The keto diet has proven immensely popular in recent years, and there are numerous reports of success. One area in which the diet clearly scores highly is in uniqueness. It isn’t the first diet to focus on cutting down on carbohydrates, but it is quite possibly the most popular to thrive on inducing a specific state within the body. The food you eat and the steps you take is all designed to promote ketosis. In this state, the body draws on fat over and above anything else for fuel.
However, the keto diet is no miracle sprint towards weight loss and if you’re interested in the best results, you may need to put in a little more effort than you thought. Fortunately, we’re on hand with are great tips to all but guarantee success if you’re motivated to achieve results.
1. Be Aware of the Best Areas of Focus
The keto diet has its own principles and ideologies, but which part of the plan makes the most difference is open to debate. Indeed, the most critical elements vary depending on who you ask. Some will say to up your exercise, while others will suggest intermittent fasting. We’ll make a few recommendations of our own throughout these tips. Before we do, we have to point out something that should always be at the front of your mind, that being science.
No matter the name of your diet, there’s no getting away from the fact that weight loss relies on using more calories than you take in. The timescale over which you measure it doesn’t matter – eat more than you burn, and you’ll maintain at best or put on weight at worst.
2. Stick Rigidly to Keto Food and Ingredients
Foods recommended on the keto diet are specifically favoured for their low carbohydrate content. When the end goal is to achieve ketosis, you should attempt to limit your daily carb intake to 20g, adjusting only if you eat a significant amount more or less than usual. Ideally, you’ll have a book or other reference guide to hand to understand the carb content of anything that takes your fancy. It is often not enough to stick with typically healthy foods – even fruits and vegetables can contain more carbs than you might think, so while they’re potentially valid on other diets, they won't aid in propelling you towards ketosis.
3. Get Specific with Your Calorie Counting
If you’ve stuck to the keto diet and not seen the results you expected, then you might be eating more than you think. It is easy to overlook the importance of calorie counting, especially as it involves looking up and tracking everything you consume throughout the day. However, it is not unusual for estimates and real numbers to be some way apart, so get hold of an app or other solution to keep track properly.
4. Avoid Temptations
This tip doesn’t solely apply to keto, but it plays enough of a part to warrant inclusion here. It won’t have escaped your attention that we live in a world of advertising and promotion, and you don’t need to stay far before being bombarded with junk food ads, fizzy drink promotions and all sorts of invitations to cast your diet aside. If you find yourself susceptible to such temptations, then you need to try harder to avoid them – stay in the office on your lunch break, stream shows without ads rather than channel surfing and effectively keep focus and avoid distractions.
5. Take All the Support You Can Get
One of the best things about the increased popularity of the keto diet is that you’re never far away from someone coping with the same struggles you are. Even if you don’t have someone local to share the journey with, there are plenty of online groups across social media and dedicated websites that if you feel like you could benefit from additional support, it won’t be hard to find.
6. Prepare Yourself for Health Changes
Ketosis is not a state that many people enter naturally, so you need to be aware of the fact that you’re actively modifying how your body works. You may even have experienced it already and just thought you were feeling down, but there is such a thing as ‘keto flu’. It tends to occur during the first few days of the diet as you reduce the sodium and fluids in your body. Any symptoms can usually be successfully managed by upping your fluid intake, but you may also wish to consider vitamin and mineral supplements for the first few days.
7. Get Into the Habit of Cooking at Home
Let’s be honest and say that there aren’t many takeaways out there that claim to adhere to keto requirements, no matter where you live. However, even when you’re out and about and spot something that seemingly fits with the keto profile, you can never be too sure. Indeed, the safe option, if you want all the info, is to make it yourself, so there’s no better time to brush up on your kitchen skills.
8. Employ Meal Plans and Budgets
Many people think of diets as being expensive, but if you’re happy to take us up on tip 7, you may find that you save money too. We’re big fans of meal planning and budgeting and have mentioned it across the site on several occasions. The keto diet is particularly appropriate with the amount of meat consumed, as you can seek to freeze it or make leftovers as required.
9. Don’t Make Changes Too Soon
Different people will get different results on the keto diet, even if they follow plans and instructions to the letter. While you don’t want to leave it too long to make any necessary changes if the results aren’t coming, you shouldn’t do it too soon either. If you aim for a specific loss each week, don’t reach it but do lose weight every week, you require tweaks rather than sweeping changes if anything at all.
10. Use Ready-Made Resources
Whether you prefer books, courses or reading online at your own pace, the chances are that anything you plan to do with keto has been done before. Most importantly, someone has probably shared it. If you don’t know where to start with a meal plan, use someone else’s. If you’re unsure of the exercises that complement the keto diet, follow someone else’s schedule. Keto, like any other diet, requires willpower and motivation but doesn’t need to be complicated.