Hi guys welcome to my channel watch
autumn Kido my name is autumn and I’ve been on the keto diet since September of
2017 over the past year and a half I have lost around 80 pounds with keto and
so I just wanted to make this video today to give you four of my tips and
tricks for starting and or staying on the keto diet tip number one is do your
research I feel like a lot of people just jump into the keto diet and if you
don’t really take some time to look into it you just think oh butter bacon eggs
boom that’s it and you attempt to do that for a week and it might even work
but then you start to feel burnt out and restricted and then you’re like oh the
keto diet didn’t work for me and it’s not that the keto diet didn’t work for
you it’s just that enough research wasn’t done to understand how to make
the diet sustainable for you as a part of that I would also say be prepared to
know what you’re going to eat every day for the first two to four weeks having a
plan especially when you’re starting a new diet it gives you something to be
accountable to if you’re anything like me whenever you’re given the option or
whenever you’re given a food choice you make the wrong choice so the easiest way
to not even have to worry about that is to have a meal plan a 30-day plan of
this is what I plan to eat every day for the first 30 days to keep me on track
and keep going and keep planning ahead so that you don’t find yourself in
situations where you’re out stranded and you don’t have any food and a Cinnabon
is looking real tempting and you didn’t prepare yourself so preparation is key
tip number two and this was something that I really had to learn the hard way
start with food that you actually like so when you look up ketogenic recipes
there’s gonna be a bunch of stuff like MCT oil and psyllium husk and xanthan
gum and just all these weird ingredients that you probably never heard of and
that’s okay because that’s them as totally optional there
plenty of lists on the Internet of foods that are acceptable on the keto diet get
that list circle the foods that you already like and start with those I can
tell you from my own personal experience the weekend before I decided to start
the keto diet I went to Sam’s Club and I bought $400 worth of food that I had
never even thought about eating in the years prior just because I knew you
could have it on the ketogenic diet secret key no confession I don’t really
like avocados and that’s okay but I knew the avocados were a staple of the diet
so here I go buying all these avocados and guess what they went bad
I bought a joke of MCT oil for what guess what it is literally still sitting
in my pantry unopened a year and a half later I bought chicken meatballs just a
bunch of things that didn’t make sense for me to eat when I know for a fact
that I already love butter I already love eggs I already love bacon I already
love broccoli and cauliflower and olive oil and that’s exactly what I ended up
eating the first few weeks anyway so all that stuff was just sitting in my pantry
going bad because I went right out the gate trying something new the ketogenic
diet is gonna be new enough you don’t need to be introducing new foods while
you’re just trying to get acclimated to the diet tip number three no cheats for
at least the first 90 days one of the things that the keto diet has taught me
was that there’s just no way around it to lose weight and to get healthier
you just have to consistently eat properly that’s it in regular diet
culture we’ve gotten so used to I can eat well during the week and then go on
a two-day binge on the weekend and then Monday I started all over again and by
Friday and Saturday or Saturday and Sunday I’m going crazy like there’s no
way around it if you want to be successful you’ve got to follow the plan
for more than just a week you’re never gonna be successful if you don’t have
two key things discipline consistency that’s all it
takes to be successful at anything so when you’re thinking about that in terms
of your diet be disciplined just eat the food that’s part of your Phillip plan
consistently for at least 90 days and my thought process is if after 90 days you
want a cheat meal or a cheat day or something I’m personally okay with those
that is something that you’re gonna have to reconcile when you do your research
and figure out what kind of keto diet you want to do and if you can go longer
than 90 days if you can just go on the diet and not cheat ever more power to
you that’s even better that is optimal best-case scenario but if in order to
make the diet sustainable you do need a cheat meal or a cheat day I am a huge
proponent of those I have participated in many a cheat day and I’m still
successful on the diet because more times than not I’m eating on plan and so
I know so many people that will start the diet and maybe the first week they
lose eight pounds and the next week they lose six pounds and then the third week
maybe they lose one pound and then the fourth week maybe they don’t lose any
weight and by the fourth week it’s like oh no the diet has stopped working for
