Top 10 Keto tips

Eat Keto Foods and Ingredients Only

Adapting to a ketogenic diet means limiting your daily carb limit. This also means limiting your food choices to healthy keto foods only. However, that doesn’t mean that you have to limit the delicious food choices you have. You can still eat Thai BBQ Pork Salad for lunch and Easy Caprese Chicken for dinner. Some of the best foods to eat on a keto diet include meats like fish, beef, and lamb. You can also consume high-fat dairy products like hard cheeses, butter, and high-fat cream. Salad lovers can enjoy meals with low-carb vegetables like spinach and kale. If you need snack foods, look for nuts and seeds. Check here for a more detailed keto snack list. Coconut oil and saturated fats make great ingredients. Sweeteners like stevia and monk fruit are the best types to add to your meals and drinks. Avoid fruits, grains, sugar, and tubers.

Replace Rice and Pasta with Cauliflower Rice or Veggie Pasta

These two are unhealthy carbs you want to ditch in your diet. Instead of eating rice or pasta, consider replacing them with a healthier version, like cauliflower rice or veggie pasta. Both of these are relatively easy to make. For the cauliflower rice, you can get it pre-made at your local store. If this is not your thing, you can make your own by using your food processor with the pulse setting. And for your veggie pasta, try some zucchini and put it into your Spiralizer. In just a few minutes, you can have spiral pasta and cook it over the stove. (Psst. You can easily get a food processor here and a Spiralizer here! It’ll save you so much time!)

Blend Intermittent Fasting

My last keto lifestyle tip is to consider blending intermittent fasting with your keto diet. I’ve been doing a daily 14 -16 hour fast and low carb lifestyle for a year and I’ve experienced awesome results in weight loss and improved health. In the first three months, I lost 25 pounds without any exercise just by combining these lifestyles. My body became slender, leaner, and stronger than before. And it was not that hard!

  • If you want to learn more about intermittent fasting, you can find more articles here.

Ease Into Keto

You want to know how to start a keto diet and maintain it. Be patient and listen to your body. Changing your entire diet cannot happen overnight. It takes months of work to get used to a keto diet and grow satisfied with it. It’s like cutting back on smoking or alcoholism. You don’t stop and drop it out of the blue. Instead, you do it one step at a time and in a manageable way. Try to cut out non-keto foods little by little. Don’t try all the keto diet tips you learn about at once. Instead, apply them in stages so you have time to adjust.

Keep an Eye on Your Ketone Levels

A great way to know if your keto diet is working is to test your ketone levels. There are three types of ketones: acetone, beta-hydroxybutyrate, and acetoacetate. You can measure these ketones in your blood, breath, or urine. One of the most common ways to test your ketone levels is to check the acetone in your breath. Using this method is a reliable way of observing ketosis in your keto diet. The Ketonix ketone analyzer is the ketone meter for checking acetone in the breath. There is also the blood ketone meter. For this procedure, a small drop of your blood will go on a strip. It gets inserted into the meter that checks your beta-hydroxybutyrate levels. This is another secure yet expensive way of measuring ketosis. The final one is measuring a person’s acetoacetate in the urine. You dip ketone urine strips into your urine. If it turns a darker shade, it means your ketone levels are high. This ketone-checking solution is one of the most affordable, yet unreliable, ketone checkers.

Use a Meal Plan That Does Most of the Work for You

If you are feeling overwhelmed with all of this info, then following a meal plan may be the best way to simplify the keto diet for you. Throughout our website, we have plenty of free meal plans for you to try. Take this one for example: Monday

  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Tuesday
  • Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,312 (without dessert) Total cost for the day: $6.73 Wednesday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Thursday
  • Breakfast: 1 serving of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert: 1 Churro Mug Cake Total calories: 1,510 (with dessert) Total cost for the day: $7.37 Friday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Saturday
  • Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,312 (without dessert) Total cost for the day: $6.73 Sunday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,287 (without dessert) Total cost for the day: $5.29 This meal plan is taken from a free article that includes a shopping list, budget breakdown, and other helpful tips. If you want to see all of the info, click here. If you have specific dietary restrictions, we have sample meal plans for you as well:
  • For a sample vegetarian meal plan, check out our vegetarian keto guide.
  • For a sample vegan meal plan, check out our vegan keto guide.
  • If you’d like to keep it dairy-free, check out our dairy-free keto guide. On the other hand, if you’d rather invest in a longer meal plan, you can:
  • Download our 14-day ketogenic diet meal plan.
  • Join our Keto Academy to get multiple meal plans, shopping lists, and expert guidance that makes adapting to keto as simple and easy as possible.

Critical Ketogenic Diet Tips

A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan.  A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies.  This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation.  This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days.  This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption.  Here are several advanced keto diet tips to get into and maintain ketosis.

Swap Regular Flour with Almond/Coconut Flour

If you’re new to the keto diet, using regular flour has probably been your every week thing. A lot of dishes taste great with a little bit of flour – be it fish, fried chicken, pancakes, or anything else high in carbs. Completely getting rid of flour when it comes to eating is hard. Thus, it’s much better to change the regular flour to either almond or coconut flour. So, do get them when you go on your next keto shopping trip. Here are some of the nutritional details (for 100g of the product) that you might want to take into consideration:

  • Wheat flour: 61g of net carbs
  • Almond flour: 8.92g of net carbs
  • Coconut flour: 21.8g of net carbs

When measuring out a serving of something, you can always start with the container on the scale.

Let's say you're having some celery and peanut butter. It can be a bit of a pain (and mess) having to scoop, spread, then put it on the scale to measure (and such a frustration if you get too much). Start with the container on the scale, zero it, and it will drop down into the negative as you scoop it out. Never over scoop, never under scoop. This also works well for things like fresh greens where you're unlikely to take too much but you want to know how much you've taken. Put the package of salad on the scale and pull out a handful or two then log the negative number. Also remember when adding more than one thing to your plate you can keep the plate on the scale and zero it before moving on to the next item - saves from doing the math afterwards.

Prepare Your Own Lunch

For all the newbies in the Keto diet, I suggest you make it a habit to prepare and bring your own packed lunches to school or the office. It doesn’t just make sure you’re eating healthy but saves you money as well. You can also have a meal plan to strategize what meal to prepare for the whole week. And you can consider making them in batches ahead of time and then freeze them. This way you can just grab and go for busy days!