Thinking of switching from the Standard American Diet to a more optimal way of eating, like Keto or Carnivore?
Here are some tips to help you get ready for the transition.
Start Slowly
If you have a sweet tooth and are drinking soda, begin by cutting out the soda. Diet soda is no good either as artificial sweeteners can also affect your blood glucose levels. Switch to an unflavored seltzer or sparkling water.
If there are any other obvious sugary foods you take regularly, think of a better substitute.
Supplement Electrolytes
Electrolyte supplements provide additional sodium, potassium and magnesium that you will need as you make a transition from a SAD (Standard Atrocious Diet) to a clean way of eating.
If you are fasting, please be aware that some electrolyte brands can break your fast. If fasting is your objective, choose a product that’s zero-calorie and free from flavorings and fillers.
Reduce Carbs
Try to reduce or eliminate carbs, especially the sugary, starchy processed carbs like bread and potatoes.
If you’re on the Ketovore plan, make sure it’s low carb veggies at the END of a full fatty meat meal and only twice a week.
Eat Nutrient-Dense Foods
Meat, seafood, dairy, and eggs are the most nutrient-dense foods on the planet.
These foods should form the core of your diet. Or all of it if you are planning to try Carnivore!
Build Lean Muscle Mass
Lift heavy things or use your own bodyweight!
Having lean muscle mass will help keep your glucose levels low without requiring a lot of insulin production.
Get Good Quality Sleep
When we are sleep deprived, we use more insulin than we need, even when we eat the same foods. Aim for 7-8 hours per night.
Reduce Stress
If you are stressed out and cortisol levels are high, you are going to struggle to lower insulin and lose weight.
Yoga + meditation + breathwork are perfect ways to lower cortisol levels.
Move Your Body
Try to move more throughout the day, especially after meals. I encourage you to take a 10 minute (or more) walk after your last meal of the day to reduce glucose levels in the blood and decrease insulin production.
Take a Sky Break
Try to take a “sky break” several times a day outside. Look towards the sun and get some light on your retina. This will help set your circadian rhythm.
Get your Omega Oils
Eat lots of Omega-3 rich foods to reduce inflammation in the body.
Have some sardines, cod liver or seafood at least twice per week. This will improve insulin resistance and your lab-work numbers.
BONUS TIP
No snacking! Eat 1 or 2 meals a day with nothing in between!
Get One-to-One Coaching with Me
Are you looking for personalized advice and support on your Carnivore or Keto journey?
Book an online coaching session with me today!
