Following a keto diet could be overwhelming. Keto is strict and you need to opt for a different lifestyle as well. It is a dietary approach where people consume high-fat, moderate-protein and low-carb diets. Here are some keto lifestyle tips:
Tip 1: dietary approach
Plan your meals
Planning ahead would help you to effectively create a menu for the whole week so you do not have to think much about your meals. Planning will help to be prepared for the whole week. You can easily go grocery shopping for the meals that you will prepare in the coming week.
Meal prep is also an essential part of planning a meal. Spend time preparing ingredients or you can cook meals in bulk. If you feel cooking meals is a hassle for you then save it and subscribe to meal services that provide healthy and delicious meals that align with your health goals.
Keep a healthy snack handy:
While on keto you do need to eat healthy snacks. Include almonds, walnuts, chia seeds, and flaxseeds. You can consume them but keep in mind the portion size and avoid too many carbs.
Cheese and dairy are also a great option for snacking. Go for cheese slices, cream cheese, and full-fat yogurt.
Keep vegetables like celery sticks, cucumber, and bell peppers at your home as a part of healthy snacking options during keto. You can eat them with dips like guacamole or ranch as they are low-carb snacks. Keep in mind the portion sizes.
Stay hydrated:
While following keto, you need to ensure to keep yourself hydrated. Your body will use already stored water which can lead to dehydration. Make sure you drink plenty of water and aim for at least 8 glasses of water throughout the day. You would also need to change the intake of water based on your activity and climate. Drinking enough water also aids weight loss.
You also need to balance your electrolytes. Consume foods rich in potassium, magnesium, and sodium or electrolyte supplements that can help balance electrolytes.
Monitor your consumption of macronutrients:
While on keto you need to make sure the majority of your meal is fat-based with moderate amounts of protein and it should be low in carbs. The composition of your meal should be 70-75% of fat, 20-25% of protein, and 5-10% of carbs which is 20-25 grams of carbs.
Track your macronutrients. Keep an app on your mobile phone that can help you monitor your intake of the three macronutrients.
Incorporate variety:
If you follow the keto diet in the wrong way you might end up being nutrient deficient. You need to incorporate a variety of food items along with various recipes. Experiment with various ingredients and look for different recipes and look for healthy cooking methods that you would enjoy.
Tip 2: Educate yourself
Make informed food choices:
While on keto you need to select your ingredients and foods carefully. Some processed and packed foods have hidden carbs in them including sugar. Make a habit to read labels carefully. You need to know the other names of sugar to ensure you are consuming something with hidden carbs in them.
In order to manage your intake efficiently, pay attention to net carbs which is the value you get after deducting fiber from total carbs (total carbs minus fiber).
Stay educated:
Keeping yourself up-to-date with the latest research and recommendations can help you follow and manage the keto diet in better ways. Books and articles on keto from reputable sources can also help you to understand the lifestyle in keto effectively.
Manage keto flu:
When you start a keto diet you will experience keto flu. Keto flu is the aftermath when your body is in transition to ketosis where it uses fat instead of carbohydrate to produce energy. You might experience tiredness, fatigue, headaches, or even dehydration.
To manage keto flu during a gradual transition, ensure to slowly reduce your carb intake. If you abruptly cut the carbs from your diet your body will crave it more often and would find it difficult to adjust leading to severe keto flu.
Keep yourself hydrated throughout and use electrolyte supplements or foods with sodium, magnesium, and potassium to mitigate the symptoms of flu.
Tip 3: Lifestyle changes
Exercise regularly:
Keto diet plan will work efficiently if you indulge yourself in exercises as well. Burning calories is essential during weight loss and diet plans work when you physically exercise daily.
Include a mix of cardio, strength training, and other exercises for at least 30 minutes a day. Aim to exercise for 3-4 days a week.
Consult a nutritionist:
Consult a nutritionist for a better understanding of keto and how to follow it. An expert will help you create a meal plan that aligns with your health goals and the one that suits your body’s needs.
