Updated: Jul 13
In a fast paced society that is not so keto friendly. staying the course is a challenge.
The hard truth is that our options for food and hectic environment encourage subconscious bad habits that when hunger strikes,
Eating the wrong foods will often tend to prevail in the long run which causes us to get out of ketosis as well as causing you to gain most of the weight back. You might want to consider investing in a ketogenic journal to keep you on track.
Approaching it like you're going to be on it long-term will make your diet that much more effective. Here are some tips to help you keep the values you hold for the long haul to living sustainably on keto.
The keto diet is so different from other weight loss diet plans. Regardless of how long you plan on eating low-carb, if you approach it like you're doing it long-term, then you'll have a much healthier dieting experience than a crash diet of starving oneself which ultimately leads to "yoyo" dieting which is never successful in the end.
Achieve your weight loss goals in a healthy, sustainable way.
Turn your short-term keto diet into your long-term lifestyle.
Make sure to fully prepare yourself both mentally and physically, for the venture.
There are various styles of keto diets and no ketogenic is "one size fits all" and there are pros and cons to them all.
Types of Keto Diets
The keto egg fast diet is one of the most popular strategies for breaking through weight loss plateaus and accelerating fat loss. Essentially, it is a short-term keto diet plan centered around eggs, cheese, and butter, with very few exceptions.
The carnivore diet is composed of exclusively animal products, mainly meat. , It can help with inflammation and promotes fat loss and muscle preservation for a more sculpted physique. Many have had amazing results after going 100% carnivore. This diet limits ones dietary fiber intake. Read more about the pros and cons of this diet Learn More
Vegan Keto Diet excludes all animal products, making it more difficult to eat low-carb. Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.
Targeted ketogenic diet (TKD):This diet allows you to add carbs around workouts.
Choosing one of these ketogenic styles is a preference. Our recommendation is a variety or combination to stay at optimal health.
What to Eat on The Keto Diet:
Avocados and Guacamole
Eggs -Pasture raised with omega-3
Low carb nuts: Pecans, Macadamia, Hazelnuts, Brazil Nuts and Hazel Nuts
Grass Fed Beef, steak, ham, sausage, bacon, chicken and turkey Grass Fed Dairy Products - Butter, Cheese, Creams
Low Carb Vegetables
Low Carb Fruits: Blackberries, Blueberries and Strawberries
Healthy Oils: Extra virgin olive oil, coconut oil and avocado oil
Fatty Fish: salmon, trout, tuna and mackerel
The foods below are tasty, wholesome and of course, keto-friendly. They'll jumpstart the renewed, healthier and more vibrant you!
Here are some recommended snacks to stay in ketosis while battling your daily cravings
Foods to Avoid
Here are the must avoid foods or limited the amount of these foods on a ketogenic diet:
Sugary Items: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
High Starch Foods: Breads and wheat-based products, rice, pasta, crackers, chips, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Most condiments or sauces: These often contain sugar and unhealthy fat.
Processed fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcoholic Beverages : Alcohol has carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free: Avoid foods are highly processed and high in sugar alcohols will affect ketone levels in some cases.