Working out

Although exercise isn’t necessary to get into Ketosis, evidence shows it can help, because it unlocks your body’s ability to access stored fat for energy. If you exercise without doing the Keto diet, you’ll deplete your body’s glucose stores, but as soon as you eat carbohydrates they’ll be broken down into glucose. By contrast, on the Keto diet, having a low carbohydrate intake means glucose levels remain low, so the body has to ramp up its production of Ketones to supply fuel to your muscles.

If you’re new to the Keto diet and still going through the Keto-adaptation phase, you may not have the energy for intensive exercise. Read more here.

 

Sleep well, stress less

Even though you’re busy, getting enough sleep needs to be a priority. While it won’t improve Ketosis, it will lower your stress levels. Getting inadequate sleep, combined with an increase in stress hormones, means elevated blood-sugar levels and, in turn, slower weight loss. And beyond that, it’s easier to stay focused on the diet and resist food temptations when you’re well rested.


Monitor carbs closely

One of the best Keto tips is to pay close attention to your carb intake to ensure you’re not exceeding your limit – which is a common issue for people on the Keto diet. There are apps and websites that can help you keep track of how much carbs you’re actually eating. For more on what to eat on Keto, click here.

Fat is your friend – within reason

You might be used to treating fat with trepidation, but on the Keto diet, consuming plenty of fat will boost your Ketone levels and help you stay in Ketosis. It will also help you feel satisfied so you aren’t hungry, which assists in sticking to Keto. But for the sake of your health, choose your fats wisely. Healthy fats are found in olive oil, avocado oil and coconut oil. Full-fat dairy foods, eggs, fish and poultry (with skin on) are also great options to boost your fat intake.

The type of Keto diet you choose will determine the exact quota of fats you eat, but keep in mind that an extremely high fat intake won’t necessarily increase Ketones – research shows Ketones are much the same between someone on a 75 per cent fat diet and someone on a 90 per cent diet. Also remember that many foods recommended for the Keto diet are high in calories, so portion control is important. For more information on the types of Keto diet, click here.

 

Stay hydrated

One of the effects of Ketosis is a change to your fluid balance. As the body uses up stored glucose, water gets released into the blood and then passed out through urine, and that results in salts being secreted too. The result is a loss of fluids and salts, which is why it’s really important to stay hydrated by drinking water throughout the day. If you are experiencing headaches and wooziness, adding salt to your water and food is a great Keto success tip. Always see your doctor if you’re unsure.

 

Prep for success

Sundays are sacred, and now they’re (partially) reserved for meal prep to set you up for a great week. Here’s how:

  • Make sure your fridge and pantry are still clear of any non-Keto temptations
  • Plan some or all of your meals for the week and then hit the shops to get exactly what you need – just make sure to check your supplies at home first so you don’t double up. No time? No problem! Most supermarkets allow you to order online and have your shopping delivered
  • Consider your movements for the week and when you might eat what, then cook and prep what you can. It’s a great idea to have a couple of meals ready to go (as well as snacks) so you always have something Keto-friendly at hand. Check out our meal plan here [INTERNAL LINK TO MEAL PLAN] and our bank of incredible recipes here for inspiration.


Sources:

https://www.dietdoctor.com/low-carb/Ketosis#signs-Ketosis

https://www.dietdoctor.com/low-carb/Keto

https://www.healthline.com/nutrition/7-tips-to-get-into-Ketosis#section3

https://www.healthline.com/nutrition/not-losing-weight-on-Keto#section2

https://www.diabetes.co.uk/Keto/exercise-on-Keto-diet.html

https://www.dietdoctor.com/low-carb/Ketosis#what-is-Ketosis

https://www.nrv.gov.au/chronic-disease/macronutrient-balance

https://www.dietdoctor.com/low-carb/get-started/prepare