17 TIPS & TRICKS FOR BEING SUCCESSFUL ON KETO!

Keep Net Carbs Below 20g per day to begin with.

After getting into the state of ketosis, you may be able to increase your intake to 50g or even higher. It all depends on your own body.

Use keto sticks to measure your ketone levels and discover your own personal carb threshold.

To calculate net carbs in whole foods, simply subtract fibre from carbs contained in the nutritional info panel on most products.

Make sure to invest your Carbohydrate allowance in green vegetables. They're important for good health and longevity. Most meals should contain them!

Keep carbs around 5% of calories per day.

Increase your omega-3 intake – Salmon, Mackerel, Sardines, Tuna, Trout, Kippers, and Herring are all great fish for getting more healthy fats.

Don't eat fish? Take a fish-oil supplement.

Eat nuts, the best are macadamias, cashews, hazelnuts, almonds, and pistachios.

Avoid all polyunsaturated oils made from corn, sunflower, canola, rapeseed, and soy, this includes vegetable margarine – replace these with natural fats such as coconut oil, butter, and olive oil.

Go for full-fat varieties (dairy products) over low-fat (And usually high-carb) options.

Keep fats high, at around 75% of calories per day.

Eat high-quality meat, preferably organic from grass-fed animals where possible.

Grain-fed animals are higher in omega-6 fats. Red meat is ok, just don't go overboard!

Other sources include fish, nuts, seeds, dairy, and protein powder. Eat eggs aplenty, again preferably organic from grass-fed chickens.

Make sure not to eat TOO MUCH protein.

You need to make sure the balance of protein to fats isn't too high. This will lead to gluconeogenesis, a process where your body converts protein into glucose.

Keep protein to 20% of calories per day!

1. Plan Your Meals Ahead Of Time

Make sure you have enough keto foods to easily get through the first week or two of the diet. This will stop you from giving in to the temptation that might arise if you don't have the right foods at hand. Keep a list of recipes that you know will satisfy you and stop those dirty carb cravings!
 

2. Decrease Carbs 

Duh! Some people say cut carbs slowly, some say be drastic. Whatever approach you take, they have to go!
 

3. Hydrate and Replenish Electrolytes 

The keto diet can cause an initial loss of water weight. Drink plenty of water and ensure you're getting enough electrolytes, like sodium, potassium, and magnesium by loading up on those precious greens.

4. Monitor Your Macros 

As we talked about above, keeping a close eye on your macronutrient intake is important to ensure you're sticking to the right proportions of fat, protein, and carbs. There are plenty of free apps that can help you with this. After a few weeks, you will probably not need to track as diligently, but it is important in the early stages!
 

5. Include Variety 

To ensure you're getting a range of nutrients, including a variety of keto-friendly foods in your diet, such as different types of low-carb vegetables, meats, fish, nuts, seeds, and healthy oils. You don't have to feel deprived while on the ketogenic diet, use it as an opportunity to load up on healthy whole foods and change your approach to eating.

6. Get Regular Exercise 

Exercise can help to deplete the body of its glycogen stores and help speed up the ketosis process. Weight training and HIIT will get through those stores quicker than steady-state cardio.

7. Sleep Well

Poor sleep can interfere with your body's ability to effectively use fat for fuel. Prioritize quality sleep. The first week can be quite brutal on your sleep quality, so expect some sweaty restless nights until your body adjusts.
 

8. Prepare for the ‘Keto Flu’

Some people experience flu-like symptoms (headaches, fatigue, etc.) as their bodies adapt to using fat as a primary fuel source. This is often called the "keto flu". It's usually temporary and can be mitigated by staying hydrated and properly nourished. But be aware of it.
 

9. Read Food Labels

Yes, this is super important, especially in the first week when trying to reach ketosis. To keep carbs low, it's important to familiarize yourself with food labels. Pesky hidden carbs can be present in unexpected places.

10. Try Intermittent Fasting

Combining the ketogenic diet with intermittent fasting can accelerate the shift to burning fat and producing ketones. You will be surprised how quickly your body composition can improve when these two work in your favour.
 

11. Include Fibre

While limiting carbs, it's important not to neglect fibre. Eat plenty of low-carb, high-fibre foods like leafy greens and other non-starchy vegetables. This will keep you regular and will mitigate any stomach issues in the early stages of keto.
 

12. Limit 'Sugar-Free' Diet Foods

While these foods are tempting, they can often lead to overeating or a stalled weight loss progress due to their sugar alcohol and extra carbs. New research actually shows that artificial sweeteners do more harm than good.

13. Manage Stress Levels 

High-stress levels can prevent your body from entering ketosis. Incorporate stress-reducing practices such as meditation, yoga, or light exercise into your routine. Chill out!
 

14. Limit Alcohol 

While some alcohols have fewer carbs, they can still hinder your progress, particularly if weight loss is your goal. We all know that our inhibitions go away after a few drinks and that dirty pizza shop will start looking like a 3-star Michelin restaurant if you don't control yourself.
 

15. Careful With Condiments 

Carbs can hide in unassuming foods. Sauces, dressings, spice mixes, and other condiments can all contain sugars that can add up if you're not careful. Stick to vinaigrettes and mayo, to begin with. Eventually, you will be able to have a little bit of sauce when you are deep in ketosis.

16. Test Ketone Levels

For the best indicator of whether your body is in ketosis, consider investing in a device to test your ketone levels. This can be particularly useful at the start of your diet. Keto sticks are cheap and available in plenty of shops. No need to get a blood testing kit, although for the hardcore keto fiends, that may be useful.
 

17. Use MCT Oil 

Medium-chain triglycerides (MCTs) can be a wonderful addition to your new keto lifestyle. MCTs are fats found in foods like coconut oil. They can be converted rapidly into ketones. Using MCT oil can help increase your fat intake and potentially speed up the process of getting into ketosis. Just be careful when first using them or you will spend your first few days of the diet on the toilet. Really.