19 Healthy Habits to Adapt To In The New Year!

19 Healthy Eating Habits to Adopt in the New Year

If you’ve pledged to get healthier and develop healthy eating habits in the new year, you’re not alone. While New Year’s resolutions come in every form, many of us sit down in December and decide this year’s the year to really, truly commit to eating healthier and smarter. Finally, we’re going to eat less sugar, get that whole portion control thing down, snack on actual fruits and veggies, and stop downing a pint of ice cream right before bed. But even if you really mean it, without an actual plan and strategy in place, your resolutions are more than likely to fall short.

Adopting healthy eating habits is worth it, though. They’ll stick with you throughout the year, instead of disappearing mid-February like half the people at the gym. Developing better and truly sustainable habits is the cornerstone to success. We love habits because we do them without much conscious effort, they don’t feel like work. Quick fixes are like putting a Band-Aid on a broken arm.

If you’re going into January with the mindset that a habit change is what you need, not just a crash diet that’ll help you drop pounds fast, you’re already on track. To help you reach your goal faster, here are some super simple tweaks you can make to how you eat.

1. Eat the rainbow.
Every fruit and vegetable has different colors based on the different minerals, vitamins, phytochemicals, and antioxidants it contains. The more colors you paint your plate with, the more variation you’re getting nutrient-wise. Plus, it keeps things interesting so you don’t get bored.

2. Try new foods.
We seem to eat the same foods repeatedly. This limits our nutritional range be adventurous. Try new foods.  You might just discover a new favorite you’ve been missing all this time.

3. Pay attention to your food.
Mindful eating is paying more attention to how you eat, being more present to make better food choices It’s like laying a strong foundation of a house. If you get the mindful eating down, you will have an easier time creating new habits.  Stop eating in front of the TV or computer, put down all distractions, and actually pay attention to what you’re putting on your plate and in your mouth. You’ll feel more satisfied, stop eating when you’re truly full, and ultimately make healthier choices.

4. Eat slower.
Pause before taking a bite, and chew slowly and intentionally, Albers suggests. This will help you bring your focus back to the task at hand (eating) and keep you from mindlessly scarfing down more than your body really wants or needs.

5. Find better ways to manage stress.
By finding other ways to cope with stress, you’ll slowly stop turning to food for comfort. Whether it’s reading a good book, getting a manicure, cooking, going for a run, or whatever else helps you blow off some steam and regroup, find something that helps you unload your stress other than food.

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The only way you’ll finally cut back on added sugar or eat less sodium—whatever your specific healthy-eating ambition—is if you know what’s in the food you’re consuming. Packaged foods we buy at the grocery store can have a lot of unnecessary ingredients.

7. Cook more.
The best way to know what’s in your food? By making it yourself. You can also better control your portion sizes—If you serve yourself, you tend to eat less. Play around with spices to create flavorful dishes you love with less sugar and salt than you’d find at a restaurant.

8. Develop a routine.
This way you click into doing it even when you don’t feel like it. Eat meals around the same times every day, or dedicate Sunday mornings to meal prep. Once it becomes routine, it’ll come more naturally.

9. Reorganize your kitchen.
Put treats out of sight and off the counter. Put a fruit bowl right on the counter. A “mindful makeover” will help prevent cravings and give you a chance to really decide what your body wants and needs.

10. Never let yourself become starving.
We all know how this goes. We get wrapped up in work, or kids, or whatever else is distracting us, and before you know it, it’s 3 P.M. and you haven’t eaten since 8 A.M. When we’re ravenously hungry, we give into not-so-healthy cravings, or binge on more than we need because our brains are telling us to EAT. By planning out meals and snacks throughout the day, you can prevent this from happening.

11. Whip out the measuring cups.
Most of us struggle with portion control, and many times, it’s a total accident. We just don’t know what a true portion size looks like. Take time on a Sunday and get out the measuring cups, just get a basic idea of what a portion size looks like, so your eyes and stomach and brain are on the same page. When you’re familiar with how things look, then you can better eyeball it at restaurants and holiday parties.

12. Use smaller plates.
Another way to help control your portion sizes? Simply use smaller dishes. There’s no reason why you have to have a 10-inch plate—you can use a salad plate for a main course. If you’re going to a holiday party, use the larger plate use for fruits and veggies or salad, and the smaller plate for starches and protein.  That way, you can get closer to the right amount of each food without having to whip out your measuring cups mid-party (not recommended).

