1) You Need To Weigh Your Food:
If you’re trying to get to particular weight loss numbers, then accuracy is quite important. Consider investing in a high-caliber food scale so that you can precisely monitor your intake of carbohydrates. You might think you can get away with eyeballing your servings, but even a slight error can mean you’re taking in a 12-oz. portion you write down as only 8 oz. Errors like this add up quickly. Skip the guesswork and make use of a scale that calculates your food intake. Try to find a scale that will let you measure in both ounces and grams. You can even find scales that hook up to websites and apps to make your food tracking all the more intuitive.
Here is a set of affordable digital scales from Amazon.
2) Drink Lots Of Water:
One of the most crucial aspects to any diet is staying hydrated; that’s certainly not exclusive to the ketogenic diet. It’s so easy to get lost in your daily routine and forget to keep taking in water throughout your day. When you’re on a ketogenic diet, start your day by having a minimum of 8 to 16 ounces of water. That lets your body start rehydrating immediately so it can start its natural cycles. During the course of your day, you should aim for drinking roughly half of your body weight in fluid ounces. So, if you weigh 200 pounds, you should aim for 100 ounces of water. That might sound like a lot, but it’s actually less than a dozen cups. If you think of it like that, it shouldn’t seem so challenging. Drink water, drink it enough, and the weight will come off.
3) Get Your Exercise:
One frequent misconception on the ketogenic diet is that just doing the diet is enough to trigger weight loss. That honestly comes down to individual physique and circumstances, but what is known is that exercise can boost weight loss efforts a lot. HIIT is short for high interval and high-intensity training, and when it’s done regularly, it lowers blood glucose levels quite a bit. These are short exercises where an entire workout, including warmups and cooldowns, which can be done is less than half an hour. Even strapping on your Rockport shoes and going for a brisk walk can help. Stick to this routine the best you can, but listen to your body. Overdoing things can lead to an elevated number of stress hormones getting released into your body, and that can produce negative effects in terms of weight loss.
4) Be Mindful Of Your Protein:
Another frequent mistake in terms of ketogenic dieting is taking in too much protein. It’s a crucial aspect of leading a ketogenic lifestyle, and yet consuming too much can mean the body converts these amino acids into glucose. This is called gluconeogenesis, and it will really set your efforts for weight loss back a bit. Every person is, of course, different, but there a few indications you can look for in terms of how much protein you need. If you notice yourself falling out of ketosis, even when you’re following the diet rigidly, you might need to rethink how much protein you’re taking in. The intensity of your exercise also factors in, since aerobic exercise responds better to less protein, but resistance workouts need more to fuel muscle gain.
If you don’t get enough protein in your diet, then certainly take a look at these protein powders.
5) Manage Your Stress:
Stress can negate weight loss progress if it throws you out of your ketosis. Stress can influence your hormonal levels and make your blood sugar levels go up. In many cases, this can make your carb cravings go up too. It’s rare and maybe even impossible to manage all the stresses of life, but you can always find ways to mitigate them. Practice mindfulness and other stress-relieving exercises so that you can release tension effectively and skip the downfalls that stress brings about on your body.
6) Pick The Best Carbs:
You can’t say that a carb is just a carb, because every carb you take in and where it specifically comes from is really essential. You can get nutrient-rich carbs from non-starchy fruits and veggies, such as berries, limes, lemons, and granny smith apples. Try to strike a balance in the kinds of carbs you take in. On low-carb days, try to avoid starchy carbs such as beets, apples, carrots, and sweet potatoes, as you should only take them on once or twice each week. Cycling your carbs means it’s more likely you’ll keep your balance and consistent ketosis.
7) Don’t Be Friends With Diet Soda:
Many followers of this diet erroneously choose diet sodas over sodas that have sugar. They do this thinking that anything without real sugar is great for a ketogenic diet, which simply isn’t true. Diet sodas use many different sugar substitutes, and some of them convince your body that a sugar overload is on the horizon which triggers your metabolism into shutting down. When that happens, glucose levels in your blood goes up, and so does your weight. Sparkling water is a far better choice to any soda with either sugar or sugar substitutes. The truth is, sometimes you just need drinks with bubbles, and sparkling water can give you fizzy flavor and sharp bite without the hurtful impacts that diet sodas bring about.