How to start and stick on Keto

How to make Keto easier with this one simple change.

Do you want to start a Keto lifestyle but find it intimidating? Are you having trouble sticking to the Keto diet? If so, then this blog post is for you. We’ll show you how to make Keto easier with one simple change that can help you get started and stay committed. In just a few easy steps, you’ll be on your way to a healthier lifestyle. Go start, check out this Keto starter kit that helped me start. Click here -> Keto

Read on to find out how to make Keto simpler and more sustainable.

Decide what your goal is

Before starting the Keto diet, it's important to decide what your ultimate goal is. Are you looking to lose weight? Improve your overall health? Manage a medical condition? Knowing what you want to achieve will help you focus on the right activities to get there.

Start by writing down your reasons for starting the Keto diet. Once you have these clearly defined, create a list of smaller goals that will help you reach your larger objective. Make sure to include a timeline for when you want to achieve each one. This will help you stay motivated and on track as you progress through the diet.

Take some time to think about the types of foods you want to eat and how often. Consider how much time you'll be able to dedicate to meal prepping and planning. Lastly, think about any supplements or exercise regimens you may want to incorporate into your routine. With all these pieces in place, you can confidently begin the Keto journey.

Cut out processed foods

Processed foods are often high in sugar, sodium, and unhealthy fats, making them a bad choice for anyone on the keto diet. To cut out processed foods, focus on eating whole, unprocessed foods like vegetables, fruits, nuts, seeds, and lean proteins. While it can be difficult to give up certain convenience items, like frozen meals and processed snacks, the key is to focus on fresh ingredients that you can use to make delicious meals.

When looking at food labels, try to avoid products with artificial colors, sweeteners, and preservatives. Instead, opt for products made with natural ingredients and minimal processing. When possible, buy organic and look for healthy fats like olive oil or coconut oil. If you have time, try making your own snacks and meals from scratch using natural ingredients. This will ensure you’re getting all the nutrients your body needs while also sticking to the keto diet. When it comes to eating on the keto diet, fat should be your main focus. Not only is it incredibly nutritious, but it also helps keep you full and satiated for longer. Fat is an essential macronutrient, meaning you need to eat a certain amount of it every day in order to stay healthy.

When it comes to choosing what fats to eat, try to stick with healthy sources such as nuts, seeds, avocados, coconut oil, olive oil, ghee and grass-fed butter. These fats are packed with essential fatty acids that your body needs in order to function properly. Try to avoid processed oils such as vegetable oil and corn oil.

In addition to eating more fat, you should also be consuming healthy sources of saturated fats such as beef, pork, poultry and eggs. These foods provide your body with energy and help keep your metabolism running smoothly. Plus, they make meals more satisfying.

Eating enough fat is essential for any keto dieter because it helps maintain ketosis and allows your body to burn fat for fuel instead of carbohydrates. Try to aim for about 70-80% of your daily calories coming from fat. This will help you stay in ketosis and get the most out of your diet.

Eat more fat

When it comes to the ketogenic diet, fat is your friend. Eating enough fat will help keep you feeling full and satisfied throughout the day and also helps provide the energy you need for your workouts.

Fat is essential for absorbing vitamins and minerals, keeping your hormones in balance, and helping to reduce inflammation. It is important to choose healthy sources of fat, such as avocado, nuts, olive oil, and fatty fish.

When it comes to food choices, focus on high-fat foods that are low in carbs, such as:

• Olive oil

• Nut butters

• Coconut milk

• Coconut oil

• Fatty fish

• Heavy cream

Try to include at least one source of fat in each meal and snack. This will help you stay full and energized throughout the day. Additionally, adding a tablespoon of olive oil or coconut oil to your morning coffee or smoothie can give you an extra boost of energy.

Eat moderate amounts of protein

Protein is an important nutrient for your body, and it’s important to get enough of it when following the Keto diet. Eating moderate amounts of protein can help you stay full and provide energy for your workouts and other activities. The ideal amount of protein for the Keto diet is 20-25% of your total caloric intake. This is equivalent to 0.6-0.8 grams of protein per pound of body weight.

When choosing sources of protein, focus on quality and try to limit processed meats such as bacon and sausages. Great sources of protein include wild-caught fish, eggs, chicken, turkey, grass-fed beef, pork, nuts, nut butters, seeds, and legumes. Make sure to have some protein at every meal, spread out evenly throughout the day. This will help keep your body supplied with amino acids to maintain muscle mass and help keep you feeling full between meals.

Limit your carbs

Limiting your carbohydrates is a key part of the keto diet. The goal is to keep your carb intake to around 20-50 grams per day. This can be a challenge if you’re used to eating a high-carb diet.

