Looking for advice on the keto diet? The first week or so of the keto diet can be brutal. As your body switches from using glucose as fuel to using fat, you are more likely to experience cravings, fatigue, and possible keto-flu symptoms such as breakdowns and pain. This is why it is so important to set yourself up for success, especially in the first few weeks. You don't want to give in to your appetite and reach for that pack of crackers you forgot to throw away.
Don't worry, you will be able to do just that. Follow these seven simple tips and you will soon become a keto diet veteran.
You will learn in this article how to:
- Get your kitchen in order.
- Prepare your meals
- Track your macros (at least at first)
- Meal Preparation
- Strategic Additions
- IF (intermittent fasting)
- Keep moving!
Keto Diet Tip 1: - Get your kitchen in order!
The first step in making a major lifestyle change is to prepare your environment so that you are not constantly tempted. Eliminate all carbohydrate foods that you will not eat in the future and replace them with healthy fats such as pasteurized butter, clarified butter, olive oil, MCT butter, etc. MCT butter is an ideal food that can be added to any drink, hot or iced.
The secret to a successful keto diet is to have plenty of healthy keto snacks and healthy fats on hand, especially during the first few weeks when glucose stores are depleted. This is the time when appetite and fatigue are strongest, so be sure to have plenty of healthy keto foods on hand to resist temptation!
Tips for the keto diet part 2: Meal preparation.
Just like cleaning the kitchen, meal preparation is all about finding the path of least resistance when transitioning from a normal diet to a stricter keto diet. If you think too much about each bite and what you're putting in your mouth, you'll be exhausted by the end of the day (i.e., stuck with a sandwich).
Instead, keep a few staples on hand, such as pre-cut or cooked low-carb vegetables, pasture-raised meats and natural fish like salmon. For more tips on cooking, check out this article.
Keto diet tip 3: Write down your macros (at least at first).
The keto diet relies heavily on recording macros. This is because if you eat too many carbs and not enough fat, it's almost impossible to deplete your glycogen stores.
The ratio of nutrients varies, but generally a good ratio is 5-10% carbs, 65-80% healthy fats like MCTs from coconut oil, and 15-30% protein. This ratio can be varied slightly, but the key is to keep carbs low and use fat as the main source of calories.
Learn more about the best ratio of nutrients on a ketogenic diet in this article.
Keto diet tip 4: Prepare to eat too much.
If you've ever been on a Paleo or vegan diet, you know how difficult it can be to eat out. All you need is meat and low-carb vegetables and a drizzle of olive oil or real butter.
Just meat and low-carb vegetables, plus olive oil or real butter. Check the menu in advance to see if the restaurant will accommodate your new meal plan and if meal swaps are possible. Use leafy greens, salads and cruciferous vegetables like broccoli instead of potatoes, chips or bread, and add plenty of MCTs for a true keto diet.
Be sure to check out our keto nutrition guides for Starbucks and Chipotle, as well as our shopping guides for Trader Joe's and Whole Foods.
Tip 5. Eating the right foods strategically
As your body adjusts to the keto diet, you may lose more electrolytes than usual. Also, the keto diet naturally contains less fiber and some other micronutrients. To feel your best during your keto journey, you can try targeted supplementation. Check out this article for complete information on which supplements to take and in what dosage.
Keto Diet Tip 6. Intermittent fasting (IF).
Intermittent fasting is a great way to get into a ketogenic state faster, lose unwanted fat and beat food cravings. This practice usually involves setting a specific meal/breakfast time. Most people start with a 13-hour fast and then bring it up to 16 or 18 hours a day. You can read more about IF in this article.
Keto diet tip 7. Get Moving!!!
The keto diet - especially in the first few weeks - changes your body on a metabolic level. This can mean that your energy levels change. Also, some people will need to lose a lot more fat, while others will use up their glucose stores quickly.
This means that regular exercise may no longer be good for you. For the first few weeks, listen to your body. If you are exhausted, take a break from heavy training for a few weeks and see how you feel. If your energy is increasing, feel free to experiment with heavier workouts.
Prepare yourself for keto success
Preparation is the key to success in the keto diet. And if you make it through the first week, you're already on track. Suddenly your appetite will curb and your cravings for food will decrease. You have tons of energy and your cognitive abilities are at an all-time high, so you don't have to worry about careful planning.
And remember, don't be too hard on yourself. Stress is bad for digestion!
Are you following a keto diet? What planning strategies have you had a positive experience with? Let us know in the comments!
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