How to Keep Your New Year’s Resolution to Stay Keto
It’s the New Year and you’re going to be starting a keto diet…
But how do you make it stick?
How do you make sure it doesn’t end up like last year’s gym membership, meditation practice and gratitude journal…
Which you might have abandoned after a month (or less).
That’s where we want to help.
In this article we’ll be sharing five strategies to help you stick to your keto diet.
Plus recapping what a keto diet is and how it can benefit your health.
What Is Keto?
Here’s a brief 101 on what the keto diet is and where it comes from…
The main goal of the keto diet is to flip a switch in your body’s metabolism so it starts using fat for fuel instead of using carbohydrates/sugars.
And this metabolic state is called ketosis.
During ketosis, your body breaks down stored fat and fat from your diet into molecules called ketones. Which your cells use as an energy source.
How do you get into ketosis? By altering the way you eat: specifically, by significantly reducing your carbohydrate intake.
What do you eat on a keto diet? Lots of healthy fats, a moderate amount of protein and very few carbohydrates.
Eat lots of: leafy green veggies and other low carb vegetables, meats, organ meats, seafoods, herbs, spices, avocados, olives, coconut oil, ghee and other healthy fats.
Avoid: high carb foods like bread, pasta as well as other processed foods, sugars, and starchy vegetables.
6 Strategies to Stick to Your Keto Diet Resolution
Here are six tips to help you stick to a keto diet successfully…
1 – Before you begin: get your kitchen ready (+ collect some keto recipes)
If you start off by clearing non-keto foods out of your kitchen, you’ll find it a lot easier to stick to your keto diet.
Get together a few keto recipes you’d like to try. You’ll find plenty on KetoBowl – like this Pork Curry And Low-Carb Keto Rice.
And then stock up on the recipe ingredients you’ll need to put your keto meals together.
2 – Prepare yourself for 3-7 days of Keto flu
There’s no way to sugarcoat things –
Keto can be a little tough in the beginning.
For the first 3-7 days, your body is adapting to burning ketones instead of carbohydrates.
And you’ll likely experience flu-like symptoms while it adjusts.
Don’t let keto flu take you by surprise and trick you into quitting your diet!
Take extra time to rest, drink lots of liquids and replenish your electrolytes.
3 – Start off by eating unlimited protein/fat but keeping carbohydrates under 25g per day
Some folks like to throw themselves straight into the deep end –
And switch to a keto diet overnight.
But for the majority of people?
A gradual transition involving smaller changes is easier to stick to.
So start off by focusing only on changing your carbohydrate intake and try to keep it to under 25g per day.
Then, after you’re comfortable with that, you can adjust your protein/fat intake to go deeper into ketosis if you need to.
4 – Try adding nutrient-dense foods to your diet
If you focus too much on the foods you’re eliminating?
You’ll start feeling deprived, lacking in motivation and like you want to quit your diet.
But remember –
Although you’ll be eliminating certain foods as part of your keto diet…
There are plenty of new foods you should be adding, too!
Try including some of these nutrient-dense foods in your diet –
- MCT oil
- Bone Broth
- Organ meats (like liver)
- Fermented foods (like kimchi and sauerkraut)
- Healthy fats (like avocado oil, coconut oil and ghee)
You’ll find plenty of recipes which include these ingredients.
5 – Don’t get too caught up on your ketone levels
This is a mistake some folks make when they go keto:
They focus too much on their ketone levels and not enough on how they’re feeling or the results they’re seeing.
If you’re losing weight?
If you’re more energetic and alert?
If you’re feeling healthier?
Then you don’t need to get too hung up on your ketone levels: your keto diet is working!
6 – Try telling your friends/family before you begin
It’s been proven that sharing your goals with others can increase your chances of success…
So before you start your keto diet?
Tell your family and friends –
They can help support you, keep you accountable and some of them may even join you!
If you’d like a more practical tips and strategies to help you stick to your keo diet? Take a look at our guide to starting keto.
3 Health Benefits of a Keto Diet
Here are a few scientifically-proven ways Keto could boost your health…
1 – Keto could help with weight loss…
Researchers compared dieters on a low-carb diet similar to keto with other dieters who were on a conventional low-fat weight loss diet.
What was the result?
The low-carb dieters lost significantly more weight.
2 – Keto could help you control your appetite…
A study followed participants on a low-carb diet (similar to keto) who were allowed to eat as much as they liked with no portion size or calorie restrictions.
The result was surprising –
The dieters decreased their food intake over time even though they weren’t making a conscious effort to do so.
3 – Keto could have more benefits…
Many keto dieters report –
Relief from anxiety and depression
Feeling more energy
Finding it easier to focus
Research still needs to be done to support these anecdotes.
But you’ll find plenty of similar-sounding stories on keto forums across the web.
The keto diet is a fantastic tool you can use to improve your health this new year –
Just remember to take care of yourself in other ways, too.
Be sure to get enough sleep each night, manage your stress levels and find time to exercise.
If you combine these with a keto diet?
You’ll help yourself look and feel your healthiest this year.