{"id":3351,"date":"2017-05-27T03:45:33","date_gmt":"2017-05-27T03:45:33","guid":{"rendered":"http:\/\/nextstopadventure.com\/?p=3351"},"modified":"2017-10-19T13:18:39","modified_gmt":"2017-10-19T13:18:39","slug":"surviving-first-month-keto-diet","status":"publish","type":"post","link":"https:\/\/nextstopadventure.com\/index.php\/2017\/05\/27\/surviving-first-month-keto-diet\/","title":{"rendered":"Surviving My First Month on the Keto Diet"},"content":{"rendered":"<p class=\"p1\">I don\u2019t usually discuss health\/fitness topics on this blog, but I felt the need to since this is a lifestyle change I am in the process of making right now. I started the \u201cketogenic\u201d or \u201cketo\u201d diet on April\u00a024, just about 1 month ago.<\/p>\n<h2 class=\"p1\" style=\"text-align: center;\">Keto Diet, Defined:<\/h2>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/AOJxfh0b3o8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\">To put it simply, this diet is a high fat, medium protein, low carb diet. The goal of this diet is to put your body into a state of ketosis, which means that it starts burning your fats for energy instead of the [normally] readily available glucose. By limiting the availability of glucose (sugars), the body creates the alternative fuel called ketones. The body runs almost entirely off fats, which also turn your excess fat into fuel as well as the fats you are eating in this diet.<\/p>\n<h2 class=\"p1\" style=\"text-align: center;\">What can\/can\u2019t you eat?<\/h2>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3362 aligncenter\" src=\"http:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/636171967138544816-556992187_mean-girls.gif\" alt=\"\" width=\"518\" height=\"291\" \/><\/p>\n<p class=\"p1\" style=\"text-align: center;\"><a href=\"https:\/\/az616578.vo.msecnd.net\/files\/2016\/12\/13\/636171967138544816-556992187_mean%20girls.gif\">(Source)<\/a><\/p>\n<p class=\"p1\">Of course, the next question is \u201cwhat do you eat on this diet?\u201d since like me, I associate the word \u201cdiet\u201d with death, oops I mean \u201crestriction.\u201d<\/p>\n<p class=\"p1\">The answer is ratio varies within the following ranges: <b>60-75<\/b>% of calories from fat (or even more), <b>15-30<\/b>% of calories from protein, and. <b>5-10<\/b>% of calories from carbs. To find a more personalized ratio, visit this <a href=\"https:\/\/keto-calculator.ankerl.com\/\">keto calculator<\/a>.<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span><\/p>\n<p class=\"p1\">This means lots of non-starchy vegetables, bacon, eggs, avocados, butter, olive oil, salmon, fatty meats, and low glycemic index fruits like berries.<\/p>\n<p class=\"p1\">What you can\u2019t eat includes: potatoes, corn, sugars, breads, anything high in carbs (and low in fiber).<\/p>\n<p class=\"p1\">The goal for each person is a little different, but generally the rule of thumb is to stay between 50-20g of NET carbs per day.<\/p>\n<p class=\"p1\"><b>Net carbs = total carbs &#8211; fiber <\/b><\/p>\n<h2 class=\"p1\" style=\"text-align: center;\">How do I start?<\/h2>\n<p class=\"p1\">I was inspired by my coworker, and my non-stretchy pants\u00a0to start this diet. I did research for about a week, and then jumped in. I highly suggest meal planning to get you at least through the first week so you don\u2019t accidentally grab that candy bar from the vending machine at work!<\/p>\n<p class=\"p1\">First steps:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\">Getting the daily NET carbs down to &lt; 50g, preferably to 20g. &#8211; Most of the carbs should be fibrous leafy greens<\/li>\n<li class=\"li1\">Keep protein intake moderate &#8211; Don\u2019t rely on protein to fill the void!<\/li>\n<li class=\"li1\">Increase the proportion of your diet that comes from fats &#8211; Eat that bacon, avocado, and salmon!<\/li>\n<li class=\"li1\">Increase the amount of water you drink &#8211; Most sources suggest at least 64-100 fl oz per day<\/li>\n<li class=\"li1\">Up your intake of salt, potassium and magnesium<\/li>\n<\/ul>\n<p class=\"p1\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3363 aligncenter\" src=\"http:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid.jpg\" alt=\"\" width=\"640\" height=\"678\" srcset=\"https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid.jpg 640w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid-283x300.jpg 283w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid-200x212.jpg 200w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid-400x424.jpg 400w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/keto-food-pyramid-600x636.