me let me quit and that is not the case your body needs time to adjust and it’s
gonna take longer than four weeks for me personally the first month I was on keto
I lost eight pounds the second month I was on keto I lost eight pounds the
third month I was on keto I lost 15 pounds and if I would have looked at
eight pounds and thought oh that’s not enough this guy I’m not losing quickly
enough this diets not working for me I might have given up and not really push
through to that threshold that really made me realize that oh wow
keto works if you stick with it and if you’re truly disciplined and I’m really
proud of myself because I was one of those five on two off type people my
entire dieting life but I made a plan that’s why it’s important to make a plan
and I wrote down everything I was going to eat and I prepared it so that when
Saturday came when the first Saturday of the ketogenic diet came I had to
actually I tricked myself and pretend I was still
at work because that’s how we gauge when it’s time to eat it’s okay
normally if it was 8:30 I’ll be having a coffee and then by 11:30 I’d be having
lunch and so I would gauge when I was supposed to eat on the weekend for when
I normally ate at work during the week and that first Saturday and Sunday that
I made it through on plan on the diet like that was revolutionary for me
because I had just never done it before and that gives you the confidence to go
right back into Monday and you know Monday through Friday is a breeze we can
do that and then the next Saturday and Sunday you already know that you’ve done
it once before and you can do it again and you can keep doing it and I did it
for 90 days straight and it shows you that you’re not a slave to food you’re
not a slave to your craving you can make a plan you can stick to a plan you can
eat delicious food and you can not feel deprived all right and my last and final
tip tip number four find a keto community if that’s on YouTube on
Instagram on Facebook when people you know in real life that’s one of the most
surefire ways to remain accountable and really understand that you’re not alone
in your struggles I’ll tell you one thing you are alone in making sure that
you’re doing the work no one’s gonna force-feed you keto food
you have actually got to make the choice to put the correct food in your body
every day no one else can do that for you and in that you are completely alone
but in your struggles and your temptations and your desire for new
recipes and your desire to vent there are tons of people out there going
through the exact same thing that you are and to find that and to read that
and to really realize that you’re not alone or something’s not wrong with you
because for thirty days in a row you’re doing great and for day 31 you just want
to flip a table because you have such a bad craving to realize that that’s
normal and everybody feels it and just to work your way through it and to let
the community know your stroke and it’s also a place for great
information people are always sharing information recipes tips on fasting tips
for exercising there’s so much information out there and it’s so much
more meaningful when it comes from a person that you know is going through
the same things that you’re going through so you’re already on your way
with step four if you’re watching this video because you’re already part of my
community and I really really love that and I’m glad you’re here and I want you
to know that if I was successful if I the person that tried so many diets
Weight Watchers Jenny Craig juicing vegan everything I’ve tried everything
if I can find something that works for me and make up my mind because that’s
all it takes you got to make up your mind if I can finally get to the point
where I made up my mind that I was gonna be disciplined and consistent with this
diet if I can do that anyone can because I know exactly how it feels to feel
hopeless to feel well I guess I’m just a fat person forever you know I guess this
is my life now but to really truly know that that’s not the life you want but to
honestly believe that you don’t have the power to change it I’m a slave to Donuts
I’m a slave to Doritos they all taste too good I can’t do it I’m here to tell
you you can do it you can but you have to make up your mind and you have to be
disciplined and you have to put it into action alright that’s enough of me
rambling thank you so much for watching this video I hope that these tips helped
you if you’re just wanting to start the diet or if maybe you’ve done the diet
for a little bit and you’ve fallen off hopefully you can start to re-implement
some of these tips that will help you be successful this time around thank you so
much for watching this video if you liked it don’t forget to give it a
thumbs up and subscribe to my channel watch autumn keto I make weekly meal
preps weekly would I eat Wednesdays monthly weigh-ins and monthly keto Craig
reviews you can also find me on instagram at watch autumn pedo thanks
and I’ll talk to you later you