Keto Diet Tips
Tips and Tricks to Avoid Quitting Keto
It’s clear that the keto diet has a long list of health benefits, and also some side effects to deal with in the beginning. Eating substantially fewer dietary carbohydrates is a huge lifestyle change. The body is obviously going to respond dramatically to the keto diet.
The following tips are going to help you keep going with the ketogenic lifestyle and not give up.
Manage Your Fatigue
People who are used to relying on carbohydrates for energy may become sleepy when their bodies start to consume fat for energy instead. Some people might even experience symptoms of dizziness.
However, people might still have a hard time sleeping even when they actually want to sleep when they’re on the keto diet. This pattern can create something of a vicious cycle.
Watch Out for Digestive Symptoms
Many dietary changes can cause digestive problems. People who start the keto diet often get diarrhea. Other people will start to feel constipated. Low blood sugar is another very common complaint. It takes the digestive system time to adjust when a person is on the keto diet. If you have a lot of digestive issues, look at the quality of keto food you are eating and reduce anything processed or with too much artificial sweetener.
Get Past the Keto Flu
Obviously, the keto flu is not technically a flu. It’s not caused by a virus. However, it will still feel as real as any flu that was caused by a virus. Many people experience pronounced aches. Other people get terrible headaches.
The keto flu has a way of draining people of all of their energy. People might get all of these symptoms individually. When all of those symptoms happen at the same time, it’s clear that it’s a case of the keto flu.
This won’t last forever, so just manage your symptoms until you get beyond this phase.
People who eat a lot of fat will be less likely to experience the side effects of the keto diet. Potassium can also help to reduce these symptoms. Many of these symptoms are temporary. The keto diet will still usually be helpful in the end.
How do You do Keto as a Whole Food Diet?
The keto diet is a popular option that encourages you to eat as many quality meats and veggies as you can get your hands on. However, you might also want to do a whole food diet at the same time. Here are some tips for combining a whole food diet with the ketogenic diet.
Stick to the Basics
To start with, you should try to keep your diet as simple as possible, especially when you are trying to combine keto with a whole foods diet. If you are new to keto in general, you don’t want to make it overly complicated. With a whole foods diet, you are trying to avoid anything processed, so your grocery list and meal planning can be very simple. For keto and whole foods, the majority of your meals include meat and veggies, with some nuts, seeds, and a little fruit. Some people choose to have cheese, while others don’t. You can also enjoy eggs when doing keto as a whole food diet.
Avoid Packaged and Processed Foods
Naturally, you don’t want anything packaged or processed. This is where many people tend to go wrong with keto. If you are doing with all whole foods, then skip all the pre-packaged low-carb and keto snacks you find in stores. Instead, just stick to what you will be able to prepare at home. You might decide to have some packaged food, like string cheese, but keep it to a minimum as much as possible.
Meal Plan and Prep
This is essential so that you are never stuck with nothing to eat, having to eat out or grab a quick packaged snack. If you want to eat all meals and snacks as a whole food keto diet, then plan out all your meals for the week, get ally our groceries, and prep what you can. Put nuts and seeds into portion-controlled baggy, chop fruits and veggies, prepare salads ahead of time, and cook as much as you can before the week begins. By the time Monday rolls around, all your meals are ready to go.
Try to Cook All Meals Yourself
This is the simplest way to be sure you are eating whole foods while on a keto diet. If you make everything from scratch, you are going as whole as possible. Use fresh produce instead of canned, make your own meat instead of buying frozen, use grass-fed butter and free-range eggs as much as you can.
Tips for Getting Back to the Keto Diet after a Break
The keto diet can be a great one to follow, but it can be notoriously difficult to stick to it. The restrictive nature of the diet can make it easy to get off track. There is also the fact you aren’t supposed to follow the diet long term, so breaks are required at least every 12 months.
The trouble is, getting back into a low-carb diet like the keto diet can be tricky. So, how can you make it easier when you’re returning to it after a break? Below, you’ll discover some great tips you can follow.
Avoid Beating Yourself Up
If you have fallen off the keto wagon, it’s easy to beat yourself up for it. However, this won’t help you get back on track or reduce the likelihood you’ll stray from the diet again. Instead, it actually increases your chance of failing. Why? Because if you beat yourself up, you’ll feel terrible and this can lead to negative thinking.
You’ll start thinking you’re too weak to follow the diet, plus there’s the chance you’ll reach for comfort foods. The truth is, the keto diet is hard to follow and the majority of people fail numerous times to stick to it.
Have a Plan in Place
One of the best ways to ensure you get back into the diet easily, is to have a plan in place.
This means knowing what you’re going to eat and having back-up options for special occasions. If you did fail the first time you attempted the diet, look at why you failed. What triggers do you face and how can you overcome them this time around? The more prepared you are, the less likely you’ll fail to stick to the diet again.
Start Off Slowly
One of the key reasons people stray from the keto diet is the side effects it can present. When you significantly change your diet, it’s going to shock the body and cause a number of unpleasant symptoms.
However, there are ways to limit the short-term effects of the keto diet. Starting off slowly is one of the key pieces of advice to follow. If you attempt to significantly cut your carb intake and increase fats too quickly, you’re going to experience significant side effects. So, start off slowly and you should find it easier to deal with the symptoms that crop up.
Everything is easier when you have a good support system. So, buddy up with somebody else who is partaking in the diet. You can motivate each other, and having someone else to keep you accountable can really work. You can swap tips and support each other when it gets tough. Just look online and you’re sure to find keto diet forums and social media groups.
Getting back onto the keto diet isn’t easy, but the tips above can really help. You’ll also want to arm yourself with delicious keto recipes so you have plenty of variety in your diet.
Tips for Getting Better Sleep While on Keto
Welcome back to the Keto Side Effects email series! You have already learned some basics about keto flu and the common side effects. Today, we are going to talk about getting better sleep, as insomnia is something many people struggle with in the beginning. This diet plan can cause chronic insomnia or sleep disturbances as your body begins ketosis. However, there are several tips that you can use to overcome your sleep problems.
Take Magnesium Dietary Supplements
With a low carbohydrate diet, you aren’t getting enough magnesium, but you can find dietary supplements that contain this nutrient. The signs of having a deficiency of magnesium include fatigue, dizziness and muscle cramps. Begin by taking a low-dose of magnesium to see if it helps you to sleep better before increasing the dosage gradually.
Creating a Relaxing Bedroom
When you are having problems sleeping at night, creating a relaxing bedroom is imperative. Your bedroom should be dark at night, and make sure to keep the space at the correct temperature. In addition, have heavy draperies over your windows, and turn off electronic devices such as televisions, computers or smartphones.
Increase Your Consumption of Tryptophan Foods
You can consume more tryptophan foods to help you sleep better at night. The foods that contain this nutrient include turkey, cheese and red meat that are an integral part of a ketogenic diet plan.
Take Vitamin B6 Dietary Supplements
Vitamin B6 is vital for helping your brain produce serotonin. This chemical affects your mood levels along with regulating your circadian rhythms. In addition to taking a vitamin B6 dietary supplement, you can increase your consumption of seafood and eggs.