13. Drink more water.
You need to stay hydrated all day every day, not just when it’s hot outside or you’re sweating it out at the gym. When it’s cold we forget that. Focus on making sure you’re drinking enough water by employing tricks like keeping a water bottle at your desk or using an app to track how much you’re drinking. If you drink lots of sugary drinks, try swapping them for unsweetened seltzer water (if the bubbles are what you crave) or fruit-infused water (hey, sugar fiend).

14. Eat veggies first.
I try to get my clients to start with salad or veggies when they sit down for lunch or dinner, and then dig into the rest. Taking the time to chew lettuce and veggies pulls you into the moment so you’re not mindlessly eatig. Plus, it’s always a good idea to fill up on the most nutritious foods first.

15. Save leftovers.
When you cook, make enough for an extra meal or two so that you have leftovers in the fridge. This way, you can turn to those instead of grabbing fast food when you’re hungry and crunched for time.

16. Prep meals and snacks.
There are plenty of benefits of meal prep, from eating healthier to saving money. You should have a basic idea of what snacks you like and enjoy that you can carry with you. If you have a plan ahead of time, you tend to snack better and tend to make better decisions on what that snack is.

17. Read the menu before you go.
If you eat out a lot, get in the habit of reading menus before you go to a restaurant so you can walk in with a game plan. Same goes for holiday parties—plan out in your head what foods you’ll opt for first, and which ones you can do without (aka, the things you don’t actually love but just eat because they’re classic party foods). You may not be perfect, but at least you’ll be better than if you walk in without a plan.

18. Go halfsies.
At home, we don’t usually have an appetizer and whole main course, so when you’re out to eat, you should do the same. Ask a friend to split an app, or split both an entree and an appetizer so you can try more than one thing that sounds good. Also, sharing a meal means you have to eat more mindfully, or else risk being that person who hogged all the best parts.

19. Don’t beat yourself up over food.
Eating should be a positive experience. You’re fueling your body and hopefully enjoying the taste while doing so. Want to eat that cookie? Eat that cookie! Love that cookie! Savor it and be glad you did. Focusing too much on eating “right” can become a slippery slope, from paying attention to obsessing. Healthy eating—like so much of life—is all about balance.


Detoxing from Sugar? How do you get through it?


Sugar Addiction is REAL!

That white, powdery substance just makes you feel good. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

We’re not talking about some dangerous or illegal drug here; we’re talking about sugar. Although it’s considered harmless in comparison, sugar, in excess, can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. According to the USDA, the average American consumed 151 pounds of sugar in 1999—an all-time high. Since then, consumption has dropped slightly and in 2010 the average American consumed 132 pounds. (To put that into perspective, consider that the number was just 4 pounds in the year 1700.) At least half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks. The rest sneaks into our diets in the form of ketchup, teriyaki sauce, chocolate milk and the obvious sweets like cookies, cakes, ice cream and even breakfast cereal. Surprisingly, some “healthy foods” such as yogurt and instant flavored oatmeal can pack in 20 to 30 grams (five to seven teaspoons) of unnecessary added sugar! It seems like we’re drowning in sugar, and nobody is wearing a life vest.

The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that’s about 6 teaspoons (100 calories) for women and nine teaspoons (150 calories) for men. But that adds up fast. Just one 12-ounce can of regular soda contains eight to 10 teaspoons of sugar and 130 to 150 calories. One glazed donut contains six teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains four grams of added sugar!

Why Should You Care? Is Sugar Actually Bad for You?

Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.

Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become.

Fortunately, we can reverse this tolerance in just a couple of weeks by cutting out sugar. Once you have decreased your threshold, something that tasted perfectly sweet a few weeks ago, will begin to taste too sweet to eat, and that can help you reduce your intake of the sweet stuff.

Withdrawal Symptoms? Seriously?! ( Is sugar like a drug?? YES!)

With an addictiveness similar to cocaine, quitting sugar can come with a host of not-so-fun withdrawal symptoms. The withdrawal symptoms are not fun at all but WE PROMISE it’s worth it in the end!!

Stage 1: Seems easy enough, right?
At this stage, your body doesn’t recognize that you’re no longer pumping fructose into your system. This is usually one to two days.

Stage 2: Cravings, oh! The Cravings!!
Ohhhh, those cravings. Yep, fructose is one addictive beast and it won’t let go of you without a fight. Plus, the temptation will be everywhere. Some Programmers have actually told us they’d have dreams about giving into their cravings and bingeing on sweet treats. Stay strong. Eat foods higher in good fat to help keep you sane. The best is yet to come.

