Sticking to Your Keto Diet Doesn’t Have to Be So Hard
Are you considering adopting a keto diet? Or maybe you’ve tried keto in the past but found it confusing and difficult to stick with? There are a lot of myths out there surrounding the keto diet, and one of the most prevalent is that keto is difficult and unsustainable. This myth is largely spread by people who don’t fully understand keto or don’t know how to do it correctly. When you follow a healthy keto diet and do it correctly, it can be very easy to maintain over the long term.
Follow these tips for making keto easy, and you can experience the many benefits of the keto diet for years to come!
Keep It Simple
There are hundreds of fancy keto copycat recipes out there. Whatever you want — be it pizza, chocolate chip cookies, or mac and cheese — you can make a keto version of it. But that doesn’t mean you have to make these recipes every day. People new to keto sometimes find it overwhelming to learn all these new ways of cooking.
Keto life can mean making a pizza crust out of meat. It can also mean throwing together a salad of spinach, smoked salmon, avocado, and olive oil. Your keto diet can be as simple or as complicated as you want.
Initially, it’s best to stick to simple meals. Get your body adapted to burning fat, and then make more complicated recipes as time allows.
Mitigate the Risks
Common side effects of keto include dehydration, constipation, and muscle cramps. Because your body is no longer retaining water, you’ll want to drink a lot of it. Get used to carrying a water bottle and drinking from it constantly.
Keto also changes the way your body handles electrolytes. To avoid side effects associated with low electrolyte levels — such as muscle cramps, headaches, and constipation — you’ll want to make sure you’re getting plenty of potassium, sodium, magnesium, and calcium every day. That means you can use plenty of salt on your food — particularly salt that contains other trace minerals, such as pink Himalayan salt.
Bone broth is another great way to replenish your electrolytes. Bone broth can be used in cooking or sipped by itself as an alternative to coffee or tea.
Choose foods that are good sources of electrolytes also. Avocado is a classic high-fat keto food high in potassium — containing more potassium than a banana. Leafy greens — such as spinach and kale — are also good sources of minerals. You can fit a lot of greens and non-starchy vegetables into a keto diet.
Coconut oil is a high-fat keto staple and a natural laxative, so it will also help move things along if you’re experiencing constipation.
Know Your Keto Staples
Once you’re adapted to keto, you’ll navigate the supermarket differently. You’ll probably stick mostly to the produce department and the meat section, and completely skip the inner aisles full of processed, packaged foods — with a few exceptions.
Olive oil and coconut oil are great keto staples that you can use for a variety of purposes. Skip the chemical-laden bottled salad dressings and use olive oil instead. Use coconut oil for sautéing vegetables or in a smoothie with avocado, almond milk, and spinach.
You likely won’t feel the need to snack once you’ve adapted to your keto diet, but if you do, nuts and olives make great high-fat snacks that will satisfy a craving for something salty. Pickles are also a keto-friendly snack, and pickle juice contains sodium and potassium. Many keto enthusiasts like to drink pickle juice straight from the jar. Don’t knock it till you’ve tried it!
You’ll want to always have these items on hand, along with your Himalayan salt, bone broth, and some MCT oil or powder for adding to coffee or smoothies.
Restaurant options for keto can be limited — especially if you find yourself with only fast food as an option. That’s why it’s always good to plan ahead. Bring your lunch and a few snacks to work so you aren’t tempted to hit the vending machine or your coworker’s candy dish.
The great thing about keto is, once you’re completely adapted, you likely won’t be as hungry. So you are not only less tempted to eat between meals, but you may also eat smaller portions at meals. That means it’s relatively easy to cook a little bit extra when you’re making dinner and save the leftovers for lunch the next day.
Even if you have a small portion of leftovers, it’s often easy to turn them into a keto-friendly salad. Fill a Tupperware container with spinach and add some leftover steak, along with avocado, a hard-boiled egg, some sliced almonds, and toss everything in olive oil. Instant keto lunch!
If all else fails and you aren’t sure what to have for dinner, make yourself an omelet with some cheese, spinach, and mushrooms. Or add some spinach and asparagus to some bone broth and make a hearty soup. Even though it’s dairy free, bone broth has a creamy consistency that makes it very filling.
Above all else, give your keto diet some time. Because keto is such a different way of eating, it can take time for your brain and your body to fully adjust to this lifestyle. But the longer you do it, the easier it becomes!
Osso Good is proud to offer bone broths made with ingredients that go beyond organic and Keto-friendly. We use only organic herbs and vegetables; pasture-raised, grass-fed beef; and organic, pasture-raised chicken. Our bone broths are gluten free, dairy free, Whole30 approved, and Certified Paleo. We make our bone broth in small, controlled batches to ensure the quality is always consistent. Try some today!