Goal: Lose 5% of your body weight
Timeframe: 1 month or less
How to Succeed in the First Weight Loss Phase
- Keep having fun and enjoy the game.
- Keep your main focus on your Keyto Level. You want to try to get it up and keep it up.
- To get your level up, continue eating low carb, high fat foods, and use the Keyto food search!
- Pay attention to mistakes and learn from them.
- Again, Keyto Level is the most important thing. Your weight should come down naturally.
What not to worry about
- Do not worry about exercise (if you enjoy exercise, you can keep at it, but do not overdo it)
- It is fine to weigh in every day at this point, but do not pay attention to day to day changes
More Recommendations to Succeed
- You should be doing almost exactly what you were doing in the Adaptation Phase, however you can branch out a bit and eat more food from the yellow category on the Keyto food search
- Start to experiment with your own recipes and ideas
- Experiment with variations at first- for example, change what you put into a salad each day- vary the nuts, cheese, or the protein
- Change your vegetables- roast or sauté as a side
- Change the protein for your main course, but stick with fatty cuts (our favorite is salmon belly)
- Try to limit the snacks, but if you do snack, eat the same things you were eating in the Adaptation Phase (and check Keyto food search)
Tips for eating out
- Try to start with foods where you know the nutrient content and can pay attention to carbohydrates. Again, try to keep the daily total less than 30grams (a banana has 27grams)
- If you go to a restaurant and there is no information on the menu, use your best guess, or ask!
- It is ok to ask for replacements – if your meal comes with potatoes, it is fine to ask for cauliflower or salad as a replacement
- Do not forget to keep your salt intake up
Tips for exercise
- Do not overdo it and stay hydrated
- Your Keyto level may fall in the period just after you work out and may stay low for a few hours. That’s ok! It will come back even higher the next day!
What if I struggle?
- That’s ok. We have some hints and ideas about how to help.
- Pay attention to Keyto food search.
- If you have trouble getting your level up:
- The most likely culprit is hidden carbs in sauces and/or other foods. Use the Keyto resources to help you learn what and where those are
- Some people are prone to replace carbs with more protein. Be careful not to eat too much protein. It will knock your Keyto level down!
- If you have trouble losing weight (but your level is up):
- This is usually due to eating too many calories
- In general, people on the ketogenic diet are less hungry and eat less, but if you find your weight stuck, you may need to work on portion control and snacking