Are you looking for keto tips to help you effectively transition from being a glucose burner your whole life into a fat burner?
Are you struggling to cut carbs you have been eating bread, pasta, candy, beer, and fruits your whole life?
Especially when you’re first starting out, you’re going to need every single tip you can in order to successfully convert into a state of ketosis.
Look I get it, I was in the same position as you when I was a beginner.
The first day of cutting carbohydrates out of my diet, I thought it would be impossible for me to adopt a ketogenic lifestyle.
Well after years of trial and error, I’ve come up with extremely effective tips that will guarantee you convert into the ketogenic lifestyle with absolute ease.
Here are three tips I discovered on my journey to becoming a successful ketogenic eater.
Keto Tips 1: Consume More Salts
There has been a stigma for quite some time about salt and how you should severely LIMIT the amount of sodium in your diet.
Well here’s the thing, especially on a ketogenic diet – you are literally flushing out all of the salt AND water in your body since you don’t have carbohydrates to store it in your body.
So what does this mean?
When we’re in a carb-fueled mode, we have glycogen. This is the storage form of carbohydrates that’s in our liver and muscles.
Listen, for every 1 gram of carbohydrates we consume, we also hold 3 – 4 grams of water inside our glycogen stores.
Conversely, when you’re in a state of ketosis, we’re literally depriving ourselves of carbs which means we don’t have as much glycogen. And without glycogen, we don’t hold in as much water.
When we don’t hold in that water, we also lose salt.
Basically, when we drink water on the ketogenic diet, it will generally leave your body right away AND the salt reserves in your body comes along with it. The reason you should consume more salt is because the more salt you have in your body, you are triggering your body to become thirsty. Conversely, if you’re not consuming much salt, you won’t be as thirsty.
So when you add salt into your diet, you’re consuming more water and the salt is also going to help you retain more water which, on the ketogenic diet, is a good thing.
Especially as a beginner, if you find yourself experiencing headaches or your dizzy – there’s a VERY good chance it’s because you have the keto flu and by consuming more salts – you can instantly relieve those symptoms.
Keto Tips 2: Include MORE MCT Oil In Your Diet
MCT’s aka medium chain triglycerides, are a type of saturated fatty acid that has a ton of benefits ESPECIALLY if you are on the ketogenic diet.
A lot of people get MCT’s and coconut oil mixed up, thinking they are the same thing. The difference is, coconut oil has other types of fatty acids such as lauric acid, long chain fatty acis and only contains around 15-20% of MCT oil.
It is an absolute staple to consume MCT Oil regularly when you are going keto.
When in ketosis – straight MCT’s is the way to go.
Eating a lot of cheeses, dairy, nuts, and other long-form fatty acids requires you to eat MORE fats in order to sustain energy.
On the other hand, when you’re consuming MCT’s your body uses it more efficiently and you actually need LESS fat for energy.
When you’re consuming MCT’s your body is more efficient and you need less fat for energy. The thing is, long chain fatty acids have to go through a process inside your body for it to transfer into energy.
It’s important to note that MCT’s can cause stomach aches for some people when you first incorporate it into your diet.
Just remember to start with small doses such as 15 grams in a smoothie and gradually increase the amount until your body gets used to consuming higher amounts in a single serving.
Keto Tips 3: Eat LESS Protein
If you scour the internet, you’ll see a lot of so-called “professional nutritionists” telling you that you need 1 gram of protein per pound of body weight if you want to gain muscle. While this may be work, you certainly do NOT need that much protein.
There are studies to back it up that you don’t need this much – especially when you’re in ketosis.
Here’s the thing, when you have too much protein, you go through a process called gluconeogensis. This is when your body turns the excess protein into glucose thus, kicking you out of ketosis.
Eating too much protein will make you thrive on carbs and will make you run on that instead of fats. This ultimately makes you lose all the benefits of going into a ketogenic state.
There was a study that took 2 separate groups of individuals and all of them were regular exercisers.
One group was given .6 grams of protein per pound of bodyweight.
The other group was given 1.1 grams of protein per pound of bodyweight.
The results? BOTH groups gained the EXACT SAME amount of muscle.
This just goes to show that it is absolutely unnecessary to eat any more than .8 grams of protein per pound of bodyweight.
The optimal amount for the ketogenic diet is .65 to .8 grams of protein per pound of bodyweight.
You can even get away with .5 grams of protein per pound of bodyweight and get the remainder of your calories from healthy fats.
Don’t Believe Everything You Read On The Internet
Look, the health industry has a million different angles to it.
Some people are saying fats are bad for you and carbs are the best thing ever.
Some people think meat is bad for you.
But with all of the new scientific evidence popping up everywhere, it’s hard to believe that eating a low carb high fat ketogenic way of eating is bad for you.
When I first found out about the ketogenic diet, I was hesitant about it because of everyone telling me how fats make you fat.
The health industry has even tried to demonize healthy foods like eggs, nuts, and avocados because of it’s high fat content.
This is just plain wrong.
And although I’m not a certified doctor, I have been on a ketogenic diet for more than 2 years now and it has literally changed my life. Everyone who I’ve guided to this way of eating has thanked me for it.
Honestly, I used to struggle a lot with my weight. While I was never obese, I was skinny-fat. Even after going to the gym regularly, I wasn’t seeing any results.
It wasn’t until I actually educated myself on proper nutrition protocols (such as the keto diet), did I actually see the results I’ve been hoping for.
Nowadays, I have more energy than ever before.
I don’t have crash during the middle of the day.
I can work for hours on end without being hungry, without losing focus, and without even thinking about food at all.
If you still haven’t adopted a ketogenic way of eating – I urge you to try it and tell me how much better you feel.
As long as you are following my tips and advice I give you, there is no doubt in my mind that the ketogenic diet will drastically improve your life.
Now, if you are someone who wants to test the keto diet to see how it makes you feel without having to put in the effort of cutting out carbs…
You can consume exogenous ketones and it will actually allow your body to transition into a ketosis within in an hour.
This is just another reason why the keto diet is so popular now. We have such advanced technology in nutrition (using exogenous ketones) to easily help you convert into a ketotic state. Hopefully these 3 keto tips will motivate you enough to fully transition into this style of eating.
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