar and processed foods on the keto diet most likely plays a role in the glow, as well.

The Diet May Help Protect Against Serious Diseases

While more studies are needed to support this reason, there is research out there that suggests the ketogenic diet may protect people from certain diseases. Healthy fats lower bad cholesterol, a major cause of heart disease, while losing weight is also healthy for the heart. As for the brain, at least one study showed that being in ketosis improves a person’s memory. When given MCT oil, Alzheimer’s patients’ brains produced more ketones.

All of us have guilty food pleasures. You know it. I know it. Everybody knows it.

The problem is a lot of people think that they should keep this information to themselves. In fact, if you ask them about their guilty food pleasures, you are sure to get some embarrassed responses. People will admit that they do have guilty pleasures, but you can bet they will bend over backwards to come up with all sorts of excuses and rationalizations why they eat the way they do.

The good news is you don’t have to beat around the bush. You don’t have to give yourself excuse after excuse why you have certain guilty food pleasures. There’s no shame in that game if you know how to play it right. That’s how it works.

Sadly, a lot of diets out there make a big deal about your guilty pleasures. They tell you that you’re doing something wrong. They make you feel lousy. They make you drop your guilty pleasures and turn your back on them completely.

I’m telling you this is the reason most diets fail. Most diets try to impose some sort of new eating system on you that involves cutting out whole classes, categories, and flavors from your diet vocabulary.

Sure, in the beginning, you are able to lose weight like it’s going out of style. In the beginning, all those pounds start to melt off. You start looking better when you look in the mirror and you feel like a million bucks. So far, so good, right?

Sooner or later, all that weight comes back. It is unsustainable. The reason is simple. You have grown accustomed to eating a certain way. You have certain food habits. When you adopt the typical diet, you are forced to let go of all of these and simply choose to eat a completely new set of food. What if you don’t have that taste profile? What if you don’t have a natural preference for the flavor profiles of those food items?

This is the reason people keep hitting one wall after another when it comes to losing weight. All of that weight comes back. It is all unsustainable. Until the keto diet came along.

The Keto Diet Celebrates Your Guilty Pleasures

Most people love fatty food. You can say it. You can admit it. There’s no shame in that game. The truth is all of us have these guilty pleasures. Some people like fatty and salty foods. Some people like just fatty foods. Other people like the texture of fatty foods.

It’s easy to see why people feel guilty. For the longest time, we’ve been told by the medical establishment in the United States and elsewhere that high-cholesterol foods and high-fat foods are bad for us. This has been the scientific establishment’s mantra for several decades now.

Lo and behold, in the past decade, we discovered that food items like the egg and animal fat actually aren’t as bad as we thought. In fact, in many cases, they are actually quite healthy because fat, it turns out, has been unfairly demonized.

The real villain, if you’re looking for one, is sugar. Sugar inflames your system. Sugar creates some sort of cascading chain reaction in your biochemistry that leads to really bad outcomes.

Fat has been demonized and made to look like the bad guy. This is why the keto diet is so popular. People are now embracing their guilty pleasures. This is the best thing that keto has going for it. There’s nothing to hide. There’s nothing to apologize for. Embrace your guilty pleasures but do it right.

Click here for the bulletproof keto diet blueprint that would enable you to unlock the full benefits the keto diet brings to the table.

Please understand that the worst thing that you can do is to jump into any diet with both feet with very little preparation. By downloading this blueprint, you will know how to prepare mentally and physically for your keto diet journey.

The secret is sustainability. When properly prepared, people who adopt the keto diet are able to stick to it. They eventually get off the diet rollercoaster where they lose weight only to gain it all back soon enough. Say goodbye to all of that by downloading this amazing keto diet blueprint.

Let’s face it, there are lots of misconceptions out there about the keto diet. People haven’t done their research. People relied too easily and what their friends tell them. In fact, too many individuals, who would otherwise benefit from this amazing diet, let Facebook comments and link shares discourage them.

This really is too bad, because if they only knew, they probably would benefit quite a bit from the keto diet. What benefits?

Well, imagine eating fatty and greasy foods with a clean conscience. I know, sounds too crazy to be true. Well, that’s exactly what you get with the keto diet. You can indulge in your ‘guilty’ food

pleasures and not have to worry. Keto enables you to melt off your fat by, you guessed it, eating fatty foods. What’s not to love?

