Tips & tricks for Keto success
To set you up for the best success on the ketogenic diet plan, here are some common tips and how to avoid some of the pitfalls from the start.
Tracking Macros – not calories
With a Keto diet you don’t have to calculate calories, as you ‘just’ have to eat the right food. Simply put, you need to switch energy sources for your body from glucose to fat.
This breakdown is a strict approach and can be slightly modified, if necessary, while you’re getting accustomed to the keto diet. A great starting point would be 30-50 grams of daily net carbs (total carbs - grams of fiber and sugar alcohols), with the intent to work down to 20 grams daily or less.
A key to the keto lifestyle is tracking what are called macros (macronutrients) — the fat, protein and carbohydrates you’re consuming daily. To reach a state of ketosis, the breakdown of calories between these three should be 70 - 85 percent fat, 10 - 20 percent protein, and 5 - 10 percent carbs.
Don’t worry about failure – just keep trying until you reach a ketosis state
Don’t worry if you have difficulties reaching the ketosis or if you start out the diet and feel that you can’t live 100% up to this division. We all live hectic lives so taking a realistic stance to your daily life in this matter prevents you from dropping the keto diet in the short term because you feel you can’t live up to it in the long term.
Every new beginning commands an adjustment phase where you need to get comfortable with a new lifestyle. And finding the right balance also means making a few dietary mistakes here and there, which you can use and learn from in the long run.
In short, don’t worry too much and rather focus on getting comfortable with the keto diet instead. Then you can always turn up the fat burning process. There’s also supplements that can support you in the different stages of a keto diet (beginner, cheats or advanced)
The keto diet is attainable, but it does require intentionality. Plan ahead to ensure you stay on track whether you’re at home or out with friends. Prep your kitchen by removing foods that don’t fit into the keto lifestyle. The simple step of clearing your pantry of anything that may entice you is a powerful and effective method. Replace your reserves of junk food, sweets, and other quick but unhealthy snacks with keto-friendly meals cooked in bulk.
Separate the meals into smaller portions so that they’re readily accessible when hunger hits. When you’re out and about, you’ll quickly find that eating a keto diet on the fly can be quite challenging. However, all it takes to diffuse the struggle is a bit of planning. Take a look at menus from some of your favorite and most frequented restaurants to identify keto-friendly options to have in mind for your next visit.
Switching from a high-carb to a high-fat diet can sound enticing because of the new-found permission to eat fatty foods. In order to avoid burnout, take some time to look up keto diet recipes with variety in mind.
Researching both creative and simple options can help ensure that you don’t fall into a rut with your meal plans. Be sure to include a lot of vegetables. Leafy greens will be a primary source of nutrients in ketogenic diet meal planning. Below, we provide basic lists of foods to include and those to avoid to help get you started.
What Not to Eat
As a rule of thumb, you should avoid sweets and sugar all together as well as carb-filled foods such as pasta, rice, bread, flour and potatoes.
What to Eat
You should focus on eating meat, vegetables which grows above ground and fat, which keeps you satiated. Vegetables grown above ground includes, leafy greens, cruciferous vegetables, tomatoes, bell peppers, peas, celery, eggplant, zucchini, etc.
Drinking an adequate amount of water daily is paramount for any approach to healthy living. On keto, staying well-hydrated throughout the day can help you to avoid adverse side effects such as headaches or fatigue.
Generally speaking, it’s also vital for digestion, detoxification, and can help to suppress hunger. A great way to make sure you’re drinking enough water is to carry a water bottle with you throughout your day.
With these tips & tricks in your arsenal, all that’s left is to provide a starting point for your keto diet meal plan.
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