1. You don’t have to eat 3 meals every day

You may find that once you get your body into ketosis, your appetite will go down.

You might want to eat smaller meals, or go down to two meals per day. The longer you go between meals, the more the body will get into fat burning mode.

You probably won’t feel a lower appetite right at the beginning. So don’t feel something is wrong with you if you still want to eat all the time. We are changing the balance of the body chemicals and hormones etc. So you do have to use will power at first.

Two meals per day is much easier to plan and pull off, reducing stress on you.

2. Get the protein level right

Make sure you are counting your macro nutrients. Macro nutrients are the different parts of food broken down into the 3 basic components which are protein, fats, and carbs.

The breakdown should be something like this:

70-80% of calories from fats

20-25% of calories from protein

5-10% of calories from carbohydrates

Keto is not a “high protein” diet. It’s a correct amount of protein diet.


  1. Listen to your body

You may go through some rough spots, especially at the beginning of the keto diet. You might feel sluggish sometimes, or feel like you aren’t digesting properly.

These symptoms are your body talking to you. It doesn’t mean get off the diet. It might mean one particular food doesn’t agree with you. Or that your proportions are off.

I have some trouble digesting avocado. It may be good for me, but it makes me feel bloated. Listen to these signals. Don’t go by what’s written on the screen. Try changing things up.

For years I would eat things that were “good for me”, that actually made me feel bad. Whole wheat, organic flour has got to be good for us right? I mean, it’s the staff of life. Well, it turns out I have a serious, life threatening gluten sensitivity. I nearly died because I would ignore my body and listen to what I had heard from others.

Kale is another big one. Kale has to be good for you, right?  It’s a super green vegetable. Well, if you were born with a certain gene (the MTHFR gene), then your body can’t process the B vitamins in Kale. I have that gene. I feel awful when I eat Kale.

If you don’t have that gene, the Kale is really good for you. I know, it’s weird.

So, as you go through this journey, this great adventure, listen to your body. No matter what anyone says, if you feel bad from a food, it’s probably not for you.

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