Keto Diet Best Practice Tips And Hints
- Tips For Starting the Keto Diet
- Common Mistakes to Avoid
- Keto Diet and Exercise
- Transitioning Your Kids to the Keto Diet
- How Keto Helps With Infertility
Tips For Starting the Keto Diet
Now that you have some knowledge about the keto diet, what you can eat, and what guidelines to follow, you need to get started.
These tips will help you start the diet in a way that promotes success and helps you transition into a new ketogenic lifestyle.
Remove All Temptations
To start with, remove all of the major temptations in your household.
While some people find it easier to make small changes, this leaves room for you to have little cheats here and there, which keep you from ketosis.
In order for the keto diet to work properly, you really need to reach ketosis from the very beginning.
This means getting rid of all bread, rice, pasta, and most grains.
Go through your fruit and veggies and get rid of any of them that are high in sugar and carbs.
Stick with veggies like broccoli, kale, spinach, and cauliflower, as these are still approved by the keto diet.
Choose Only What is On Your Grocery List
When you are first starting out, it is hard to remember what you can and can’t have.
Start by creating a meal plan that includes every single meal and snack you and your family intend to eat for the first week.
Take that meal plan and create a shopping list that is detailed and includes all ingredients you will need.
When you go to the supermarket, you should only be purchasing what is on the list, and nothing more.
This allows you to stick to the diet, but also to get just what you need for the meals you have laid out.
Get Rid of the Cheat Days
Some other diets might give the option to have a cheat day, which is one day a week where you can eat whatever you want.
This might be fine for a typical low-calorie diet, but it does not work well with the keto diet.
You will discover that is harder for your body to recover from a cheat day, even if you didn’t actually gain any weight from it.
You are going back and forth between ketosis and not, which can be really hard on your digestive system, so it is best to hold off on the cheat days.
If you want to have a little treat every once in a while, that is better than dedicating an entire day to French fries, cookies, and pasta.
Avoid Eating Out in the Beginning
Eating out can be a struggle when you are still transitioning to this new lifestyle.
While you will learn ways to eat out and still be on the keto diet, you might want to hold off for now. Wait at least a few weeks before you start going out to eat on this diet.
Common Mistakes to Avoid
There are some things that people who are new to the keto diet tend to do, without realizing how harmful they are.
These bad habits keep you from being successful and can keep you from ketosis, which is when the real benefits of this new lifestyle begin.
Avoid these common mistakes to have the best results from the keto diet.
Loading Up on Protein
A keto diet might be a low-carb diet, but that doesn’t mean it is the same as other low-carb diets.
This is not the Atkins diet, where the majority of what you eat is meat and cheese.
You actually need to monitor your protein intake in order to reach ketosis properly.
If you end up eating too much protein while on the keto diet, you won’t go into ketosis because amino acids in protein can convert into glucose.
Try to keep your protein to a moderate level, balancing out your meals with plenty of whole grains and vegetables.
Not Eating Enough Fat
On the other hand, people who are new to keto diets might not be accustomed to eating healthy fats.
This is especially true when you started out on low-fat or low-calorie diets that try to keep your fat consumption to a minimum.
You do need to eat some fats with this diet, but it is important that you know which ones to go for.
You should try to stick to healthy fats, which are fats that are still nutritious for you.
Nut butters like peanut butter and almond butter are great, as are avocadoes, olives, and some types of oils.
Any of the omega-3 fats are also good for you and usually approved when you are on the keto diet.
Weighing Yourself Too Much
When you are on the keto diet, just like any other weight loss regimen, you might start obsessing over what you see on the scale.
While many individuals will lose weight at a rapid pace when they first start the keto diet, you might end up being an exception.
It is possible that you won’t lose a lot of weight in the beginning, so don’t be too worried if you lose a lot of weight the first week and none the second week, or if you don’t see immediate results.
This doesn’t mean you are not reaching ketosis, but that the weight loss hasn’t quite caught up to the scale yet. Don’t let this be the reason you quiet the diet too soon.
Forgetting to Eat Your Vegetables
Since keto is a low-carb diet, many people mistaken this for Atkins.
This is definitely a diet where you want to be careful about how many carbohydrates you consume each day, that doesn’t mean your entire consists of meat and cheese.
You still need to consume a good amount of vegetables as these are nutritious and good for you.
Some of the low-carb veggies include cauliflowers, broccoli, zucchini, and bell peppers. For fruit, you can’t go wrong with berries.
Keto Diet and Exercise
In order to lose weight and live a healthier lifestyle, you not only need to stick to the ketogenic diet, but incorporate exercise as well.
Follow these tips to learn more about the right exercise routine to stick to and why you need to keep up with your regular fitness regimen while on this diet.
Hold Off on Exercise at First
You will need to still exercise even while on the keto diet, but this doesn’t need to happen right away.
In fact, many dieticians recommend that you not get into a rigorous fitness routine when making such a change in your diet.
Try to first transition into the keto diet and wait a few weeks before you pick up on your exercise routine.
