STEVE'S KETO FAQ'S
WHAT IS THE BEST ONLINE RESOURCE FOR A KETO BEGINNER?
I recommend spending some time at Dr. Ken Berry md youtube channel. Here he has hundreds of videos from first day beginner keto to advanced. It is all free too. He also has a presence on all social media feeds. Another resource to check out is dietdoctor.com where you will find recipes, more scientific research etc. Some great pods include- Fast Keto with Ketogenic Girl, The Keto Diet Podcast Leanne Vogel, Bulletproof Radio with Dave Asprey, Fundamental Health with Paul Saladino MD, Diet Doctor Podcast, The Healthy Rebellion Radio... and many others.
WHAT IS THE BEST APP FOR TRACKING MACROS?
In the beginning you MUST track your macros. Do not underestimate how tricky it will be to stay under 20g of carbs/day. Particularly if you eat even one bite of any processed food item (don't do it). I used an app called My Fitness Pal, primarily because it interfaced with my wearable Garmin fitness tracker. However there are probably better apps specifically set up for macro tracking. The main thing is WATCH THE CARB INTAKE. After you have tracked all your foods for a month or so you will no longer need to track as you will know your current carb intake at any moment!
IS THE KETO FLU REAL AND HOW DO I AVOID IT?
This will probably be different for everyone... but yes it can be very real. In my opinion it is mostly a symptom of electrolyte imbalance and your body shifting from carbs as fuel to fat as fuel. You cannot avoid some initial discomfort, but if you drink water and keep your electrolytes full it helps immensely. I recommend using LMNT Recharge packets in your water or Keto Chow electrolyte drops. In the past year or so I have become a bigger fan of Magnesium and Keto Chow makes an Mg drops product I like to use daily too. Right now I use both LMNT and the Keto chow Mg drops. Also you should look into Redmond real salt... its amazing and the way to go in all your cooking.
ARE THERE OTHER THINGS BESIDES CARBS I SHOULD AVOID?
YES! The other really dangerous thing out there is seed oils. These are industry created cooking oils made from various seeds through a totally industrial process... they then call them vegetable oils to make them sound healthy. They are poisonous however and originally created as an industrial solvent/lubricant. Do not eat anything cooked in these... if you have bottles of this junk throw it away. Immediately. The only fats and oils you want are real ones your 3rd great grandmother could use. Good fats- bacon grease, tallow, lard, olive oil, avacado oil, coconut oil... if you buy any processed or canned food, particularly condiments like mayo, read the label carefully... 99% of the time it will contain some nasty seed oil. Thats why avoiding all processed foods is required.
HOW IMPORTANT IS EXERCISE?
All good habits are important... but imo exercise is for physical fitness not weight loss. You do not have to become a gym rat or kill yourself with evil workout regimens everyday. But you must at least be active... this means walking around, being outside as much as possible... doing things a human would naturally do everyday. Sitting at a screen all day is not what you would naturally do. Move! Interact with your outdoor environment... instead of a sidewalk take a trail... climb over downed trees, scale a small hill, touch the dirt with your hands, crawl... when is the last time you crawled on the ground?
BESIDES DIET AND EXERCISE WHAT ELSE IS IMPORTANT?
SLEEP! And if you cannot sleep work on it! Get a sleep tracker wearable. Check your Mg intake this is a huge help. Take a walk in the morning sun whenever possible... get in the sun too. But for many Mg and a consistent bedtime is the answer. Shoot for at least 300mg of Mag daily. THE ONLY TIME I TEND TO WANT TO CHEAT ON MYSELF IS WHEN I AM TIRED FROM POOR SLEEP.