We're going to dive into a couple of tips to help you on your keto or low carb journey. Oftentimes people will say that they want to start eating keto or low carb, but they don't really want to track everything that they eat. But if you're just mindful about certain things, then you don't have to track as much.
Hey everybody! Welcome to the Keto Mom page. My name is Stephanie, and we're going to dive into just a couple of tips to help you on your keto low-carb journey. The most common questions that I usually get are, "I just need to get started", or "I need to restart".
Maybe this summer there weren't any great choices, and the kids are back in school. You're just getting a routine back on track, maybe you just need to get started or you need to restart and get focused. Wherever you're at, I want to give you some simple tips that don't require a lot of tracking.
Oftentimes people say that they want to start eating keto or low carb, but they don't really want to track everything that they eat. If you're just mindful about certain things, then you don't have to track as much.
It just depends on your goals and it depends on where you're at. If you can be mindful, then you don't have to track. If your goal is to lose 70 pounds and you need to be super restrictive, then you're going to want to track your food. Either way, I'm going to give you some tips.
We just got home from CrossFit a little while ago, and it was a hard workout. I often get asked what protein I use, so I'm shaking up my Keto protein right now because I really need it after cross-fit. My kids also made some tuna fish, so I quickly grabbed a tuna wrap and I love it.
I am not really picky with food, I can do the same meals, the same drinks, and the same flavors. Some people wish they could blend it, I prefer ice cold. I drink a Keto protein every time I work out or a protein shake because my goal is to gain muscle, therefore I need more protein.
"Are you strict keto?"
"Do you track everything that you eat?"
I actually did years ago, but I don't do that anymore. I know what to eat now, and I know that if I'm going to eat something that's not going to serve my body, I'm going to pay for it. I know that I need to eat or drink more protein because my goal is to gain muscle.
So if you've never tried our keto protein, there are lots of different flavors. I am loving this new one called lemon shortcake. If you want to know more about a trial pack, you can try one single flavor or a couple of flavors, just message me and we'll chat.
"Is it a meal replacement?"
It's not, it's a protein shake and you can add things to it. Every morning, my girls usually grab berries, almond milk, and that shortcake protein flavor and they blend it. It's a great way to start off the morning.
Here are a couple of things that I have people just mindfully start with as we're diving into restarting, getting started, or just getting your health and fitness back on track.
1. How much water you're drinking?
What's in your shaker bottle?
What's in your can?
If you need to get back on track, I want you to think about it or write down all of the things that you're drinking. There are a lot of hidden sugars in the things that most people drink. I am shocked at the amount of sugar and carbs that people drink that don't serve them whatsoever.
There are some drinks that look super healthy, and they've got all the natural fruits and vegetables. They even have this logo that looks like it should be helping you. But then if you flip that baby over, it's got like 65 grams of sugar in it and that's not going to help you.
"The Tip is to Flip"
So what are you drinking? Write it down. If it's pop, I'm not going to say go cold turkey. If you drink a case of pop or 3 diet cokes a day, I like to say let's just do better.
"Don't mess up Good for a Perfect"
You should be drinking half your body weight in ounces of water. What do you weigh? Cut it in half, and that's how many ounces of water you need to drink. Your body is made up of 70% of water, but it doesn't need sugar water or hyperactive caffeine water.
For example, we were joking on vacation with my family. I told my brother to drink some water, and his wife was also telling him to go drink some water.
Let's look at what you're drinking. If you're drinking cans full of sugar, then you need to at least cut it back.
2. Look at the snacks that you're eating.
Are you eating cookies and ice cream?
What are you eating in between your day?
Look at the sugary things that you're eating, and I'm not saying things like yogurt. I'm physically saying snacks, like cookies, candy drawers, snacks on your counter, or ice cream at night as you're watching a movie. Be aware of that and do not do that anymore.
If you need to snack, replace it with a hard-boiled egg, a pickle, a cheese stick, or a beef stick. Do not eat when you're bored.
3. Eat only when you're hungry.
Did you eat breakfast?
What did you eat?
Is it protein and some fat?
Did you pack your lunch, or did you go through a drive-thru?
You can keep simple things for all of the meals, like buns off the burgers, croutons off the salad, or grab a lettuce wrap. Think of protein and veggies, bring your shaker bottle, and drink your water, protein, or ketones.
