Categories
Health & Wellness Healthy Tips Keto

4 Ways to Make the Keto Diet Work for You

Life is full of surprises, with each day bringing new obstacles. You get stuck in traffic, that meeting cancels last minute — any one of a million things happen, derailing your day. 

If there is one tiny ray of sunlight to be found during this global pandemic, it may be that life has become a little more predictable. Doubtless, you would prefer to continue your normal life, but this could be an opportune time to start something new and focus on yourself. 

Keto is a highly effective method for losing weight. By cutting out almost all carbohydrates, you change your body chemistry to more efficiently process fats. Cutting carbs will be difficult, but there are a few things you can do to make this process easier. 

1. Change Your Diet with a Little Help

Carbohydrates are a big part of almost everyone’s diet. Who doesn’t love a piece of toast in the morning or a big bowl of pasta for dinner?

But with keto, the aim is to stop eating carbs and focus on a high-fat diet — meaning completely changing the way you think about preparing your meals. 

By cutting out these staples, your food choices might start to feel limited, and you’ll need to get a bit creative. Normal noodles are off the table (literally), but zucchini noodles taste just as good. If you fancy a burger, go ahead but leave out the bun. There are tons of low-carb versions of your favorite foods. 

If you have never been on the keto diet before, you need to make it as simple for yourself as possible. To keep in line with social distancing, try using a meal delivery plan that does a lot of the work for you. 

Using a healthy meal service that offers different keto meal plans will take some of the stress off your plate and make it easier to see keto diet results. 

2. Exercise Does Wonders

Exercise is a key part of the keto diet. However, many people are affected by “keto flu” when they first start the diet. 

Keto flu isn’t the real flu — it’s your body entering a state of ketosis where it starts to burn stored fat for energy because you’ve eliminated sugars and carbohydrates. The process produces ketones and means you are successfully following the diet.

However, initially, you will feel nausea and a lack of energy, which may make exercising unappealing when first starting the diet. 

If you already exercise regularly, you may have to take a step back and reduce how much you’re working out. Start with low-intensity cardio like cycling or going for long walks. Keto flu passes in a few days, which is a sign that your body is becoming more efficient at converting fats into energy.

Once this happens, you’ll be able to move onto more strenuous exercise. For cardio, this includes running and swimming — both of which are excellent ways to lose weight. The key is to go at your own speed and figure out what kind of exercise works for you.

The keto diet affects everybody in different ways. Cutting out carbohydrates will be a shock to your body, so don’t worry if your recovery from the “flu” takes longer than other people. 

3. Cut Out Stress

Many factors might affect your ability to reach ketosis and make the keto diet redundant. One of the mains ones is stress. So, while it is easier said than done, finding ways to cut out stress is an important part of making the keto diet work for you. 

The basic scientific background here is that stress makes it harder for your body to create ketones. 

Stress releases a hormone called cortisol; this, in turn, increases your body’s gluconeogenesis — your body starts to produce sugar from other sources — which helps to raise your blood sugar. The higher your blood sugar levels, the less your body relies on burning fat for energy. 

Reducing stress needs to be a concerted effort. Everyone’s stressors are different, so there isn’t a simple cure-all for eliminating stress, try a few of these:

  • Stick to a sleep schedule – The importance of consistent, proper sleep cannot be overstated.
  • Try centering yourself with meditation – there are numerous types, find one that works for you. Even if you’re confined to home, there are many methods and programs available on YouTube.
  • Modify your exercise – Cut down on some of your high-intensity exercises, replacing them with low-intensity workouts.
  • Reach out to your family and friends – It might seem a little corny, but a problem shared is a problem halved.

4. Keep Yourself Properly Informed

Exercise might be essential, but that doesn’t mean the keto diet will be a walk in the park. Even if you have experimented with Atkins or general low-carb diets in the past, you will probably find keto to be very restrictive. 

So, to make the transition to keto as easy as possible, ensure that you are properly informed as to what you can and cannot eat.

There may come a time when you find yourself without anything from your keto meal plan and in desperate need of something to eat. If this happens, you will want to be able to look at a menu or on a shop shelf and know what you can eat that fits into your diet.

It is so easy to ruin your diet by picking up a snack that doesn’t fit into keto. Keep in your head a list of foods that you know you can eat. The keto diet is just one part of the ketogenic lifestyle, so where possible, you should have it at the forefront of your mind. 

The keto diet can be intense but highly rewarding if you can stick to it. You need to find a balance that works for you. Exercise, reducing stress, finding a meal delivery plan – using all of these in conjunction will help to ease the transition.