Stage 3: Headaches. Oh, the headaches.
But not before the headaches. Much like when you give up that other addictive vice, caffeine, headaches are a very commonly reported symptom of sugar withdrawal. Time to invest in some Excedrin Migraine, and make sure to drink plenty of water (especially if soft drinks or juice were your main source of hydration beforehand).

Stage 4. You may feel some aches and pains.
Some people report aches and pains, or even flu-like symptoms, in the throes of withdrawal. One remedy we’d vouch for is a warm bath with Epsom salts, which studies have suggested may help flush out environmental toxins. But if you feel really out of sorts, check yourself out with a doctor.

Stage 5. Mood swings may be… less than pleasant.
At this point, your brain receptors are screaming: SUGAR SUGAR SUGAR SUGAR SUGAR. Between that and the headaches and the cravings, you may understandably have some gnarly mood swings. It’s helpful to have a solid support network around you during this stage, to help you remember why you started. Luckily, the great folks in our community are here to help you out

Stage 6: Some people even get “the shakes”

Just like a T. Swift song, your body may need to “shake it off, shake it off”. Mild tremors are linked to stress and blood sugar drops, so try having a snack or herbal tea to see if that helps. And do see a doctor if you are worried.

Stage 7: But suddenly, you’ll come out the other side feeling better than ever.

It could be a few days, but you’ll suddenly “get” what everyone was talking about. You’ll feel brighter, clearer and better than ever, as each day without the white stuff gets easier. No more cravings, no more blood sugar roller coasters, no more sugar-related headaches or 3pm slumps.Remember: The more sugar you’ve consumed on a daily basis, the worse the detox symptoms. Hang in there!

Cutting Out Sugar: A 4-Week Action Plan

While the occasional sweet treat won’t make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

Follow this month-long plan to break your sugar addiction!

Week 1: Identify Sugar and Where It’s Hiding

The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, cookies and candy) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. This will require a bit of label reading in the beginning, but after a while, it will become easier.

In order to cut back on hidden or added sugar, scan the ingredients list of a food label. If you see any of the following terms listed, then sugar has been added to the product in one form or another and it is best left on the shelf at the store—especially if that sugar shows up within the first five ingredients of any food product.

Agave nectar
Agave syrup
Barley malt
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane sugar
Cane juice
Cane juice crystals
Carob syrup
Confectioner’s sugar
Corn syrup
High fructose corn syrup
Corn sugar
Corn sweetener
Corn syrup solids
Crystalized fructose
Date sugar
Diastatic malt
Evaporated cane juice
Fruit juice
Fruit juice concentrate
Glucose solids
Golden sugar
Golden syrup
Grape sugar
Grape juice concentrate
Invert sugar
Maple syrup
Raw sugar
Refiner’s syrup
Sorghum syrup
Turbinado sugar
Yellow sugar

This first week is about awareness. Reading labels before you buy—or bite. How many of your favorite foods contain hidden sugars in the top of their ingredients lists?

Clean out that kitchen!

Once you have identified the sources of sugar in your diet, clean out your kitchen. Throw out or donate all of the products that contain hidden or added sugars, including any juice, soda, candy, sweets and seemingly healthy snacks like granola bars, fruit and grain bars, instant flavored oatmeal and sports drinks. This may sound drastic, but stay with me!

Remember, you don’t have to throw away everything that is sweet! Natural sugar, like the kind you find in whole fruit, contains vitamins, minerals and fiber, which are lost in the processing of juice. Milk contains naturally occurring sugars, but also provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products provide us with essential vitamins and minerals that our bodies need. Be wary of certain fruit- or milk-based products that contain added sugars though: flavored milk, many yogurts, fruits canned or jellied in added sugar or syrups, and the like. Opt for unflavored skim or 1% milk, plain yogurt or Greek yogurt, and whole pieces of fruit. Remember, we are trying to cut out the 151 pounds a year of added sugar, not the naturally occurring sugar found in whole foods.

Week 2: Stock Your Sugar-Free Kitchen

In one week, you’ve probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many “diet” foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Replace Sugar In Your Cupboards

Now that you know what to look for (and avoid), it’s time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar. Can you find no-sugar oatmeal? A healthier snack than a sugar-sweetened smoothie (how about a whole piece of fruit)? A more filling afternoon treat than that sugary “protein bar” (such as peanut butter on whole-grain crackers)?

