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How to Maintain Ketosis and make it a Lifestyle

You know how to get into ketosis fast. But what about maintaining it? In this post we dive into 10 experts tips for staying in ketosis.

The goal of the keto diet is to increase ketone levels.If you’re already on keto, try these tips to help decrease the time it takes you to get into ketosis:

Eat More Healthy Fats

Hey, remember the ’80s and ’90s? Back then, people thought fat was Public Enemy No. 1. They blamed it for everything, especially heart issues. This sparked the whole low-fat diet craze. People chowed down on “low-fat” stuff, thinking it would magically shed those extra pounds or make fat disappear from their bellies.

But guess what? Fat isn’t all bad! In fact, it’s pretty darn important. It’s like your body’s energy booster and a helper for making things work smoothly. When you’re on the keto diet, fat takes center stage, accounting for over 70% of your calories. Don’t sweat it; eating fat won’t automatically make you gain weight.

Now, not all fats are created equal. Some are like health superheroes, while others are the sidekicks you use sparingly. Take saturated fats, for example. You can enjoy them in moderation with goodies like coconut oil, MCT oil, and raw butter (we’ll chat more about MCTs in a bit).

Then there are monounsaturated fats, the heart’s best buddies. Think avocados, macadamia nuts, and olive oil. They’re here to keep your ticker happy and cozy. And let’s not forget polyunsaturated fats, like Omega-3 and Omega-6 fatty acids. Omega-3 is all about fighting inflammation and giving your hormones a thumbs-up. So, load up on flax seeds and salmon. Omega-6, on the other hand, has a job in the brain and muscles but doesn’t need to be on your plate in large amounts.

So, remember, not all fats are foes. Some are your pals, helping your body thrive

Let’s not Forget the Ugly Fats

Let’s talk about the bad guy of fats: trans fat. It’s like the villain in the fat world because it’s made in an industrial lab process that turns innocent vegetable oils into something harmful.

Back in the day, trans fat was everywhere, like an unwelcome guest at a party. It sneaked into restaurant meals and packaged foods in the mid-20th century. But here’s the good news: it’s not as common these days. 

When you’re shopping, be a bit of a detective. Check those ingredient lists on food packages and be on the lookout for trans fat. When you spot it, steer clear!

Now, let’s focus on the heroes of your keto journey—healthy fats! You’ve got some delicious options like coconut and avocado oil, creamy avocados, tasty cheese, eggs, and mouthwatering meats, especially fatty fish like salmon. These foods are keto-friendly and packed with the right kind of fats.

By filling your plate with these goodies and cutting back on carbs, you’ll slip right into nutritional ketosis. It’s like flipping a switch in your body, and high-fat foods are the secret sauce to keep that ketosis party going!

Eat Keto-Friendly Food You Enjoy

Alright, let’s get real about diets. One of the big secrets to making a diet work is actually enjoying the food you eat.

Imagine this: you’re on a mission to eat healthy, but your taste buds are like, “No way, this is boring!” That’s where diets often go wrong. People end up with tasteless, unexciting meals, and that’s no fun at all.

But here’s the game-changer: on the keto diet, you’ve got a world of delicious options to choose from.

Picture this mouthwatering menu:

  • crispy green veggies like asparagus and broccoli,
  • sweet and tangy low-carb fruits like blackberries and raspberries,
  • hearty meats like beef, chicken, pork, and fish,
  • a cheesy dream team featuring Swiss, provolone, gouda, and more,
  • plus the smooth goodness of avocado oil, the satisfying crunch of macadamia nuts and pecans, and a sprinkle of seeds.
  • Oh, and let’s not forget about beef jerky, a keto snack champion!

Thirsty? We’ve got you covered with coffee, unsweetened tea, club soda, and good ol’ water to keep you hydrated.

Here’s the scoop: Keto isn’t about bland, boring meals. It’s about savoring every bite and finding foods that make your taste buds do a happy dance.

And guess what? Your taste preferences might surprise you while you’re on keto. You might discover a newfound love for foods you never thought you’d enjoy (Brussels sprouts, anyone?). So, let’s dig in and enjoy this keto journey together!

Maintain an Adequate Protein Intake

Hey, let’s talk about protein on the keto diet – it’s kind of a big deal.

First things first, being keto doesn’t mean you’ll be skimping on protein. In fact, your protein intake might even go up a bit. And that’s a good thing because protein can be your muscle’s best friend. It helps keep those muscles strong and prevents them from saying, “See ya later!”

Now, here’s a cool perk: when you chow down on a moderate amount of protein, it helps you feel nice and full after a meal. No more hangry moments when you’re trying to drop some pounds. Eating keto, with its combo of high-fat and moderate-protein goodness, can keep those hunger pangs at bay, even if you’re eating less overall.

So, where should you get your protein fix? Think about steak or some oily fish like salmon. They’re not only delicious but also packed with protein and healthy fats. Yum!

Now, if you’re wondering how much protein is enough, here’s a handy rule of thumb: aim for about 0.8 grams of protein per pound of your body weight each day. So, if you’re a 200-pound superhero, shoot for at least 160 grams of protein.

Protein is your keto pal, keeping those muscles strong and your tummy happy. So, don’t be shy – dig into that protein-rich goodness!

Try Intermittent Fasting

Fasting might sound like something out of the history books, but guess what? It’s making a modern-day comeback!

Hold on, though – fasting isn’t about starving yourself for weeks on end. Nope, it’s way more flexible than that. One popular fasting style is called “time-restricted eating.”

So, what’s fasting anyway? Well, it’s all about taking a break from food and drinks with calories for a set period. But here’s the cool part: you’re totally in control of it. It’s like a deliberate food vacation!

Now, there are a few fasting flavors to choose from:

  • Time-restricted feeding: This one’s all about eating during a specific window of the day. Imagine your first meal at noon, and then, no more eating after 8:00 pm. That gives your body a solid 8-hour eating party!
  • Even shorter window: Feeling adventurous? You can crunch your eating time down to just 4 hours. First meal at 4:00 pm, and then, the kitchen’s closed after 8:00 pm. It’s like a speedy eating challenge!
  • Intermittent fasting: For the daring souls, there’s the full-day fast. You could go without food for a whole day, or maybe even do this once a week or month. It’s like a food adventure with a side of self-discovery!

Now, why do people do this? Well, there are some interesting perks. It might help you live longer – just like some animals that live longer when they eat less.

Plus, it can put the brakes on overeating. When you know exactly when you’ll eat, you tend to be more mindful instead of snacking around the clock. And here’s a bonus: fasting might make your body more resilient against certain diseases. It’s like giving your health a superhero boost!

So, fasting isn’t just a blast from the past – it’s a trendy and fascinating way to take control of your eating habits and potentially score some cool health benefits along the way.

In our upcoming article, we’ll explore supplements and workouts that can accelerate your journey into ketosis!

Love and Wellness,

Health, Nutrition for a better you

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