4 Things Most People Get Wrong

80% of the people I work with are doing keto incorrectly and they don’t even know it.

This is totally NOT their  fault and it’s not YOUR fault. I did keto incorrectly when I first started too….

I am repeatedly horrified by the amount of incorrect information out on the internet -- in general--but I’m specifically talking about blatantly incorrect advice about the keto diet.  A lot of it is even published by self-proclaimed “experts”... with so much incorrect information out there it’s difficult to know what to do.

I run across so many things that make me go HMMMMMM….

Now, grab your notebook and your pen-- turn off the distractions… and let’s go!

Towards the end of the video, I mention labwork-- more information is coming on this! If you want to dive into this right away, send me an email at tara@wholebodyliving.com and we'll set up a time to do a Skype call!

Understanding The Keto Diet

Sea Salt Recommendation:

• Redmond's Sea Salt

Book Recommendation:

Art and Science of Low Carb Living book

Electrolytes:

• Keto Electrolyte Drink Link to Blog Post
• Hi-Lyte Products for rapid rehydration

Magnesium Supplements:

• Epsom Salts 
  • Use 2 cups epsom salts in your bath water and soak for 20-45 minutes
• Magnesium Glycinate Supplement

Bone Broth:

Kettle & Fire Bone Broth

•  Kettle & Fire Bone Broth is the only commercially made bone broth we drink personally because it's widely recommended by the experts.
• Alternately, you can make your own homemade bone broth. We do this from time to time..but it is a lengthy process and stinks up your kitchen a bit 🙂
• If you're on-the-go or busy... give Kettle & Fire a try 🙂

What TO Eat & What Not To Eat

Video: Keto Grocery Store Tour

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On this fast-track program, we’re going to dive right into the HOW TO of the Keto Diet because I know you want to get started on the journey right now.

 Today, I’m going to walk you through what you can eat on the Keto Diet. Make sure you have downloaded your printable worksheets so you have a reference for what you can and can’t eat.

 Now let’s jump into what you can eat on the keto diet by talking about what you can’t eat.

Foods that are off limits on a keto diet include:

• Grains
• Beans & Legumes (green peas and green beans are allowed)
• Starchy vegetables (potatoes, corn, etc)
• Low-fat dairy
• Processed foods
• Refined Sugar
• Some sugar alcohols if they spike your blood sugar (I’ll teach you how to determine this later)

A well designed Keto Diet also omits the following foods:

• Diet Soda
• Alcohol
• Sugar alcohols xylitol, maltitol and sorbitol
• Refined vegetable oils including sunflower oil, peanut oil, canola oil and blended vegetable oils because they are highly inflammatory.

Controversial

• Peanuts are a legume, not a nut. Some people decide to allow peanuts.
• Bacon & processed meat: Did you know that processed meat is a known carcinogen? You can find it listed on the American Cancer Society’s website as a Group 1 Carcinogen to humans.
  • Also on this list are arsenic, formaldehyde and plutonium.
  • You’ll find a link in the notes below this video
• According to Cardiologist Dr. William Davis
  • “Cured, processed meats, such as sausage, hot dogs, salami, bologna, and bacon, have a color fixative called sodium nitrite, an additive that has been confidently linked to gastrointestinal cancers. Risk is likely dose-dependent: The more you ingest, the greater the long-term risk.”
  • The lesson is to avoid sodium nitrite in all of your processed meats if you choose to eat them at all.

The next question is…. So what DO I EAT on a Keto Diet?

Here's your downloadable guides:

• Keto Food List
• Keto No-No List
• Keto Food Tracker Worksheet

How To Meal Plan

A lot of us make meal planning way too complicated. Fortunately, on a keto diet, it becomes very simple and something you'll learn to do "on-the-go".

If you have children or family member's not on the keto diet, all you need to do is add an additional side for them. Options could include brown rice, whole-grain pasta, starchy vegetables, whole-grain bread, potatoes, etc.

Download your meal planning worksheet here.

To meal plan, schedule a date with yourself to go through the process.

Print out the meal planner worksheet as well as the approved food list and the no-no list.

Create your meal plan based on these lists.

In the beginning of the Keto Diet, I encourage you to stick with simple foods that are quick and easy to prepare. Avoid packaged foods, shakes and bars and instead choose whole foods from the approved food list.

Next week, we'll be covering how much to eat. For now, just focus on transitioning into your keto diet.

If you're already on the keto diet, review the No-No list and work on omitting any foods you see on this list that you've allowed yourself up until now.

Whether you're new to Keto or have been on the Keto Diet for awhile, comment below and tell us what you're adjusting. What is your goal this week? You can even type up and post your meal plan in the comments to inspire others and to get feedback!

When it comes down to it, meal planning is simple WHEN you sit down and do it. It becomes difficult when we attempt to fly-by-the-seat-of-our-pants.

Why haven't I provided done-for-you meal plans?

I could make you 500 meal plans and have you dismiss them because of personal dietary preferences...the most successful meal plans is the one you create with intention. THIS meal plan fits your dietary preferences, your lifestyle and can be used over and over again!

Never throw away a meal planning worksheet! Instead, scan it, snap a picture of it or file it so that you can re-use it on an especially busy week! Flip over the page and write what  you did and didn't like about the meal plan that week and what adjustments you might make next time. This will save you time in the long-run!