Keto Diet Guide | Tips For Losing Weight On A Ketogenic Diet  

This online Keto diet tips guide shows why the Ketogenic Diet is a top choice of diet for many people these days, and there are five big reasons why.

The first is that you don’t have to give up your favourite flavorful foods.!

If you’ve ever been on a low calorie diet or low fat plan, you’ll understand how bland those foods can taste. 

 Whenever a man or woman is thinking about choosing a diet plan, there are several questions and concerns that run through their minds.

They want to know how fast the weight will come off, whether or not they can stick to it because of food restrictions, and how it will impact their day-to-day life. 

Ketogenic Plan 101

The great news is that Keto allows you to keep the fat and flavor in your diet, so you’re not banned from having cheese, flavorful, fatty meats or other delicious foods.

You can make a rich guacamole topping, even and it’ll all on plan to satisfy your goals and your taste buds. 

Hunger is one thing that can turn dieters away from a plan. That won’t be a problem on a Keto diet.

The fact that you can have fat in your diet means you’ll always be satisfied and never feel like you’re starving.

One reason Keto is a hot choice for dieters is that weight loss is fast.

Everyone wants the diet process to be over with as soon as possible.

When you’re following a Keto plan, the weight melts off quickly because your body is burning fat stores instead of carbs for fuel. 

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Keto is flexible

The Ketogenic diet might be the plan for you is that it’s easy to modify anywhere. Being on a diet is hard enough.

Having to follow a difficult plan when you’re eating out or traveling or visiting friends and family makes you want to quit. 

But with Keto, you can easily order off any menu or pick and choose from any family meal and have a simple, low carb, ketogenic meal.

When you leave off the breading and sauces, sticking to a meat and low carb vegetable, you’ll easily stay on plan. 

It’s not all or nothing with keto, which is another reason why so many love this way of life.

Whenever many people succeed on a diet, they have to get off of it, and then regain the weight. 

With keto, you can simply modify and adjust your carb intake to allow you to maintain the weight you’re currently at.

You’ll raise your carb intake to 50 or even 100 carbs per day and not have to worry about yo yo dieting, like so many other plans cause. 

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One Big Myth About the Keto Diet

There’s a big myth floating around the keto diet world that makes some people steer clear of the diet.

It’s that the ketogenic diet is the same as a high protein diet. It’s not.

In fact, protein should only be approximately 25% of your macros for the day. 

One of the reasons people think keto is synonymous with high protein is that you can eat lots of protein foods such as eggs, chicken, beef, cheese and other meats for very few carbs.

This means dieters often fill up on these foods, and probably aren’t tracking their macros very well.

If they were, they’d realize that the majority of their meals are made up of healthy fats, not proteins.

The macro count for healthy fats is approximately 70% of your nutrition for the day, with the remaining 5% being carbs.

Healthy fats are beneficial for your body, while too much protein can be damaging. 

One of the benefits and most alluring things about the keto diet is that you don’t have to go low fat.

Fat is flavorful, so consumers love to be able to eat marbled meat, like a steak, without having to feel guilty.

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Keto is low carb / high fat

When bacon and cheese are encouraged on a diet plan, it makes many dieters’ mouths water, so you often see people starting their keto diet with a heavy amount of meats and cheese. 

But that doesn’t eliminate the fact that the real focus of the ketogenic diet is low carb, high fat – so it’s very important that as you wean yourself off carbs and sugar, you begin looking at which fats will keep you satisfied in lieu of larger portions. 

Healthy fats are things like avocados, olives or olive oil, nuts and seeds.

That doesn’t mean you can’t have other fats, but you really want to make the switch from cream butter and coconut to the ones listed above. 

Keep in mind that as you stay on the diet longer, your taste buds will probably change.

After going without sodas and using fake sweeteners for weeks, if you were to cheat and have a Coke or Dr. Pepper, it would probably taste way too sweet for you. 

This is helpful because it curbs your sugar cravings and instead, you begin craving the healthy fats that benefit your body from head to toe.

So enjoy the fact that you can have plenty of proteins, but don’t neglect the real star of this meal plan – the one that keeps you feeling full – fat

 

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Achieving ketosis

Whenever you start a keto diet, your goal will be to lower your carb intake to the point where your body goes into ketosis, which means your body is burning fat for fuel instead of carbs. 

The exact point at which you’ll get into ketosis will be different from everyone.

