How to do the keto diet without feeling like you are giving up everything is a hot topic. It seems that what you can't eat while on the keto diet is what people are most interested in knowing about.
However, there are many foods and recipes available to make this a healthy lifestyle change without feeling like it's too restrictive or depriving yourself of what you love.
The goal with the ketogenic diet is not to deprive yourself of what you love, but to create new habits.
The keto diet has been around for ages and many people have found it to be one of the most effective ways to keep their weight in control.
For those who are unfamiliar with this eating plan, you can basically eat a ton of fat and very little carbs.
The reason why some people don't enjoy the keto diet is that they feel like they're not getting enough food or variety when following this way of eating; which is actually a misconception.
In today's blog post I'm going to share how to do the keto diet without feeling restricted! This way, you'll be able to enjoy your meals while still achieving your goals!
1. Determination is Key
Whatever you do and no matter how cliche it may seem, you must really be determined to lose weight. Before you start your Keto Diet, you have to make sure you truly want to lose the flab and fats.
Otherwise, you will just succumb to the temptation of not continuing it, which will be worse because too much fat added with carbs often leads to obesity. Also, make sure that you are knowledgeable about the effect of the Keto diet on your body.
As effective as the Keto diet is, people have different body structures and it may not be as effective for you. Taking up the Keto Diet also requires a lot of preparation and patience.
2. The Plan is to plan.
Since this involves a 'restrictive' diet, you will need to make sure that you are ready for it. Plans for your daily and monthly diet should be a part of your determination to lose weight.
Only you can decide which recipes will suit your timeframe and which food is good to go for you. You will find it very convenient if your meals are planned ahead because it will save a lot of time when you go to the grocery. It will also help you decide which restaurants to go to if you love dining out.
Changing the food composition of your diet will have a big effect on food purchases. Additionally, there are those who would rather dine out than cook food at home.
This can be expensive in the long run. Planning meals is important to ensure that food costs do not escalate.
3. Eat Fiber
One common misconception about going on a ketogenic diet is the lack of fiber intake. Some people think that just because a person on keto diet is lowering his carb intake, fiber should be eliminated as well. This is not true.
A well-planned and thought out a ketogenic diet should include fiber, especially the insoluble kind. As you may already know, this kind of fiber stays in the system and is commonly referred to as "roughage".
It aids in digestion and plays an important role in the excretory system. Insoluble fiber is found vegetables - the kind that can be consumed by those on a ket diet.
These veggies are low-carb, and non-starchy which means it can be consumed without causing any adverse effects on the diet.
4. Research and get some helpful apps
With the world becoming more digital, convenience is at your fingertips. With a smartphone and WiFi, you have access to a lot of applications that help you through your keto diet.
There is no need to research individual food nutrient and content because there are apps that will automatically include the food make up.
You also get to have access to a database of food that will help you plan and create your meal. There are also food recommendations that will help you create your own menu.
5. Pre-make and store.
The keto diet is often composed of food that can be stored in the refrigerator and more often than not, it will not take up a lot of your time cooking.
The best part of this is some of the food included in the diet can be shared with your children so there will be no need to prepare a new meal for them.
Creative menu planning will be required for large batches. Some foods can be recycled or repurposed and made into some other dish. Look into the possibility of cooking a meat sauce which can be used with pasta, or with tacos.
6. Opt for a Keto Snack
Snacking is actually recommended when you are on a keto diet because it helps boost the feeling of being full. All you have to do is to make sure that you are still on your macros.
A hard-boiled egg goes a long way on your diet. Avocados, nuts, and cheese strings are also recommended, and an occasional fruit smoothie will not hurt.
Aside from keeping you full, these snacks are also easy to make, easy to store and will last you a whole day.
7. Make sure to keep your electrolytes balanced.
When you feel constipated due to the Keto diet you have to make sure your electrolytes are balanced. Hydrating yourself will also help you detoxify and lose more weight. Drinking a lot of water can also make you feel full, and your kidneys need water to properly process the nutrients in your body.
8. Know what to avoid.
Knowing what to avoid on your keto diet helps you to do it right. When going to the grocery, have a shopping list and the second list of items that you should not buy. In that way, you will know what to avoid to make sure your diet is effective.
9. Exercise, your own way.
Being a busy mom, you might not have the time to go to the gym regularly. Good thing the keto diet does not require a full body workout to help you lose weight. However, adding a little physical activity in your routine will be a big help.
It increases the break up of ketones and hastens your weight loss. This also helps reduce the risk of type 2 diabetes. The work out does not have to be a heavy one. Taking a 15-minute walk is already a big help.
You can also take the stairs instead of taking the elevator when you work, or play with your kids and run around with them.
10. Listen to what your body tells you.
It is totally normal to have side effects during the first few weeks of the Keto Diet. That just means your body is adjusting and your diet is taking effect.
One of the major side effects of this diet is the 'Keto Flu.' Symptoms include feeling nauseous, tired, headaches and mood swings because of low food intake. Some call it the carb withdrawal syndrome.
Usually, the flu takes around three to five days before your body adjusts to taking in calories from the fats that you are eating. After that, the fever will subside and your body will get used to the low carb intake.
Another side effect to look out for is bad breath. Excess ketones, in your body, create acetone that comes up with a foul smell of your breath.
Stocking up on mints with no sugar can be of help in this situation. After adjusting to it, your body will most probably look for fruits and veggies as a main source of nutrients and will avoid constipation entirely.
Final Thoughts on how to do a Keto Diet
You need to remember first that fat is your main source of energy on the keto diet. So while there are a few other rules and restrictions with this diet plan, it’s not as hard as it may seem at first glance because all you have to do is eat more fat!
Second, carbs are usually less than 50 grams per day which means no bread or rice or pasta in order to get into ketosis (when your body starts burning fat for fuel).
Thirdly, protein should be moderate so stay away from too much meat but don’t worry if you like fish.
Fourth- milk products can be consumed without any limitations just avoid butter or cream- what you really want to do is look for something high in fat like coconut milk.
Fifth, it’s not about what you can't eat but what you CAN enjoy! So if I told you that on the keto diet there are no restrictions on fats and proteins (except excess protein which turns into sugar), what would you say?
Sixth, and what is so great about this diet plan is that it doesn't matter what type of lifestyle you have. As long as your carbs are low enough to maintain ketosis then the keto diet can be a way for anyone to lose weight while at the same time improving their health.
Seventh- what I love most about the keto diet is that it doesn't set limitations or restrictions on what you can eat. It's not about what shouldn't be eaten but what should!
Lastly - if you are just starting out with this eating plan, then start by limiting carbs and slowly increasing your fat intake as time goes on to get into ketosis.
I hope you enjoyed this post and feel free to leave comments below!