Keto Diet Tips: 10 Useful Tips For Your Successful Keto Journey

A low carb or ketogenic diet has numerous benefits to your health which makes it one of the most popular diets in the modern era.

In a keto diet, you need to cut down a huge portion of carbohydrates and replace it with healthy fats.

When you don’t consume carbs in your diet, your body takes time to re-adjust so that it can run only using the body fat as its primary source of energy.

If you adopt a low carb and high-fat diet, then it provides several health benefits like improved brain function, rapid weight loss, reduced inflammation and many more.

But many people get discouraged by the thought of removing the carbohydrate from the diet. For them, there are various tricks which you can use immediately your low carb diet with minimal effort.

Here are the lists of 10 tips which will help you on your Keto journey:

  • Go for Intermittent Fasting
  •  Decrease Stress
  •  Add More Salt To Your Diet
  •  Consume Less Protein
  •  Use Exogenous Ketones
  •  Measure Your Carbs Intake
  •  Get Carbs From Vegetable Sources
  •  Improve Your Gut Health
  •  Stop Consuming Diet Soda & Other Sugar Substitute
  •  Exercise Regularly

  • 1. Go for Intermittent Fasting - (Keto Diet Tips)

    Keto Diet Tips

    Source - http://www.thefitnessjunction.com

    Intermittent fasting is one of the most effective methods to get you in ketosis easily and help you lose weight.

    IF or Intermittent fasting means you should not eat or drink anything which contains calories for a specific period of time.

    In a study performed at Harvard University states that intermittent fasting can change the mitochondria of your body similarly as a ketogenic diet does.

    When we don’t consume calories for few hours, then our body starts using the excess glucose stored in the body.

    Skipping breakfast in the morning is a great way to start intermittent fasting.

    If you are already on a keto diet, then fat fasting is a good way to help you in your weight loss journey.

    2. Decrease Stress - (Keto Diet Tips)

    Keto Diet Tips

    If you are in chronic stress then it may affect your body’s ability to enter into ketosis. This is due to the increased blood sugar levels in your body, which prevents your body to burn fat.

    It’s not advised to start a ketogenic diet if you are going through some stress because you may not be able to get the most out of it.

    Hence, it is best to use this nutrition diet when you are at the minimum stress and when you can devote a large amount of waking hours towards staying in ketosis.

    If you still want to start a keto diet, then it is still doable. Just make sure you take the necessary steps to reduce the stress in your life by getting enough sleep, exercising regularly, doing something you love, or adopting relaxing techniques such as deep breathing, yoga, and meditation.

    3. Add More Salt To Your Diet- (Keto Diet Tips)

    Keto Diet Tips

    Many people have various negative stigmas when it comes to consuming sodium daily.

    We have always been advised that we should consume less sodium. But, this is true only for carbohydrate diets.

    This is because, in high carbohydrate diets, high levels of insulin are present naturally.

    When the insulin levels are high, then your kidney automatically begins to retain sodium.

    When you are on a keto diet or a low carb diet, then the insulin levels are very low.

    Your body also excretes more salt because there are no carbohydrates present in your body which will hold on to the sodium.

    Hence, it is advised to add 3 to 5 grams of sodium in your diet if you are in ketosis.

    It will help you to avoid any electrolyte imbalance.

    4. Consume Less Protein- (Keto Diet Tips)

    Keto Diet Tips

    Consuming too many carbohydrates and protein is always dangerous in a ketogenic diet. When you eat too much of protein your body starts converting the protein into sugar through the process, gluconeogenesis.

    If you have lessened the carbohydrate intake in your diet but you’re still not in ketosis, then make sure to lower the protein intake also.

    The frequency and amount of exercise you perform will determine how much protein your body can handle before turning it to sugar through gluconeogenesis.

    If you regularly do heavy weight training exercises, then you can get away with more protein. However, if someone does the low-intensity training then they should consume less protein.

    The most common general rule which you can follow is consuming one gram of protein for one kilogram of bodyweight.

    Then, divide your body weight by 2.2 to calculate the grams of protein you need for per kilogram of body weight.

    5. Use Exogenous Ketones- (Keto Diet Tips)

    Keto Diet Tips

    Consuming Exogenous Ketones is a fast way to get into ketosis. The exogenous ketones contain beta-hydroxybutyrate (BHB), which is a type of ketones which flows freely in the blood and are easily used by the body.

    Taking any type of keto supplement in the initial phase of ketosis will drastically help you in your keto journey because it signals your body that you are using ketones instead of carbohydrates for energy

    The exogenous ketones will kick back to ketosis even if you unintentionally have a high carbohydrate meal.