Some people might achieve it by consuming no more than 30 carbs per day, while others have to go all the way down to 20 carbs to get into ketosis. 

It usually takes about 2-3 days for ketosis to happen. Then, you’ll experience some symptoms associated with this condition.

Some people get keto flu, which means they need to remedy the symptoms by consuming electrolytes like those found in chicken broth. 

Others will experience fantastic side effects right out of the gate – like increased energy, a clearing of brain fog and absence of cravings that they had once battled before.

It would be nice if everyone experienced this initially, but some people do go through a lethargic feeling instead. 

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How Many Carbs Can You Have On A Keto Diet?

You want to calculate your macros so that you’re getting approximately

70% fat,

25% protein and

5% carbs.

In a 1,200 calorie diet, that would be about

15 net carbs,

93 grams of fat and

75 grams of protein. 

Many people who do ketogenic dieting don’t bother to track calories, except with how it impacts their macros.

You could enjoy a 2,500 calorie day of meals and keep your ketosis levels in check just by managing your macros. 

Some people worry if they mess up and get knocked out of ketosis. This happens, and it’s often a result of hidden carbs.

Carbs can be snuck in on simple seasonings – things you don’t expect to be loaded with carbs. 

If you get knocked out of ketosis, you should be able to get back in within 2-3 days after the slipup.

The weight should continue coming off, but it will increase more when your keto kicks in.

Try to make sure, when you’re choosing carbs, that you choose healthy ones.

Eating something like spinach or a strawberry is better for you than a handful of fake sweets that could take a toll on your digestive track. 

Plus, your body still needs plenty of nutrients, so choosing your carbs carefully will help you get the vitamins and minerals that you need throughout the week.

Don’t rely on supplements to do the job for – it’s better to use real foods for this purpose.

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Testing Options for Ketosis Confirmation  

For those wanting to lose weight fast on a ketosis diet, you’ll want to begin testing your body to see if and when you’re in ketosis.

It’s not about the initial getting into ketosis that you need to be concerned with, either.

You’ll want to continue tracking your ketones to see what, if anything, knocks you out of ketosis so that you can put yourself back on track so that you don’t stall out with your weight loss.

Your goal is to have ketone levels at more than 0.5mM.

Or, with nutritional ketosis, it would be 0.5-3mM.

What happens is your fat gets broken down to be used by the body, and the fatty acid spikes in your bloodstream. 

They’re turned into ketones, and when you achieve those specific levels, you’re then in ketosis.

There are three ways you can get your state of ketosis confirmed. The first is by using simple urine test strips. 

You can buy these over the counter or online and all you to is put the tip of the strip into the stream of your urine (or into the container that you collected it in) and match the color of the strip to what’s on the bottle, which will show you when your body has a higher level of ketones. 

Urine is the least accurate of the three methods, though the most convenient.

You can also do a breath test to see if your body is in ketosis using a breathalyzer.

The one thing people like is that, unlike the urine strips, you don’t have to keep purchasing anything to use this method. 

You simply blow into the breathalyzer and it will tell you the level of ketones using the number of acetones excreted.

The results you’ll get are similar in nature to the third, option, which is measuring blood ketones. 

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Ketosis blood measurement system

 

With a blood measurement system, it’s slightly more invasive because it requires the use of a lancet.

It’s also the most accurate method of seeing if you’re in ketosis, and it measures the presence of BHB, instead of acetones. 

You can buy different blood meters and strips. Some will test the glucose while others will test the ketone levels.

After sterilizing your finger with an alcohol swab, you’ll prick your finger with a lancet and then place a drop of blood onto the test strip, which is then read by the blood meter. 

Whichever way you test, make sure to track how you’re feeling at different ketone levels and how your weight loss is progressing.

It will be different for everyone, and you want to be feeling your best and having the best results as well.

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Why Tracking Is So Important on a Keto Diet

When you begin the keto diet, you’ll shed some of the pounds fast.

Usually within 5 to 14 days, you’ll notice a huge change in your weight when you step on the scale.

This fast weight loss helps inspire participants to want to continue the diet. 

But then all of a sudden, the weight loss just stops and it baffles dieters since they’re still doing what they think they’re supposed to be doing.

The problem is that if you don’t carefully track what you’re eating on a keto diet, you can end up with more calories and more carbs than what you should consume and you boot yourself out of ketosis. 

So that leads to weight loss either getting off track or lost pounds showing back up. 

