Ketosis is a state where your body uses fat instead of carbohydrates to produce energy. This state is achieved when your body does not consume carbohydrates in large amounts. People who enter into ketosis limit their carbohydrate intake and increase their fat intake by keeping their protein’s intake moderate. But the real question is ‘How to get into ketosis?’
Now we know that ketosis is a body’s state for which people need to follow a strict low-carb, high-fat, and moderate-protein diet often referred to as a keto diet. One should always consult a nutritionist before starting a keto diet but this article will give you a gist on how to get into ketosis along with staying keto while traveling and tips on dining out on keto.
Here are a few steps that will help you get into ketosis:
Reduce carbohydrate intake:
The first thing you need to focus on is to reduce your carbohydrate intake gradually. Do not cut out carbs all at once. Instead do it gradually so your body can adapt to this change easily. Eventually, you will have to limit your daily carbohydrate intake to 5-10% which is just 20-25 grams per day.
Increase healthy fats:
You need to ensure that the majority of your diet consists of healthy fats. The fats should make up 70-75% of your diet. Healthy fat sources of food are avocados, olive oil, coconut oil, butter, nuts, seeds, and fatty fish.
Moderate protein intake:
The intake of protein would be about 20-25% of your daily calories. Protein is also limited because it can interfere with ketosis. Foods like meat, poultry, eggs, and low-carb dairy products are good sources of protein.
Avoid sugary foods and drinks:
You have to cut sugary foods and beverages from your diet completely because they can spike blood sugar levels and hinder ketosis. Avoids foods like candies, chocolates, donuts, pastries, and bread and beverages like sodas and energy drinks.
Stay hydrated:
When your body is shifting to ketosis it will first use the stored glycogen along with water which can lead to shedding of water weight but also to dehydration. Ensure you are keeping yourself hydrated throughout the day.
Drinking plenty of water will also help you to alleviate the symptoms of keto flu.
Hydration is also necessary to ensure enough fluid in your body to balance out the lost water not just during ketosis but also during exercising.
Remember to drink at least 8-10 glasses of water throughout the day. This amount could change according to the level of your physical activity and climate.
Increase physical activity:
You need to engage in physical activity for better results. Regular exercises like cardio and strength training help in the depletion of glycogen stores in the muscles. This will encourage your body to enter ketosis faster.
Consider electrolyte supplements:
You need to balance electrolytes in your body because while your body is entering into ketosis it might end up losing some electrolytes. You need to maintain the electrolyte balance in your body by consuming foods rich in sodium, potassium, and magnesium. These help you to avoid and manage keto flu.
Be patient:
Before starting your actual keto diet you would need to take small steps like reducing carb intake, start exercising, and start educating yourself. This will help your body to prepare itself to go into ketosis. Your body will take time to enter ketosis and see positive results, be patient so you can get effective results.
Signs that you are in ketosis:
- You can confirm your ketones level by testing urine, blood, or breath.
- You will experience rapid weight loss in the beginning due to water weight and then begin the aft loss.
- Improved cognitive function and mental energy are also signs of ketosis
- You will feel more energized and consistent throughout the day.
- Elevated ketone levels will lead to a distinct metallic or fruity smell in your breath.
Staying keto while traveling
Keto comes with switch restrictions and these could be difficult to align with, especially when you have to travel. Just because you need to visit some other place does not mean you can skip your keto lifestyle and for a day or two you can make alterations to your diet. Traveling while on keto could be challenging but achievable. All you need to do is:
Planning and preparation:
Research ahead:
Look for keto-friendly restaurants and grocery stores at your destination. You can also check dining options and their menus so see your eating options beforehand.
Keep keto-friendly snacks:
You would feel hungry while traveling and if you eat ‘anything’ it will hinder your ketosis process. So be prepared and pack some keto-friendly snacks handy. Nuts, seeds, cheese, jerky and low-carb protein bars could be your go-to keto snacks.
If you are going on long trips try to pre-pack meals or ingredients whenever possible.
Stay hydrated:
Staying hydrated is the key to surviving travels. Your body is already using the water in your body, you need to ensure you are keeping hydrated. For this keep a refillable water bottle so you do not feel the need to drink sugary drinks.
To make sure you do not crave sugary drinks you can also have detox water with you.
At the airport and on the plane
Choose keto-friendly options if you are eating at the airport. Foods like salads, bunless burgers, or grilled meat could be good options when at airport restaurants. Avoid high-carb snacks and sugary drinks so it does not hinder your ketosis process.
It is better to bring your own food than to eat at an airport restaurant. For this, you can pack keto-friendly snacks that comply with the airline regulations. Sliced veggies, hard-boiled eggs, and cheese sticks could be your go-to airport and plane snacks.
