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TOP 10 TIPS
Getting Started on Low-carb or Keto
• Calculate Net Carbs by taking the grams of total carbs minus grams of fiber (which
has virtually no impact on your blood sugar) and keep track of those. By tracking
Net Carbs you will leave more room in your plan for vegetables and other fiber-
rich carbohydrates that are an important part of a healthy diet: you could have
a big salad at lunch, a side salad at dinner, and still have several servings of your
favorite cooked veggies. And most importantly, don't use your carb allowance for
foods that are high in sugar and starches, and low in fiber. And by all means, don't
cut your Net Carbs thinking fewer is better.
1. Count Your Net Carbs
• Eight daily cups is the standard recommendation, but the larger and more active
you are, the more you need. Two cups can come from coffee or tea (caffeinated
is fine), herb tea, sugar-free sodas or broth. As long as your urine is clear or very
pale, you're drinking enough. Don't ever skimp on f luids in a misguided effort to
see a lower number when you hop on the scale. Not drinking enough water actually
makes your body retain f luid as a protective mechanism.
2. Drink Your Water
• Put some salt in your diet (or broth or tamari/soy sauce) to avoid experiencing
weakness, headaches, muscle cramps or lightheadedness as your body transitions
to primarily burning fat for energy. Since low carb diets are naturally diuretic, you
don't need to avoid salt to minimize water retention. The symptoms mentioned
above can be the result of an electrolyte imbalance caused by losing minerals
along with f luid. Caution: continue to limit salt if your doctor has advised you to
limit sodium intake of if you are sodium sensitive.
3. Consume a Little Salt
• This is dependent on your height and gender. A petite woman may be satiated
by 4 ounces; a guy may need 6 ounces. A very tall guy may even need a bit more.
Eating too much protein—or eating only protein and not vegetables and fats—or
conversely, skimping on protein or fat, will interfere with weight loss and/or leave
you hungry and subject to carb cravings.
4. Eat 4 to 6 Ounces of Protein at Each Meal
