Are you looking to change your diet to something more relatable to your lifestyle? Here are five essential tips for beginning your keto journey.
Increase Healthy Fat Intake
The most significant focus regarding keto is increasing your fat intake considerably. Healthy fats are a necessary tool in the ketogenic diet by helping your enter ketosis and reach your goals efficiently. Some healthy fats include:
- Olive oil
- Coconut Oil
- Butter
- Ghee
- Avocado
- Fatty fish
Moreover, adding almonds, pumpkin seeds, walnuts, and chia seeds to your everyday diet can help you feel satiated and obtain your daily fiber intake. However, too much fat can lead to digestive issues and negatively impact weight loss, so balance it with good fruits and vegetables.
Remove Processed Foods
Instead of reaching for your favorite salty, carb-rich snacks, learn to cut them out of your meals and snack times. Foods such as white bread, cookies, chips, crackers, cakes, and more fall into the carbohydrate and processed category. You want to aim for fruits and vegetables; healthy fats, such as nuts and seeds, and lean proteins can provide the nutrients your body needs to function as you enter ketosis.
Take Keto-Friendly Supplements
When you begin your keto journey, getting the proper nutrition to prevent bodily injuries is crucial. Supplements such as MCTs, known as medium-chain triglycerides, help you get into ketosis if glycogen storage hasn’t been depleted. In addition, many other keto supplements align with your nutritional needs, such as staying hydrated, obtaining vitamin B, and magnesium absorption.
Drink Plenty of Water
Staying hydrated is crucial for developing a keto lifestyle. Not only is it necessary to keep hydrated, but it also helps curb hunger cravings. Ideally, you should consume at least eight ounces of water daily to ensure proper hydration and bodily function.
As your commit to the keto lifestyle, you’ll notice an increase in bathroom frequency due to the amount of sodium and water you consume daily. Have no fear; this is very normal in a keto diet as your body is adjusting to the change. Always track your water intake through physical notetaking or through a hydration tracking bottle.
Meal Prep Ahead of Time
Meal prepping is a helpful way to prevent falling back on previous eating and non-nutritious habits. Try to meal prep two to three times a week by cooking the necessary foods that will keep you satiated and push you further in your ketogenic journey. You can also order keto meal prep delivery services prepared explicitly for your needs.
Planning your meals can help you stay on track and help you discover the foods you enjoy. While you don’t necessarily have to follow a specific meal plan, they can act as a helpful tool to point you in the right direction. If you have plans to go out with friends and family, eating planned keto meals ahead of time will prevent you from eating overly salted, oily, and saturated foods.
As long as you steer clear of carbohydrates and learn to incorporate yourself into the keto lifestyle, you’ll notice a positive change in your attitude, self-image, and your outlook on life. After you overcome the first week, the increased energy and motivation will help you soar toward your goals.
Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her performing music around the city. She is also a dog mom of 2.