When choosing a refreshing beverage to quench your thirst, keep in mind that you want to eat your calories, not drink them. Choose ice cold water flavored with a squeeze of fresh lemon or an orange slice. Or flavor unsweetened iced tea with fresh mint, crushed raspberries, or a squeeze of citrus.

One tip to help you avoid added sugar at the supermarket is to shop the perimeter of the grocery store as much as possible. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads and the inside aisles are stocked with cookies, chips, soda, fruit juice, cake mixes, and other processed foods. Spend most of your time on the outside and only go down the inner aisles for specific products, like whole-grain pasta.

Never shop on an empty stomach and always shop with a list. Shopping while hungry can lead you to adding all kinds of snacks and impulse buys to your cart. Meal planning can be a tricky task at first, but following a meal plan is an important part of breaking the sugar addiction. It will help to keep you on track and help prevent stopping for fast food when you don’t have a game plan for dinner. Spend a little time on Sunday afternoons jotting down some meal ideas for throughout the week. Make a list of the food items you will need to make the meals you wrote down and stick to it!

What about Sugar Substitutes?

Sugar substitutes and sugar alcohols have their place and they may be beneficial in helping you to break the sugar addiction or they may not. You will have to experiment and see how they affect you and your cravings. Even though they may not add additional calories to your diet, sugar substitutes and sugar alcohols might not help you to BREAK the sugar addiction since they are adding the sweet flavor to your diet. In some people, they may even increase your sweet tooth.

Week 3: Stop the Sugar Cravings

Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!

This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water. Take a hot bath or get lost in a good book. Typically any craving will pass if you wait it out long enough. But it’s important to begin understanding the difference between true hunger and food cravings. If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you’re craving something sweet or a specific sugary food, use a distraction technique.

The first week of saying no to sugar will be the hardest, but the more diligently you stick to your plan, the better you’ll fare in the end. Even a tiny taste of sugar during this time period can lead to setbacks.

After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a mint tea or piece of fruit instead of juice and candy.

Week 4: Game Plan for Life

Now that you have yanked that sweet tooth, it’s time to devise a plan to prevent a sugar addiction relapse. Although sugar isn’t necessary for health and it’s perfectly fine if you want to continue avoiding it, it probably isn’t realistic for most people to avoid all forms of sugar forever.

So if you want to allow a little sweetness back into your life, that’s OK. Moderation is key. Don’t let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn’t be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.

If you slip up, don’t beat yourself up over it. Accept your action and decide to make a better decision next time and move on. Continue to experiment with your new, healthy foods and recipes. You’d be surprised at how many ways you can make treats healthier and use far less sugar than a recipe suggests.

And remember: It generally takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it.

sources: iquitsugar.com, shapemagazine.com, droz.com


Why you can’t stay motivated to lose weight!

You’re not alone.

Anybody trying to lose weight goes through a similar journey.

You start out on fire.

You’re motivated to lose weight.  You exercise and it’s easy to say ‘no thanks!’ to junk foods.

Making healthy choices feels natural and effortless.

But then, everything shifts.

Suddenly, everything that felt so natural feels inconvenient now.

It’s easier to make excuses.

Your motivation is gone. Exercise seems inconvenient and you’re craving all of those foods you’ve left behind.

“I don’t want to workout!  I’ll start over Monday!  Pizza sounds so good right now!“

And all of the sudden you’re 3 slices in and feeling guilty.

Like a failure… like you knew better but you did it anyway… and you find yourself wondering, “Why can’t I stay motivated to lose weight?”

Sound familiar?

It should. It’s the frustrating shift that virtually every person trying to lose weight experiences on a regular basis (myself included).

If you’ve ever hit a rough patch and lost your motivational mojo, then the Bee-Xtreme Community is perfect for you.

As with many things in life, we go through changes in stages. Weight loss is no different.

As you know, successful weight loss is about changing your lifestyle.

That’s just another way of saying you need to change your behaviors. The stages of behavior change have been studied in depth.

Below is my take on the Transtheoretical Model of Behavior Change (I know, fancy wording), and how it corresponds to staying motivated to lose weight.

To stay motivated to lose weight, you need to make sure you’re in the right stage, mentally.

What stage are you in?



In the first stage of weight loss, people have no intention to change their lifestyle.

They either don’t see a reason to change their habits, don’t think there’s a problem with their body/health, or they’re happy just the way things are.

In this stage, people rationalize their thoughts.

They may think to themselves “losing weight is too much work” or “life is good just the way it is” or “I don’t need to lose weight to be happy.“

The good news? If you’re reading this you’re probably not in this phase.