At restaurants:
When eating out in restaurants, it will help if you read menus carefully. Take your time to look for dishes that are naturally low in carbs such as grilled meats, salads, and steamed vegetables. Avoid bread, fried items, and sugary items. Do not go for pasta.
You can also customize your orders and ask for substitutions like extra veggies instead of potatoes or fries. You can also request sauces and dressings on the side to control carb intake.
Ensure to choose dishes that are high in healthy fats and protein instead of carbs. Foods like steak, salmon, avocado, and olive oil-based dishes are great alternatives for you to eat out.
Grocery shopping:
Grocery shopping for keto could be tricky, especially when choosing processed ingredients because they might have hidden carbs. That is why I focus on using natural ingredients.
Stock up on essentials like eggs, cheese, nuts, avocados, and low-carb veggies, and add other ingredients as per your planning for next week’s keto meal plan.
Keep prepackaged keto-friendly snacks for convenience.
Staying at hotels:
You should consider booking accommodations with a kitchenette because having access to it will allow you to prepare your own keto meals. You should also carry basic cooking supplies like oil, salt, and pepper.
You should also utilize hotel breakfast options like eggs, bacon, sausages, and other low-carb options. Avoid pleasantries like pastries, cereals, and fruit juices which are high in carbs and added sugars.
Order from healthy meal services:
You can also order your meal from meal services when you reach your destination. They will provide you with meals keeping in mind your preferences and health goals.
Stay mindful:
You should be accountable and don’t go hungry in the name of staying keto. Get access to easily available natural sources of food like eggs, low-carb green leafy vegetables, cheese, or other keto-friendly foods.
Track your intake by using various apps on your mobile.
Keto diet is strict and when you are traveling you don’t have to inflict more strictness upon yourself or else you will stay hungry throughout your trip.
Be flexible and adapt accordingly. If you ever slip up on one meal be mindful while choosing your next one. Do not punish yourself by not eating at all.
Also, when you are on a trip focus on enjoying rather than being in guilt of not staying keto on your travels.
Tips for dining out on keto
Dining out on a keto diet can be enjoyable and satisfying with a few smart strategies. Here are some tips to help you stay on track while enjoying meals at restaurants:
Before you go:
Before you head out to the restaurant to enjoy your meal, ensure to research the menu so you already know your keto options. This will help you make quick and dilemma-free choices while at the restaurant.
If you don’t understand the menu clearly you can call the restaurant to confirm their low-carb options. See if they can provide substitutions and fulfill special and custom requests.
At the restaurant:
Start with a salad and order a green one with high-fat and low-carb dressings like olive oil and vinegar. Do not go for croutons, sweet dressings, and high-carb toppings.
Choose protein and fat dishes like grilled, roasted, or baked meats, poultry, or fish. Make sure you are getting high-fat cuts of meat and fatty fish like salmon.
Opt for substitutes like extra vegetables or a side salad instead of potatoes or rice. You can also ask for double potions of low-carb sides like steamed broccoli, spinach, or avocado.
Specific tips while eating out:
You know you can order bunless burgers at the restaurants, yes you can definitely do it because you are on keto and you can’t have buns and bread. Opt for sides like salad or steamed vegetables instead of fries.
Avoid pasta and pizza, yes those are mouthwatering but you can’t have them because they are rich in carbs. Instead opt for grilled meats, seafood, and vegetable dishes.
If you want to eat Mexican then choose fajitas without tortillas or burrito bowls without beans and rice. You can have guacamole, cheese, sour cream, and salsa.
To try Indian cuisine, you can choose tandoori chicken, lamb kebabs, and paneer dishes. Avoid the famous naans, rice, or any sugary sauces which contain carbs.
Drinks and desserts:
Sugary drinks are a big no for you and so is alcohol because it will hinder your ketosis process and lead to cravings and weight gain. Go for healthy options instead like water, sparkling water, or unsweetened tea.
You will have to skip dessert with added sugar. Pastries and mousses are not for you when you are on keto or your weight loss journey altogether. But you can definitely go for some berries as a dessert alternative.
Stay mindful:
Be clear when communicating your food requests. Ask questions unless you are satisfied. Learn to be polite but firm about your dietary needs.
Restaurant portions are usually big but that should not be the reason for completing the whole meal. Either share the dish or take half of it with you.
Dining out should not be a burden. Make sure you are enjoying the experience as well along with making mindful choices.
Frequently Asked Questions
Can I eat at any restaurant while on keto?
Ans. Yes, you can eat out in any restaurant given that they provide low-carb options that align with your keto lifestyle.
What should I drink while out on keto?
Ans. You can drink water, sparkling water, or unsweetened coffee or tea while out on keto.
What if the restaurant has limited keto options?
Ans. If the restaurant has limited keto options try to make specific requests so they can meet your keto needs.
