One mom recently loss 82 pounds by tracking what she ate on keto.

A ketogenic diet can lead to significant weight loss and improvement in the immune system and overall health. You can find yourself with more energy, better health, and improved self-esteem. It may even reduce your acne!

You may be wondering if a diet low in carbs and high in protein and healthy fat is do-able for you. The key is to go into it with both eyes open. 

Here are some of our favorite ketogenic diet tips.

1. REDUCE CARB INTAKE

Keto is designed to jump-start weight loss by bringing your body into a state of ketosis. This is when your body does not have enough glucose for energy, so it burns fat instead.

Most people will need under 50 grams of carbs each day to jump-start ketosis. Many folks undergo a mild state of ketosis each day in between lunch and dinner.

You can see if keto is right for you by reducing the number of carbs in your diet. Eliminate or severely reduce your intake of pasta, rice, bread, oatmeal, and cereal.

Keto dieters are allowed to offset the body’s reaction to carb reduction by increasing their intake of healthy fats, such as olive oil, butter, and fatty fish. Many of these contain “good” fats, known as monounsaturated and polyunsaturated fats. These have a lower disease risk than saturated fat and your body needs them in moderation.

Try a short “food fast” and go without eating for several hours. It will give you a good idea of how a keto diet will work for you. 

Choose a time when you don’t have a lot of deadlines or obligations. Common side effects when you first go on keto include mental fog and constipation. 

Remember that keto is not for everybody. If you feel like you can push through, you may have found a diet that will work for you.

2. FIND PROTEIN YOU LOVE

You will need to eat a moderate amount of healthy protein to keep your strength up. 

Fish, and salmon, in particular, is a popular choice is on a low-carb diet. This is because it is a great source of protein and can help you maintain strength and muscle mass during weight loss. It is also a great source of Omega-3 fatty acids, which help fight diseases such as cancer and heart disease.

Eggs are another popular choice. They are inexpensive and rich in vitamins and minerals. Eggs contain “good” cholesterols that help prevent heart disease and stroke.

3. GET PHYSICAL

Increased physical activity is part of a complete keto program. Exercise can deplete your body of glycogen stores, which can cause your liver to increase its production of ketones. Your body can begin using fat as an energy source instead.

During your first few days on keto, you won’t want to overdo physical activity. This is when your body will be at its weakest. Focus instead on gentle options, such as walks or yoga.

4. KEEP YOUR ENERGY UP WITH TEA AND GREEN JUICE

You may feel thirsty and depleted when you begin your keto diet. 

Green juice is a popular keto drink. It is made from green veggies, such as cucumbers and celery, as well as lemon and water. It can boost your immune system, control inflammation, and enhance your body’s ability to carry oxygen.

Matcha tea is made from processed green tea leaves. It can boost your metabolism, burn calories, and enhance your mood and concentration. Green tea also prevents diseases and detoxifies your body naturally.

Any herbal teas can reduce stress and reduce your risk of heart attack and stroke. Lots of water will keep you from feeling depleted or weary when you begin keto. Electrolytes are also key.

5. COMBAT SUGAR CRAVINGS WITH HERBS

Many sweet treats are not allowed on a keto diet. Some herbs, however, are permitted, and they can help you stave off your cravings.

Licorice root, for example, has immune-boosting and anti-inflammatory properties. It can also help to reduce stress.

Cinnamon is loaded with antioxidants and can reduce the risk of heart disease. It can also improve insulin sensitivity and have an anti-diabetic effect.

6. CHANGE YOUR EATING HABITS 

In order to stay true to a keto diet, you will need to cut out convenience foods and eliminate trips to fast-food restaurants and shops. Plan your meals ahead of time, and only keep keto-friendly foods in your house.

Measure and track your foods so you do not eat too many fats or revert back to grains. Plan your meals ahead of time so you are not tempted to throw in ingredients that will spoil your diet.

7. GET A KETO BUDDY

Choose a friend who can help hold you accountable and encourage you in your keto journey.

If you don’t know anyone who is trying the diet, join an online community where others share the struggles and triumphs of keto. You will be craving that “I’m glad it’s not just me” feeling. It is also important to hear stories of folks who have been through the tough parts of keto and emerged with impressive weight loss.

KETOGENIC DIET TIPS

The best ketogenic diet tips will keep you losing weight and motivated throughout your journey. While keto isn’t for everybody, it is a comprehensive diet plan that can jump-start your weight loss and leave you lean and mean in no time.

For more information on keto dieting, contact us today.