Ketogenic (or just Keto) diets have been proven to be extremely beneficial. Their health benefits are immense, from increasing good cholesterol levels to lowering blood pressure.
At the heart of all keto diets is one main principal: minimal carbohydrate intake. Carbohydrates (or carbs) are high in foods like bread, pasta, beans, and rice, so it’s important that keto dieters avoid these foods to make their diets successful. And, little known fact, sugar is also a carb, and most fruits actually contain a lot of sugar, so they should be avoided as well. So, with so many carb-heavy foods to avoid, how can you make sure you are getting the right foods in your daily diet if you have a busy lifestyle?
1. Plan your meals weekly
There are a lot of meal planners, like journals and calendars, available for dieters to take advantage of. You can find these at virtually any bookstore, or, if you’d prefer to go the free route, you can create your own spreadsheets either on a screen or a plain piece of paper. Make sure you write down every meal (breakfast, lunch, dinner, and snacks) you want to have for the week, and it’s even better if you can write them day by day. This way, you know exactly what’s on the menu.
2. Throw out “no-no” foods
When you’re on the go, it can be tempting to grab a quick snack, whether or not it is allowed on your diet. The only way to completely avoid this habit is by throwing away all non-diet foods, like those carbs. Or, if you share a pantry with someone not on the same diet, put all the food you shouldn’t have in a separate place, stopping your temptations.
3. Find a diet buddy
It can be hard to go a diet alone, although it is entirely possible to do solo. If you’re able to find someone that can hold you accountable, though, then that can help motivate you. And, if you are both on the same or similar keto diets, you can return the favor by holding them accountable, too!
4. Keep a constant grocery list
When you visit the grocery store, there’s endless aisles of both keto and non-keto friendly foods. These non-diet friendly foods, however, can catch our eyes and make us grab them without checking the labels. When you have a grocery list that contains everything you know you need, you can keep your focus on the list and won’t get distracted by the non-diet foods you see. To make sure your list is extensive enough, it helps to keep a running list that you always have nearby—think a note on your phone or notebook in the kitchen. That way, you can be constantly adding to it and won’t forget anything.
5. Keep keto snacks stocked
Along with making sure you keep non-keto snacks out of sight, you should also make sure snacks good for your diet are always within reach. These could include things like cheese, nuts, avocados, and salad greens. If you have these around, you’re much more likely to eat them over the non-diet friendly stuff.
6. Stay hydrated
If you ever get a headache on a keto diet, it’s likely because of dehydration or low electrolytes. To replenish and rehydrate, drink lots of water, and keep it up later to avoid another headache. This is also common in keto diets because they force the body to use more water than it normally would. You can do every other planning and dieting tip right, but it won’t help if you’re dehydrated and don’t feel well.