Whether you have specific weight loss goals or just looking to reduce your insulin level, the ketogenic diet may be the one for you. The recommended healthy ketogenic plan calorie percentage is roughly 5% carbohydrates, 5% vegetables and salads, 20% protein, and 70% healthy fats. We prepared ketogenic recipes and meal plans, and below are some tips on how you can stick to a ketogenic diet.
Most people hesitate to go on a low-carb diet because most of the foods needed are expensive. Fortunately, this is a myth and there are cheap options. The trick is for you to plan before you shop, cook, and eat. Our meal plans will come in handy if you want to save money and stick to a ketogenic diet.
Plan your meals for the week ahead so that you only need to buy what you need. You will have to take note of what’s already in your cupboard and see if you can use them in one of our keto recipes.
Before you shop, make a list of the ingredients you’ll need. Normally, a large chunk of our food expenses comprises impulse purchases. Buy only the things you need—stick to the budget.
When shopping, pay attention to the labels. Compare what you get from regular and specialty cheeses. The shop offers shredded cheese? It will not make a difference in your ketogenic diet, so buy in bulk and shred the cheese at home. You can also buy canned tuna, which is a delicious snack, instead of always buying fresh salmon.
If it’s not the budget, it’s probably the time that’s keeping you from a ketogenic diet. Are you working from 8 to 5? Do you usually come home late and so tired that you can’t cook your own keto meal? Fortunately, there are ways to stay on a low-carb diet. These include drinking tea or coffee, eating low-carb snacks, and using your microwave and slow cooker.
Tea or coffee helps curb appetite. For the keto diet, it’s best to add heavy cream and melted butter. Keep in mind that it’s all about high fats—but mostly the good ones.
There are plenty of low-carb snack options, including canned fish, cheeses, nuts, and olives. If you can have snacks that don’t have carbohydrates, go for it so that the 5% carbohydrates in your diet may come from your main meals.
If you only lack time on certain days, try to cook as much as you can and then reheat leftovers the next day when you are too tired to cook. A better option is to invest in a quality slow cooker if you don’t have one yet. This way, you can set it up before leaving and still have tender cuts of meat when you get home.
If you want to maintain ketosis, there are ways to keep eating low-carb and high-fat meals. You don’t need a lot of time or money to stick to the ketogenic diet to see results, especially if you incorporating intermittent fasting. Plan your meals for the week, make a grocery shopping list, and avoid impulse purchases. Drink tea or coffee, stock up on low-carb snacks, reheat leftovers, and use a slow cooker as often as possible.