Keto or Ketogenic diet is one of the fastest-growing diets because of its many health benefits. The irony is that the keto diet has been around since the 1920s as a diet to treat children with epilepsy.
These 10 Awesome Tips for the Keto Diet for Faster Weight Loss will help you succeed.
1.) Consume carbs from Vegetable Sources
This is extremely important because certain vegetables contain plenty of fiber. Fiber is very filling. However, you have to make sure that the vegetables are low in carbohydrates and high in fiber. Examples of these types of vegetables are:
Non-starchy vegetables are also low calorie. The bonus is that vegetables with fiber make you feel full faster. It is important to included plenty of these vegetables.
2.) Use Medium Chain Triglycerides Regularly
Supplementing With MCT will help you get into ketosis faster. These medium-chain oil results in negative energy and weight loss through increased metabolism and lipid oxidation. Medium-chain fatty acids are easily metabolized in the liver. Research studies have shown that people who consume MCT’s also have a higher rate of satiety.
Medium-chain triglycerides are immediately metabolized into ketones and are available in the liver. These ketones can now be used as ketones and can be used for energy. Therefore, MCT’s do not have to go through the digestive tract in order to be metabolized by the liver.
3.) Improve Your Normal Gut Bacteria
It is known in the natural community that ” All disease starts in the gut”. Recent research has shown that the immune system is in the gut. Adequate good, gut bacteria is essential to your health. Gut bacteria have been linked to brain health, immune health, and heart health.
Therefore, when your body is metabolically impotent, it is challenging for your body to tolerates a low carb for energy because your body is not functioning optimally.
4.) Keep Yourself Hydrated
This is one of the most important tips for starting and maintaining a keto diet. The keto diet is also a diuretic diet. A diuretic diet is a diet that constantly makes you urinate. The reason why a keto diet makes you urinate is that you are limiting carbs. You see, carbs hold onto water. Therefore, when you eat a diet high in carbs, you will retain water.
In fact, when you first start a keto diet it is not uncommon to lose 15 pounds in one week. That is because you are no longer eating bad carbs. As a nurse, I have seen people go off of their water pills, and decrease their swelling in their legs with just two weeks on the keto diet. The Best Sports Water Bottle – 32oz Large is a great investment to make sure that you get your required amounts of water in.
It is best to avoid tea or sodas, or just drink them rarely because they can be dehydrating. If you exercise, you need to drink more water. You should aim for at least 10-12 glasses of water per day.
5.) Consume Plenty of Good Salt
We have always been told to decrease our sodium intake. With the keto diet, you will urinate excessively especially in the beginning.
When we urinate, we also lose electrolytes especially sodium. Therefore, we need to increase our sodium intake.
When you eat a high carbohydrate diet, an individual needs to limit sodium because water and carbohydrates attract salt. Also, a high carbohydrate diet causes an increase in insulin levels.
Insulin causes the kidneys to retain sodium which can lead to a high sodium-potassium ratio.
A low carbohydrate diet causes lower insulin levels, therefore, your kidneys will secrete more sodium. This creates a need for more sodium in your diet.
A 100% pure Himalayan Pink Salt is the perfect addition to any meal. On a keto diet, you should aim for at least 3-4 grams of salt a day. If you have heart problems such as congestive heart failure, you should limit your salt intake to 6.) whatever your doctor has prescribed.
Some ways to get in extra salt:
- Adding 1/2 tsp of pink salt to 8oz of water
- Adding sea vegetables
- Adding naturally salted vegetables such as celery and cucumber
6.)Make Sure You Are Counting Your Carbs Accurately
I have been on the keto diet for about 5 years. The most important thing that you can do is to make sure there are “unknown” carbs in the food. The most common reason that people are unable to get into ketosis is because of hidden carbs.
For example, you might eat buffalo wings, the wings are keto, but when you add the barbecue sauce or the hot sauce the carbs add up. Some people do not count the fiber. I ate 20-30 net carbs a day and was still able to maintain ketosis.
Starchy foods like potatoes, rice, and bread are off-limits. Most fruits are off-limits. Again “net carbs” are the total amount of carbohydrates in a food minus the fiber. The standard amount of carbs for a keto diet is 20 net carbs. However, we are all individual and we have to figure out what works best for us.
