The Keto or Ketogenic diet is a special diet plan that is low carbohydrates, medium proteins, and high fats.
We all know that fats are important for the growth and development of the body as well as we can burn the stored fats by the consumption of more healthy fats.
By reducing the carbs in the diet we will not consume the fast energy producing element, due to which body has to burn the stored fats in order to generate energy.
Everyday more and more people are trying the Keto Diet! This trend is growing rapidly
However, as with any diet the transition can be a little hard. This is why we have a list of Keto diet tips to help you out
1. EASE INTO IT
Most people don’t know how to start a keto diet so they have no clue what to expect.
The first 2 weeks of the ketogenic diet are known as the adaption process.
This time period is crucial because you are training your body to start burning fat instead of carbs as it’s main energy source.
During this time your body goes through a withdrawal phase of sorts. You’ll be detoxing from sugar and carbs.
The reason this happens is because Keto completely flips your world upside down when it comes to your macro intake.
On a normal diet your macros might look something like this;
- 30-50% Carbs
- 25-35% Fat
- 25-35% Protein
The ratio for your macros is pretty similar for the most part, right? Well on a Keto diet that ratio is a little different.
Your macros will look more like this;
- 5-10% Carbs
- 60-80% Fat
- 15-30% Protein
If you’re looking to try Keto then our best advice is to take things slow. Don’t immediately cut out all of your carbs because you’ll feel sluggish and energy deprived.
This will most likely cause you to give up on the diet completely.
However, if you take your time and slowly start reducing your carb intake day after day then you’ll give your body enough time to adjust to the change.
2. TRACK YOUR MACROS
Once you’ve made the proper adjustments to your diet it’s important to keep track of your macros to ensure you get the best results.
Having success with the Keto Diet comes down to getting your body in ketosis.
Ketosis is a metabolic state in which fat provides most of the fuel for your body.
Getting into ketosis requires you to stick to ideal of high fats, moderate protein and low carbs.
Once you’re body is in ketosis then you’ll be in the optimal state for fat loss.
However, if you’re not tracking your macros and one day you have too many carbs, guess what? Your body will most likely fall out of ketosis and you’ll have to get more disciplined to make sure it doesn’t happen again.
You have to keep in mind that at this point you already made the changes to your diet and your body has adjusted to Keto so tracking your macros is necessary to continue getting all of the benefits
There are many ways for you to keep track of everything but our favorite is My Fitness Pal app.
You simply download the app and enter the foods you’re eating throughout day along with the amount of serving and My Fitness Pal will keep track of your macros.
We’d recommend using the app even before starting the diet so you can see what your macro ratio looks like on your average diet. This will help you make the proper adjustments to begin cutting out carbs
3. CUT THE SUGAR
This one hurts me, it truly hurts me. I love candy and sweets and I wish this wasn’t part of our Keto diet tips but unfortunately it is!The facts in keto diet is that sweets and baked goods are at the top of the “do not eat” list for many reasons. They have more carbs and contain added sugar, which contributes calories without nutrients and often times unhealthy saturated or trans fats. Carbs and unhealthy nutrients are the opposite of what Keto is about.Consuming sugar is not only a big no but it also acts as a gateway to cheating on your diet. I’m sure when it comes to sweets we’ve all said “I’ll only have one” only to then devour everything in sight.
4. STAY HYDRATED
First off, everyone is different so everyone’s personal needs when it comes to water will vary. Do not listen to anyone that says “‘drink 8-10 glasses of water a day”
It is important that you know exactly how much water you should consume on a daily basis. To figure that our simply use this Water Intake Calculator
Everyone already knows that drinking water is crucial to our health however, on a Keto diet it’s even more important!
When we removes carbs we also remove the one macronutrient that triggers the most insulin release. Most people are aware of insulin and how it helps sugar into cells for fuel but what most people don’t know is the effect that insulin has on the kidneys.
When insulin is letting the cells know that there is excess energy it’s also triggering the kidneys to hold onto sodium and water.
As soon as insulin levels drop, sodium is released from the body and plenty of water with it.
This is why you hear stories of people losing up to 10 pounds of water weight during the first week of the Ketogenic diet.
Make sure you drink plenty of water so that you’re hydrated at all times!
Drinking enough water will help suppress your appetite and curb any bad cravings that come your way
5. AVOID “DIET” DRINKS
Staying hydrated is great but make sure you stay away from all of those unhealthy “diet” drinks.
These drinks are NOT on the Keto diet menu!
Many make the mistake of switching from regular soda to diet soda.
The thought process is since they don’t have sugar then it must be okay for a ketogenic diet.
Unfortunately, this is NOT true!
Diet soda may have less or no sugar but they do use a variety of different sugar substitutes. Most of these sugar substitutes will tell your body that sugar is coming in.
This can lead to your metabolism shutting down and blood glucose levels to rise.
An alternative to soda can be sparkling water. Sometimes we might just need the fizz and bubbles in our drinks.
Switching to a healthier option will make your life much easier and will keep you from getting out of ketosis. Just because diet soda has zero calories doesn’t mean it fits into your ketogenic diet plan.
6. MEAL PREP FOR THE WEEK
Our next recommendation is that it’s time for you to start keto meal planning and prepping!
Why should you do this? Because meal prepping will make it easier to follow the keto diet guidelines.
The Keto basics will always come down to the breakdown of your carbs, protein and fats intake.
Meal prepping is huge on this list of keto diet tips because it will give you the opportunity to make sure all of your meals keep your body in ketosis.
On top of keeping you in the optimal ketosis state here are some more benefits of keto meal planning
Meal Prepping Tips
- You’ll save time
- Buying in bulk will save you money
- You’ll learn portion control
- It’ll keep you on track
7. Explore Tasty Keto Recipes
So you followed our keto diet tips and now you live and breathe the Keto diet.
You’re sitting back and watching your body transform, now what?
This is the time for you to start exploring and looking for tasty recipes! Keto can be restricting but it doesn’t mean that you shouldn’t enjoy your meals.
In fact we went out of our way to find you something you’re going to love! Below you will find the best keto cookbook we could find!