Keto Success Tips from the Experts
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Starting the keto diet can be a shock to the system for anyone. That’s why I went to the experts for keto success tips to inspire you.
Below I’m sharing a round-up of the best advice they have to offer for anyone considering the keto diet in 2022, or any year. They have a lot of amazing tips, so let’s dive right in.
Advice for Keto Success
1. Plan ahead!
Several of the experts I spoke to said this. And while it might seem like an obvious tip, far too many people try to jump in without giving thoughts to how they will get through the next week, month, or even the next day.
“Those who meal plan, and know what they are eating, knowing how many carbs they are eating for the day, will have successful health outcomes and weight loss. They will find it easier to stick with their low carb lifestyle because they won’t get derailed if they find themselves not knowing what to eat for that meal and they are hungry. People fall off easily because they make bad choices in situations where they are hungry and haven’t gone grocery shopping.”
– Annie Lampella, Keto Focus
“In order to succeed you have to have what you need on hand, or you will find yourself hungry and reaching for foods you aren’t supposed to be eating. This is why planning and having everything you need is essential. Write out a rough meal plan at the beginning of the week with breakfast, lunch, snacks, and dinner. It doesn’t have to be perfect, but just so you have an
idea of the things you need. Hit the store and get the ingredients you need to prepare those foods. Get extra snacks you can reach for like low carb meat sticks, cheese, or other keto approved snacks. When you set yourself up for success, you have no choice but to follow your desired plan.”
– Ana Reisdorf, Registered Dietitian, Wellness Verge
To set yourself up for keto success, check out these posts:
2. Add more plant-based foods
Now, I love me a good steak, so please don’t misunderstand the inclusion of this tip as me suggesting you go plant-based on keto! However, Heather Hanks, Nutritionist and Medical Advisor at Medical Solutions BCN made some really interesting points I thought were worth sharing. Here’s what she said:
“My number one tip for succeeding on keto is to balance your meals by adding in more plant-based foods. Many people focus on the fat aspect of the diet from animal sources, and while this is important because it allows you to stay in ketosis, you also need to include lots of low-carb plant foods in your diet to reduce nutritional deficiencies.
Vegetables provide vitamins, minerals, antioxidants, and fiber that you don’t always get from meat, cheese, and other high-fat sources. In addition to avocado (which is a staple on keto), try balancing your meals by pairing meat or eggs with sauteed spinach, asparagus, and any cruciferous vegetable..
It’s also important to stick with it. It takes several days for your body to burn through glycogen and switch over to burning ketones/fat. You may also experience symptoms from the keto flu, but these should go away in about two weeks as your body adjusts. Stay hydrated and stick with your balanced meals. This should help get you through any rough patches without quitting.”
Registered dietitian and nutritionist Stephanie Gomez of Sporting Smiles concurs. She said:
“I would recommend including small portions of the following foods on a regular basis:
- Lentils
- Beans
- Peas
- Dark leafy greens (like collard greens, kale, spinach)
- Broccoli
- Asparagus
- Green beans
- Brussels sprouts
By incorporating these types of foods into the keto diet and drinking plenty of water each day, complications such as constipation, abdominal pain, vomiting, headaches and nutrient deficiencies can be avoided.”
Plant-based food recipes to consider adding to your meals this week:
- Basic Roasted Cauliflower Recipe
- Blueberry Protein Smoothie
- Sauteed Brussels Sprouts
- Keto Coleslaw
- Green Bean Casserole
3. Add a weight training regimen
Registered Dietitian Nutritionist Sally Stevens with Fast People Search said:
“If the goal is fat loss, I recommend adding in weight training to minimize muscle breakdown. For weight loss, it’s good to remember that you’re not [simply] on a diet when you’re doing keto – you’re changing your metabolism and removing a whole food group from your life. Many people forget this in their weight loss journey, but it’s best to embrace this change in order to achieve lasting results.”
4. Do your research, and go all in!
Registered Dietitian Trista Best of Balance One Supplements says if you are serious about keto you should do your research ahead of time on things like the various types of keto diet out there, and the best restaurants you can maintain your diet with. The more research you can do, the better chance of success. And, when you’re ready to commit – go all in! She said:
“The best way to begin the ketogenic diet is to properly research the healthiest approach. This will require looking into healthy fat foods versus foods high in saturated fat from animal sources.
Since the diet requires the individual to get into ketosis quickly it is best to go all-in rather than beginning slowly. It can be difficult to stick to the ketogenic diet when eating outside of
the home. This is primarily due to not knowing the exact carbohydrate content in certain recipes. Some may seem to be low carb and high fat, but with added ingredients it can be hard to know for sure. This could potentially lead to the person being *knocked out* of ketosis. Only eat at restaurants where the macronutrient content is made available, or opt to bring your own food if meeting with friends or family.*
Additional links you should read:
Rapid Fire of Additional Keto Success Tips
To close things out, I’ll just share some other tips shared with me from nutritionists, dietitians, nurses, etc…
- Manage your stress and get plenty of sleep – Nataly Komova, RD, nutritionist and fitness expert for JustCBD
- Keep your macros in check, eliminate fruits and starchy veggies, don’t consume too much protein, and remember there are NO cheat days! – Alina Clark, Registered Dietitian Nutritionist for Coco Doc
- Increase your physical activity, monitor your ketosis levels, and consider fasting – Dr. Shauna Hatcher of NWPH Dental
- Don’t forget to include fiber-soluble foods like flax seed in your diet. These will level your “fullness” hormones, help decrease the feeling of hunger, and slow down food movement in your intestines to suppress your appetite. – Dr. Daniel Boyer of the Farr Institute
- Just start! You can research all day, and analyze options forever. That won’t help you lose weight! You must actually begin. – Nutritionist Lisa Richards, and founder of the Candida Diet