7.) Measure Your Ketones
Whenever I go over my carbs I want to make sure it did not get me out of ketosis. This is where the ketosis strips come to the rescue! The process is so simple. You just dip the strip in your morning urine since it is most concentrated. Any color change means that ketones are detected in your urine.
The most accurate way to detect ketones in the blood is to use a ketone meter. Sometimes the ketones urine sticks are not as accurate because the body will sometimes use the ketones for energy instead of expelling them in the urine.
Blood testing is the most accurate way to test for ketone and glucose levels. The Keto-Mojo Testing Kit exceeds strict FDA and International standards ensuring you get the best measurement results possible.
8.) Be Ready For Eating Out at Restaurants
I only go to restaurants where the ingredients are made fresh and I can tell the chef what I want in my food. For example, one of my favorite places to eat is Ruth Chris.
I like this restaurant because I know their steaks are cooked to order without processed ingredients. They have made to order salads and different types of salad dressing.
Sometimes in an emergency, I will eat at a fast food place. I will order a burger with just lettuce, onions and tomatoes. I will get a cup of water instead of a soda.
9.) Clear Out Your Kitchen of High Carbs
I know this sounds like a simple thing to do but some people forget to get rid of the high carbohydrate foods. Especially if there are other people in their household not doing the keto diet. It can be very tempting to grab a cookie or potato when you are hungry.
If you are the only person doing the keto diet in your household, it might be somewhat challenging!
10.) Have on Hand Keto-Friendly Snacks
When I started the keto diet 5 years ago, there was not a whole lot of snacks available. Of course, I was able to take snacks to work like hard-boiled eggs, cheese, celery sticks and almond butter, pepperoni, and pork skins.
Every day keto snacks are being manufactured. Here is a lost of high rated approved keto snacks:
Keto Diet Tips
Hopefully, these 10 awesome tips for the keto diet for faster weight loss will be beneficial for you. My keto journey has been a 5-year awesome ride! I have decreased my sugar levels, my blood pressure, and I have more energy. Why don’t you give the keto diet a try!
There are great keto diet tips! Comment and let me know what are your favorite keto tips!
FAQ Keto Tips
Q: What is the keto diet? A: The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that aims to shift your body into a state of ketosis. In this state, your body primarily uses fat for energy instead of carbohydrates.
Q: How does the keto diet work? A: By reducing your carbohydrate intake and increasing your fat consumption, the keto diet forces your body to enter a metabolic state called ketosis. In ketosis, your body burns fat for fuel, which can lead to weight loss.
Q: What foods should I eat on a keto diet? A: The keto diet focuses on consuming foods that are low in carbohydrates and high in fats. Some examples of keto-friendly foods include meat, fish, eggs, avocados, nuts and seeds, healthy oils (such as olive oil and coconut oil), non-starchy vegetables, and full-fat dairy products.
Q: What foods should I avoid on a keto diet? A: On a keto diet, it’s important to avoid or limit foods that are high in carbohydrates. This includes sugary foods and beverages, grains, starchy vegetables, legumes, most fruits, and processed foods. Be mindful of hidden carbs in sauces, condiments, and packaged foods.
Q: How can I track my macronutrients on a keto diet? A: Tracking your macronutrients (carbohydrates, fats, and protein) can help ensure you’re staying within the desired keto ratios. You can use various mobile apps or websites that provide nutritional information to track your daily intake and help you maintain ketosis.
Q: What are some common challenges on the keto diet? A: Some common challenges of the keto diet include keto flu (flu-like symptoms during the initial transition), sugar cravings, maintaining variety in meals, and dining out. It’s important to stay hydrated, consume enough electrolytes, plan meals in advance, and find keto-friendly options when eating out.
Q: Can I exercise while on a keto diet? A: Yes, you can exercise on a keto diet. However, during the initial stages of transitioning into ketosis, you may experience a temporary decrease in exercise performance. As your body adapts to burning fat for fuel, your energy levels should stabilize. Consider adjusting your exercise intensity and duration accordingly.
Q: Are there any potential side effects of the keto diet? A: Some people may experience side effects when starting the keto diet, such as keto flu symptoms (fatigue, headaches, nausea) and constipation. These side effects are usually temporary and can be managed by staying hydrated, ensuring adequate electrolyte intake, and gradually adjusting to the diet.
Remember to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have pre-existing medical conditions or are taking medications. They can provide personalized guidance and help you determine if the keto diet is suitable for you.