Best 10 Tips For Success On The Keto Diet

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Best 10 Tips For Success On The Keto Diet

Best 10 Tips For Success On The Keto Diet

The ketogenic diet is unlike any other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to offer people an effective way to lose weight and improve their overall health.

However, as I learn more about the keto diet, I notice a significant gap between what people believe they need to do and what science says is best for them majority of people. Some common myths, such as "carbs and insulin are the only reasons we get fat," "you will lose weight as long as you are in ketosis," and "calories don't matter," are perpetuated on a daily basis by low carb diet enthusiasts, but these falsehoods only add to your confusion and frustration — especially if you are new to the diet.This is why we decided to compile a list of the ten most important ketogenic diet success tips. We hope that with each tip, we can dispel common myths and provide you with actionable strategies to help you finally achieve your goals.

1. Know What You Should Focus On

Do calories matter when you're on a keto diet? What should you eat exactly? Why is the keto diet so effective?

You might get a completely different answer depending on who you ask. Even some research papers will propose one hypothesis while other data clearly indicates that it is false (like the carbohydrate-insulin hypothesis for obesity).

It's difficult to know what's true in the keto diet world because there are so many contradictory beliefs — and without the truth, how are you supposed to know what to do if things don't go as planned?

Do you put more emphasis on carbohydrate restriction? What about working out? Should you fast intermittently?

After digging through the research, it becomes clear that people lose weight on keto for one reason: keto dieters tend to eat far fewer calories than they did previously without even realizing it.

It makes no difference how much you limit your carbs or how many grams of fat you consume. Being in a calorie deficit is essential for burning off your own fat.

If you can find a diet that allows you to eat fewer calories than before without experiencing cravings or hunger (as keto dieting does for the majority of people), you've discovered one of the most sustainable ways to lose weight.

Following these two principles is the best way to create a diet like this:

  • Eating mostly protein-dense and fiber-rich foods because they are more filling.
  • Because of how easy it is to binge on calorically dense processed foods, you should eliminate them from your diet.
  • The keto diet is so effective for weight loss because it adheres to these two principles better than almost any other popular diet. As a result, people on the keto diet feel more satisfied than ever before while eating fewer calories and begin to burn off excess body fat.
  • To put this tip in a nutshell: The key to losing weight is to eat fewer calories than your body requires to maintain its weight (not carb restriction). If you're not getting the results you want, it's time to change your lifestyle and eating habits to create a calorie deficit. One of the best ways to accomplish this is to consume keto-friendly foods, 

2. Only Consume Keto Foods and Ingredients

Keto foods and ingredients are those that are extremely low in carbs. What exactly "very low in carbs" means will depend on your daily carb limit. For example, to reap the benefits of eating highly satiating foods and ketosis, we recommend keeping total carbs under 35g and net carbs under 25g (ideally, under 20g). (To calculate your net carbohydrate intake, simply subtract total fiber intake from total carbs.)

You must be very careful with your food choices if you want to consume such a small amount of carbs. Many of your favorite foods may put you close to your daily carbohydrate limit with just one serving. Even healthier foods, such as fruits and vegetables, are high in sugar and carbs, but don't despair — there is plenty of delicious food available on the ketogenic diet.

For example, for breakfast, you could have a Bacon Breakfast Bagel, for lunch, a Thai BBQ Pork Salad, and for dinner, a Keto BBQ Chicken Pizza. They're all delicious and relatively low in carbs.

Check out this list for more ideas on what to eat and what not to eat on the ketogenic diet:

Do Eat

  • Meats – fish, beef, lamb, poultry, eggs, etc.Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables 
  • High fat dairy – hard cheeses, high fat cream, butter, etc.Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other berries with a low glycemic index
  • Sweeteners such as stevia, erythritol, monk fruit, and other low-carb sweeteners >Other fats such as coconut oil, high-fat salad dressing, saturated fats, and so on

Do Not Eat

  • Tubers – potato, yams, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Grains – wheat, corn, rice, cereal, etc.

However, eating these foods and following these keto recipes will not guarantee the desired results. Once again, the key to losing weight is to consume fewer calories than your body requires to maintain its weight. You can gain weight even if your diet contains no carbs at all. This is why keeping track of how many calories and grams of carbs, fat, and protein you consume on a daily basis is so important.

3.Track Your Macros

According to current research, we tend to underestimate how many calories we consume. At times, the difference between estimated and actual calorie intake is so large that you may believe you are eating much less than before while still gaining weight.

Indeed, many of us will have plenty of low-calorie days where we lose a little weight, but then our subconscious weight-regulating mechanisms kick in to motivate us to eat more the next day. This will either cause you to gain more weight or cause you to reach a weight loss plateau that you can't seem to break.

