How to Stay on Track With the Keto Diet

If you’re looking to lose weight or improve your health, the Keto diet can be a great option. But with its severe carb restrictions and elimination of many favorite foods, it’s a challenging diet to follow in the long term. Plus, it can be difficult to meet your nutrient needs without some planning and support. That’s why it’s important to work with a registered dietitian before beginning this eating plan.

During the keto diet, your body uses fat for energy instead of carbohydrates. That’s why you need to focus on high-fat foods, such as nuts, seeds, avocados and oils like olive, coconut and sesame. It’s also a good idea to limit sugar and avoid processed foods.

The goal is to keep insulin levels low so your body can access fat stores for fuel. This helps reduce blood sugar spikes and prevents the type of brain fog that often accompanies large meals rich in carbs.

Some people experience flu-like symptoms as their bodies adjust to using fat for fuel, a process called ketosis. It’s generally a temporary condition that can be improved by staying well-hydrated and prioritizing sleep.

You can find plenty of healthy keto recipes online, but it’s a good idea to cook at home often so you have access to the ingredients you need. Stocking your kitchen with Keto-friendly staples, such as canned tuna and salmon or packaged chicken breasts, can help make it easier to stay on track.