Another key benefit keto brings to the table is its inflammation fighting properties. Please understand that inflammation is bad news. The reason why the Standard American Diet (rich in carbs) is making so many people sick is because it is an inflammatory diet. You end up bloated because your carb intake sucks up so much fluid.

I wish I can say that this is the extent of the inflammation you suffer from a standard high carb diet. Nope. Not even close. Not only do you bloat up because of all that extra water, your nerves, cardiovascular system, kidneys, even your skin all bear the brunt of all that extra water. Your blood pressure remains elevated, your skin starts to wrinkle up, you end up suffering from brain fog, I can go on and on. To say the least, inflammation is bad news.

When you switch over to a keto diet, you cut down dramatically on carbs. This means there’s less water absorbing hyper spongy carb molecules in your system. Not only will your body start expelling your ‘water weight’ (which is great news for people trying to lose weight), you will also get better skin. All that inflammation weighing down on your skin and prematurely aging and wrinkling it disappears.

Similarly, your nerves get a much needed break and neurotransmitters in your brain and central nervous system do a much better job sending nerve signals. This translates to less ‘brain fog’ and increased mental alertness. Finally, getting rid of much of that water in your system means your blood vessels get to relax and your blood pressure starts to normalize.

I’ Going To Die

Still, if you believe in some common myths about ketosis, ketogenic foods, and the keto diet in general, you would cut yourself off from the awesome benefits listed above.

Here are some common myths you need to keep an eye out for so you don’t get thrown off track.

One of the most common misconceptions about the keto diet is that ketosis is the same as ketoacidosis. Ketosis, of course, is the metabolic process your body goes through when it burns fat for energy. On a standard diet, your body burns sugar for energy. This means when you eat carbohydrates, your body processes those calories into energy.

This is the body’s default setting, but the body does have an alternative. It can use fat for energy; this process is called ketosis. Your body releases the fat stored in fat cells all over your body. This fat is then turned by your metabolic system into chemical compounds called ketones. Your body’s cells then absorb ketones and burn these molecules into the energy your body needs to continue living.

Ketosis is the foundation for the keto diet. Unfortunately, a lot of people confuse ketosis with ketoacidosis. The former is safe. The latter is deadly. Obviously, they are not one and the same.

Ketoacidosis is a condition where your body builds up too many ketone acids, which is the byproduct of breaking down fat. When your body builds up too much ketones, you can die. The good news is, for most people, ketoacidosis is not a risk at all. This condition really only becomes a risk if your body does not produce any insulin whatsoever.

Put simply, it mostly affects people who have type I diabetes. If you’re like most people who are thinking of trying the keto diet, and you can produce insulin normally, you have nothing to fear. You have to understand that even within the keto framework, you’re still taking in a little bit of carbohydrates. This is usually enough to flip on insulin for a small period of time in your system to prevent ketoacidosis.

Don’t think for a second that just because you’ve switched over to burning fat as energy that ketoacidosis is going to be a real threat; it isn’t. As long as you are able to produce insulin naturally, you should be

I’m Going To Enjoy My Food

One of the most discouraging misconceptions regarding the keto diet is that the food is simply hard to enjoy. Many people think that the quintessential keto meal plan is chockful of butter sticks, tons of eggs, and liquid fat. In other words, to many people, the keto diet is loaded with waxy tasting one dimensional food items you’d rather forget.

This can’t be further from the truth.

If you think about it, a lot of the foods that you eat are things that you would consider “guilty pleasures.” I’m talking about fatty and salty food. You are halfway keto and you don’t even know it.

All of us have some sort of guilty pleasure when it comes to fatty foods. You know you shouldn’t be eating it, but you do it anyway because it tastes so good. Can you imagine changing your diet so that you basically eat your guilty pleasures all the time?

I know, sounds crazy, but that’s precisely what the keto diet is. It helps you load up on fat (the food that you were supposed to avoid), and you end up losing weight and becoming healthier. Please understand that there are a lot of misconceptions about high-fat foods.

