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However, to get these results, it has to be done correctly. Looking for ways on how to succeed on keto? Here are practical strategies to help you stay true to this lifestyle. 1. Recalculate your keto macros each month. Keto is 60-80% fat, 15-30% protein, and 5-10% carohydrates. Individuals who are just starting keto should know the right amount of macros to consume daily based on their current weight, energy needs (calories), and activity level. To do this, you’ll want to use a keto calculator. 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.
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Don’t buy into the fales statement that fat makes you fat. Eating healthy fats can actually help with weight loss and metabolism. Eat More OftenKeto meal preppingIf your metabolism isn’t fully adapted to keto, you may need to eat more often to provide energy for your brain and body. While intermittent fasting can be beneficial alongside a ketogenic diet, it doesn’t work for everyone, particularly those who aren’t fat adapted. Start with three meals every day and consume snacks if you feel you need to. Try not to skip meals and try meal prepping to streamline your kitchen time. Increase Your CarbsEspecially as your body adjusts to this way of eating, you might need more carbs. Unless you’re following a very-low-carb therapeutic ketogenic diet to treat a health condition like epilepsy, you could try upping your carb intake closer to 50 grams of net carbs per day to see if your fatigue resolves. If you’re not sure if you’re in ketosis, you can always test your ketones. Testing your blood sugar is another way to gain additional insight into your metabolism and how your body is functioning with certain foods and carb counts. Add in more keto-friendly fruits and veggies like berries, cabbage, and cauliflower to bulk up nutrition while remaining in ketosis.
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This recipe calls for cauliflower florets, but if you don’t have them in your fridge, feel free to use shirataki rice, which is also
rich in fiber. Get the recipe. 8. Low-Carb Avocado Mug BrownieMug brownies usually incorporate cow’s milk, but this recipe is different. It’s not just keto-friendly and dairy-free, but it’s also a source of monounsaturated fats and vitamins C and E, thanks to avocados. One mug offers 36 grams of fat and 16 grams of protein. Get the recipe. 9. Cumin
Chicken Skewers with Bell PeppersSkewers are the
perfect summer food, but feel free to make these whenever you’re in the mood for some lean protein. With only 4 grams of net carbs, this recipe requires 14 minutes of cook time and serves up to four people. Get the recipe.