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p class=\"p1\" style=\"text-align: center;\">(<a href=\"http:\/\/antranik.org\/wp-content\/uploads\/2016\/07\/keto-food-pyramid.jpg\">Source<\/a>)<\/p>\n<p class=\"p1\">A good way to think of it is limit the carbs, protein is a target amount, and fat is to satiety. So if you\u2019re hungry, you probably need more fat in your life. (Weird, right?!)<\/p>\n<p class=\"p1\">I recommend using <a href=\"https:\/\/www.myfitnesspal.com\">My Fitness Pal<\/a> to track your macronutrients at the very least in the beginning to see where you can adjust. I\u2019ve also been using it to track my weight, measurements, and calories.<\/p>\n<p class=\"p1\">It\u2019s weird that as soon as you start eating way more fat and way less carbs, how full you get without nearly as many calories.<\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\" style=\"text-align: center;\"><strong>Information I\u2019ve Found Helpful So Far<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><a href=\"http:\/\/www.ibreatheimhungry.com\/2014\/01\/3-day-keto-kickstart-menu-plan.html\">Your 3 Day Keto Kickstart and Menu Plan<\/a><\/p>\n<p class=\"p2\"><a href=\"https:\/\/www.reddit.com\/r\/keto\/wiki\/faq\">FAQ on Keto Reddit<\/a><\/p>\n<p class=\"p1\"><a href=\"https:\/\/www.reddit.com\/r\/keto\/\">Everything about Keto<\/a><\/p>\n<p class=\"p2\"><a href=\"http:\/\/alldayidreamaboutfood.com\/\">All Day I Dream About Food &#8211; Keto Recipes<\/a><\/p>\n<p class=\"p2\"><a href=\"https:\/\/www.wholesomeyum.com\/\">Wholesome Yum &#8211; Keto\/Low Cab\/Paleo\/Whole30 Recipes in 10 Ingredients or Less<\/a><\/p>\n<p class=\"p2\"><a href=\"http:\/\/stepawayfromthecarbs.com\/\">Step Away From the Carbs<\/a><\/p>\n<p class=\"p2\"><a href=\"http:\/\/www.ibreatheimhungry.com\/\">I Breathe I&#8217;m Hungry\\<\/a><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\" style=\"text-align: center;\"><strong>Experiences &amp; Thoughts<\/strong><\/p>\n<p class=\"p1\" style=\"text-align: center;\">First of all, I am doing this diet with my husband <a href=\"http:\/\/nextstopadventure.com\/index.php\/about\/my-family\/\" target=\"_blank\" rel=\"noopener noreferrer\">Brighton<\/a>. I would say that neither one of us are very good at dieting in general, but this diet has been fairly easy to stick to, all things considered. I didn\u2019t experience major withdrawal within the first few days, but I know Brighton did. I decided to do this diet because I wanted to lose weight, be healthier, and stop eating so much sugar. I also was experiencing major diet boredom (with the exception of<a href=\"http:\/\/nextstopadventure.com\/index.php\/2017\/02\/04\/review-blue-apron\/\"> our Blue Aprons<\/a>), and if you ask Brighton, it was a major issue.<img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-large wp-image-3365 aligncenter\" src=\"http:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-1024x683.jpg 1024w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-300x200.jpg 300w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-768x512.jpg 768w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-200x133.jpg 200w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-400x267.jpg 400w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-600x400.jpg 600w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-800x533.jpg 800w, https:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/Home-Chef-1200x800.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>(<a href=\"http:\/\/dqk8ajncn0ugr.cloudfront.net\/wp-content\/uploads\/2016\/09\/Home-Chef.jpg\">Source<\/a>)<\/p>\n<p class=\"p1\">Since we loved having Blue Apron so much, we decided to find meal prep delivery kits that allowed us to choose low carb\/paleo options\u2014 <a href=\"https:\/\/www.homechef.com\/invite\/1RnkoI8Q71rW\">Home Chef <\/a>(low-carb) &amp; <a href=\"http:\/\/sunbasket.com\/3free\/Hilary651476\">Sun Basket<\/a> (paleo). I know that these are slightly different that strictly \u201cketo\u201d but we feel that as long as they don\u2019t kick us out of ketosis, we should be good. Plus, it\u2019s part of the reason I found it possible to continue. Less meal planning, less grocery shopping = more likely to succeed in my book!