A ketogenic diet can be an effective way to manage your weight or improve different aspects of your health. Increasing your fat intake and decreasing your carbohydrate consumption makes your body rely on using fat storage for energy and activity. Instead of constantly feeling hungry or restricted like other diets, a keto diet can keep you full and energized throughout the day.
However, it’s easy to feel like a keto diet isn’t working for you or you don’t see the results you wanted when you started. There are a few ways to stall or hinder a keto diet from working to its full capacity. Here’s a guide to staying on track with your ketogenic diet.
Not Eating Enough Good Fats
A common myth about the ketogenic diet is that you can eat high quantities of fat to replace carbs. What often is misconstrued is what kind of fats you should be consuming. Unhealthy fats like vegetable oils, deep fried foods, and processed foods are unhelpful for weight management on a keto diet.
Fats you should be consuming are naturally sourced, either from vegetables, fruits, or animals. For active keto dieters, look for keto powder high in healthy fats and low carbohydrates. Animal meat, butter, full-fat dairy, avocados, and other rich, fatty foods ideally make up a successful, long-term keto diet. If you miss fried foods, coat keto-approved foods in olive oil or coconut oil to get a similar taste.
Lack of Planning
Following a keto diet can be more difficult than other diets if you struggle to plan ahead. It might not be as easy as you think to find keto-friendly options at restaurants or prepared meals at grocery stores. Planning your nutrition throughout the day to reach your keto goals is important to stay on track.
Go through your pantry and remove any carbohydrate snacks, foods, or staples. Replace them with keto-friendly staples that you know you will regularly use for recipes, meals, and snacks. Some keto pantry essentials include:
- Almond flour
- Olive oil, coconut oil, sesame oil
- Vegetable broth
- Almond milk
- Nuts and seeds
While even non-starchy vegetables contain carbohydrates, they often only have a few net carbs per serving. Skipping veggies means missing out on important fiber that keeps your digestive system running smoothly and keeps you full longer. Greens like broccoli, lettuce, cucumbers, and celery are great foods that can be served on the side of meals or ingredients for recipes.
Keeping keto-approved veggies in your diet makes it easier to have diverse options for meals. Getting bored with your food can make it even harder to maintain a structured diet. Take chances to try new recipes, incorporate keto-friendly ingredients, and rotate through a variety of delicious meals to keep you motivated.
Once you’ve gone through the process of transitioning your body into ketosis, it may seem fine to eat a few carbohydrates here and there once a week or even more. However, this isn’t the case. Consuming even a few carbohydrates over the recommended limit can take your body out of ketosis and leave you struggling to get back into it.
Back to a previous point, planning ahead is key to staying committed to a ketogenic diet. If you’re missing sweet treats, try a delicious chocolate or vanilla keto protein shake instead. Or, instead of cake at an event or gathering, have a bowl of heavy cream with strawberries. Fortunately, there are countless options for yummy keto-approved snacks and recipes to stay on track successfully.
Ketologie is a leading provider of keto shake and other keto, VLCHF-friendly products. The company’s goal is to give more delicious options to people on the ketogenic diet.
For additional information, visit Ketologie.com