By increasing the fats you consume and drastically cutting out carbohydrates from your body, this allows the body to transition to burning fat for energy.
In the Keto diet, you want to move your body into the metabolic state known as ketosis where it burns fat for fuel.
Consuming carbs will give your body quick and intense fuel that leads to bursts of energy, whereas fat and protein burn slowly and gives your body a nice, steady stream of long-lasting energy.
Ketosis will also help regulate your blood without complications. With complex carbs as your diet, your body heightens your blood sugar and produces insulin, which can be nasty in large amounts.
Getting and staying in ketosis can be difficult, and even frustrating, with some people being more successful than others. Stick to these essential 10 must-know ketogenic diet tips to reach your goals.
The quickest and most natural route to ketosis is by fasting. Your liver will begin producing ketones like crazy1 and use fat for fuel.
Fasting can often be a challenge, especially if you’re new to the concept, which is why it’s recommended to start with intermittent fasting.
This means fasting for only short periods of time as oppose to days. You only eat during a specific time frame that you set for yourself. For example, this could be 8 hours only during the day in which you are allowed to eat.
Exogenous ketones are essentially ketone bodies in the form of a supplement — typically a liquid or powder. The ketones you naturally produce in your body are called endogenous ketones. Most supplements use beta-hydroxybutyrate as their go-to ingredient since it is the most efficient ketone body.
These supplements will give you an instant supply of ketones, which your body can put into immediate use. Taking exogenous ketones can also help your body more quickly transition from a high-carb diet while also providing some extra energy.
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The cyclic ketogenic diet (CKD) is a more advanced approach to the standard ketogenic diet (SKD). The CKD calls for you to follow a SKD where you consume a low amount of carbs with intermittent periods of moderate or high carb consumption.
This allows your body to maximize fat loss while still maintaining the ability to achieve high-intensity exercise, making it a great choice if you’re an athlete! CKD is a great way to boost your performance while still keeping keto.
Being in ketosis will leave you feeling great. You’ll have more energy and feel more satiated. When you eat foods like butter or coconut oil, you can instantly feel benefits the increase in ketones gives. It calms the brain while nourishing the body!
Sometimes it can be tough to get full meals at least three times a day and meet your macro requirements. This is where snacks like fat bombs come in handy.
Usually made from a combination of ingredients like coconut oil, butter, nuts and seeds, fat bombs are a handy way to meet your daily macro count.
It’s easy to underestimate how many calories we eat on the daily, so it’s essential to keep track of them so you ensure you’re meeting your weight loss goals.
A great ways to keep track of what you’re eating is by using an app that tracks calories and also a scale. By using both, you can more accurately know what you’re consuming and have all of the information you need to lose weight consistently.
Some great apps to get you started are MyFitnessPal (for general macro tracking) and Cronometer (for more specific micro and macro tracking).
Don’t know what your starting macros should be? No problem! Use our macro calculator to instantly get the breakdown of macro’s needed based on your goals.
Staying properly hydrated is essential on any diet. It’s easy to get wrapped up in our daily lives that we forget to drink enough water throughout the day.
While on the keto diet, the first thing to go is water weight. This means your body will be losing lots of water and electrolytes, so it’s important to drink enough to avoid the unpleasant and all-too-common symptoms of the “keto flu”. Some of these flu-like symptoms include brain fog, nausea, headaches, and dizziness.
It’s a common misconception that exercise isn’t necessary on the ketogenic diet, but that simply isn’t true if you want to be reaching your weight goals.
While the keto diet isn’t ideal for high-intensity workouts, you certainly can combine exercise and the keto diet together by making some modifications to what you eat.
Very active keto athletes need to ensure they are eating the right amount of macronutrients and taking the right supplements to improve performance.
On the other hand, if you just want to incorporate some exercise to shed some pounds and improve your health, then you have plenty of room to experiment with workout regimens that work for you.
Implementing some exercise in your keto diet will not only help you lose weight, but it will help you gain muscle and improve your cardiovascular health, among other health benefits.
Oftentimes, keto dieters find themselves not reaching ketosis nor losing weight, and the culprit can surprisingly be protein. While protein is an important player in the ketogenic lifestyle, consuming too much will lead to your body converting those amino acids into glucose.
This process is called gluconeogenesis and can really set back your weight loss goals if you aren’t careful.
Every individual is different when it comes to how much protein their body needs, but if you find yourself falling out of ketosis even though you are following all other keto guidelines, it might be time to consider your protein intake.
Not all carbs are created equally! Each carb you consume and where it comes from is very important.
Carbs rich in nutrients can be found in non-starchy veggies and fruits like berries and granny smith apples.
Find a balance in the types of carbs you eat. On your lower carb days, avoid starchy carbs like carrots and sweet potatoes, and limit their consumption to only once or twice a week.
By cycling these carbohydrates, you’re more likely to maintain the balance and keep your body in ketosis consistently.
On a low-carb diet, you’ll naturally have lower insulin levels and so your kidneys will excrete more sodium which can lead to sodium and potassium deficiencies.
When taking salt, opt for Celtic Gray or Himalayan Pink salt since they are a much more mineral-rich form.
Drinking bone broth is another excellent source of sodium that also has its own wealth of health benefits, such as sleep and brain function2.
Keeping these 10 tips in mind when embarking on your ketogenic journey will prove to be some of the most effective ways to succeed.
Getting in to and maintaining ketosis can be a challenge, and there are never any quick fixes that will keep you fat-adapted for life, but with these 10 key points in mind, you’re already ahead in achieving a healthy keto lifestyle.
 Balasse EO1, Féry F. Ketone body production and disposal: effects of fasting, diabetes, and exercise. Diabetes Metab Rev. 1989 May;5(3):247-70.
 Bannai M1, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012 Apr 18;3:61.