How to Stay on Track With the Keto Diet

The Keto diet is an extremely low-carbohydrate, high-fat diet that shifts your body from burning glucose to using fat for energy. It can lead to initial weight loss, but much of that is water weight and may not be sustainable. It is also linked to higher LDL cholesterol and heart disease, so it’s important to make any dietary changes slowly and under the guidance of a dietitian.

A ketogenic diet is a highly restrictive one that limits your carb intake to 20-50 grams a day, while increasing your fat and protein. This can cause some people to lose a lot of muscle mass, especially at the beginning. It’s also important to avoid over-exercising during this time, as it can deplete your carbohydrate stores and slow down your metabolism.

When you’re following a Keto diet, it’s important to focus on whole foods and high-quality meats. This includes chicken, fish, eggs, venison, beef and lamb. It’s also important to incorporate plenty of vegetables, especially non-starchy ones like zucchini, spinach, leafy greens and cauliflower. You can also add in cruciferous vegetables like kale and broccoli, along with mushrooms, onions and garlic.

To help you stay on track with your Keto diet, it’s a good idea to plan ahead by stocking up on your favorite keto snacks and pre-made meals. This will give you something to eat when you’re on the go or at social events. It’s also helpful to bring your own food when visiting friends or family, so that you can stick to your Keto diet.