Keto diets have become popular with people who are looking to lose weight and reduce the symptoms of various health conditions, but they aren’t necessarily easy to stick to 100% of the time. Sometimes you may feel yourself slipping off track, which can set you back on your weight loss journey or even reverse some of your progress if you aren’t careful. That’s why it’s important to plan ahead and have strategies in place to make sticking to your keto diet as simple as possible so that it becomes second nature rather than something you have to think about all the time.
1) Count Carbs
One of the most important things you can do when starting a keto diet is to count your carbs. This will help you determine how many carbs you can eat in a day and still stay in ketosis. It’s also important to monitor your carb intake so that you can make adjustments as needed.
2) Replace high-carb foods with low-carb alternatives
One of the best ways to stick to your diet is by replacing high-carb foods with low-carb alternatives. For example, instead of eating pasta, try zucchini noodles. You can also use cauliflower rice in place of regular rice. These swaps will help you stay on track without feeling like you’re missing out.
3) Eat When You’re Hungry
One of the most important things to remember when starting any diet is to listen to your body. If you’re hungry, eat. It sounds simple, but so many of us eat based on a schedule or because we think we should be eating, not because we’re actually hungry. When you’re trying to stick to a keto diet, it’s even more important to only eat when your body is telling you it’s time.
4) Portion Control is Key
When you’re first starting out on the keto diet, it can be easy to go overboard. After all, you’re cutting out a lot of foods that you’re used to eating. But in order to be successful, it’s important to portion control. That means filling up on healthy fats and proteins, and limiting your carbs.
5) Drink Water
Drinking plenty of water is important on the keto diet, especially in the beginning when your body is adjusting to a new way of eating. Be sure to drink 8-10 glasses of water per day, and even more if you are exercising frequently. You can also help yourself stay hydrated by adding electrolytes to your water or drinking bone broth.
6) Protein Fast
A protein fast is a great way to jumpstart your keto diet and help you see results quickly. By eating only protein and fat for a period of time, usually 24-48 hours, you can reset your body and jumpstart your weight loss.
7) Maintain the 80/20 Rule
One of the most important aspects of the keto diet is maintaining the 80/20 rule. This means that 80% of your diet should consist of healthy fats, while only 20% should come from carbs and protein. By following this rule, you’ll be more likely to stay in ketosis and experience all the benefits that come with it.
8) Go Easy on Exercise
You may be eager to hit the gym hard now that you’re on a keto diet and trying to lose weight. But exercise can actually hinder your progress if you do too much too soon. When you’re in ketosis, your body is using fat for energy, so you don’t have the same glycogen stores that you would if you were eating a high-carb diet. This means that your muscles can’t handle as much exercise as they normally could.
9) Embrace Cheat Days as Part of Your Healthy Lifestyle
There’s no need to feel guilty about indulging in your favorite foods from time to time. In fact, cheat days can actually be part of a healthy lifestyle. They can help you stick to your diet by giving you something to look forward to and preventing restrictive eating from becoming too monotonous. Plus, they can help boost your metabolism and prevent weight gain.
10) Reward Yourself for Staying On Course
- Don’t forget to reward yourself for staying on course with your keto diet! A little motivation can go a long way.
- Pick a non-food related activity that you enjoy and make it your reward for staying on track.
- For example, if you love getting massages, treat yourself to one after a week of being successful with your diet.
- Or, if you’re trying to save money, allow yourself to splurge on a new outfit or piece of jewelry as a reward.
- Whatever it is that makes you happy, use it as motivation to help you stay on track with your keto diet goals.