    Exogenous ketones is also an effective tool to avoid keto flu which is very common for beginners.

    While your body is getting used to using ketones, you can use to eliminate other flu-like symptoms which comes during the induction phase of the ketogenic diet.

    6. Measure Your Carbs Intake- (Keto Diet Tips)

    Keto Diet Tips

    Measuring how much carbohydrate you are consuming is extremely important. Also, you must be careful of the hidden carbohydrates in some foods which many seem good for keto but are actually loaded with sugars.

    Here are the lists of some foods which may contain hidden carbs in it:

    • Milk
    • Breaded Meals
    • Chicken Wings
    • Yogurts
    • Most fruits

    You need to make sure about the nutrition facts of everything you eat to avoid consuming the hidden carbohydrates unintentionally.

    When you are on the ketogenic diet, then you can consume a maximum of 50 grams of carbohydrates.

    To determine the net carb content use the formula below:

    Net Carbs = Total Carbs – Fiber

    You need to at least consume daily 20-30 net carbs daily and if you exercise regularly then you can get away with more carbs and still stay in ketosis.

    7. Get Carbs From Vegetable Sources- (Keto Diet Tips)

    Keto Diet Tips

    It’s important to get vegetables in your diet to ensure if you are consuming all the necessary nutrients, including fiber, which is crucial for maintaining a healthy gut.

    You should always aim for high nutrient starchy vegetables like:

    • Broccoli
    • Spinach
    • Brussel sprouts
    • Cabbage
    • Kale

    Non-Starchy vegetables are also low in calorie; hence if you want to have a complete meal then it’s important to have plenty of these vegetables in your diet.

    8. Improve Your Gut Health- (Keto Diet Tips)

    Keto Diet Tips

    Gut health is associated with almost every system within your body. Various studies have proven that gut health affects everything from your digestive system, mental health and several other systems in your body.

    When your gut flora is healthy your body’s hormones, insulin sensitivity and metabolic flexibility become more efficient.

    They directly affect your body’s ability to transition from carbohydrates to fats for energy consumption.

    When you metabolic functionality is at the optimum level, then your body can easily adapt a low carb and high-fat diet.

    However, when your body is metabolically inflexible it faces difficulty in utilizing fats for energy and hence it converts into body fat.

    Hence, focusing on improving the gut health will have a huge impact on your overall metabolic flexibility and will become more efficient fat burner.

    9. Stop Consuming Diet Soda & Other Sugar Substitute- (Keto Diet Tips)

    Keto Diet Tips

    Although diet soda has zero calories, it should still be avoided in a ketogenic diet.

    A diet soda contains various sugar substitutes which signal your body that a huge amount of sugar is entering your body.

    Hence, consuming diet sodas can increase the blood sugar levels.

    Various studies show that our body reacts in the same way to the sugar substitutes as it does to the regular sugar.

    When you consume too many zero-calorie sweeteners, you are only going to increase your cravings sweet drinks and foods in future.

    The major advantage of the keto diet is that you re-calibrate your taste buds to crave low-carb foods which are healthy for you.

    But if you constantly bombard yourself with diet sodas and other sugar substitutes.

    10. Exercise Regularly- (Keto Diet Tips)

    Keto Diet Tips

    If you exercise regularly it will help you boost your ketone levels and will transition you faster into a low carb lifestyle than without exercise.

    If you exercise regularly it will help you boost your ketone levels and will transition you faster into a low carb lifestyle than without exercise.

    But if you constantly bombard yourself with diet sodas and other sugar substitutes.

    Exercising uses various types of fuel for energy such as carbohydrates, fats, and amino acids. The more you exercise the faster your body depletes its glycogen stores.

    Once, the glycogen stores are over then it will use the fat stored for energy purposes through ketosis.

    Hence, you should incorporate both high intensities as well low-intensity steady-state exercises including jogging, walking, etc.

    This will balance your blood sugar and helps your body to enter ketosis.

    Conclusion

    People who are just starting out in the ketogenic diet need to know every tip in the book to stick to the diet.

    Hence, follow the above keto diet tips if you want to be successful in the ketogenic diet and get the benefits from it.

    Carbohydrates have always been a major part of everyone’s diet which makes it very difficult to control the urges to consume carbs.

    You need to exercise regularly, stay away from any kind of stress and keep your mind focused, then you would reap the benefits of the ketogenic diet.

    As long as you stay away from the carbohydrates and use the keto tips mentioned in the article, you will be on your way towards a healthy lifestyle.

    Do you know any other tips which will help to be successful in the ketogenic diet? Do let us know in the comments section below.

    • May 04, 2018
    • Category: blogs
    • Comments: 0
    Leave a comment