5 Tips for Sticking with the Keto Diet

Staying faithful to a keto diet is no easy feat. Many people start the diet to lose weight or improve their overall health and stop following the restrictions within a few days. If you’ve gone down that road before but want to try taking up keto again, these tips may help you stay committed and motivated. 

Breaking Down the Ketogenic Diet

The keto diet, short for the ketogenic diet, focuses on limiting carbohydrate intake and significantly increasing the consumption of certain fats. Medium-chain triglycerides (MCTs) are a unique type of fat that the body can convert into ketones; the body then uses those ketones as an alternative energy source. However, for the body to use ketones as fuel, carbohydrates must be absent. Otherwise, it would break down the carbs into glucose for use.

When you burn fats instead of carbs, your body enters the metabolic state of ketosis, promoting fat burning instead of fat storage. Apart from helping you lose weight, a ketogenic diet may also help with lowering blood sugar levels.

Keeping Up With the Ketogenic Diet

Compared to other diets, the keto diet has a lot of restrictions. Even foods that people typically think of as healthy, such as fruit, may not be permitted or should only be consumed in moderation. The keto diet has simple requirements: eat very few carbs, and eat a lot of MCTs. With this in mind, you’ll have to consider your foods carefully and also practice portion control. 

To keep yourself on track, check out these tips at https://www.drberg.com/ and also try out some of the following tips:

1. Get Rid of Temptations

Make sure to rid your house of most non-keto foods to prevent temptation. For example, give away any bread, chips, dairy products, or sugary drinks you have around the kitchen. 

The next time you grocery shop, keep in mind what you got rid of and try to find keto-friendly alternatives. You’ll also want to stock up on some keto staples, such as meat, avocados, seafood, cheese, berries, and Greek yogurt. If you wish to have beverage options, keep a steady supply of green tea, coffee, and protein shakes. 

2. Hit Ketosis Early in the Morning

Start your day off with keto coffee to kick-start ketosis and get your mind in the right state. Keto coffee blends coffee, grass-fed ghee, and MCT oil; the latter two ingredients provide plenty of fat for the body to burn instead of carbs. 

Here are two keto coffee recipes you have to try:

• Delicious Butter Coffee– In a blender, add 1 cup of warm brewed coffee, 2 tbsp unsalted butter, and 1 tbsp of MCT Oil. Blend until the drink becomes frothy, then enjoy. 

• Mocha Keto Coffee– In a blender, add 2 cups of freshly brewed coffee, 2 tbsp of grass-fed ghee, 1 tbsp of MCT Oil, 1 tsp of cinnamon, and 1 tbsp of cacao powder. Blend for 50 seconds until frothy. You can also experiment with heavy cream in place of ghee.

3. Integrate Your Exercise Schedule and Diet Plans

When it comes to weight loss and managing overall health, having a healthy diet and exercise routine go hand in hand. However, it’ll take some time for your body to get used to not having carbs as an energy source. Take it easy while your body adjusts and, at first, stick to lower-intensity activities such as walking, biking, yoga, or rowing. 

4. Focus on Protein Intake

When on any diet, it’s important to not dwell on what you can’t have but focus on what you can have. Protein is likely already a part of your typical eating habits, so concentrating on protein intake may help you feel a sense of normalcy. Plus, you need it to build up muscle. Just take care not to eat too much meat or calories. Also, keep in mind that popular meat alternatives, such as chickpeas, don’t fit the keto diet. 

5. Modify the Foods and Drinks You Don’t Love

Making a significant diet change will likely push you to try new foods or increase your intake of foods you don’t particularly like. To make sticking to the keto diet easier, do what you can to improve the taste of the keto foods you don’t enjoy. For example, you can add cheese or butter to a dish to alter the taste without breaking any keto protocols. 

Find Motivation and Stay Strong

Any lifestyle change requires commitment and outside support. If you’re trying to adopt the keto diet, try finding online groups with other people in the same boat and connect with them for encouragement. Also, track your journey. Doing so will help you stay focused and keep you accountable to your goals. Lastly, consider consulting your doctor before starting up the diet again to ensure you do it right. 

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