10 Keto Diet Tips for Effective Weight Loss
Are you thinking of joining the thousands of ketogenic dieters that are shedding pounds of body fat?
It does seem extreme to cut carb levels down to 20g or less, but the low carb high fat diet is actually effective for weight loss.
Besides being dubbed an easy way to lose weight, being in a state of ketosis has been shown to have numerous health benefits.
In addition to burning fat, you may experience improved concentration and focus, improved blood sugar control, and a steady level of long-lasting energy.
Who’s to complain about those side effects?
What makes the ketogenic diet slightly different from other diets is that it does allow for some indulgence of favorite foods. For instance, you are allowed to use cream, butter, and even bacon.
However, the ketogenic diet does come with a few challenges as expected. You will have to forgo all your favorite carb dense meals.
We’re talking pasta, rice, bread, biscuits, processed food and most importantly refined and high carb sugars.
So how do you make sure that you stick to this way of eating without breaking the rules and risking a weight loss plateau?
How do you eat keto effectively and burn fat like a machine?
If you asked these questions, you’re not the only one because so did we.
So here are the 10 awesome keto tips we know will help you to succeed when you start a ketogenic diet.
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10 Keto Diet Tips for Effective Weight Loss
Do your research
Well, if you’re reading this, then chances are you are curious and you are in pursuit of information before you start.
When starting a ketogenic, we cannot overemphasize the importance of acquiring the right information, reading, and preparation.
Get to know what foods are keto-friendly, what foods to avoid, and how to meal prep your meals ahead of time.
This will also be a good time to decide on whether you are going to do lazy keto.
If you don’t know what lazy keto is, it basically refers to solely keeping your carb intake below 20g and not worrying about tracking your other macronutrients.
Many people see success with this method.
However, if you decide on going strict ketogenic, you will need to do a bit more learning.
There are a number of keto resources out there that will teach you how much of protein, fat, and carbs you need to eat for your body weight. You can then track these on Myfitnesspal or a similar app.
Case in point, do your research and learn the ropes to set yourself up for success before you get started.
Purge your pantry
Chances are, your pantry (and refrigerator) is packed full of unhealthy and unsuitable foods. If so, make a decision right now to remove those sugary or carb dense snacks and pantry items now.
Of course, you may not be able to do this if your family (or whoever you live with) is not following a ketogenic lifestyle.
In that case, you can skip right ahead to stocking your pantry and fridge with keto friendly groceries just for you. And simply ignore the other stuff in there.
There are a few staples you will use almost everytime you cook or bake on a low carb diet.
It also helps to have certain kitchen gadgets such as a spiralizer and food processor.
Here is a keto pantry and kitchen essentials list you can read later.
Eat the right macros
Once you get started, keep in mind that even if you go down the lazy keto route, you will need to track how many carbs you’re eating per day.
Eventually, you will start to know without having to track everything.
But when starting as a beginner, it’s highly recommended that you log what you are eating.
When cooking or baking keto goods, try to stick to recipes that provide the macronutrient profile per serving.
That way, you simply write down the net carbs, fat, and protein per serving when you eat it.
It also makes it easier when planning ahead for the next day or even for the week.
You will be able to tally up the total carb count for breakfast, lunch, dinner, and snacks in minutes.
Maintain high fat intake
Now, the hardest part for a lot of people is increasing fat intake. The reason for this is because most of us have been told over decades that fats are bad for you.
If you are afraid of eating high fat foods because you think you’ll gain weight, then it will be a challenge for you to eat a high fat diet.
The keto diet is about transitioning your body to use fat for energy instead of glucose. That’s where the weight loss magic occurs.
So embrace the heavy cream, nuts, avocado, and bacon.
If you still find yourself struggling to meet your fat macros, try making fat bombs.
They’re easy satiating snacks that will keep your cravings under control.
Try exogenous ketone supplements
Keto supplements (specifically exogenous ketones) help increase ketone levels in the blood to get your body into ketosis easily.
Remember not all keto supplements and keto products are created equal. Most of these products contain fillers, sugars, and other unnecessary additives.
If you decide to take exogenous ketones, choose a high-quality product like Perfect Keto to get the most out of your supplement.
You can add it to your smoothies, your coffee or just use water to make a tasty drink and set your body up for optimal weight loss.
And since it is free from gums and fillers, and only uses keto-friendly sweeteners like monk fruit, Perfect Keto tastes better and is more effective for getting your body into a state of ketosis.
Keep your electrolytes up
On a ketogenic diet, the body is depleted off of carbohydrates and you lose water and electrolytes fast.
The keto flu characterized by unpleasant flu-like symptoms is a result of this massive change in your body.
Keeping up your water and electrolytes intake is going to help ward off or relieve the symptoms of keto flu.
Meal planning is one of the most important things you can do while on a keto diet.
You will know without a doubt that keto snacks are not easily sourced in your local supermarket.
And when you’re on the go, working or studying, you will want to be prepared with the right snacks and homemade meals.
Take time to save or print keto versions of your favorite meals and snacks. Then do your grocery shopping based on the recipes for the rest of the week.
If you are used to eating a lot of pre-packaged snacks, then you might find it helpful to purchase keto snacks to have on the go.
You can also buy a keto cookbook or try out a simple meal plan with recipes.
Our favorite is the Keto In Five bundle, which includes breakfast, lunch, dinner and dessert recipes – all using 5 or fewer ingredients per recipe, as well as containing no more than 5g net carbs per serving.
Keto In Five makes it easier to cook keto friendly meals quickly and to keep track of your macros easily.
You can also get the recipes separately instead of buying the whole bundle:
Just like any lifestyle change especially one related to diet, you will want to have a friend or family member that will keep you accountable.
If you are lucky, you might already have a friend or partner who is doing this with you.
If not, join a keto diet support group or ask one of your friends to hold you accountable.
It’s easy to start a diet, but it’s hard to stick it out. However, when you can count on another trusted human being to cheer you on, it will make the journey easier and more enjoyable.
One of the best things about the keto diet is that you do not have to start a vigorous exercise program to see the pounds drop off.
However, a sedentary lifestyle is never encouraged.
In fact, if you begin to experience a weight loss plateau, it’s recommended that you begin strength training or moderate cardio workouts.
So keep moving even if it means taking a 10-minute walk every day. You will feel better for doing it.
Take it easy
This step is easier said than done. The day after starting a diet, most of us hop on the scale to see progress.
But checking your weight on the scale a million times is not going to be helpful.
Your weight may not budge the first week and if it does, it’s usually water weight.
So obsessing over the scale can be discouraging in the early days.
Try to take it easy and distract yourself with other activities to take your mind off of the numbers.
Besides, a better judge of weight loss is how your clothes fit.
Wrapping it up
The decision to change your eating habits is not an easy one.
We hope these beginner keto diet tips have given you a little insight on how to effectively lose weight.
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