After finally understanding what a Keto diet is, now the trick is learning how do you stay in Ketosis when following a Keto diet menu?
Trust me I know the struggle of sorting through all the “How to Keto” info out there thinking can someone just tell me exactly what I need to do!!
After reading 2 books, too many youtube videos to count and my own trial and errors since starting Keto over a year ago I can finally say, I know the quickest way to get and stay in ketosis.
I’m going to tell you the exact 7 things you must do to get and stay in ketosis so you can effectively burn fat for fuel, experience mental clarity, have more energy and get the results you’re looking for.
* This post contains affiliate links, if you decide to make a purchase I may receive a commission at no extra cost to you.
#1 Minimize Your Carb Intake
This one is pretty obvious I suppose, but it’s helpful to really understand why since this is a big part of following a Keto Diet.
The goal is to lower blood sugar and insulin levels by limiting your daily carb intake to 20-50g net carbs a day. This will release stored fatty acids that your liver converts into Ketones.
Important Note: Net carbs = total carbs - Fiber and sugar alcohols
When first starting out it’s best just to keep it simple.
Below is a Keto Approved Food List. You can also click on it to download an easy to follow meal prep guide that will help you pick your favorite food choice from each category to easily put together a Keto diet menu each week.
Once you have a pretty good idea of the approved Keto foods you can start trying Keto versions of your favorite recipes! Here are a few of my favorite Keto Recipes.
#2 Add MCT Oil to your Diet
Medium chain triglycerides are unique fatty acids found naturally in coconut oil. These fats are quickly absorbed and converted into ketone bodies in your liver.
I usually drink a tablespoon each morning (it's tasteless) or add it to coffee or fat bomb recipes.
#3 Exercise every day
Physical activity is key. Getting your heart rate up and everything moving can increase ketone levels during carb restriction. You can download my free 5-day workout plan to help you get started.
#4 Use Exogenous Ketones
If you have looked into Keto you have probably heard of exogenous ketones before.
When I first started a keto I honestly questioned do exogenous ketones work? and wasn’t sure I really needed to use a supplement.
Through research and taking exogenous ketones I found 5 benefits to using exogenous ketones:
ease of getting into ketosis
constant fat burning
avoiding the “Keto Flu”
more noticeable mental clarity
more energy for exercise
I’ve tried several brands, my favorite and brand I use on a daily basis is Perfect Keto.
Check out their site so you learn more about What are Exogenous Ketones? And learn more about Perfect Keto
My favorite is the Perfect Keto Chocolate Exogenous Ketones. I put it in my coffee every morning for the perfect cup of mocha coffee!
#5 Stay Extra Hydrated
While on Keto your body doesn't retain as much water, so it's important to keep up with your water intake to prevent that "keto flu" feeling.
This was the biggest struggle for me because no matter how much water I drank I was still feeling really BLAH.
Someone recommended adding Hi-Lyte to a big glass of water every morning, which has been a life saver for me! Hi-Lyte is a liquid electrolyte concentrate made of all-natural sea minerals, no calories, no sugar, and no artificial flavors.
It has been a life saver for me!
#6 Eat More Healthy Fats
Consuming at least 75% of calories from fats will boost your ketone levels. BUT Keto Does not mean eating excessive amounts of lunch meat, cheese and steak. This is not the Atkins Diet, you should be eating moderate amounts of protein.
I like to add a lot of
nuts and seeds
MCT oil/coconut oil
Grass Fed Butter on my Veggies
to my diet to help hit my fat intake goals each day without going overboard on protein.
I previously wrote an entire article on How to Increase Your Fat Intake When Following a Keto Diet
#7 Plan Your Meals Ahead
If you come home tired after a long day you aren't going to want to cook anything, you'll be inclined to grab something more convenient.
Cook everything that you can ahead of time so you just grab-n-go. The easier it is the more successful you will be at sticking to it.
The Easy to follow meal prep guide I mentioned early will really help you learn how to make meal planning on a Ketogenic diet super easy.
I have a complete list of all the products, Keto ingredients and gym gear that use and love here on my recommendations page.