I’m going to go into this issue in-depth with myth #3. But just because people have been saying the same things over and over again for decades, doesn’t necessarily mean it’s true. You can enjoy the vast majority of your meals on a keto diet.

In fact, if you want to switch over to the keto diet, the easiest and the tastiest way possible, click here for the keto blueprint that will help you adopt this diet quickly and easily

For several decades now, we have been led to believe that foods high in fat are very bad for us. This has been the conventional wisdom going on for 50-60 years. It turns out, according to fairly recent research, that high-fat foods are not the culprits for America’s ever-expanding waistline and obesity epidemic.

Loading up on eggs and fats will not lead to a dietary death sentence with everything else being equal. For all that fat and cholesterol to eventually kill you, you have to do something else-pump your system with carbs. Carbohydrates inflame your system. When you pair a high fat intake with an inflamed cardiovascular system, you run the risk of developing blood clots. This leads to strokes and other cardiovascular accidents.

When you cut out carbs from your diet, you discover the real truth about dietary fat intake. The truth is the precise opposite of what you have been hearing for decades now. High-fat foods actually improve your health. Who knew? After all, we’ve been told time and time again that high-cholesterol foods can make us sick. Who is the real dietary bad guy? Sugar, that’s correct. When you load up on polished white rice, potatoes or refined flour products, it’s only a matter time until you get sick.

Carbohydrates inflame your body from nasty skin, pimples, high blood pressure, cardiovascular issues, certain types of cancer. I can go on and on. Sugar brings all these to the table; bad news. The truth is, high-fat foods are actually more consistent with how the human body has evolved.

When you look at our ancestors, the main things that they’re looking for are fatty foods, because they feel fuller for a longer period of time. Fat is also metabolized by your body into compounds that are actually very healthy for you.

There are many high-carb, high-starch foods like rice, you could easily replace with keto-friendly ingredients. Don’t think that just because these substitutions are not obvious, that they are impossible. The secret to staying on a keto diet involves your tastes. That’s the bottom line.

You don’t have to change your flavor preferences. You don’t have to become a completely new person to adopt the keto diet. You can hang on to your taste preferences.

You cannot impose a new system on yourself. You can’t say to yourself that you can switch from liking certain flavors to developing a liking for a completely different set of flavors. That kind of strategy rarely works, if at all.

One of the main reasons why people go from one diet to another is the fact that they expect the diet to change them. They bend over backwards trying to twist their taste preferences and habits to fit their new diet. Sure, they might be able to pull this off for the first few weeks. But eventually, old habits catch up. Too many people end up where they began. In fact, whatever weight they lost at the beginning of their new diet comes raging back.

To make things worse, they end up weighing more after their diet than when they began. This happens all the time because people impose new tastes on themselves. They put unnecessary pressure on themselves to totally change.

With keto, you only need to find a keto substitute for the high carb dishes you enjoy. There’s no need to totally forget about your taste preferences or ‘go to’ meals. You don’t have to change yourself drastically for the keto diet to work for you.

Just because you’re used to a certain way of eating, doesn’t mean there’s no keto substitute. There is always a keto substitute. It all boils down to how eager you are in making that transition. To make things easier on yourself, click here to get a framework for a bulletproof keto diet transition plan.

With a little bit of creativity, you won’t have any problems finding keto substitutes for many of the old standby dishes you’re accustomed to.

Here is the great thing about the keto diet; you don’t have to change your schedule. Seriously, I know that comes as a shock to a lot of people who have tried diet after diet. After all, if you have gone on some sort of weight loss or weight management program, you know that time is always an issue; not so with keto.

You just have to be clear about your taste profile; what kind of flavors do you personally prefer. Once you have a game plan going, then the meal plan pretty much assembles itself. Nine times out of ten, a lot of the dishes that you already enjoy can be converted to a keto version with minimal effort and substitution.

Since keto meal plans are so loaded with fat and are so filling, you can feel full with a fraction of the serving you normally expect of your old standard American diet.

The bottom line is you find keto ingredients that meet your flavor profile. It really is that simple. With a few adjustments, you can switch over to a keto diet and eventually turn it into a lifestyle. That’s how you keep the pounds off pretty much permanently.

If you want to get the inside scoop on how to switch over to a keto diet, to reap a long list of benefits, click here.