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6 Effective Keto Tips and Tricks You Need To Know

By Dr. Eric Berg DC
Views: 12

Our Educational Content is Not Meant or Intended for Medical Advice or Treatment

Featured | Female Runner Jogging during Outdoor Workout in a Park | Ketogenic Diet Tips and Tricks

Need some keto tips to help make sure your keto diet works for you? I will give you some tips and tricks to make this diet more effective and productive for you.

RELATED: Keto and Intermittent Fasting The Big Overview for Beginners

In this article:

  1. Ketogenic Diet as a Tough Weight Loss Program
  2. How to Get Going in a Ketogenic Diet

6 Vital Keto Tips and Tricks to Try

Ketogenic Diet as a Tough Weight Loss Program

The ketogenic diet is one of the toughest diet plans to adhere to. A mistake here or there can knock you out of ketosis, and that means you’ll need to start over on your keto low-carb diet. Then, there’s also the keto flu you have to deal with. It’s a condition where you feel down while your body transitions and switches gears from using glucose to ketones.

Keto Flu Definition: A group of symptoms experienced by some keto dieters at the start of the diet. These symptoms are similar to the flu. 

How to Get Going in a Ketogenic Diet

If you would like to stay in the state of ketosis for a long period of time, then you have to follow these keto tips below. The keto diet plan may be a little challenging at the start but with the right kind of support, you’ll definitely get the results you want.

1. Stay Hydrated to Maintain a Healthy Level of Electrolytes

Beautiful fitness athlete woman drinking water after work out | Ketogenic Diet Tips and Tricks

Whether you’re dieting or not, staying hydrated is one of the best things you can do for yourself and your well-being. While on low-carb ketogenic diet, the need for hydration increases since ketone levels act as mild diuretics and increase your urine output. This also helps compensate the electrolytes you lost while frequently urinating.

2. Exercise Regularly to Boost Weight Loss While on a Keto Diet

Our skeletal muscles pull glucose out of the blood through receptors called GLUT4. By working out and performing high-intensity exercises, you’re going to increase the activity of these channels. When you pull glucose out of the blood, you’ll be maintaining your state of ketosis. Exercise is also needed to boost weight loss and keep you in shape. Why not build muscle while you lose weight? Your keto meal plan doesn’t conflict with working out. You might feel exhausted during the first 3-5 days when you start the diet but once you enter ketosis, you’re going to have enough energy to exercise.

RELATED: Understanding Net Carbs Ketogenic Diet

3. Control Your Protein Intake to Prevent Falling Out of Ketosis

Happy couple in gym feeding each other with fresh salad at gym | Ketogenic Diet Tips and Tricks

You may be tempted to eat lots of proteins to make up for barely eating any carbohydrates, but this is a huge mistake. The liver can convert protein into glucose. If it finds protein, it’s going to convert it into glucose as it is the body’s default source of energy. You know you’ve eaten too much protein from your total intake of calories on your high-fat diet when you start to feel like you’re no longer in ketosis.

4. Don’t Stress Yourself Out to Avoid Your Blood Glucose from Spiking

One important thing in my list of keto tips is to avoid getting stressed out. Stress raises hormones like epinephrine, glucagon, and cortisol. All of these work by increasing one’s glucose levels. If you’re stressed, then these hormones will rise and your blood glucose level will spike. This will knock you out of ketosis.

Those who are going through a stressful period in their life don’t need to adhere to a ketogenic diet. They can follow a simple low-carb diet until the stress is gone. Only then can they start a low-carbohydrate diet like keto with maximum efficiency. It’s one of the ketogenic diet tips that’s also important to your overall health.

5. Get Enough Sleep to Keep Stress at Bay

Attractive girl sleeping in bed at home | Ketogenic Diet Tips and Tricks

Not getting enough sleep will stress out your body and produce the same effect as above. Try to get between 7 and 9 hours of sleep each night for optimum health. Getting enough sleep is definitely keto-friendly and also has an impact on your metabolism.

6. Consume Coconut Oil as It Can Also Be a Source of Energy

Coconut oil is rich in medium-chain triglycerides. Unlike other triglycerides, the ones in coconut oil are rapidly absorbed and can be used by the liver as a source of energy. It can easily be converted to ketone bodies as well. Just don’t start with large amounts to avoid side effects like diarrhea or cramping. Start with one teaspoon per day and gradually add to that. You can add the oil to your keto recipes if they require it.

 

With the right keto tips and advice, your experience with the ketogenic diet will be a pleasant and productive one. Follow everything that’s listed in my diet tricks to help you with your keto journey.

What other keto diet tips can you share with us? Tell us in the comments section.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

 

Editor’s Note: This post has been updated for quality and relevancy.

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*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.