Keto Dieting Tips

When your body is in ketosis, it burns fat for fuel. This gives you more energy than a big bowl of carbs and can help you lose weight. But you need to have plenty of protein and healthy fats on hand to keep your calorie intake on track.

Stock up on Keto herbs, such as thyme, rosemary and basil; nonstarchy vegetables like broccoli, cauliflower, green beans and zucchini; and lean meats like ground beef, chicken and rotisserie turkey. You can also add fatty fish to your meals, such as salmon and trout. Fatty meats are high in protein and fat, and the added nutrients boost muscle health and reduce inflammation.

Aim for olive oil and coconut oil to get more monounsaturated and polyunsaturated fats that promote heart health and lower cholesterol. You can use these healthy oils to cook your vegetables, saute your meats and whip up a delicious dressing.

Another option is a low-carb diet known as cyclical keto, which allows you to consume standard keto foods most of the time but indulge in a day or two of “carb refeeds.” On refeed days, you can eat more carbs than normal 30 minutes to an hour before a workout. This fuels your muscles and helps you return to ketosis afterward.

You can also try an off-keto plan known as dirty keto, which is similar to standard keto but allows for more flexibility. For example, you can include starchy root vegetables and legumes in your meal plans. This may allow you to avoid the unpleasant side effects of a new diet, such as nausea, fatigue and headaches, that some people experience when switching to a low-carb diet.