When you don’t track what you’re eating, even though a keto diet is good for both weight and fat loss, you’ll experience trouble losing momentum and staying motivated. 

It’s just like any other diet. If you’re not following what you should do and you’re eating more than you should, you don’t get the results that you want. Tracking isn’t hard.

It just requires a little effort so you can know the truth about what you’re actually consuming. 

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You have to know what your food consumption is

That means you have to be aware of the portion sizes.

Those should be written down along with weighing out the foods that should be weighed on a kitchen scale. 

Simply “eyeballing” the amount of any food isn’t accurate enough.

You’ll always end up underestimating what you’re eating and you’re more than likely getting a lot more calories or carbs than you think you are. 

Tracking your food helps you make sure that your portion sizes are correct.

When you study the labels on foods, you’ll often see a total calorie and carb count.

But then when you check serving sizes, you’ll see that the item contains two or more servings. 

You have to track your carbs using the right method.

When something calls for a cup and gives the carb amount based on that, you need to use a cup that’s either a dry or liquid measure, whatever the food type is, to get the most accurate measurement.

Otherwise, you can end up with more. 

Use a keto or general diet tracking app that you can add to your mobile phone.

These apps let you find foods, count your net carbs and more so that you stay on track with your keto diet. 

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Plan Ahead for Success on Your Keto Diet

There’s a saying that goes, “If you fail to plan, you plan to fail.” Nothing could be more fitting for those going on a Keto diet.

Of course, it is possible to fly by the seat of your pants and make decisions at each meal, but in the very beginning, that might be hard to do.

Beginner Keto dieters need a little structure, and it helps to know the ins and outs of tracking carbs and macros as well as cooking methods and food choices that will help you lose weight fast. 

The first thing you want to do is educate yourself on what you can and can’t have carb-wise and try to eliminate or replace those items in your kitchen.

For example, you may not want to give up your coffee, but you’ll need to replace sugar with a sweetener that isn’t loaded with carbs.

You’ll want to plan for snacks on the go that work well with your keto plan, rather than relying on fast food stops or convenience stores that are packed with processed foods.

You can have bags of pecans or string cheese to take with you.

Get set up with a carb tracking tool such as MyFitnessPal, where you can track the exact carbs and use a tool like TamperMonkey to track the net carbs in your meals, which is the true number of carbs you’ll be using as your guideline. 

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Prepare for Keto Flu

You’ll want to prepare for the beginning of your journey – the mental cravings and old habits can be hard to overcome if you’re not ready.

You may even need to get sometimes to tide you over from keto flu if you suffer from that. 

This is basically just a feeling of bring under the weather when your body is first going into ketosis, and the best fix for it is a simple chicken broth that you sip to get the electrolytes back in your system.

You definitely want to plan for some variety, too. Don’t get stuck eating scrambled eggs seven days a week, for every meal. You’ll burn out.

Plan on some creative ways to make meals low in carbs – and learn which foods taste best to you, such as a chocolate mousse fat bomb as a special treat. 

Don’t worry that the diet is complex, because it’s not. This is one of the easiest diet plans you’ll find.

But you’re just not used to eating plenty of quality fats and protein – you’re probably used to eating low calorie, low fat, so planning is necessary to retrain your brain for your future weight loss success!

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Top Keto Snacks to Help You Avoid Carbs

Avoiding carbs is one of the key foundations of the keto diet.

If you want to lose weight and reap the health benefits from being in ketosis, then watching your carb intake is a necessity. 

You need to stay under 20-30 carbs in order to find the highest level of success.

When it comes to meals and planning foods for specific mealtimes, most people do okay with limiting carbs. 

But one area that tends to trip people up on the diet is when it comes time to grab a snack.

It’s easy to forget the amount of carbs in the snack or not be as proactive as you need to be to look out for the sneaky diet busters. 

It can be helpful to know ahead of time which snacks to grab and keep on hand.

This way, when it’s time for a pick-me-up, you already know that what you’re eating isn’t going to blow your diet. 

When you choose a diet, make sure that the amount of carbs it contains, if any, fit into your daily allotment of total net carbs.

If you over-snack, you can have too many carbs. Make sure your snack items are ready to go foods that you can grab and go if need be. 

Being on a keto diet also helps curb your sweet cravings, if that’s an issue for you. This is what often causes people to quit a diet.

They ban foods from their meal plans.

