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But don’t stop there. As you progress on the keto diet, it’s good practice to recalculate your macros. You can do this every four weeks or when you’re no longer losing weight — in other words, when you’ve reached a weight loss plateau. Keep in mind that no matter what your protein and fat numbers are, limit your carbs to only 50 grams per day. (50 grams of net carbs if you’re including plants in your keto diet or 50 grams of total carbs if you’re focusing on meat, poultry, seafood, and eggs only). 2. Plan your meals and keep them simple. Life can get crazy, and when you’re under a lot of stress, you’re likely to opt for high-carb, sugary foods. Study shows that chronic stress leads to greater hunger and a preference for hyperpalatable foods. [1]With healthy make-ahead keto meals, even the busiest schedules can’t ruin your diet. Start by building a keto menu and shopping for keto ingredients over the weekend.
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However, more manufacturers are taking notice that keto isn’t just a fad diet but is here to stay. You may be able to find a granola that suits your needs if it is heavy on seeds and nuts instead of oats and sugar. Sugar-free sweeteners are still okay to help you curb that sweet tooth, and many companies are making use of them these days. Homemade keto granolaHow to Make Your Own GranolaIf you have trouble finding keto-friendly granola in the store or it doesn’t quite fit in your budget, then you might want to consider making your own. It takes just five minutes to prep an at-home keto-friendly granola, plus a half-hour to cook. The best part is that you know and can trust every ingredient in your recipe.
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Consume a mineral-rich, well-formulated ketogenic diet and fill your plate
with magnesium and potassium-rich foods
like avocado and fish. Keto dieters often use more salt on their food to obtain sufficient sodium and trace minerals. Use a high-quality salt like a Celtic sea salt or an Arctic salt, and happy salting! [2] Eat More CaloriesKeto helps you stay satiated, so you don’t feel as hungry as when you were eating a high carb diet. Ketosis accelerates your metabolism, and you burn around 300 more calories daily on a keto diet [3]. On keto, you also burn more body fat, which is positive for weight loss. However, it’s easy to undereat on keto, and consuming too few calories can make you feel fatigued because you don’t have the caloric energy to function properly. High fat keto foodsUndereating also decreases your body’s production of thyroid and energy hormones, leading to metabolic dysfunction over time. If you think you’re not eating enough calories and you’re worrying too much about calorie counting or food weighing, it could be time to take a step back and nourish and energize your cells with more calories, minerals, and vitamins [4]. Research reveals people frequently lose weight and burn fat on keto even without intentionally restricting or counting calories[5] [6]. Don’t Over Exercise or UnderexerciseOverexercising can lead to exhaustion, especially if you’re not replenishing those calories you’re burning. On the other hand, not exercising enough can slow your metabolism and make you feel more fatigued.
