…Continue reading from Part 2…
“Be the kind of person who takes supplements – then skip the supplements”
If you have a well-formulated ketogenic/low-carbohydrate nutritional profile, it is likely you will not need any supplements. I don’t even need any supplements when I do extended fasts! Although there is varying evidence on whether supplements tend to even be effective at all, we do know that supplement-takers make healthier decisions: shopping more often at health food stores, exercising more, and eating higher quality foods. So, be that person, whether you take supplements or not.
“Stop eating before you’re full”
If people are dealing with a food addiction or they have a high amount of carbohydrates in their diet (which has been shown to simply cause more cravings for carbohydrates as they just turn to sugar in the body), this is obviously a challenge. And, this is why ketogenic living can be so helpful – hunger is managed and the vicious cycle of carbohydrate consumption-craving-consumption is addressed. Regardless of your nutritional lifestyle, do your best and consider the cultural advice from around the world that suggests one eats until they are between 70-80% full. Given that it takes your brain around 20 minutes to register that your stomach is full, this is a good idea anyway.
“eat when you are hungry, not when you are bored,” “consult your gut,” and “eat slowly”
The relationship between these three food rules demonstrate the importance of both mindful and intuitive eating. Living by certain food rules is not about restriction but about awareness. Practice deciphering between what is physical hunger related to your body’s need for fuel and what is simply boredom or emotional hunger. Consult your gut and, as mentioned above, give your body the time (e.g. 20 minutes) to register whether it actually hungry or not. Listen to your body to practice understanding what is trying to tell you. It is always constantly talking to us, anyway.
“eat meals” and “do all of your dining at a table”
When our great-great-grandmothers were growing up, they all sat down to meals (frequently just two) during the day. However, people average around 10 feeding times during the day now – eating in their car, at their desk, or walking down the street. Practice being mindful and honoring the time you are setting aside to nourish your body, in addition to the break you deserve to take to manage your stress, which can be done conveniently with the ability to dine at a table during a formal meal.
“don’t get your fuel from the same place your car does”
I heard recently that Speedway gas station actually makes more on the food sold in their stores than they do on the gas they sell. That, to me, is scary. So, consider if the food at locations that market their “convenience” is actually food or if, instead, it is a “food-like substance.”
“try not to eat alone”
Traditionally (again, think of your great-great-grandmother), meals have been communal. I think the Spanish have it right when they take a pause from their work day and have fellowship with friends over a long mid-day meal (also followed by a nap!). Help reprogram the way you view food to be about community and connection, as opposed to a quick fix of flavorings.
“Treat treats as treats”
If you have dessert (even a delicious guilt-free low-carbohydrate/keto dessert that doesn’t spike insulin) with every meal, what are you going to expect and feel deprived without? Furthermore, even when the two “keto-friendly” sweeteners of Erythritol and Stevia that don’t spike insulin (which is why they are “keto-friendly) are used repeatedly, there is some evidence to suggest that, due to the lack of insulin response coupled with the sweet taste, it can cause additional sweet cravings because out body registers the sweetness without the caloric (i.e. carbohydrate) burden.
Also consider that living a low-carbohydrate/ketogenic lifestyle is not about constantly making foods that mimic the same carbohydrate-heavy foods that cause cravings (e.g. breads, cookies). Instead, it is about recognizing that our bodies can be well and actually function better when we eat whole, unprocessed foods grown from the earth. (Although, let’s be serious, I am a sucker for a killer treat like a low-carbohydrate/ketogenic pumpkin bread around Thanksgiving!). That leads me to the next food rule of…