Worse, we are often unaware that this is happening, and we begin to blame ourselves or the diet when the truth is that we simply need to take an objective look at how much we are eating.

Using a calorie tracking app and a scale is one of the best ways to keep track of what you eat. You will be much more accurate in knowing what you are consuming if you use both, and you will have all the information you need to start losing weight consistently again.

When it comes to calorie tracking, I prefer MyFitnessPal (for general macro tracking) and Cronometer (for more specific macro and micronutrient tracking). If you want to start tracking your calories with these apps, this guide will teach you how to configure MyFitnessPal and Cronometer for your specific macronutrient needs.

Enter your information into our keto calculator to determine your calorie and macronutrient requirements. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to consume on a daily basis in order to achieve the desired results.

Using a food scale is another way to improve the accuracy of your calorie tracking. Most people estimate the amount of food they eat, which results in eating more calories than you intended.

When purchasing a scale, I look for a few things, the most important of which are:

Possessing a conversion button. The majority of calorie tracking apps and websites employ a variety of units. Having a conversion button on your scale can make measuring your food much easier. The most common conversion buttons I use are gram to ounce and ounce to gram.

Shutdown automatically. Make sure you do your homework before purchasing a scale. It can be difficult to properly measure your food if the scales have an automatic shutoff. Look for scales that allow you to program the automatic shutoff or that require you to turn it off manually.

The Tare Function. It is much easier to weigh things when you can place bowls, plates, and utensils on your scale. Check to see if your scale has a tare option, which allows you to place an item on the scale and reset it to zero.

Plate is detachable. When dealing with sloppy foods, cleaning scales can be a huge pain. Check to see if the scale you're considering buying has a removable plate for easy cleaning.

When you start tracking your food consumption more precisely, you can almost always expect to get the desired results.

However, there is one important caveat. We can't deny how much our food environment influences what and how much we eat. Even with a scale, an app, and a keto calculator, it is possible to cheat — especially if you are traveling or have readily available "cheat" foods at home.

4. Change Your Food Environment

Our current food environment is nothing like what the human race evolved to cope with. It is easier to gain weight than ever before, and our brains and bodies are not designed to deal with our abundant food environment.

We are constantly bombarded with endless processed food options, food advertisements, and smells that pique our interest. As a result, the oldest parts of our brain motivate us to hunt for that food, which we now have a 100% chance of getting — and we don't You'll need to put in a lot of work to get it.

We will then act out our ancestral programming by eating the most calorie dense foods (i.e., pizza, french fries, cookies, cakes, and so on) and far more of those foods than our bodies require to energize itself until the next meal. This creates a vicious cycle of overeating and weight gain with the subconscious intention of preparing us for a famine that never comes.

There are a few things you can do to prevent these desires from being triggered and make it easier for you to stick to your diet and lose weight:

You should only eat keto-friendly foods in your home or where you stay. When we are hungry, it is much easier to persuade us to cheat on our diets and goals. Hunger is a powerful motivator, but it is irrational and disregards your "rules." As a result, it is best to prepare for the worst. Throw away all carb-rich foods (or hide them in a difficult-to-access location) and make sure the healthiest keto foods are easily accessible. If you're still having trouble with overeating keto foods, limit yourself to foods that require some preparation and effort before eating. This will make eating less appealing, and you will consume fewer calories as a result.

Make a meal plan ahead of time. Following a plan is a great way to stay on track and avoid giving in to other food temptations. If you're traveling, pack snacks, pre-made meals, and/or keto-friendly options from reputable restaurants. If you're at home, make sure you stick to a diet that provides you with only the fats, carbs, and proteins you require.

Avoid foods that are easy to overeat. If a food is both convenient and tasty, you will be much more likely to consume it. For example, if I know keto ice cream is waiting for me in the freezer, I can eat a ridiculously unhealthy amount of it. This is why I only make one serving at a time and limit myself to that. After I finish my normal serving, the thought of making another batch is a turn off. The same is true for keto baked goods. If you discover that you can eat a lot of something without getting full, you must make it much more difficult for yourself to consume too much of it.

Eat only the foods that you have measured and tracked. Don't deviate too far from your macronutrient targets by including unmeasured ingredients. Adding a little extra oil, meat, cheese, and so on to each meal will add up to the point where you gain the weight back.

Using these four strategies, you will eventually be able to incorporate the keto diet into your new lifestyle. Your brain and body will begin to do things that are healthy rather than unhealthy, and losing weight will be much easier than gaining weight.

5. Collaborate With Other Keto Dieters

One of the most overlooked diet tips is to take advantage of social support. It will be much easier to stick to your diet and achieve your goals if you have people to share your questions, struggles, concerns, and accomplishments with.

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