Important tips for keto success

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First of all, let’s just say that we’re not here to tell you to go on a diet. It might not be right for you and you should seek medical advice before embarking on a keto diet – or any other diet. However, if you have decided to follow a keto diet, we’ve assembled some important tips. These tips focus on some of the aspects of keto that some people may not know.

 

Know your food

Keto foods are foods and ingredients that are very low in carbs. What “very low in carbs” means exactly will depend on your daily carb limit. For example, we recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you can reap the benefits of eating highly satiating foods and ketosis. (To figure out your net carb consumption, simply subtract total fibre intake from total carbs.)

To have such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favourite foods will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet.

To see more specific advice on what (and what not) to eat, click here.  (From ruled.me)

 

Conquer the plateau

You might have some weeks where it seems you haven’t lost anything — then you’ll weigh yourself a week or two later and be down 3-4 pounds. The key to long-term weight loss is to stick with your plan, be patient, and don’t get discouraged.

If you find that your results have been stalling for over a month, then you will need to make adjustments to your diet and lifestyle so that you can break through your plateau.

Here are some of the strategies that work the best for most people:

Calculate your macros with an appropriate calorie deficit (aim for a higher deficit if you have more body fat) and track your food intake.

Recalculate your macronutrient needs every month and follow those instead of your earlier estimates.

Take breaks from being in a calorie deficit every two weeks.

Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.

Investigate intermittent fasting.

 

Pick your favourites

When you’re hungry and stressed out over being hungry, your mind will inevitably draw a blank. If you have a list of keto-approved snacks, it’ll be that much easier to grab something you won’t regret later. It’s also a good idea to keep snacks pre-portioned, especially ones that are easy to overeat like nuts, seeds, pork rinds, etc. Some more snack ideas include beef or turkey sticks, sandwich meat (1 carb or less per serving), cheese, fresh vegetables, and of course some Slendier zero net carb crackers!

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