Tip 3: Incorporate exercise with keto
Ensure to indulge in exercises when following a keto meal plan because it will help to enhance your health and fitness goals. Before you start with the exercises, you need to understand why you should exercise on most days of the week, especially when you are on a keto diet.
Benefits of the keto diet:
Enhanced fat burning:
Ketosis is a state in which your body uses fat instead of carbohydrates. This process promotes fat burning and when you combine it with exercise the process of fat burning could accelerate.
Sustained energy levels:
Fats and protein keep you feeling full for long periods of time also giving your body a sustainable source of energy. This will prevent energy crashes during workouts.
Improved endurance:
You may experience better endurance when your body is adapted to burning fat instead of producing energy instead of carbohydrates.
Types of exercises to incorporate with keto
Cardio or aerobic exercises:
Cardiovascular exercises are those exercises that increase your heartbeat and breathing which improves the efficiency of the cardiovascular system. While on keto you should include activities like walking, jogging, swimming, cycling, or any other activity that you enjoy doing.
Indulge yourself in cardio for at least 150 minutes of modern intensity per week. They not only improve cardiovascular health but also help in burning fat and enhancing endurance.
Strength training:
Strength training or resistance training also known as weight training is designed to improve muscle strength, endurance, and size by working against resistance.
These exercises include weightlifting, resistance band exercises, or body weight training. It helps to build muscles, boosts metabolism, and improves overall health.
You can target all your major muscle groups and include strength training for 2-3 days a week.
Flexibility and balance exercises:
Flexibility exercises are designed to stretch and lengthen your muscles. It enhances the range of motion in the joints and these exercises are essential to maintain mobility, reduce stiffness, and prevent injuries.
On the other hand, balance exercises are meant to improve stability and coordination. They enhance the ability to control body movements.
The exercises that you can practice to enhance flexibility and balance are yoga, pilates, stretching and somatic exercises. These exercises not only help to enhance flexibility and balance but also aid in muscle recovery. Try doing these exercises for at least 2-3 days in a week.
Focus on nutrition:
You need to focus on nutrition while incorporating exercise with keto. Ensure both pre-workout and post-workout nutrition. You can consume a snack that has healthy fats and protein. You can take Greek yogurt with nuts, avocado and eggs or a keto protein shake. Try to eat a snack 30 to 60 minutes before the workout.
For your post-workout nutrition, choose grilled chicken with leafy green, salmon with asparagus, or protein smoothie with almond milk. These are a combination of healthy fats and proteins that will support muscle recovery and repair. Ensure to eat within an hour after a workout.
Tips for Success
- Stay hydrated throughout because exercise increases the need for hydration and the keto diet can lead to dehydration. When you are following a keto diet along with exercising you need to make sure you consume plenty of water throughout the day to promote a hydrated body.
- Keep a check on your body to see how your body responds to the diet and to the exercises as well. Try to adjust your diet or intensity and duration of exercise to help your body to adapt to your drastic lifestyle changes.
- Maintaining a regular exercise routine is more important than delving into vigorous exercises. Remember, consistency is the key. Start with low-intensity exercises so your body does not give up and you get effective results.
- Consulting a professional to get guidance on both keto diet and exercises would help you get effective results. Working with a fitness professional and nutritionist can help you to get an exercise routine and dietary plan that aligns with your fitness goals.
Frequently Asked Questions
Can I eat fruit with ketosis?
Ans. It is not advised to eat fruits during ketosis because they are high in carbs. However, you can only have a limited intake of berries like strawberries, blueberries, blackberries, etc.
How do I handle keto flu?
Ans. Keto flu is normal in the initial stage of ketosis because your body is adapting to using fats instead of carbohydrates to produce energy. You might experience tiredness, fatigue, headaches, and muscle pains. To avoid or manage keto flu you need to keep yourself hydrated, increase electrolyte intake (sodium, magnesium, and potassium), and reduce the carb intake gradually and not all at once.
Can I exercise on a keto diet?
Ans. Yes, you should combine keto diet with exercise because it enhances the weight loss process and you would see rapid results.
