What is the most dreaded thing that might happen to you? Having to keep a food diary— a record of every bit of food that goes in to your mouth. And since Keto/Low-carb is a lifestyle not a temporary diet, you might have to do it FOREVER.
Or not. The original Atkins (1972), created by a doctor who had real-world patients, didn’t require anyone to keep a food diary. Look at the original ‘diet sheet’ portion of ‘Dr. Atkins Diet Revolution.’ There were some foods you could eat in unlimited amounts— like meats, fish, eggs, butter and mayonnaise. Other foods were allowed, but in rationed amounts— 2 salads of less than one cupful, four ounces of hard cheese, four teaspoons of heavy cream. You didn’t have to formally write down even the limited things, so long as you could remember to stay within the limits.
That was in Atkins Induction. Induction was a time for your body to adapt to being in ketosis. Atkins wanted everyone to use urine test strips to see if they were really in ketosis. We now also have the ability to test for blood ketones or breath ketones. At any rate, if you are really on Keto, you should be testing.
Atkins also has levels— in which you could add back small amounts of carbs, so long as you stayed in ketosis. And then when you got to ‘Maintenance’ you could have even more carbs even if you were out of ketosis. On a more modern Keto lifestyle, we know how healthy ketosis can be, so we want to be in ketosis even when we are at a normal weight. So we keep lower in carbs than an early Atkins dieter might have in ‘Maintenance.’
Learning the Atkins way does require study. You need to know, for example, that you can have shrimp but not scallops, and why. That you can have real lobster but not that fake lobster that’s manufactured from fish and has carbs in it. That you can put a bit of heavy cream (or sour cream) in your coffee, but not skim milk.
The great part of Atkins is that there is always something you are allowed to eat. After you have gone through your carb-containing limited foods, you can still have a feast out of the zero-carb foods. During the first few days of Induction, if you are used to the low-calorie hunger diets, you will feel like you are always eating. Go right ahead and eat! Until you get in ketosis, you have to keep eating the allowed foods so you feel not only full, but not-deprived.
Once you are in ketosis, you won’t feel hungry. You may be able to skip meals and fast pretty easily, but don’t go overboard. You will have to be eating food for the rest of your life, and your Keto/Low-carb meals are your way to train yourself to eat your allowed foods when you do eat.
What helps me is that I find allowable foods that I really like— such as baked chicken thighs, or bacon strips, or deviled eggs, or cheese sandwiches on a ‘Diet Revolution’ roll or a low-carb tortilla. And of course a bulletproof coffee or a keto hot chocolate. I have these pleasure-foods every day. Because my body needs me to eat this way for life, and that won’t happen when I’m eating foods I don’t care for.
I recommend that EVERYONE on the keto and/or low-carb lifestyle own a copy of ‘Dr. Atkins’ Diet Revolution,’ if only to prove to yourself that the Keto lifestyle is not just a ‘fad diet.’ It also has some good recipes such as ‘Diet Revolution’ rolls or bread. The book is on Amazon in paperback, or you may be able to score a copy at a used-book store. My hardcover edition came from a St. Vincent de Paul thrift shop. Get one!