To limit your carbs, you’ll need to make some changes to your diet. Start by reading nutrition labels and avoiding processed and packaged foods. These tend to have added sugars and other forms of carbohydrates that can add up quickly. Instead, opt for whole, natural foods.

When grocery shopping, shop the perimeter of the store where you’ll find fresh produce and proteins, not processed and packaged items. Eat more non-starchy vegetables like leafy greens, asparagus, cauliflower, mushrooms, peppers, and onions.

You’ll also need to limit your intake of fruits, grains, and dairy products. When it comes to grains, look for low-carb options like quinoa and buckwheat, which are higher in fiber than traditional grains like wheat and rice.

Finally, you can use a tracking app to help you stay on top of your carb intake. This will allow you to monitor how many carbs you’re consuming each day so you can stay on track with your goals.

Create a meal plan

Creating a meal plan is key to sticking with a keto diet. By planning out your meals, you will be able to ensure that you are getting the right nutrients in the right amounts each day.

Start by writing down what type of meals and snacks you plan to have throughout the week. Then, make a shopping list of ingredients that you need to buy for these meals. Be sure to include all of the macronutrients such as fats, proteins, and carbs in your meal plan.

When you’re creating your meal plan, try to think of meals that are easy and quick to prepare. This will help make it easier for you to stick to your plan. You can also make larger batches of certain meals and freeze them for later use.

Also, don’t forget to include snacks in your meal plan. Having healthy snacks on hand can help keep you from getting too hungry between meals. Some good snack ideas for a keto diet include nuts, seeds, and cheese.

Finally, remember to be flexible with your meal plan. If something comes up and you can’t stick to it one day, don’t stress. Just adjust your meal plan accordingly and start fresh the next day.

Try new recipes

Adding new recipes to your Keto diet is a great way to spice things up and stay motivated. Experimenting with different ingredients and cooking styles can help you find something that you love while still staying within the guidelines of the Keto diet. Start by searching online for Keto-friendly recipes that use the ingredients you already have in your pantry.

When trying out new recipes, make sure to read through the directions thoroughly and follow them closely. This will help ensure that you don’t end up with an unpalatable dish! Additionally, try to stick to simpler recipes if you are a beginner as they are easier to follow and master.

Finally, don’t be afraid to experiment! If you want to make a recipe a little healthier, substitute ingredients or swap out fats and proteins for more healthy options. Try adding spices and herbs to create delicious flavor combinations that you won’t get tired of. Experimenting with flavors and textures is the best way to make sure that you stick to your Keto diet in the long run.

Stay hydrated

Staying hydrated is an important part of any healthy diet, but it’s especially important on a keto diet. When the body is in ketosis, it produces ketones, which can be dehydrating. This can lead to headaches, dizziness, and other symptoms.

To make sure you are adequately hydrated while on the keto diet, make sure you’re drinking plenty of water throughout the day. The general recommendation is to drink half your body weight in ounces of water per day. If you weigh 140 pounds, that would mean drinking 70 ounces of water.

In addition to drinking water, you may want to consider adding electrolytes to your diet. Electrolytes help balance the body’s fluids, and help keep the body functioning properly. Good sources of electrolytes are coconut water, bone broth, and electrolyte supplements.

Finally, if you are engaging in exercise, you should make sure you are drinking enough water before, during, and after your workouts. Drinking water can help prevent muscle cramps and dehydration.

By making sure you are staying hydrated throughout the day, you can make sure your body has what it needs to stay in ketosis and achieve your desired results.

Get enough sleep

Getting enough sleep is an important part of any health routine, including the ketogenic diet. Quality sleep helps with overall energy levels, reduces inflammation, and helps you maintain a healthy weight. When you don't get enough rest, your body may be more likely to store fat and have difficulty breaking down carbohydrates.

In order to get enough sleep when following a keto diet, it's important to ensure that you have a consistent bedtime routine and stick to it. Try going to bed and waking up at the same time every day to create a pattern that your body can become accustomed to. This will help regulate your hormones and metabolism, so that your body knows when it is time to sleep and when it is time to wake up.

It's also important to create a calming environment in your bedroom by making sure that it is dark, quiet, and free from distractions. Avoid activities like watching TV or using your phone before bed as these can cause your mind to be stimulated and make it harder for you to fall asleep. Additionally, limit your caffeine intake after lunchtime and avoid alcohol as this can cause disturbances in your sleep pattern.

By following these tips, you can help ensure that you are getting the quality sleep that you need for your overall health and success on the keto diet.