If you are not getting the results that you’d like or are still experiencing pain that keto hasn’t resolved, it might be time to try an n=1 experiment.
Such an experiment will allow you to identify foods or behaviors that could be hindering your progress—as well as foods or behaviors that could propel you forward.
The important thing is to track your experiment, including what modifications you make, how frequently you made them, what else may have changed as a result, and what effects you observe.
What type of an experiment should you try? There are so many options to choose from:
- Carnivore. This is the ultimate elimination diet. Find out if plants are causing you problems. (Ketogenic Lifestyle Coaching offers a Carnivore Challenge)
- Dairy free. This is suggested especially if you are using keto to control or treat chronic pain or inflammation. Some people still include butter or ghee on a dairy free program (though experimentation can reveal if you are especially sensitive and need to eliminate all dairy).
- Specific food elimination. Some to consider: nightshades, nuts, sweeteners, eggs, berries, or cream (cream may increas your hunger but other dairy foods may not bother you at all). You could go big time and see what eliminating coffee (or anything caffeinated) might do for you.
- Tracking. You might consider getting your macros evaluated by a coach and then following those to a T. Be sure to weight and measure everything that you consume. It’s impossible to make a change if you don’t know what you are doing!
- Fasting. Add in intermittent fasting for 16–18 hours a day. If you are a champion intermittent faster, try adding in a 36 hour fast each week. Or add in alternate day fasting (typically that looks like 3 x 36 hour fasts per week).
- Change your eating window. If you typically intermittent fast with an eating window of 1–7pm, try to bring that window earlier. Perhaps try 10am–5pm or even 8am–3pm. This earlier window can do wonders for both blood sugar, sleep issues, and perimenopause symptoms.
- Add in self care.
- Add in exercise.
- Add in a specific sleep regimen.
- Be proactive and diligent about getting in measured electrolytes each day.
If you haven't experimented before, start with just one. Don't switch them up before you give your body a chance to respond to each experiment. Don't be in a hurry to find the magic bullet; if you run too many experiments too close together, you won't have clear evidence of what changes caused anything.
What experiments have you tried? What would you like to try?
Katrina Harris is one of our Ketogenic Lifestyle Coaches. Our ketogenic coaches help clients achieve habit change via coaching. Your keto coach is happy to work with you to best support your goals. Learn more about Ketogenic Lifestyle Coaching or start your coaching plan today.