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The concept of the ketogenic diet, also known as “keto,” seems simple enough: drastically reduce carbohydrate intake and increase consumption of healthy fats to force the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. However, many people struggle with implementing this diet successfully. In this blog post, I will share three methods on how to do keto successfully, along with real-life examples and anecdotes to illustrate the points.
Method 1: Plan your meals in advance
Planning is key when it comes to sticking to a keto diet. Start by making a meal plan for the week, including snacks and all necessary ingredients. Make sure to incorporate a variety of proteins, healthy fats, and low-carbohydrate vegetables. A great tip is to cook extra portions of meals, so you have leftovers for busy days.
Carrying snacks is also important. Nuts, seeds, and hard-boiled eggs, for example, are quick and easily transportable snacks that can help you avoid temptations and maintain your ketosis. Schedule time for grocery shopping, and make sure you have enough keto-friendly foods on hand to avoid last-minute decisions.
Real-life Success Story: Jennifer Brown
Jennifer Brown always struggled with her weight, and after turning to keto, she finally achieved her goals. Jennifer works in a busy office, and when she started her diet, she found it hard to meal prep each night. That’s when she decided to plan her meals in advance. She created a weekly meal plan and cooked enough meals for the week, which she stored in the freezer. This not only saved her time but also helped her stay satiated and avoid temptations. Jennifer credits her meal planning for her successful keto journey.
Method 2: Focus on healthy fats
One of the most significant changes in a keto diet is increasing your fat consumption. Choosing the right kinds of fats is important to your body’s overall health. Focus on healthy fats such as avocados, coconut oil, olive oil, nuts, and seeds to benefit from the vitamins and minerals they contain.
Avoiding unhealthy fats is equally essential in a keto diet. Processed meats, vegetable oils, and fast food should be avoided. It’s also important to note the difference between saturated and unsaturated fats. Saturated fats should be consumed in moderation, while unsaturated fats are considered healthier for the body.
Real-life Success Story: Mark Johnson
Mark Johnson started a keto diet last year after admitting he needed to lose weight for his health. He soon developed “keto flu,” a symptom of transitioning to a keto diet. He realized he was consuming too many unhealthy fats, and not enough healthy ones. He adjusted his meal plan to include more avocados, nuts, and seeds, cut back on the processed meats, and saw a significant improvement in his keto flu symptoms. Mark now swears by the benefits of healthy fats in a sustained state of ketosis.
Method 3: Keep track of your progress and adjust accordingly
Tracking your food intake and how much you weigh is essential when it comes to successfully implementing a keto diet. Changes in weight, as well as ketone levels, can indicate whether or not you are remaining in ketosis.
Several apps can help you track your food, such as MyFitnessPal, which calculates macronutrient consumption as well as how many calories you’re consuming. Keeping a food diary can also help you identify any patterns or trigger foods, so you can better adjust your meal plan.
Real-life Success Story: Rachel Jones
Rachel Jones struggled with yo-yo dieting for years until she found keto. But she soon noticed that she wasn’t making progress, despite maintaining her ketosis. She realized that she wasn’t tracking her food intake like she should. Using MyFitnessPal, Rachel tracked her food intake and identified her weaknesses. She was consuming too much protein and not enough vegetables. Once she corrected these issues, she started losing weight at a steady pace while remaining in ketosis.
Implementing a keto diet can be challenging, but it is doable by following these three methods. Planning meals, focusing on healthy fats, and keeping track of progress are three essential steps in achieving a successful keto diet. By following these methods, you stand a better chance of succeeding while maintaining your ketosis.
If you’re new to the keto diet, it’s essential to consult with your doctor before making any changes. Additionally, it’s worth noting that the keto diet may not be suitable for everyone, so it’s worth considering all your options before deciding to follow the diet.
In summary, the benefits of how to do keto successfully are numerous, including weight loss, improved overall health, and a sustained state of ketosis. With careful planning, focusing on healthy fats, and tracking progress, you can successfully achieve your keto goals.