My Top 5 Tips For Success On The Ketogenic Diet

Back in November, I shared my research and personal experience with you about the Ketogenic Diet. Two months have passed, 25 pounds are gone for good, and I have some additional insight that may help if you are considering this lifestyle change for yourself. Here are my top 5 tips for keto success!

Number 5: Learn About Food

Know what you can and cannot eat. This may seem obvious, but I wanted to mention it. Research low-carb and keto-friendly foods, or check out the links in my last article about keto, as I have done the research!

Take note of the foods you eat and how they affect you. For example, if I eat too much dairy or too many dessert items (keto-friendly, of course), I won’t lose weight. In fact, I may actually gain a pound or two. Keeping a close watch on what I eat allows me to make modifications when needed for keto success!

Believe it or not, one of the best things you can do to ensure keto success is to serve foods with a variety of colors to make it look appealing. You know, bring on the eye candy! In doing so, you get excited about what you are about to eat because it looks enticing. As a result, you’ll keep boredom at bay.

It is worth mentioning that your initial grocery store run may seem expensive, and you may worry that the keto diet isn’t affordable. Rest assured, the pantry staples you are purchasing will likely last weeks or even months. Want to save money? Shop at Aldi. We buy a lot of things there and it saves us a fortune. You’ll still need to purchase some products online or in a larger grocery store, but the savings will be worth the effort.

Number 4: Be Prepared

Take the time to organize your pantry or food storage area along with the refrigerator. Reserve at least one shelf that you can call your own and stock it with keto-friendly products such as:

• Monkfruit Sweeteners These natural sweeteners leave little to no aftertaste.
• Powdered Erythritol Great for baking, this replacement for confectioner’s sugar leaves no aftertaste.
• Almond Flour: A good, gluten-free alternative to flour. I use a couple of tablespoons with parmesan cheese as a “breading” for pork or chicken.

• Coconut Flour: Also an excellent alternative to flour for baking!
• Natural Peanut Butter: Be careful with this one. Read labels. It should contain only basic ingredients with no added sugar.
• Parmesan Crisps: Not only are these a tasty snack, but they are also excellent in salads!
• Vanilla Extract
• Eggs: I prefer the farm-fresh brown eggs I buy at my local produce store.
• Butter and Oils: Good butter (never margarine), Ghee, Avocado Oil, Extra Virgin Olive Oil, and Coconut Oil should be readily available.
• Uncured bacon: Check the ingredients. If the list begins with “cured with,” then it isn’t as keto-friendly.
• Low-carb fruits and vegetables
• Condiments, such as mayonnaise and salad dressing (I prefer to make my own but store-bought is ok if you are careful and check the ingredients for added sugar).

• Seasonings: Himalayan Sea Salt (I like this grinder), Italian Seasoning, Garlic Powder, Onion Powder, Parsley, Thyme, Dill, Basil, Rosemary, Black Peppercorns, etc. I love Chives, but the dried ones leave a lot to be desired with flavor. I found a great alternative! Litehouse Chives are my pick for flavor and presentation. Of course, if you can grow your own herbs you don’t sacrifice flavor at all. I planted rosemary and basil indoors for the winter.
• Dairy Products: I always have parmesan, cheddar, mozzarella, and swiss cheeses on hand. Heavy whipping cream or heavy cream, cream cheese, and sour cream are all used regularly to prepare meals.
• Almond Milk. I like both unsweetened and unsweetened vanilla. I use it to make coffee cream, sauces, smoothies, and in some occasional dishes, like pancakes.

