When it comes to keto there are some guidelines that absolutely must be followed to get your body into a state of ketosis and then to maintain it. As for your keto weight loss journey, there’s more to your health than just what you eat. So a couple lifestyle choices made the list too. Here we will cover 10 of the do’s and don’ts of keto. So if you are interested, here are a few things to consider when going keto.
The Do’s of Keto
Eat Fatty Cuts of Meat
Surprise! We are not restricted to just eating lean protein. Although there is absolutely nothing wrong with chicken breast from time to time (see our last recipe), but in keto chicken thighs are boss, at least at FatUp! They come with that amazing skin and fat intact. Adding additional fat to a dish is not always necessary when there are natural fats present in the foods we choose to put on our plates.
Use Quality Fats
Fats like avocado oil, olive oil, butter, and various animal fats like lard, tallow, and even bacon fat are keto gold! Keep them stocked in your cabinet and fridge. If you don’t already save that rendered bacon fat, start now! I use this bacon fat strainer to make the process super quick and easy to strain and store the bacon fat after pan- or air-frying bacon.
Eat Your Veggies
Unless you are carnivore keto of course! Green leafy vegetables are awesome. They are packed with fiber and various vitamins and minerals. Although they do have small amounts of carbs we are after the rich nutrient density available by eating them. If you’re not fond of chomping down on big salads try a smoothie like The FatUp Skinny.
Eat The Whole Egg
Not only are quality eggs a great source of protein, but the egg yokes are very nutrient-dense. They pack in the fat-soluble vitamins A, D, E, and K. Plus the egg as a whole has other nutrients like choline, magnesium, potassium, and zinc among other things. So in my opinion it’s a nutrient powerhouse that should be enjoyed on a keto diet. Explore more about the whole egg nutrient breakdown here.
Get Some Exercise
Something as simple as a walk outside a few times a week can make a world of difference in your overall health. Yes, many people can get great results with keto alone, but moving our bodies should also be a part of our health and wellness journey. Take the time to walk, relax, and take in some fresh air at least a couple of days per week. It can be quite the stress reliever too. Let’s not forget stretching as well as a great way to move the body.
Get Some Sleep
Our bodies need rest to rejuvenate and repair. Although sometimes it’s hard to get into a good sleep routine and get proper rest, it is essential. Not to mention, those late nights can sometimes lead us to want to have a snack or two. Avoid the temptation and go to bed! Get the quality sleep your body needs.
The Don’ts of Keto
Don’t Be Afraid of Fat
You can’t be on or slightly interested in keto and also be afraid of fat. If so, I will save you a little time and say start looking for another option. Although some may think keto dieters are sitting around snacking on sticks of butter and pounds on pounds of bacon daily that really is not a true representation of a healthy ketogenic diet.
Yes, plenty of us love to use bacon and butter, but if you are using keto as a weight-loss tool, the excess fat is only cool in the beginning to adapt to keto. Once in, you want to balance the fat to burn YOUR fat instead of the fat that you are eating in your diet. So, with that being said, keto and fat go together, don’t be afraid of fat.
Don’t Over Consume Carbs
Keto is a low-carb, high-fat diet so we obviously have to keep carbs low. Whereas you can enjoy some treats like our Maple Bacon Rounds or the FatUp Cupcakes. Yes, delicious occasional treats are fine, but you don’t want to over-indulge because tasty or not that can mess up your progress. Plus even “allowed” treats can make you want to consume more than you should so be careful!
Don’t Eat Sugary Stuff
Keep the sweets out of your house if at all possible, especially in the beginning. The sugar filled soda, donuts, pastries, etc have got to go! Usually, we struggle with weight because we are foodies and love good food. I can say that because I’m on team good food, and that means most of my life was not eating like this! Keto is focused on low carb, but sugar is the enemy number one in weight loss if you ask me, and high carbs are a close second. So we have to keep it out of the way of our progress.
Don’t Eat Starches and Grains
Things such as wheat, oats, rice, pasta, potatoes, bread, ya know all the stuff we tend to love….they gotta go! However, it will all be worth it when you reach your goal! Luckily these days unlike when I started keto in 2016, there are so many more options to choose from as replacements. It actually amazes me! I couldn’t even pick up almond flour easily at Walmart in the beginning, so we’ve come a mighty long way!
However, I will say, get your expectations right because the swaps likely won’t be exact from a texture or taste standpoint to the original, but there are some good replacment options for almost everything in one way or another.
That wraps up this post. I hope this list of the do’s and don’ts of keto help you out on your journey!
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