4 Top Tips to Succeed on the Ketogenic Diet

Updated on October 19, 2018
Melody Kristensen profile image

Melody has been living the ketogenic lifestyle since December 2017 and has lost 40lbs while on keto. She has lost a total of 90lbs.

The ketogenic diet seems to have popped up overnight and is now everywhere you look—online, in magazines, and even on TV. However, it is far from a new diet. It was created in the 1920s, and since then, many have found success in benefiting their health and losing weight by following this low-carb/high-fat/moderate-protein diet plan. I am one of them, and I would like to share with you my top four tips for how you can also succeed using the ketogenic diet.

1. Do Your Research

2. Meal Planning

3. Take Photos and Body Measurements

4. Read Labels

1. Do Your Research

Since starting the ketogenic diet and having my own success with it (I have lost 40lbs and working on losing more), I have had numerous friends ask me for advice on how they can also start. Almost every single person asks me the same question. "What can I eat and what can I not?"

My first piece of advice to everyone is always the same: I very much recommend you spend a few hours doing some research into the ketogenic diet. With my own experience, I have struggled with weight issues since I was a child. I was having blood sugar issues for the past year and a half so when I googled diabetic diet, the keto diet was top in the search results. I researched it for a few weeks before I decided to start.

At the same time I also started cutting out complex carbs. Because the ketogenic diet involves counting macros and not just calories, it's important to understand the science behind how the diet works. You will have more confidence in the diet and in yourself. If you understand how it works and why it works, you are far more likely to succeed and less likely to be discouraged or give up.

Source

2. Meal Planning

This is a big tip and a tie for first. Meal planning is key to success for the ketogenic diet, and I believe any weight loss success, especially if you have a busy schedule. Take one day a week—whatever day would work for you—and try to plan out your meals a few days in advance. Then, shop for the items you need the next day if possible.

For example: I will plan five days out and then get the groceries the next day. So that is breakfast, lunch, and dinner for my husband and myself. I keep breakfast and lunch pretty simple. There are plenty of great breakfast muffins and casseroles you can make one day and eat from for a few days on keto. Also, lots of dinners we will have leftovers so I won't have to cook the next night. A lot of our dinners are just meat and roasted vegetables which taste amazing.

I find a lot of recipes on Pinterest. It may seem overwhelming at first but you get into a routine and it becomes a lot easier. Planning your meals takes the thought out of it so when you come home tired from work, you know what you are having and are less likely to cheat.

"The first wealth is health."

— Ralph Waldo Emerson

3. Take Photos and Body Measurements

On the first day you start, please do yourself a favor: take a before photo and measure yourself. I didn't want to because so many of us hate how we look and certainly don't want to know our measurements. However, I am so glad I did those two things.

Within two weeks, I had lost 11 lbs and although the weight loss was great, it wasn't how much I had lost but the difference in how I looked. I wouldn't have believed it if I hadn't seen it in the photos. The weight went from my stomach first which is very common on the keto diet and when you are fighting the cravings, which only hit me at first (they do go away pretty fast!), you will be so glad you have those photos and measurements to encourage you.

That is the other thing: the scale lies. Please do not rely on it solely. Especially if you are a female. As females, we have a lot to contend with, especially hormones. I have literally gone through periods of time where I didn't lose one single pound but have lost inches according to my body measurements. So please, before you even start changing your food, take your before photo and your measurements on the first day. It will keep you motivated.

"Success is not final, failure is not fatal: it is the courage to continue that counts."

— Winston Churchill

4. Read Labels

This ties in with tip #2. There are 61 names for sugar listed on food labels, so doing the research into keto is important. Before I did my own research, I had no idea sugar had so many different names or that it was put into so many different food items. That's why its so important to read the labels when you go grocery shopping. When you are working hard and something kicks you out of ketosis, it stinks. Also, knowing how to read label's will help so you can count net carbs. Some food items have less carbs than you would think. Eventually it all becomes second nature.

Final Thoughts

The ketogenic diet can seem overwhelming. It does take a some time investment and a learning curve but less than you would imagine. Eventually it all becomes second nature. It is absolutely worth it, and you are worth it. With these tips, you are on your way towards living a keto life.

© 2018 Melody Kristensen

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