These should be used to add taste and to help you to leave the table feeling full. These healthy fats are satiating, and can also help to prevent you from snacking in between meals.
Further, by making sure that you’re getting enough healthy fats you will be achieving a balanced blood/glucose level which will last all day.
Not only will you have more energy once blood/glucose levels are stable, you won’t get that after lunch slump which comes with eating too many carbs.
Fats to avoid
Avoid margarine, this is a man made product, and should not be eaten. Replace this with healthy butter, oil or ghee.
Also, on the list to avoid are seed oils. These are so unhealthy that you should consider walking away from any product that includes seed oils in its list of ingredients.
These oils and toxic and are heavily processed. They include:
Canola Oil – rapeseed
Crisco – cottonseed
There is a lot of evidence about the negative health impact of these oils. For more information about seed oils read here
#4 Stay well hydrated
Once you’re in ketosis, you’ll be releasing your stored fat to use for your immediate energy needs.
While this is a good thing, unfortunately it does mean that you’ll be releasing a lot of water at the same time. You may have noticed this already, as you’ll be making more bathroom visits than normal.
Due to this, it’s important that you take care to keep yourself well hydrated. You can choose from any unsweetened drink, although water should be your go to liquid.
Other good choices are:
Tea – regular tea, green tea, tea infusions. No sugar or milk/cream
Coffee – black or try one of these keto boosting ways to take your coffee.
Water – plain or fizzy. You could add a few drops of lemon juice or something similar to ring the changes.
Make sure that you’re getting enough to drink, you will almost certainly need more fluids than normal. This is especially true when you’re still new to the keto diet.
#5 Stay in Ketosis by forward planning meals or snacks
This is super important. Many great keto diets have come unstuck because of a failure to plan ahead.
Always make sure that you have enough keto friendly ingredients in your home to make a few meals. Better still, learn to prep your favourite meals ahead of time.
This will prevent you falling off the keto wagon just because there wasn’t anything suitable available and you were hungry.
The same goes for snacks. Although you shouldn’t need to snack very often, it’s a great idea to make sure you have some on hand.
Read here for some great ideas about keto snacks. These are the type of snacks that take little or no kitchen time, and can quickly help you to overcome the urge to eat too much.
On the other side, never, ever buy or store anything in your house that is not keto friendly.
This is the surest way to ruin your keto diet. If it’s not in your kitchen ( or hidden in your cupboard) you’re a lot less likely to eat it.
Make things easy on yourself by leaving cake, cookies and other off limit foods in the store.
#6 stay in ketosis with exercise
While it’s certainly true that you can’t outrun a bad diet, taking some exercise will help you stay in ketosis.
Even more than just weight loss, by exercising you’ll be maximizing your chances of living a long and healthy life.
On top of this, exercise will increase your muscle mass, and will help to increase your metabolic rate.
HIIT( High-intensity interval training) is a form of Anaerobic exercise is characterized by shorter bursts of energy, such as strength training or CrossFit.
When you’re following the keto diet, this form of exercise can be a little more challenging, but it has multiple health benefits. Try to take part in this type of exercise once or twice each week.