Keto Success: Strategies To Start And Sustain The Diet

The ketogenic diet is a low-carb, high-fat diet that has been proven to help with weight loss and improve health. While it can be challenging to start, there are several tips to help you get back on track after failing. Here are some strategies to help you get back into ketosis and stick to the keto diet:

- Forgive yourself for small mistakes and get back on the keto train. Avoid the might as well mentality, where you think you've messed up for the day, so you might as well start over tomorrow. Instead, get back on track with the next bite of food you take.

- Meal prep and planning can help you stay on course. When hunger strikes, you're more likely to make bad choices. Having keto-friendly foods on hand will help you make better decisions.

- Drink more water. This is especially important when you're starting out on the keto diet, as you're getting less water from foods since you've cut back on fruits and vegetables.

- Try fasting to give your body a reset. The first few days of keto are often the hardest, and a cheat day can undo some of that progress. Fasting can help tackle sugar cravings and get you back on track.

- Don't forget to exercise. It's easy to let working out fall by the wayside when you're feeling discouraged, but sticking to a workout plan may help you stick to your eating plan.

- Join a community of like-minded people to share your keto fails and wins. It can be helpful to connect with others who are also on the keto journey and can relate to the struggle of staying on track.

- Get rid of non-keto foods. If you have non-keto foods in your house, get rid of them to avoid temptation.

- Set reasonable and achievable goals. Instead of thinking about getting back on track quickly and eating perfectly, set smaller goals that you feel sure you can achieve, such as committing to eating keto for the day and going for a 15-minute walk.

- Don't quit carbs cold turkey. Shifting into ketosis rapidly can be uncomfortable and challenging. Instead, gradually reduce your carb intake by 25 grams a day until you reach your goal.

- Use salt during the transition. When you lower your carb intake, it can cause a rapid shift in electrolyte balance, leading to keto flu symptoms like fatigue, irritability, and dizziness. Adding about 2,000 milligrams of sodium to your meals each day can help counteract these symptoms.

Forgive yourself and get straight back on the keto train

It's all too easy to fall off the keto wagon. Maybe you had a cheat day that turned into a cheat week, or you just found it too hard to resist your favourite key lime pie. Whatever the reason, it's important to forgive yourself and get straight back on the keto train. Here's how:

Ditch the "might as well" mentality

It's easy to fall into the trap of thinking that if you've messed up once, you might as well keep eating non-keto foods and start over tomorrow or next week. But that's just a downward spiral! Instead, get straight back on the keto train with the next bite of food you take. By the time you wake up tomorrow, you'll have been back on plan for eight or more hours already.

Meal prep for keto success

Meal prep can be a great way to stay on track. If you've planned out your meals for the week in advance, or even just cooked and frozen them, you'll be less likely to make bad choices when hunger strikes. Keep some pre-prepped keto snacks around at all times, so that when hunger really hits, you'll have something keto-friendly to reach for.

Drink more water

Drinking more water is always a good idea, but it's especially important when you're doing keto. You're probably not getting as much water from food since you've cut back on fruits and veggies, so it's super important to drink extra! Staying hydrated can also keep your appetite from getting out of whack, which makes you less likely to succumb to cravings.

Try fasting to reset your body

The first few days of keto are often the hardest, with sugar cravings and the "keto flu" making you want to curl up with a comforting bowl of pasta. A "cheat day" can undo some of that progress, especially when it comes to cravings. If you've fallen off the wagon, the easiest way to tackle cravings may be by fasting. It's much easier to get back on track when you give your body and digestive system a chance to rest after slipping up. Just be sure to take it easy and drink loads of water!

Don't forget about exercise!

Exercising just feels good, and when you feel good, it's easier to get back (and stay) on the keto train. It's also too easy to let working out fall by the wayside when you're already feeling discouraged from a day or two of unhealthy, carb-filled eating. If you stick to a workout plan, you may find it easier to stick to your eating plan, too. Remember, the only bad workout is the one that didn't happen!

Plan and prep your meals

Planning and preparing your meals is a crucial step in starting the keto diet. Here are some tips to help you plan and prep your meals effectively:

• Set aside a specific day each week for meal planning and preparation. This will help you stay organised and ensure you have keto-friendly meals ready to go.
• Create a weekly meal plan or grocery list that you can follow. This will make it easier to stick to your keto diet and avoid making unhealthy choices.
• Prepare and cook your meals in advance whenever possible. Having ready-to-eat keto meals will help you stay on track, especially during busy times.
• Stock up on keto-friendly foods and ingredients, such as meat, fish, eggs, nuts, healthy oils, and low-carb vegetables. That way, you'll always have something keto-friendly to fall back on.
• Get creative with your recipes and experiment with different keto-friendly options. There are plenty of resources available online, such as keto blogs and cookbooks, that can provide you with a variety of meal ideas.
• Consider batch cooking and freezing meals. This can be a time-saver and ensure you always have a keto-friendly option available.
• Always read food labels and be mindful of the grams of fat, carbs, and fiber in the foods you eat. This will help you make informed choices and ensure your meals align with your keto goals.
• Don't be afraid to try new things and experiment with different keto-friendly ingredients. You may discover new favourite dishes that make sticking to the keto diet easier.

