Things to do before beginning keto. - a podcast by Jill Blue

This episode is filled with details on what to do before beginning the #keto diet.
1. Get a full physical and fasting labs. Speak with your doctor before beginning any diet changes.
2. Empty the house of sugar and carbs. If possible remove all items, take unopened items to a food pantry. Look below for a list of hidden carbs and sugars.
3. Weigh yourself. It's great to get a starting place for your journey and to be able to track progress and/or stalls.
4. Measure yourself. Measure your neck, right and left biceps, bust/chest, waist, hips, right and left thighs. Measure once a month to see the changes taking place and to provide yourself with data on how well your macros are working for you.
5. Take photos of yourself. These are the best way to see progress. It's especially helpful to wear the same outfit each month to see a true progress. --Surprising carbs and sugars: when you are emptying the house of carbs and sugars it can be overwhelming! I hope that this list still inspire and assist you in the process.
--Remove items that contain: Beans (you may be able to tolerate green beans), Peanuts, Peanut Butter (highly inflammatory), Legumes, Cashews, Wheat, Rice, Barley, Rye, Oats, Grits, Corn, Corn starch, food starch, modified food starch, maltodextrin, sucrose, dextrose, sucralose, fructose, aspartame, sugar, fruit, especially dried fruit (some individuals can still maintain ketosis when consuming berries in moderation).
--Check sauces for hidden carbs and the above words. Powdered seasonings like ranch, taco, fajita, chili and gravy packets are LOADED with carbs due to thickening and anti-caking agents like corn starch. It may look like a low carb count on the back, but when you realize the serving size is about 1 tsp the carb count is huge!
--Dairy can be tricky for many people on keto. Milk, even whole milk is loaded with sugar. Use heavy whipping cream as substitute for coffee creamer and milk. You can always add water or broth to the heavy cream if adding to soups and recipes. Shredded cheese is covered in starch to prevent caking, so just shred your own. Yogurt is very high in carbs. There is one brand called Two Good made with stevia that has only 2 carbs.
--Bacon, sausage, hot dogs and other preserved meats like jerky are often filled with sneaky carbs from sugar and seasonings. Bacon should be consumed sparingly and preferably only organic and sugar-free.
--Canned sauces like spaghetti, alfredo, pesto, salsa, tomato paste all have hidden carbs. Look for brands with no added sugar.
--You can count total carbs or net carbs, which is total carbs minus fiber and/or minus sugar alcohols like erythritol, xylitol, or monk fruit. Typically these items are counted as carbs but do not raise blood sugar, therefore can be excluded from overall carb count.
Example: total carb count is 20g but there are 9g fiber, and 6g erythritol, so net carbs would be 5g.

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