Yes, but…

Whoa…excuses, really. Yes, really.

Do you give yourself “permission” to make non-keto eating choices?

What are your excuses for “falling off the wagon” or cheating on your keto way of eating? I’m sure they are as plentiful as mine.

I’ve had a rough couple of months and yes, even as a keto coach, I’ve allowed emotional eating to erode my progress on keto. When I chose to emotional eat all I did was numb the feeling for a moment and then, well, disappointment, guilt and shame jumped into the mix. Did the pain of losing my dad disappear? Nope, he is still dead and those feelings of grief are still there, but now I have layered disappointment, guilt and shame on top of it. I also got physical symptoms from eating too many carbs like my SIBO bloating appears again and other digestive disruptions. You’d think I’d do better because I know better. But I am human, just like you.

To be clear, not once do you feel better from eating that cookie, cake or chip. As I alluded to above, you generally feel worse.

Lay off carbs. Lay off excuses.

Casey Durango, “Keto with Casey”

If you catch yourself saying, “Yes, but…” you’ve entered into the area of excusitis. Excuses that you give permission to eat that bite of whatever, even though you know that it isn’t appropriate for living a keto healthy lifestyle.

Jumping Back On the Wagon

1. The simplest way to get back on track is, well, to track and keep your carb grams to 20 grams or less of total carbs. If you’ve allowed store-bought keto treats into your pantry, I’d strongly suggest that you purge them to remove the temptation.

2. Next, eat only if you are hungry. Have you ever noticed that when you’re stressed or working you can skip food, especially if you are keto-adapted? Then you “see” something and your brain says I need it. And you go and find that hidden stash in your home or office. At this point, you need to confront yourself with — are you really hungry or are you here out of habit? I know, many clients tell me that they don’t know what hunger is. Then fast until you “feel” that sensation of true hunger — for some people that could be 24 or 36 hours or perhaps even longer.

3. Find an outlet for distracting you from filling your mouth. For me that has been journaling. Maybe for you that means going for a walk or call a friend. I have clients that use meditation/prayer, deep breathing and exercise. Others decide to watch a movie or tv. Choose something that is not food related. You may find it useful to write a list of “Go Here First” ideas and post it on your fridge.

Check Out These Resources

I’ve written about the topic of excuses on a number of times since I started this blog back in 2013. Check out this one — What’s Your Excuse?.

I have been enjoying “Go Keto With Casey” YouTube channel lately. This video resonated with me — check it out here.

Read Better Than Before by Gretchen Rubin. I refer back to this book a couple of times a year. Check out my book review HERE.

Let’s Chat

Are you wanting to get back on track on your keto journey? Or do you need to tweak your current keto protocol because you’re in a plateau or stalled? Perhaps you are simply curious about following a well-formulated ketogenic diet. Don’t wait! Send Brenda an email to schedule your FREE Discovery Chat to find out to take your keto journey to the next level. Brenda enjoys helping others to achieve their health and wellness goals using the ketogenic protocol.

About Brenda

Brenda loves learning and sharing what she's learning with you. She is a certified keto/carnivore coach with Keto-Adapted (Maria and Craig Emmerich, a certified holistic nutritional consultant (CHNC), and a natural nutrition clinical practitioner (NNCP).