Contemplation is the phase where most people wanting to lose weight get stuck.

In this stage, you’ve made a conscious decision that you need to make changes if you want to lose weight.

Now you’re contemplating, what to do to make that happen.

Maybe you already know what to do, or maybe you don’t have a clue.

During this stage, you’re seeking out information, but not yet actively changing your eating or exercise habits.

You may be in this stage right now.


During the preparation stage, you feel ready and able to make lifestyle changes because you see that there’s a benefit associated with the effort you’ll be making.

You feel ready to make changes because they’ll result in a reward.

You feel encouraged and inspired to take action.

So you start making small behavioral changes like drinking more water, taking the stairs instead of the elevator, or swapping out fries for a side salad.

Moving from the contemplation stage to the preparation stage is a big deal. You’ve successfully acknowledged and accepted that you need to make changes and have begun to make small changes.

The preparation phase is one of the most important phases.

Many people stay here. While others skip this stage completely and immediately start to take action.

I admire their drive, but their success levels dramatically decrease, as they skipped right past one of the most important steps to losing weight and staying motivated…

Having a meal plan or exercise program that works for their goal, or educating themselves about what they should eat and which exercises they need to use to reach their goal.

The action stage of weight loss is one of the most difficult. The action phase is where you’ve set goals and start taking action to get them.

This is when you’re actively changing your bad habits and replacing them with good ones.

It’s the time where you’re breaking your emotional connections to food.

It’s the time where you’re questioning if you have what it takes to do this for the rest of your life.

It’s the stage where many people make it to, but end up relapsing back to the 1st or 2nd stage.

People struggle to stay in the action stage because they don’t have the education, tools, plan, and support they need to stay motivated.

If you can stay in the action phase for at least 6 months, you have likely made a lasting change in your life.

In the maintenance stage, you have successfully changed the majority of your bad habits and have lived a healthy and active lifestyle full of whole foods and exercise for more than six continuous months.

You know how bad behaviors can adversely affect your weight and health.

You know that eating healthy food makes you feel so much better than the temporary happiness emotional eating provided. In fact, you have no intention of engaging in that behavior ever again.

Your confidence is sky high, and your body has undergone a complete transformation.

People (including the original non-supporters) are now complementing you on your weight loss and asking you how you did it.

Congratulations, you have successfully changed your life for good, and living this new healthy lifestyle is just as easy to do as living the unhealthy one was in the past.


To lose weight you have to stay in the action phase… people typically lose their motivation to lose weight and leave the action stage for 4 reasons:


Are you really ready to give up your bad habits? You don’t have to change overnight. Make a conscious effort to slowly phase out your vices, and replace them with healthier alternatives.


They don’t want to lose weight bad enough. Get crystal clear about what you want, why you want it, and how (freaking!) good it’s going to be when you get it. Visualize it!

Think about how bad you want it every time that little devil on your shoulder is trying to get you to cheat on your diet or skip the gym. A Weight Loss Vision Board can help you stay motivated and focused.


This happens when you don’t follow a complete plan that’s best for you and your goal.

Make sure you’re following the right program for you. But it’s also important that you follow professional advice…

Preferably a professional who completely understands exercise, nutrition, and how to use both to lose fat, and keep you motivated… like me! ; )


Motivation struggles are often a symptom of a much bigger issue.

It is A LOT HARDER to stay motivated if you have toxic build-up, metabolic damage, or a hormone imbalance working against you.

The good news is, it’s completely possible to use food and exercise to reset your body quickly and reverse problems so you can lose fat fast.

Please leave me a comment and let me know what stage of weight loss motivation you’re in and what you struggle with the most.

If you tell me what you need help with, I’ll make more posts for you. : )

Hugs and Love

Your Biggest Cheerleader

Toni Sweeney

Xtreme Ketones

I Want to start Keto but Don’t Know Where To Start!


Interested in starting a ketogenic diet?

Starting keto doesn’t have to be as complicated and some may make it sound. If you’re like a lot of my customers you may have heard of this Keto diet and what it can do for your body besides weight loss. It’s quite amazing! Let’s give you a step by step guide on getting started.

First off… What is a Keto diet?

A keto diet or ketogenic diet is a high fat, low carb, moderate protein diet. This way of eating will force your body into a state known as ketosis where the body is deprived of carbs and is forced to use your fat stores and fat consumed as an energy source.

Fat is the cornerstone of the keto diet. It’s the high fat and low carbs that actually make this diet work.

