Getting started with a keto diet and maintaining consistency can be difficult. Since this diet involves restricting carb intake, eating protein moderately, and increasing healthy fat intake, the carb restricting aspect is the most challenging.
Luckily, there are some ways you can keep up with your keto diet to achieve quick weight loss results. Whether you’re new to the keto diet or you want to enjoy great results, below are some of the tips you can consider.
1. Track Your Macros
If you like to see results from your keto diet, you must track your macros or macronutrient intake. It means keeping track of your carbs, protein, and fat intake to ensure you’re eating the necessary amount of each to stay in ketosis.
To track your macros, you can use a macro calculator for the ketogenic diet or other apps that tell you the macro breakdown of your food. This will let you record your daily meals, and can also be useful when investing in the kitchen scale to measure foods that aren’t portioned or pre-measured.
The process of tracking your macros may seem tedious and time-consuming at first, but it’s actually an effective way to ensure you’re staying in ketosis. If you don’t know the portion of every macronutrient you must consume to stay in ketosis, it’s wise to consult your physician for answers.
2. Drink Enough Water
When you’re new to keto, keep in mind that fluid secretion happens often because it’s a low carb diet. Eating hydrating foods and drinking sufficient water are important. Those who are getting started with the keto diet have to ensure that they’re drinking an ample amount of water throughout the day.
Some hydrating foods you can try are lettuce, cucumber, kale, and spinach. The best thing about them is that they’re low in calories.
3. Eat Home-Cooked Meals Often
Cooking your meals is the simplest way to control and track what you’re putting into your body. It’s especially crucial on a diet as strict as the keto diet since even going slightly over your allowable carb intake might throw you out of ketosis, and delay or hinder your weight loss goals.
Also, following a whole foods diet can be done easily if you cook at home as you can prepare your meals with raw and fresh produce, proteins, as well as healthy seasonings and cooking oils. It won’t only just be helpful for you to track your macros, but it can also control what goes into your food and change it based on your taste preferences.
4. Exercise Regularly
While you’re on a keto diet, exercising regularly can improve your ketone levels and may help you transition into a high-fat and low-carb lifestyle quicker without exercise. To get into ketosis, your body may need to eliminate any glucose in your body.
Exercising often uses various kinds of energy for fuel, including amino acids, carbohydrates, and fat. The more often you exercise, the quicker the body depletes its stored glycogen. If your body has eliminated its glycogen, it’ll seek out other types of fuel and would turn to fat for fuel to stay in ketosis.
When determining which workout regimen is best when you’re on a keto diet, you may include high-intensity exercises with low-intensity, steady-state exercises, like jogging or walking. It aids your body to enter ketosis and keep your blood sugar balance.
5. Level Up Your Salt Intake
Most people have a negative mindset in terms of how much sodium must be consumed daily, and are often told to take very low sodium only. This is usually only the case on diets that contain a high level of carbs. The reason behind it is that high-carb diets cause high insulin levels.
When insulin level is high, your kidneys will retain sodium. If you adopt a ketogenic diet, your insulin level will reduce. Because of this, your body will excrete more salt since there are no carbs present in your body to increase insulin and hold sodium. When you’re in keto, adding extra sodium to your diet can help you prevent electrolyte imbalances.
6. Consume Carbs From Vegetable Sources
Once you try to include low-carb green vegetables with lots of fiber in your keto diet, it’ll help you satisfy your appetite and promote better gut health at the same time. This improves your chances of achieving a successful keto diet.
Pick leafy green vegetables that have low carb content. Then, add butter to make them tasty, enabling you to meet your fat micro. Moreover, consider the use of such vegetables in soups and salads to vary the kinds you eat daily.
7. Reduce Stress
Chronic stress can hinder the ability of the body to enter ketosis. The reason behind it is that stress hormones, known as cortisol, elevate your blood sugar levels, which can prevent the body from burning fat for energy as there could be too much sugar in your blood.
If you’re going through a stressful period in your life, it may not be a great idea to push through with your keto diet. It’s best to start this nutrition plan if you can keep your stress levels to a minimum and be able to devote a big part of your waking hours to staying in ketosis.
So, just ensure to take a few steps to lessen the stress in your life, such as exercising regularly, getting enough sleep, adopting relaxation techniques, or taking some time to do something you enjoy.
8. Always Plan In Advance And Create Your Shopping Lists
If you’re on a keto diet, it’s recommended to plan in advance. Ensuring that you only have the right foods for the keto diet in the house makes it easier to stick with your eating plan. It helps you avoid the possibility of cheating. Plus, if you have keto food around, then that’s what you’ll only eat. Remember, keto diet success is always within your grasp. All you have to do is to stay focused.
When you’re on a keto diet, it’s never easy to keep up with it. This is especially true if it’s your first time trying a diet. However, once you incorporate the above tips into your lifestyle, you’ll be able to achieve great results, enabling you to enjoy a healthier life in the long run and reap the amazing benefits of a keto diet.
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