YOUR KETO KICKSTART GUIDE
WEEK TWO | DAY ONE
The Keto Flu: Facts and Remedies
“I feel miserable.”
Sound familiar? As you make your way into Week 2 of your keto journey, you may feel pretty lousy. But don’t despair! This is actually a good thing, because general malaise is an indication that what you’re doing is working and your body is making the bumpy transition from burning glucose (sugar) for energy to burning fat! In fact, the unpleasant symptoms associated with the keto transition are so common, there’s a name for them: the “keto flu” or the “carb flu.”
WEEK TWO | DAY TWO
Butters and Oils: What You Need to Know
Rejoice! Now that you’re on a high-fat diet, you can emphatically say, “Pass the butter” or “Extra salad dressing, please!” In fact, butters and oils--both of which are predominantly fat-- are an important part of keto cuisine. But they’re not all created equal; some oils you’ll want to make a regular part of your diet and others you’ll want to avoid. Today we share basics on what you need to know about these ingredients /condiments.
It’s not hard to transition from using all kinds of cooking fats to just those that are keto-friendly. In fact, if you cook at all, you probably already have some perfect options in your kitchen. Take a look at the following keto-friendly choices, and reach for them when you need to cook, make a dressing, or finish a dish with a drizzle of oil or a smear of butter.
WEEK TWO | DAY THREE
Why Are My Ketone Levels Lower in the Morning?
You get up, stretch, reach for your meter and strips and excitedly conduct your first test of the day only to find your ketone levels are surprisingly low, even though you ate well the night before and have “fasted” ever since. Why?
Don’t worry. It has nothing to do with what you have or haven’t done. What you’re experiencing is called the “dawn phenomenon” or “dawn effect.”
WEEK TWO | DAY FOUR
Yes, You Can Eat Chicken Tenders!
If you crave crispy, crunchy fried food and think it’s behind you on the keto diet, guess again! The following recipe gives you the green light for enjoying finger-lickin’ sauce-dippin’ chicken tenders. Bonus: you can use the coconut-flake “breading” for fish, too, and the Asian chili sauce is a great dip to have onhand.
WEEK TWO | DAY FIVE
The Great Carb Swap
You know what makes the keto diet a lot easier? Simple, satisfying swaps for your favorite carb-heavy recipe ingredients and dishes! Here’s a heaping helping of options to get you going in the kitchen, whether you crave pasta, pizza, or even chocolate chip cookies.
WEEK TWO | DAY SIX
Your Body Knows Best, So Test!
Nearly two weeks into this guide you should have a basic understanding of keto living, so now’s a good time to learn how to refine your diet to your own, unique body.
Bio-individuality is a buzzword these days, but it’s also an important factor in your keto plan because, as we’ve mentioned, the key to ketosis is not only eating the right types of food in the right portions, it’s also learning which specific foods adversely affect you and then avoiding them. Luckily, you’re armed with a Keto-Mojo meter and testing strips, which are the only tools you need to do some investigative eating!
WEEK TWO | DAY SEVEN
You Deserve a Pancake Breakfast!
Wait! Aren’t pancakes carb-laden and totally off limits on the keto diet? Not if you make the following fluffy disks of deliciousness. You can even go heavy on the syrup if you invest in a zero-calorie variety, such as Lakanto brand. And of course, smear on the butter if your day’s fat macros allow!