It’s important to stay on track with your keto diet by tracking what you eat. This can be done through a food journal or an app.
It’s also helpful to have a support system. This can be your family or a keto group online. Having an accountability partner can make all the difference in completing your goals.
1. Make Meals Ahead of Time
Making meals ahead of time is a great way to keep yourself on track with your keto lifestyle. This will help you to avoid eating out or snacking on unhealthy foods. You can also try experimenting with different meal prep options like slow cookers. Another tip is to invest in a set of Tupperware that will make it easier to store and transport your food.
Keeping a stash of Keto-friendly snacks on hand can also help you stay on track with your diet. This includes things like a bag of pork rinds that can be substituted for potato chips or a pack of low-carb nuts.
Another option is to talk to a nutritionist or wellness coach who can provide you with additional support and accountability as you start your keto journey. This may be particularly helpful if you have found that you’re having trouble with your energy levels or if you are struggling with cravings. They can give you tips and tricks that have worked for them to help you overcome any obstacles you’re experiencing.
2. Keep a Food Journal
Keeping a food journal gives you insight into your diet and can help you identify habits you’d like to change. It can also give you a clearer picture of any health issues that may be related to your food choices, such as indigestion.
When tracking your meals and snacks, be as specific as possible, including sauces, condiments, dressings and toppings. Be sure to write down any beverages you consume, as well. If you’re on the go and can’t write down what you’ve eaten, try taking a photo or making a quick voice note.
When you read your food journal, look for patterns that might surprise you. For example, maybe you’re noticing that you often eat a meal that contains a lot of carbohydrates and then snack on high-sugar foods later on in the day. By identifying these habits, you can take steps to change them. It’s also important to remove any foods that aren’t Keto from your kitchen, so you’re not tempted to make unhealthy decisions. This may mean going Marie Kondo on your pantry and clearing out any non-Keto foods.
3. Eat Healthy Fats
Getting enough healthy fats is key to the keto diet. Adding fat to your meals can help keep you full, reduce cravings, and promote a healthy gut microbiome. You can find lots of healthy fats in foods like nuts, seeds, avocados, and fatty meats.
Another way to stay on track is to make sure you are eating enough fiber. Eating plenty of low carb, high-fiber vegetables can help you feel full and satisfied. It’s also important to eat enough protein, which can help with weight loss and muscle building. You can find a lot of protein in foods like eggs, fish, chicken, and fatty meats.
It’s also a good idea to stock up on healthy, keto-friendly snacks and meals so you can get back on track when you’re craving something off-plan. You can find a variety of keto-friendly snacks at your local grocery store, and many restaurants now provide nutritional information online. This can be helpful when planning a meal out with friends, as you can easily check the menu for keto-friendly options.
4. Keep Track of Calories
Those who follow the keto diet will find that it helps to keep track of calories. This can help to maintain the weight loss results and ensure that they don’t go overboard on high-fat foods. It can also be helpful to make sure that they are getting enough keto fiber by choosing low carb veggies and fruit.
One way to do this is by using a keto-friendly tracking app that can give them a personalized meal plan, curated recipes, community encouragement and accurate food tracking. Another way is to use a food scale and a carb calculator to help them measure the amount of carbohydrates, protein and fat in their meals.
It is also a good idea to stock up on Keto-friendly snacks, such as low-carb nuts and berries. These can be kept in a bag or in the office and will help to keep the hunger pangs at bay. Keeping a supply of low-carb deli meats is also a good idea. These can be substituted for a meal if you are on the go and need to save time.
5. Eat a Variety of Foods
When starting a new diet, it’s important to make sure that you are eating a variety of foods. This will ensure that you are getting the nutrients that your body needs to stay healthy. It will also help to prevent you from becoming bored with your food.
If you find yourself craving certain foods, try to come up with low-carb alternatives. For example, if you are craving potato chips, try munching on pork rinds instead. This will give you the same crunch that you crave without all the carbs.
Another tip is to drink plenty of water throughout the day. This will keep you hydrated and help your body burn fat for energy. Avoid drinking sugary drinks, however, as these can stall your ketosis. If you must drink, try to choose alcohol that is low in sugar or use sugar-free mixers like erythritol or xylitol.
Eating a variety of foods can be difficult when following a keto diet, but it is possible with a little planning. By making simple swaps, finding accountability groups, and tracking your progress, you can successfully stick to a keto lifestyle and reap the health benefits that it offers.
6. Keep a Journal of Your Exercises
The keto diet is based on the principle that by depleting the body of carbohydrates, which are its primary energy source, it will turn to stored fat for fuel. This will maximize weight loss. As such, it is important to track your carbohydrate intake and calorie count when following the keto diet.
Keeping a workout journal can help you stay on track with your keto lifestyle. It can also help you improve your fitness levels by allowing you to analyze your performance and identify recurring patterns and trends. This can then help you determine whether your workouts are effective or not.
It can be challenging to stay on track with your keto lifestyle when eating out or on the go. However, it is possible to find keto-friendly options in most restaurants. For example, you can ask for a burger without the bun or choose foods that are high in healthy fats such as nuts and seeds. You can also try adding keto-friendly vegetables such as avocado, mushrooms, and spinach to your meals.
7. Keep a Journal of Your Weight Loss
If you’re trying to lose weight on a keto diet, it’s important to keep track of your progress. This will help you stay motivated and encourage you to continue on your journey. It’s also a good idea to have an accountability partner to keep you on track. This person can be a friend, family member or even a co-worker.
When you’re tempted to cheat on your keto diet, try to remember that just one indulgence can throw off your whole plan. It’s also a good idea not to let yourself fall back into bad habits, especially after cheating. Whether this means going out to eat or hanging out with friends who don’t live a healthy lifestyle, it’s important not to get into a pattern of bad eating habits.
Another way to help you stick with your keto diet is to track your macros. This will ensure that you’re getting the right amount of fats, proteins and carbohydrates. It’s also a great way to see how different foods affect your body.
8. Give Yourself Rewards
Some people find it very difficult to stick with a Keto diet and often deviate. This can result in weight yo-yoing which gives the diet a bad name and can be very hard on your health. It is important to be prepared for the challenges of a Keto lifestyle and learn some tricks that will help you stay on track.
Start by familiarising yourself with low carb food options. Use popular keto recipe blogs, cookbooks and social media to source easy recipes and meal ideas. Spend a few weeks making these swaps without the pressure of tracking to get used to the new way of eating. Try courgetti in place of pasta, celeriac fries instead of potato fries and Purition instant porridge for breakfast.
Make sure you are getting enough water. This is especially important when following a Keto diet as it can lead to dehydration. This can cause a variety of symptoms including fatigue, headaches, nauseousness and confusion. To avoid this, ensure you are drinking the recommended amount of water each day and consider using an electrolyte supplement if necessary.