Number 3: Kitchen Functionality

In order to make your life easier, consider purchasing a few inexpensive kitchen tools. Meal prep as well as choosing healthy recipes can be a lot of fun! As you try new foods and continue to expand your culinary expertise, you’ll find there are products available that will simplify the process, without breaking the bank:

• Digital Scale: Stop guessing the weight of your portions. This basic, inexpensive kitchen scale does the job quickly and easily. It’s also lightweight and takes up little storage space. Accurately weighing food is essential for portion control and keto success.
• Vegetable spiralizer: This 8 in 1 set has a lot of bang for the buck. Use as a mandoline, grater, juicer, slicer, spiralizer, and more! I love that the unit is self-contained, easy to clean, and stays in place on the countertop while in use.
• Immersion blender: This slick hand blender is a wonderful addition to any kitchen. There are many styles out there with many different features, but I wanted something inexpensive and basic. I purchased mine on a whim one day when I didn’t want to wait for it to be shipped. This handy little thing thoroughly incorporates ingredients, helping to eliminate separation in things like mayonnaise and dressings.

• Avocado masher: After two months of trying to mash my avocados with a fork or spoon, I decided to try this little gadget. It works like a charm!
• Pampered Chef Mix N Chop: Used to chop and crumble food. From evenly chopping ground beef to crushing pork rinds, this gadget gets the job done with minimal effort.
• Cookbooks. While the internet is overflowing with delicious, keto recipes, sometimes it’s nice to curl up on the couch and leisurely flip through a book. The Wholesome Yum Easy Keto Cookbook, by Maya Kramph, is my absolute top pick. I have made a ton of delicious recipes. The Deliciously Keto Cookbook, by Molly Pearl and Kelly Roehl, MD RD comes in second. Great recipes! Both cookbooks explain the ketogenic lifestyle, help the reader understand macronutrients, and make the science easy to understand. Keto success!

Organizing your kitchen along with keeping it clean and clutter-free is an excellent way to motivate creativity when preparing meals.

Number 2: Supplements

When you begin the ketogenic lifestyle, you should consult with your physician.

Disclaimer: I am not a doctor or a nutritionist. Consult your physician to make sure this diet is safe for you. This article is not intended to offer medical advice.

• MCT Oil: This medium-chain triglyceride is derived from coconut oil, and is odorless and flavorless. It’s added to coffee, tea, smoothies, and even salad! MCT oil adds healthy fat into your diet, helps you achieve and maintain ketosis, and gives you energy. Start with a teaspoon daily and work your way up to a tablespoon or more. Taking too much initially may result in stomach upset or digestive issues.

• Electrolytes: The ketogenic diet can, and often does, throw off your electrolyte balance. In the beginning, this may make you feel ill; some report flu-like symptoms. Having a keto-friendly electrolyte replacement will help get you through the first few days. Read the labels carefully before you choose one. I take magnesium and potassium daily because I get horrendous cramps at night if I don’t. See my disclaimer above.
• Fiber. No one wants to talk about this, but I will. The beginning of my keto journey was fantastic, except for one thing. Constipation. Even though I was eating more vegetables than ever, I still had to incorporate fiber supplements. Metamucil was the key to getting back on track. I don’t do it daily, but I have it when I need it.

Numer 1 (Drumroll, Please)

Drink water and lots of it. Carbohydrates are instrumental in holding water within your body. Now that you are consuming 5% of your diet or less of net carbs daily, (Carbohydrates – fiber = Net Carbs), your body is not retaining fluid. You are constantly losing water.

This is also one reason that your electrolytes are out of whack. I know it sounds crazy, but the first step is to increase your sodium intake.

DREAMS DO COME TRUE!

Again, please see my disclaimer above. If you have high blood pressure or ANY health problems, conditions, or diseases, please consult your physician.

According to my research, you should be drinking (in ounces) 1/2 of your body weight in water! Get yourself a water tracker app (Carb Manager allows you to log both food and fluids), and drink up! Sometimes, I add a lemon wedge to add flavor, and rumor has it, lemon helps burn fat! Woo-hoo!!

Drinking plenty of water also helps move things along, if you catch my drift. And increasing your body’s ability to rid itself of excess waste enables it to burn fat, which allows you to lose weight, so it’s a win-win.

Final Thoughts

The ketogenic diet is beneficial whether you want to lose weight or achieve better health. The key to keto success is planning, organizing, and preparing. Make a meal plan if that is what works for you, or simply stock your kitchen with a variety of meat, vegetables, and pantry supplies.

Until Next Time,

April

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