Staying Keto: Long-Term Strategies For Success

The keto diet is a challenging, very low-carb, high-fat eating plan that can be difficult to stick to. It involves reducing your daily carbohydrate intake to a maximum of 20 to 50 grams, which can be a shock to the body and lead to an energy deficit known as the keto flu.

To stick to the keto diet long-term, it is important to make practical lifestyle changes. This includes cleaning out your kitchen of high-carb foods, enlisting the support of friends and family, and planning meals and snacks in advance. It is also crucial to view keto as a lifestyle rather than a short-term fix, ensuring it fits within your schedule, household, and career goals. Additionally, keto cycling, which involves following the keto diet part-time or taking occasional days off, can make the diet more sustainable.

However, keto may not be suitable for everyone, and it is important to consult a healthcare professional before starting any new diet.

Clean out your fridge and cupboards

Sticking to the keto diet can be challenging, but there are some practical steps you can take to set yourself up for success. One of the most important things you can do is to clean out your fridge and cupboards. Here are some detailed tips to help you with this process:

Identify and Eliminate Non-Keto Foods

Start by going through your kitchen and identifying all the foods that are not keto-friendly. This includes anything high in carbohydrates, such as bread, tortillas, pasta, potatoes, sugar, and most fruits. Be sure to check the labels on packaged foods, as carbohydrates can be hidden in unexpected places. Once you've identified these non-keto foods, remove them from your kitchen. Throw away anything that is expired or perishable, and donate unopened, non-perishable items to a food bank or charity.

Involve Your Family or Housemates

If you live with others, it's essential to get them on board with your keto journey. Explain your reasons for adopting a keto lifestyle and ask for their support. If they are not willing to give up non-keto foods entirely, try to find compromises. For example, you could designate a separate shelf or area in the pantry or fridge for their non-keto items. Alternatively, suggest healthier low-carb substitutes for some of their favourite high-carb foods.

Find Keto-Friendly Alternatives

Completely overhauling your diet can be challenging, especially if you're used to relying on convenient, processed foods. To make the transition easier, look for keto-friendly alternatives to your favourite non-keto foods. For example, if you enjoy snacking on chips or crackers, try making your own keto-friendly version with cheese or low-carb vegetables. There are also many keto-friendly recipes available online that can help you create delicious, satisfying meals without sacrificing taste or convenience.

Be Mindful of Temptation

Even after cleaning out your kitchen, you may still be tempted by the presence of certain non-keto foods. If you live with others who are not following a keto diet, you may need to set some boundaries. For example, you could ask them to keep their non-keto snacks out of sight or in a separate area of the kitchen. Studies have shown that leaving unhealthy foods in highly visible places increases the likelihood of consumption. So, if you know that a particular food is a weakness for you, it's best to keep it out of sight or out of the house entirely.

Plan and Prepare Keto Meals

Finally, one of the best ways to stick to a keto diet is to plan and prepare your meals in advance. This helps ensure that you always have delicious, keto-friendly options available, reducing the temptation to cheat. Set aside time each week to plan your meals, create a shopping list, and prepare or prep some of your meals for the week ahead. There are also many keto-friendly snack options available, such as sliced veggies, low-carb hummus, hard-boiled eggs, and homemade trail mix, which can help you stay on track when you're on the go or short on time.

Ask your family and friends for support

Sticking to the keto diet can be challenging, and having a support system in place can help you stay on track. Here are some ways to ask your family and friends for support:

Explain the Benefits:

Educate your loved ones about the potential benefits of the keto diet. Explain that it is not just a fad diet but a metabolic and lifestyle shift where your body burns fat instead of glucose for energy. Highlight the potential health improvements, such as weight loss, increased energy, and improved mental clarity.

Share Your "Why":

Communicate your personal reasons for adopting the keto diet. Are you trying to lower your blood sugar? Do you want to reduce your risk of diabetes? Is it about improving your overall health and longevity? Sharing your "why" will help your friends and family understand your motivation and encourage them to support your goals.

Ask for Specific Types of Support:

Be clear and specific about the kind of support you need. For example, you could ask your family to join you in adopting the keto diet or, at the very least, to avoid bringing tempting high-carb foods into the house. Request that your friends refrain from offering you non-keto foods and respect your dietary choices when dining out or during social gatherings.