If you work from home, get all of the cookies off your counter and put them away. And before you walk into the kitchen, the employee lounge, or the gas station, ask yourself, "Am I hungry?"... For lunch, dinner, or breakfast, eat a protein and a veggie, or protein and a salad. You don't have to stuff yourself and you can choose better.
Choose better, not perfect.
Buns off burgers, croutons off a salad, grab a salad, and put the dressing on the side. pack your own lunch. If you go through a drive-thru, take the buns off the burger, and eat only when you're hungry, not because it's in front of you.
Just start with those simple things...
Be mindful of your drinks.
Be mindful of the sugar you're consuming.
Be mindful of how much you're eating, you can still overeat good food.
Move your body, go for a walk around the block
Go to a gym, or do some type of movement.
My girls hear me coach a lot of people all day long so they're aware of food, their habits, and their emotional ties to food. They hear and see me, coach people. They are aware of people busting their butts in the gym.
If you are in the gym for a year, I'm going to guess that people are going to expect to see some difference. You're going to expect to see some differences.
If you've been going to the gym for a year or doing this fitness journey for a year or longer and you're not seeing results. You probably might be getting stronger, you can run further, and do more things. But if you still feel like you've been busting your butt for a year and not seeing the results, then you've got to look at the food you're eating.
Unless you are an athlete that legitimately lives in the gym and does three to five workouts a day, you don't get to eat whatever you want. Unless you're okay with the results that you already have. You have to have an awareness that you need to be moving your body. If you tell me that you work out every day, but not like a CrossFit athlete, a volleyball athlete, or not like a track star, then you don't get to fuel your body like an athlete.
Have an awareness that you can't outrun a bad diet. Most of you are probably working out anywhere from 15 minutes to an hour, which is great to stay in shape, to move your body, to be able to move up and down, and do the functional things in life. But you don't get to eat like an athlete still, so just be aware.
You just can't outwork, outlift, and outrun the food that you're eating.
4. Pay attention to your Alcohol Consumption.
"Is it okay for me to have a glass of wine every night or on the weekends?"
There are better options, you can do some research on Google or Pinterest. Type in low-calorie alcohol. I'm not a drinker, and I'm not judging you. But a lot of the things that you drink are sabotaging the work that you're doing, especially if it's every night.
Be mindful that if you have goals, you've got to decide which one you're going to give up to reach those goals.
If you have goals, and you're not willing to give up certain things, then you must not get frustrated if you don't reach the goals.
Decide to do it, and then drop the sugar, eat only when hungry, get some sleep and move your body. Look at how much alcohol you're drinking, because that might even be worse than sugar. So you've got to decide to let go of things that are not serving you, and please don't be mad that I said that.
It's about being mindful and making the best choices possible. You can have protein and veggie, and drink your water. Are you hungry or are you bored? This is not rocket science, I promise. And if you want to be a little bit more strict, download an app and track all of your food, or prick your finger to see if you're in ketosis.
You can be as strict as you want to be, but remember that your body is different than my body, your husband's, wife's, co-worker's, or your neighbor's body. Just like how the things that I can eat, my husband physically cannot, maybe because I have a much faster metabolism than he does.
"Stay in your own lane and stop comparing yourself to other people".
That's it! If you're curious about the Keto protein, you can message me. We're also going to be doing a huge reboot. So if you need a reset or a reboot, we'll be doing another 60-hour keto reboot on September 18. It's basically like a 60-hour fast, and we'll do that together. I've got lots of people already joining me, so if you want to know more about the reboot, just message me and I'll chat with you. It's a great way to kickstart things.
You can also just start with ketones. We have a 10-day challenge, where you and I will work on intermittent fasting or doing a low-carb breakfast.
I'm going to help you with all the food that you will eat, and the things that you will drink, and we're going to work on your awareness for that 10 or 20 days.
If you need something to help you with your energy, focus, appetite control, fat loss, and you just need a tool. Then this is the tool that I've been drinking for the past seven years. Everybody has their own tools and ketones are mine, I feel incredible.
It gives me the energy to stay awake. I don't take a nap and it helps me homeschool my kids. I call it my mom fuel and I drink it every day forever and ever. That's it! I'll talk to you soon. Have a great day, bye everybody!
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