High Fat and enough calories DO MATTER with this way of eating.

Most people struggle to eat enough fat at first. You have to increase the amount of fat to replace the number of carb calories that you’re missing.

It’s super important to eat enough calories to avoid any metabolic or thyroid problems that can be associated with low calorie diets.

A general rule of thumb for the Keto Diet is– 70-75% fat, 20-25% protein, 5-10% carbs.

BUT THIS INFORMATION IS NO GOOD TO YOU UNTIL YOU FIGURE OUT WHAT THIS ACTUALLY MEANS. A great keto calculator will tell you what it is you should be eating for your height, weight, % body fat, etc cause all of those factors do matter when it comes to the number of calories you should be eating a day.

The recommended keto calculator I use is here: Keto Diet Calculator 


If you’re changing to this way of eating because you’re seeking weight loss, make sure you’re looking at the Large Calorie Deficit. These are the numbers you should be aiming for.

#2 — Take these recommended numbers and plug them into a tracking site like Myfitnesspal, Carb Manager, Keto Diet App or similar app to keep track of the food you’ve consumed.

Keep your numbers under the recommended numbers given and you’re golden!


Protein intake on the keto diet should not be higher than 20-25% of your total calories. Eating too much protein when your carb intake is low can lead to Gluconeogenesis. This is a fancy term meaning that your body will turn protein into glucose for energy. We don’t want the body making glucose for energy as this is our main goal of not to use glucose for energy, but to use fat. Also this is not good for muscle mass either.


It usually takes 9-11 days for your body to start recognizing to use your fat as an energy source. Some key signs you might be in ketosis is: natural appetite is decreased, mouth is super dry, more focus, more energy.

If you’re unsure if you’re in ketosis you can also use keto urine stix to test the number of ketones in the body. These can be purchased anywhere including your local pharmacy. They are much cheaper on Amazon though. Click the link to see which brand we use.

Starting Ketogenic Diet
What Can I Eat on A Keto Diet?


No, you do not need supplements for this way of eating as your body will start to fat adapt on it’s own, however using exogenous ketones will help get your body into ketosis quicker and they are also good to have on hand if you have a cheat and knock yourself out of ketosis.

1 drink will put your body in ketosis for 5-6 hours after consumption. This will help bypass any carb-overage you may have had.

There are many products on the market and i’m here to tell you they are all pretty much the same. As long as they contain the goBHB™ trademark, you’re fine to use them.

Where should your focus be when it comes to weight loss?

Focus will show you results faster than you ever dreamed was possible When you have focus in your life things will become easier, you won’t get stuck as often and you’ll be able to reach your weight loss goals faster than anything you could have ever imagined.

Many people think their biggest problem is that they lack the knowledge to successfully complete a goal when it comes to weight loss. Others believe that if they can just get the right product and not have to put much work into it they’ll be able to finally achieve some sort of success.

The real issue is….. lack of FOCUS.

What is focus anyways? According to Webster’s dictionary it’s : a center of activity, attraction, or attention, a point of concentration.

So I have a question for you.

Where is your center of activity, attraction, attention and point of concentration when it comes to your goals?

Some goal seekers put all of their focus on doing what others are doing and seeing success. So they try what their friends are trying. But that doesn’t mean they are going to see the same results.

Some goal seekers attempt to do workouts that are far beyond their ability because they are in a hurry to see results. This usually ends up with pulled muscles or some other injury that eventually holds them back.

Some goal seekers will stay on track for a week, have a bad day, end up eating their feelings and this spirals them out of control, losing focus and putting them right back in the same position they started with.

Have a laid out strategic plan of action should be your biggest focus. Sticking to your plan and jumping back on board when you have a bad day would be much better than giving up when you have a small cheat.

Getting focused and staying focused is hard to do. That’s where the Bee-Xtreme Community comes into play. Not only do we offer you FREE –menu plans, – guidance, -support, -exercises, -community advise, and one on one coaching, the Bee-Xtreme Community will KEEP YOU FOCUSED as you see other people reaching their goals every single day.

Focus…. where is yours today? 

Get it on building your goal board. Small daily goals are better than no goals at all. It isn’t that hard- you just need to focus on the right activities daily

Maybe today focus on getting that 64 ounces of water minimum or choosing a salad today for lunch instead of the pizza that’s in the break room.

Small goals= SUCCESS.

What do you struggle with the most when it comes to focus? Stop by our blog and leave us a comment. I’d love to be able to help in anyway that I can.


Toni Sweeney