Getting started on keto can be overwhelming, and knowing how to be successful on keto is even more so!
It requires a dramatic overhaul of your diet as well as your lifestyle.
The carb cravings are REAL,and there will be temptations at every turn.
But it will be worth it, you just need a little help…
That's why we have put together our 18 BEST Keto Diet Tips and Tricks to help you be successful in this new chapter of your life!
Jump To...
How Do I Get the Best Results on Keto?
18 Tips & Tricks for Success on the Keto Diet
Ready to get your fat-burning system revved up?
Here are 18 of the best Keto Tips for you to memorise. Print this list off and stick it on to your carb-free fridge:
1. Plan Your Meals Ahead Of Time
Make sure you have enough keto foods to easily get through the first week or two of the diet. This will stop you from giving in to the temptation that might arise if you don't have the right foods at hand. Keep a list of recipes that you know will satisfy you and stop those dirty carb cravings!
2. Decrease Carbs
Duh! Some people say cut carbs slowly, some say be drastic. Whatever approach you take, they have to go!
3. Hydrate and Replenish Electrolytes
The keto diet can cause an initial loss of water weight. Drink plenty of water and ensure you're getting enough electrolytes, like sodium, potassium, and magnesium by loading up on those precious greens.
4. Monitor Your Macros
As we talked about above, keeping a close eye on your macronutrient intake is important to ensure you're sticking to the right proportions of fat, protein, and carbs. There are plenty of free apps that can help you with this. After a few weeks, you will probably not need to track as diligently, but it is important in the early stages!
5. Include Variety
To ensure you're getting a range of nutrients, including a variety of keto-friendly foods in your diet, such as different types of low-carb vegetables, meats, fish, nuts, seeds, and healthy oils. You don't have to feel deprived while on the ketogenic diet, use it as an opportunity to load up on healthy whole foods and change your approach to eating.
6. Get Regular Exercise
Exercise can help to deplete the body of its glycogen stores and help speed up the ketosis process. Weight training and HIIT will get through those stores quicker than steady-state cardio.
7. Sleep Well
Poor sleep can interfere with your body's ability to effectively use fat for fuel. Prioritize quality sleep. The first week can be quite brutal on your sleep quality, so expect some sweaty restless nights until your body adjusts.
8. Prepare for the ‘Keto Flu’
Some people experience flu-like symptoms (headaches, fatigue, etc.) as their bodies adapt to using fat as a primary fuel source. This is often called the "keto flu". It's usually temporary and can be mitigated by staying hydrated and properly nourished. But be aware of it.
9. Read Food Labels
Yes, this is super important, especially in the first week when trying to reach ketosis. To keep carbs low, it's important to familiarize yourself with food labels. Pesky hidden carbs can be present in unexpected places.
10. Try Intermittent Fasting
Combining the ketogenic diet with intermittent fasting can accelerate the shift to burning fat and producing ketones. You will be surprised how quickly your body composition can improve when these two work in your favour.
11. Include Fibre
While limiting carbs, it's important not to neglect fibre. Eat plenty of low-carb, high-fibre foods like leafy greens and other non-starchy vegetables. This will keep you regular and will mitigate any stomach issues in the early stages of keto.
12. Limit 'Sugar-Free' Diet Foods
While these foods are tempting, they can often lead to overeating or a stalled weight loss progress due to their sugar alcohol and extra carbs. New research actually shows that artificial sweeteners do more harm than good.
13. Manage Stress Levels
High-stress levels can prevent your body from entering ketosis. Incorporate stress-reducing practices such as meditation, yoga, or light exercise into your routine. Chill out!
14. Limit Alcohol
While some alcohols have fewer carbs, they can still hinder your progress, particularly if weight loss is your goal. We all know that our inhibitions go away after a few drinks and that dirty pizza shop will start looking like a 3-star Michelin restaurant if you don't control yourself.
15. Careful With Condiments
Carbs can hide in unassuming foods. Sauces, dressings, spice mixes, and other condiments can all contain sugars that can add up if you're not careful. Stick to vinaigrettes and mayo, to begin with. Eventually, you will be able to have a little bit of sauce when you are deep in ketosis.
16. Test Ketone Levels
For the best indicator of whether your body is in ketosis, consider investing in a device to test your ketone levels. This can be particularly useful at the start of your diet. Keto sticks are cheap and available in plenty of shops. No need to get a blood testing kit, although for the hardcore keto fiends, that may be useful.
17. Use MCT Oil
Medium-chain triglycerides (MCTs) can be a wonderful addition to your new keto lifestyle. MCTs are fats found in foods like coconut oil. They can be converted rapidly into ketones. Using MCT oil can help increase your fat intake and potentially speed up the process of getting into ketosis. Just be careful when first using them or you will spend your first few days of the diet on the toilet. Really.
18. Know Your Macros!
If you maintain these macros, you will go into ketosis, there is no doubt about it. It may take days, it may take weeks, but YOU WILL go into ketosis. If you don't, then you need to be more diligent with the foods you are eating. There will be some carbs hidden somewhere!
Now, onto the keto tips and tricks…
Follow these tips, and you should have no problem getting in, and staying in Ketosis.
Remember these tips and stick to your macros, that's all you need to do to have some level of success on the keto diet.
But how do you get the best results possible?…
How Do I Get the Best Results on Keto?
Some people will be happy to get steady results on the keto diet, and that is great, go for it!
However, there will also be the group that wants fast results when going low-carb and high-fat.
If you are looking to get the very best results from the Keto Diet, at the quickest rate, there are a few important things that you might consider doing:
- Be extra strict with your macros: Don't allow yourself to go over 20g of carbs per day. Hit the required amount of fat, without fail. This is the very basics of getting any result from keto, but by staying super strict, you guarantee the best and quickest returns.
- Try Intermittent Fasting: Adhere to a fasting protocol, whether it be OMAD, 20/4, 16/8, or any other. Fasting works hand in hand with keto. If you want to feel the full power of fat mobilisation and body composition improvements on keto, then try IF.
- Do Resistance Training: This type of training will get you into ketosis quicker by burning through your glucose stores, forcing your body into ketosis. It is also good for your heart health and your bone density, and will improve your body composition if weight loss is a goal. Not only that, but it burns through shed loads of energy, even after finishing your workout.
Finally On Keto Tips & Tricks For Success...
Starting the keto diet can be a little confusing, especially when getting a grip on what macros you need to consume, and which foods to avoid.
Hidden carbs are everywhere, and if you are not prepared, you will get kicked out of ketosis without even knowing about it!
But if you are prepared and determined, adopting the keto lifestyle could give you a new lease on life that you didn't know existed.
Follow the tips above and give it a go!
If you are still on the look-out for keto hacks and tricks, and If you think the keto diet may be a little expensive for you to try, you may want to check out our Tips for Keto on a Budget!
SUZIE WALKER
Keto Collective Co-Founder &Naturopathic NutritionistdipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
Read more about Suzie Walker
