- Exercise
Exercise is a great way to burn calories and lose weight. However, if you’re trying to get leaner while following a ketogenic diet, you need to make sure you’re exercising at a level where you’re burning fat instead of muscle. If you’re not losing weight, then you may want to increase your intensity until you do start seeing results. - Diet
The keto diet is high-fat, low carb. You should eat lots of fatty foods (healthy fats) and moderate amounts of protein and carbs. Fatty foods include meats, butter, oils, cheese, eggs, bacon, sausage, coconut oil, avocado, nuts, seeds, olive oil, cream, etc. Protein includes meat, poultry, fish, seafood, dairy products, eggs, beans, lentils, tofu, nut milk, etc. Carbs include fruits, vegetables, legumes, starchy veggies, sweet potatoes, whole grains, etc. - Ketone Supplements
Ketones are produced naturally by our bodies when we go into ketosis. When we don’t have enough glucose in our blood stream, our liver starts breaking down stored fat into ketones. These supplements help us stay in ketosis longer than without them. - Meal Plan
A meal plan is helpful when starting out. Make sure you’re eating plenty of fat, moderate amount of protein, and small amounts of carbs. Try to keep carbs under 20 grams per day. - Hydration
Drink water! Water helps flush toxins from your body, keeps your muscles hydrated, and helps regulate your appetite. - Sleep
Sleep is extremely important when following a ketogenic diet. Your body uses glycogen (stored carbohydrate) for fuel during sleep. So, if you’ve been sleeping well, you won’t be using any glycogen stores. That means you’ll wake up feeling energized and ready to take on the world. On the other hand, if you haven’t been getting much rest, you could find yourself crashing hard after just a few hours of sleep. - Mental Health
Mental health is incredibly important when following a keto diet. Stressful situations can cause cortisol levels to spike, which makes it harder to stay in ketosis. Use meditation, yoga, deep breathing exercises, journaling, and/or listening to relaxing music to reduce stress.