But on ketosis, you can make some sweet keto fat bombs for things like chocolate mousse made from cream cheese, real butter, fake sweetener, cocoa powder, and heavy cream.

For some people, cutting carbs means they start craving fruit that is now off limits because of the heavy carb count.

Things like watermelon, peaches, pears and other fruit is loaded with carbs.

You can have keto friendly foods like nuts, boiled eggs, or olives.

 Cheeses are a good idea, too. Choose ones like cottage cheese, mozzarella cheese or cream cheese. You can also have meats as snack foods. 

These would foods like bacon or the higher fat cold meats. You can use garlic butter on bread made from almond flour to create a snack that equals one carb.

Making a sandwich using lettuce leaves in place of bread and very low or carb free ingredients is also a good snack idea. 

Some low carb/no carb ideas are to use broccoli, zucchini, spinach, mushrooms, cauliflower or bell peppers and some people like to dip them in a low carb Ranch dressing. 

Celery has one carb and cucumbers only contain three. You’ll want to avoid carrots as a snack, since these are higher in carbs.

If you choose to have fruits such as berries, always choose the lowest carb one. 

A ¼ cup of strawberries gives you less than two carbs, but the same size serving of blueberries gives you five carbs.

Bananas are high in carbs, so you’ll want to keep those off your low carb snack list. 

When you feel like you need to snack on something that gives you a crunch, opt for pork rinds, which are a zero carb snack.

If you’re craving chocolate as a snack, look for chocolate that’s specifically made for the keto diet – usually dark chocolate. 

All natural peanut butter has less than two carbs per tablespoon, making it a quick and low carb snack.

You can also look for keto snack bars. These are snack bars that are high in fat, but low in carbs. 

How to Get More Electrolytes When You’re on a Keto Diet

The keto diet can be the answer you’re looking for if you want to lose weight. But one side effect is getting your electrolytes out of balance.

When that happens, you’ll end up not feeling your best and for your health’s sake, you’ll need to make sure that you get the electrolytes that your body needs.

Eating low carb, especially under twenty carbs, means that the way electrolytes are processed in your body changes. 

It’s these changes that can lead to an imbalance along with dehydration.

The biggest risk is right at the beginning of the diet, but it can happen at any time.

Because you’re eating so few carbs, you won’t be needing the same amount of insulin that you once did. 

Your pancreas will slow production of insulin. When that happens, your stored glucose ends up well below the amount you once had.

You can even reach the point where your body is no longer storing glucose. 

Once the body reaches that point, you’ll experience a faster weight loss because your kidneys are kicking into high gear to rid the water, rather than keeping it.

With a water weight loss, your drop in weight will be noticeable right away. 

You’ll see more pounds lost on the scale than ever before.

While losing your water weight isn’t really a problem, what is a problem is that your electrolytes are being lost right along with the water. 

When you don’t have the right balance of electrolytes, your body will make this known. 

You’ll experience headaches and muscle cramps. You may have digestive problems.

Your heart can race and you might feel sick to your stomach or dizzy. 

Watching out for your electrolyte balance is something you need to take care of long before it’s ever a problem.

Make sure that you have plenty of salt in your keto diet.

Salt helps the body hold onto water and you need sodium when you’re on the keto diet. 

Without enough sodium, you’ll notice that your muscles aren’t working well and you’ve experiencing pain and cramping.

You can use more salt in your food or make dishes using broth, which is high in sodium. 

Include foods that are high in potassium in your keto diet. You need potassium for your heart’s sake.

Eat foods that are rich in this mineral. This would be something like bacon, or avocado. 

Also make sure that you’re also getting enough magnesium.

If not, it can cause muscle cramps, high blood pressure, irregular heartbeat, fatigue, nervousness and poor bone health over time. 

Continue to Research

Whenever you go on any new diet, the urge to quit is strong. After all, you’ve spent a long time nurturing bad eating habits.

Choosing a highly restrictive diet like a ketogenic one is even harder for some people. 

The key is to pick a diet plan that will work best for you.

If you really want to lose weight fast and select a keto diet, then there are some things you can do to strategically prevent yourself from falling off the wagon and adhering to the diet until you reach your weight loss goals.

Do the research and learn as much as you can to ensure your success.

On this keto diet tips page you will also find links below to many more articles and resources to help you research more on this topic so that you are making informed decisions for your lifetime health and fitness.

More Resources

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Buying your products online here on these links will usually save you on retail prices and may even include free shipping to your door sometimes.

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