Offer Alternative Ways to Bond:

Recognize that food is often a significant part of social gatherings and family traditions. Suggest alternative ways to spend time together that don't revolve around food, such as going for walks, playing games, or engaging in other shared interests and activities. This will help your loved ones understand that your dietary choices are not a rejection of their company or traditions.

Join Support Groups:

In addition to your immediate circle of friends and family, consider joining keto support groups, either online or in-person. These groups can provide additional encouragement, advice, and a sense of community. They can also be a great source of recipes and practical tips for sticking to the keto diet.

Write down your motivation

Sticking to the keto diet can be challenging, so it's important to have a strong motivation to keep you on track. Ask yourself why you want to switch to a ketogenic diet. Are you trying to lower your blood sugar and decrease your risk of diabetes? Do you want to lose weight so you can be more active with your children? Or do you want to improve your health and reduce your risk of Alzheimer's, as it runs in your family?

Whatever your reason may be, write it down and place it somewhere visible, such as on your nightstand or fridge. This will serve as a reminder and help you stay motivated when you're facing challenges or cravings. Your motivation will be crucial in helping you stick to the keto diet and achieve your health goals.

Additionally, it's important to understand that the keto diet is not just a short-term fix or a fad diet. It's a complete metabolic and lifestyle shift, where your body burns fat instead of glucose for energy. To stay in ketosis and achieve long-term success, you need to make a low-carb, high-fat diet a long-term commitment. This means finding ways to make the keto diet work for your lifestyle, family, and goals. Whether it's keeping keto-friendly snacks on hand, planning meals in advance, or asking for support from friends and family, having a strong motivation will help you stay committed to the keto diet.

Plan your meals in advance

Planning your meals in advance is a great way to stay on track with the keto diet. Here are some tips to help you with meal planning:

Calendar and recipes

Each week, take out your calendar and count the number of meals you need for the week, including snacks. Take into account office happy hours, social engagements, or other events that might impact your routine. Once you know the number of meals, assign low-carb, healthy recipes for every day of the week.

Shopping list and meal prep

After finalising your meal plan for the week, create a shopping list and head to the grocery store. Set aside 1-2 hours each week to meal prep. You don't have to cook meals entirely—chopping vegetables, marinating protein, or cooking parts of meals can help set you up for success.

Keep snacks on hand

Forming new habits takes time, so be prepared for unforeseen events or hunger pangs by keeping low-carb snacks on hand. Options like sliced veggies, low-carb hummus, keto-friendly yoghurt, hard-boiled eggs, or homemade trail mix can prevent a fast-food run or a stop at the corner store.

Plan for social situations

Navigating social situations can be challenging when starting a low-carb eating plan. Try to plan for these events in advance by looking up restaurant menus online and knowing which low-carb drinks to order. If you're going to a friend's home, offer to bring a dish so that you have some keto options available.

Keep low-carb snacks on hand

Sticking to the keto diet can be challenging, especially when unexpected events or hunger pangs arise. One way to prepare for such situations is to always have low-carb snacks on hand. This strategy can help you avoid making impulsive food choices that may derail your keto journey. Here are some ideas for keto-friendly snacks:

• Sliced veggies: Keep a stash of pre-sliced vegetables like celery, carrots, or cucumber in your fridge. These can be easily grabbed on the go or paired with a dip like low-carb hummus for a more satisfying snack.
• Keto-friendly yogurt: Opt for unsweetened, full-fat yogurt and add your own sweetener and toppings, such as chopped nuts or berries, to keep the carb count low.
• Hard-boiled eggs: Hard-boil a batch of eggs at the beginning of the week to have a convenient, protein-rich snack ready whenever hunger strikes.
• Homemade trail mix: Create your own trail mix using nuts, seeds, and a small amount of dried fruit. Be mindful of portion sizes, as the carbs and calories can add up quickly.
• Low-carb hummus: In addition to being a great dip for veggies, low-carb hummus can be spread on keto-friendly crackers or used as a filling for lettuce wraps.

By keeping these and other keto-approved snacks on hand, you'll be better equipped to navigate unexpected hunger or social situations without compromising your dietary goals. It's a practical way to stay on track and ensure that your keto journey is a successful and sustainable one.

Frequently asked questions