1. Track Your Macros From Day One
A keto diet is a HIGH FAT diet. I can’t stress that enough. Most people struggle to get into ketosis because they do not get enough fat in their diet or they get enough fat but also eat too much protein, which will likely prevent you from getting into ketosis because excess protein can be converted to glucose via gluconeogenesis.
The only way you’ll know if you are eating the right ratio of macronutrients is by tracking them!
There are many free apps you can use. A very popular one is myfitnesspal. You can download it on your phone. It’s very easy to use. It will give you a daily reading of your macros.
You also need to track your macros because you will likely encounter some hiccups during your keto journey, like stalling in weight loss or maybe inability to sleep. You need to know what you’ve been eating so you can trouble shoot these problems.
Also, it’s really nice to see your daily macro intake and caloric intake anyway :). And it feels great when you really nail it!
2. Get The Right Amount Of Electrolytes
This one is huge and the number one reason why people feel like crap when starting a ketogenic diet.
They most likely feel lethargic, brain foggy, tired, and overall like a bus hit them because they have an electrolyte imbalance.
The good thing is that this problem is EASILY fixed, or easily PREVENTED.
An electrolyte is a class of minerals essential to your body’s survival. Basically, when you go keto, your body flushes out these electrolytes more rapidly than when you ate a regular high carb diet that retains electrolytes.
The 3 main electrolytes you need to be concerned about are:
You want to make sure you get enough of each. Try and get it through your diet alone. Sometimes that’s hard. You may need to buy supplements. Try not to get sodium or potassium supplements. These two are more easily achieved through food alone. Magnesium is harder to get with food alone, so a magnesium supplement is popular among keto dieters.
A deficiency in any one of these causes a mineral imbalance and also causes your body to have “flu like” symptoms.
If you’ve heard of the “keto flu” then you know what I’m talking about.
I wrote a separate blog post about the keto flu, how to overcome it, and how to flat out prevent it in the first place. You can find it here.
3. Focus On A Few Keto Superpower Foods In The Beginning
In my opinion, to succeed on a keto diet, you are better off focusing on using a few ingredients really really well, rather than looking for a variety of foods to consume.
There are NOT a lot of superpower keto foods. I’m talking foods high in fat and low in carbs, and moderate in protein.
So, a keto superfood like an avocado needs to be used in a variety of ways. You’ll likely find more success making 5 recipes using avocados rather than looking for a bunch of other foods that work well with a keto diet. Keto recipe books help with adding variety and ideas. I do recommend picking one up. But OVERALL, really try and learn MANY ways to use an avocado, or eggs, or bacon, etc. These high fat low carb foods will be a staple in your diet and you want to get damn familiar with them.