Drink more water

Drinking enough water is always important, but it becomes even more crucial when starting a keto diet. Here are some reasons why staying hydrated is essential and tips to help you drink more water while on keto:

Prevent Dehydration

Dehydration is a common issue when starting a keto diet due to excess water loss and lower insulin levels. The keto flu, characterised by symptoms such as headaches, fatigue, dizziness, and nausea, can often be a result of insufficient water intake. To prevent dehydration, it's important to understand your body's needs, which can vary depending on your body type, age, health, activity levels, and climate.

Determine Your Water Intake

The amount of water you should drink each day depends on several factors, including your body's needs, age, health, and lifestyle. As a general guideline, the British Nutrition Foundation recommends 6-8 glasses (roughly 1.2 litres) of fluid per day. However, you can also use equations or online calculators to estimate your recommended water intake based on weight, age, and activity level.

Listen to Your Body

A simple way to determine if you're drinking enough water is to pay attention to your body's cues. Drink when you feel thirsty, and ensure you're consuming enough water to replenish fluids lost through everyday activities and lifestyle choices. If you're increasing your activity level or spending time in a hot climate, be mindful that you'll need to drink more water to compensate for the additional fluid loss.

Include Electrolytes

When on a keto diet, it's important to consume adequate electrolytes, as your body will lose essential electrolytes as a consequence of ketosis. You can add electrolytes by eating potassium-rich foods like leafy greens, adding salt to your meals and drinks, or taking a supplement.

Choose Hydrating Foods and Drinks

In addition to water, you can also stay hydrated by consuming water-rich foods and other hydrating drinks. Dark, leafy greens, avocado, and bone broth are water-dense food options that fit into a keto diet. Tea, coffee, and sparkling water are also hydrating options.

Manage Your Sodium Intake

The keto diet's focus on whole foods with lower sodium content can contribute to dehydration. To counteract this, ensure you're consuming enough sodium, either through your diet or by adding salt to your meals and drinks.

By staying mindful of your water intake and following these tips, you can help ensure you stay hydrated while on a keto diet, reducing the risk of unpleasant side effects like keto flu and supporting your body's overall health.

Try fasting

If you're struggling to stick to a keto diet, incorporating fasting into your routine may help.

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It can be as simple as extending the fast you experience each night while you sleep. For example, you could choose lunch as your first meal of the day instead of breakfast, or try skipping dinner. Most fasts last for 13-18 hours, but some experienced fasters try a full 24- or 48-hour fast.

Fasting can help you reach ketosis more quickly. When you fast, your body doesn't have any energy (calories) coming in, so it needs to find energy in other ways, by burning stored glucose or glycogen. As your glycogen stores are reduced, your body will start burning fat for fuel. This is the metabolic state known as ketosis, which is the goal of the keto diet.

Intermittent fasting can also lead to more fat loss. It boosts metabolism by promoting thermogenesis, or heat production, which means your body may start using stubborn fat stores. Several studies have shown that it can be a powerful and safe way to reduce excess body fat.

If you want to try intermittent fasting, it's important to first get the go-ahead from your healthcare provider. Combining fasting with keto can be a shock to your system, so it's best to start with keto and then consider adding intermittent fasting after a couple of weeks or months.

You should also choose the correct timing for your fast. For many people, not eating for 12 hours overnight is a natural habit. You can start by delaying breakfast for an hour and then slowly extending the time until you're comfortable with a longer fast.

Keep in mind that intermittent fasting is not necessary to reach ketosis, and it may not be for everyone. It can be difficult to stick to, and some people may find it too restrictive or experience adverse reactions.

Don't forget to exercise

Exercise is an important part of staying healthy and can be a great way to boost the benefits of the keto diet. However, it is important to note that the keto diet may affect your exercise performance. Here are some tips and things to keep in mind when exercising on the keto diet:

Choose the Right Type of Exercise

Low-intensity, steady-state workouts such as jogging, cycling, yoga, and swimming are generally less affected by the keto diet. On the other hand, high-intensity exercises that require short bursts of energy, like strength training and sprinting, may be more challenging as the body burns fat for energy instead of carbohydrates on the keto diet, making the process less efficient.

Timing Your Carbohydrates

While on the keto diet, timing your carbohydrate intake is crucial. Consuming carbohydrates before exercising can help maintain energy levels. As part of a targeted ketogenic diet, aim to eat 25-50 grams of digestible carbohydrates within 30 minutes of working out. This way, your body can use the glucose for energy during your workout without disrupting ketosis.

Focus on Strength Training

If you find high-intensity exercises too draining on the keto diet, consider focusing on strength training or lower-intensity exercises. Strength training can help you build and maintain muscle mass, which is essential in slowing down the aging process and protecting against age-related bone loss.

Watch Your Protein Intake

Protein is essential for muscle synthesis and tissue repair. On the keto diet, spread your protein consumption throughout the day, aiming for 20-25 grams of high-quality protein per meal. This will help you build and maintain muscle mass without disrupting ketosis, as consuming more than 25 grams of protein per meal can oxidize into other bodily compounds.

Exercise Regularly

Exercising 3-5 times a week is a great way to boost the benefits of the keto diet. Combine cardio and weight training, focusing on moderate to low-intensity exercises that keep your heart rate at about 70% of your maximum heart rate. This will help you burn fat and speed up weight loss.

Remember, always consult a healthcare professional before starting any diet or exercise program to ensure it is safe and suitable for you.

Frequently asked questions