<\/p>\n<p class=\"p1\">In general, I have felt more satisfied with less food on this high fat diet. When I want sugar (because I have a major sweet tooth), we make bacon and by the time I\u2019m done making\/eating that, I don\u2019t want anything else! It\u2019s working well for me right now.<\/p>\n<p class=\"p1\">With that being said, I have had a couple \u201ccheats\u201d in the past few weeks, to maintain my sanity. I regretted having a super sugary cider at a concert, which instantly made me feel awful and my stomach was upset the rest of the time. I also cheated with having sushi rolls (because of the rice). I was able to get back into ketosis within about 24 hours with focus, so I felt okay with that cheat. Brighton and I both want this to be a long term lifestyle change so having little treats here and there will be allowed, as long as they are monitored very closely.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3361 aligncenter\" src=\"http:\/\/nextstopadventure.com\/wp-content\/uploads\/2017\/05\/tumblr_n9prbnergL1rjvh4ro1_250.gif\" alt=\"\" width=\"392\" height=\"224\" \/><\/p>\n<p style=\"text-align: center;\">(<a href=\"https:\/\/68.media.tumblr.com\/3fef70e39e64a367d7c18a6f66a9912c\/tumblr_n9prbnergL1rjvh4ro1_250.gif\">Source<\/a>)<\/p>\n<p class=\"p1\">I don\u2019t know if I would say that I feel like a whole new woman or anything with this change, but I feel like my mindset is overall more positive and I feel like I am finally making progress with this diet, which has NEVER happened before. I used to think that I couldn\u2019t lose weight because of my insulin resistance. I would workout like crazy and see no progress. With this diet, I feel that this is truly helping me become healthier and maybe even reversing some of the damage sugar has done to my body.<\/p>\n<p class=\"p1\">For example, I recently visited the doctor and they said someone like me who has high cholesterol should not be doing this diet. High cholesterol runs in my family, and it\u2019s been in the \u201chigh\u201d range since I was a young and fit 18 year old. They tested my cholesterol at the appointment, called me with the results, and my jaw literally dropped. My numbers had dropped 55 points! Lower than I was at 18! The only change I\u2019ve made is this diet.<\/p>\n<p class=\"p1\">I&#8217;ve lost just about 12 in 5 weeks! I&#8217;m happy and proud of the progress I&#8217;ve made so far.<\/p>\n<p style=\"text-align: center;\"><strong>Moving Forward<\/strong><\/p>\n<p>Moving forward, I&#8217;d like to continue to follow the keto diet. Brighton and I have a lot of weight that we&#8217;d like to lose and keep off. Maybe when we hit our goal weight, we&#8217;ll switch to a more balanced macro-based diet, that&#8217;s low-carb of course. I&#8217;d like to track my progress and experiences through follow ups, and my blog readers need to keep me accountable!<\/p>\n<p style=\"text-align: center;\"><strong>Have I inspired you to give Keto a try yet?<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I don\u2019t usually discuss health\/fitness topics on this blog, but I felt the need to since this is a lifestyle change I am in the process of making right now. I started the \u201cketogenic\u201d or \u201cketo\u201d diet on April\u00a024, just about 1 month ago. Keto Diet, Defined: &nbsp; To put it simply, this diet is [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[131,119,13,286],"tags":[427,426,385],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Surviving My First Month on the Keto Diet &#187; Next Stop: Adventure<\/title>\n<meta name=\"description\" content=\"Hiking Adventure Travel Blog Wedding Planning Lifestyle Recreation Photography\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nextstopadventure.com\/index.php\/2017\/05\/27\/surviving-first-month-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Surviving My First Month on the Keto Diet &#187; 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