The Ketogenic diet for weight loss isn’t the easiest diet to follow. Here are a few tricks for making sure you stick with it – and succeed in losing weight in a healthy way.
In case you’re new to my work then… hi there! Happy you stumbled across my site. I am a research geek when it comes to health, happiness and success. I’m a late in life mom – who wrote a bestselling longevity book called Life is Long. Plus I am a recovered binge eater, who wrote and produced a bestselling video course called Stop Emotional Eating. I have been lucky enough to interview our world’s top doctors, aging experts, nutritionists, researchers – plus read many thousands of fascinating studies on how to live longer, healthier, younger, happier.
Today I want to share the basics of a Ketogenic Diet.
Studies show that a ketogenic diet is a great method for weight loss. Researchers consistently report that the amount of weight you can lose is much greater than with other types of diets, even low-carb ones.
But how can you successfully master the ketogenic diet for weight loss? Read on for the top keto diet tips to help you succeed.
Do Choose Natural Foods
A ketogenic diet basically involves a very low-carb and high-fat menu. The goal of this “carb reduction” is to put your body into a metabolic state known as “ketosis.”
When your body is in ketosis, it becomes really good at burning fat for energy. Plus your body also turns fat into ketones in the liver – which then supplies lots of good energy for your brain. Plus, ketogenic diets are also helpful for reducing blood sugar and insulin levels.
When you are deciding what you can eat, mainly look for low-carb items that are naturally found on a farm.
That means you’ll be eating tons of…
- non-starchy low-carb veggies
- full fat dairy
- plain Greek yogurt
- grass-fed meat
- healthy oils like avocado oil and extra virgin olive oil
Plus, you must avoid…
- carb-based foods like grains and cereals
- high sugar fruits
- candy and cakes
- beans or legumes – like peas, kidney beans, lentils, chickpeas
- unhealthy fats like processed vegetable oils and mayonnaise
- sugar-free diet foods which are often high in sugar alcohols
- processed foods
Note: This is a pretty healthy diet – but just to be safe – always check with your doctor if you have any current health issues or potential health risks before you start any kind of new diet.
Do Eat Three Meals Each Day
One of the most important keto tips you can adhere to is this: Eat three meals a day. Don’t skip breakfast!
On the keto diet, you need to give your body enough nutrients and steady energy during the entire day.
Three proper meals full of good natural ingredients will ensure that your body has the fuel it needs. Remember, keto is not about starving yourself. There’s no need to be hungry.
In fact, if you are feeling hungry during the day, take a look at the amount and types of food you are eating and make sure it is right for you.
Do Keep it Simple
You don’t have to come up with fancy meals and complex snacks to use Keto for advanced weight loss.
In fact, the simpler you make it, the more likely you are to stick with it for the long run.
Make a list of a few recipes and easy no-prep snacks that you enjoy and stick with them. No need to overcomplicate the diet (unless you get bored with your meals and need to liven them up).
Do Focus on Food Prep
To have success in anything you do, good preparation is vital. Making a meal plan for the week can help you stay on track.
Each week be sure to take some time to create a diverse and appealing meal plan – then shop for the ingredients you need for the week in advance so you have them ready and waiting in the refrigerator.
Sundays are the perfect day for meal prep. You can cook up meals and divide snacks into on-the-go containers. It takes the guesswork right out of the keto diet.
It’s important to also plan ahead. Are you often are in the car and are prone to get stuck in traffic?
Stash some keto-approved snacks in your glove compartment for these types of situations.
Do Drink Plenty of Water
One of the best things you can do to use keto for advanced weight loss is to stay hydrated.
When you are thirsty, you are already partially hydrated. And even if you aren’t thirsty, your body needs water to perform its proper functions.
I recommend you start your morning with 8 ounces of water – and drink it on an empty stomach. Check out all the benefits of this morning water ritual here.
If you aren’t in the habit of drinking enough water, use a timer on your phone to ensure you drink water regularly through your day. Or buy a Mammoth Mug or other tracking water bottles. Check out the beautiful water bottles I use here.
Do Focus on What You Can Eat
When people start the keto diet, they often obsess over the foods they can’t eat. Change your mindset and focus on the delicious foods that are on your approved eating list.
It’s also a good idea to incorporate “good mood foods” that have been scientifically proven to boost your mood.
Don’t Eat Processed Foods
Processed foods have little nutritional value. These include things made with grains such as pasta, crackers, bread, and cookies.
Though these foods make up a large portion of people’s normal diets, they don’t give you good quality nutrients that your body needs.
Don’t Eat “Low-Fat” Foods
The keto diet revolves around eating healthy fats. Anything labeled low-fat is not what you need to get your body into ketosis.
Always check the labels of foods to see that it has full-fat content. That includes whole milk (also called homogenized milk).
Don’t Overeat Protein
Yes, you need lots of fat on the keto diet. But you don’t want to get it all from protein sources. Too much protein can cause your body to turn that protein into glucose.
As a general rule, aim for half a gram of protein for each pound you weigh. So if you weigh 200 pounds, you’ll need 100 grams of protein. You can adjust this measurement a little bit depending on how much exercise you get.
This is the most important of all the keto diet tips. Don’t cheat even a little bit. One small brownie after dinner can throw your body out of ketosis.
It will take your body a week or more to get back into ketosis mode. It’s really not worth the halt in your progress to cheat. Instead, find delicious keto-approved desserts or salty snacks that you can enjoy when a craving hits.
If you need support with your willpower, check out my bestselling video course Stop Emotional Eating – which has already helped many thousands of people to control their cravings.
Bottom Line on Ketogenic Diet for Weight Loss
There you have it! The top tips on the ketogenic diet for weight loss.
Pretty soon, you will be so used to your new way of eating that you won’t miss your old eating patterns at all.
If you’re committed to becoming your healthiest, happiest self, definitely check out my video course on emotional eating. My tools will help you to stop binge eating when you are stressed, sad, bored or angry. I’ll show you how to rewire your brain to crave healthier options – in a lasting way.