While walking a few days a week as you already have been doing should be fine, avoid anything too strenuous or different from the norm.
This can be really hard on your body and make it hard to make such drastic changes all at once.
Why You Still Need to Exercise
Now that you have waited the recommended time after starting the keto diet, you can start working on your fitness routine.
You will lose a good amount of weight with dieting alone, but that doesn’t mean you shouldn’t also eventually get back into a regular fitness routine.
If you don’t burn calories and get your body into shape, you might eventually hit a plateau where you are no longer losing weight or inches.
Here are some other benefits of exercising even while on the keto diet:
- It helps fight heart disease and diabetes
- You can tone your body instead of just lose pounds
- You will lose more weight and faster with exercise
- Exercise helps with your bone mineral density
- It has anti-aging benefits
- You can improve your mood through endorphins
The Best Exercises For Ketosis
When you are on a keto diet, it is good to have a balance between cardio and strength training, but don’t rely just on cardio.
During ketosis, your body isn’t going to experience the full effects of fat burning and weight loss with just cardio alone.
Make sure you are adding plenty of stretching and strength training to your regular workout routine.
Why HIIT is So Effective
One of the best ways to mix it up with your exercise is to use HIIT exercises.
This stands for high-intensity interval training and requires extremely high intensity, but with less time overall.
You might sprint for one minute, then jog for a couple minutes, then go back to sprinting.
There are many different HIITs that work great with the keto diet.
Transitioning Your Kids to the Keto Diet
It helps when your entire household can go on the ketogenic diet with you so that you aren’t making separate meals for your family.
One challenge is getting your kids used to a keto diet when it is far different from the diet they are accustomed to.
The following tips will be beneficial when transitioning them to the keto diet.
Get Rid of All the Non-Approved Food Items
To start with, it helps to start getting rid of any food items, snacks, and drinks in your kitchen that are not approved by the keto diet.
This might be hard at first since you are cutting off the food source all at once, so if you feel your children would do better with just one thing at a time, go ahead and do this gradually.
You want all high-carb snacks like cookies, cakes, candy, chips, and most crackers to be out of the kitchen.
Also start increasing low-carb side dishes for meals and reducing how much rice and pasta you serve with your protein.
Let Them Help With Lunches
Kids like to be involved in things, especially when the changes affect their life in such a major way.
You can definitely get them more excited about switching to the keto diet when you let them help choose meals.
Have them start by putting their own lunch together.
Make sure they know the foods they can have and give a little lesson on proper balancing.
Work with your kids to put together nutritious and filling keto lunches that they will enjoy.
Think About Keto-Friendly Snacks For the Car
You might spend quite a bit of time in the car with your kids on the way to doctor’s appointments, going to soccer practice, and picking them up from school.
To avoid giving them snacks that are filled with sugar and carbs, ttry to re-think the types of snacks you bring along.
For example, pack a small cooler with celery sticks and peanut butter or bring along small bags of nuts, such as almonds, and walnuts.
Having some string cheese that is kept cool in the car is another great option for kids who are sticking to the keto diet.
Work Together as a Family to Prepare Meals
You can further encourage your kids to becoming involved in the keto diet by cooking and preparing meals as a family.
Have your kids look online to find keto-friendly recipes by telling them some ingredients they can include, have kids help prep veggies, or put together casseroles if they are old enough.
How Keto Helps With Infertility
Infertility is identified as the inability to conceive a child naturally after trying for 12 consecutive months.
There are many causes of infertility for both men and women, from diseases like polycystic ovarian syndrome (PCOS) and endometriosis, to low sperm count and motility in men. Luckily, the keto diet can help with infertility for women at least, and is still a good option for men with fertility issues.
Boost of Egg Quality
The first way that a ketogenic diet can help with infertility is by boosting your egg quality.
This is not just due to the type of diet, but because it is a high-protein diet as well.
When you consume more protein, it is known that you can have better egg quality and improved embryo quality.
So if you can’t get pregnant or you have suffered miscarriages as a result of unhealthy eggs or embryos, this may be the perfect diet for you.
Just make sure while you can have a gooda mount of protein on the keto diet, having too much can put you out of ketosis. A good balance is what you are striving for.
Speaking of infertility conditions specifically, keto is often recommended to people who have polycystic ovarian syndrome (PCOS).
With this condition, you have extremely poor quality eggs and many other issues due to a hormonal imbalance.
It is one of the most common causes of infertility in women.
If you are overweight, have rapid hair growth all over your body, and don’t ovulate regularly, you might have PCOS.
With a keto diet, you are able to lose weight, improve your hormonal imbalance, and improve your LH/FSH ratio, all of which can help you get pregnant.
More on Keto For Infertility
If you are going to do the ketogenic diet for infertility, it is highly recommended that you consult a doctor or fertility specialist first.
While many infertility doctors allow you to go on the keto diet and even encourage it, there may be reasons why they think this might not be the diet for you.
Consult your doctor, then make sure you do your research on the diet so you are doing it correctly.