7 Things You Should Do to Lose Weight on the Ketogenic Diet
The ketogenic diet is an effective way to lose weight and works by restricting carbohydrate intake. When you reduce your carb intake down to 50g or less (preferably 20g) and eat foods high in fat, your body will start to burn fat.
Though the concept is pretty simple, it can be a challenge to stick to a low carb high fat diet for at least 7 days straight. It’s especially tough because we are often so accustomed to eating loads of carbohydrates.
So if you’re looking for tips on ketogenic diet for beginners, here are seven things to remember to do. By following these simple tips, you’ll give yourself a great start to succeed at burning fat and losing weight.
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7 Things You Should Do to Lose Weight on the Ketogenic Diet
Eat healthy fats
For most people, it’s hard to believe that you can lose weight by eating fats. The common tendency when dieting is to cut out as many calories and fats as possible.
Even if you know that the keto diet is a low carb high fat diet, you can still subconsciously cut out most healthy fats.
That’s why it’s important to plan ahead so that your intake is balanced with good fats and not just low carb meals. Be sure to include foods high in healthy fats such as avocados, almonds, and olive oil.
Restrict carb intake
There is obviously no point in doing the ketogenic diet without restricting carb intake. Without the low carb component, eating a high-fat diet will only have the opposite effect. (I know, I’m a genius at stating the obvious).
In order for the ketogenic diet to be effective, ideally, you should limit carbs to 20g daily. You can always start with 50g daily to see how you cope with it.
And it goes without saying, always check with your doctor before starting on the keto diet, especially if you have underlying medical conditions.
Keep track of carb intake
A lot of people tend to underestimate the carbohydrate content of most foods. For example, different types of fruit have a huge variation in carb content. You can have 100g of strawberries, which contains 8g of carbs.
But if you go for a tropical fruit such as mango, you can consume up to 15g in one serving (100g). You might find these Keto diet infographic charts super helpful to keep as a reference.
This is where a food scale will make life so much easier. When purchasing a food scale, be sure it has the tare feature, which will subtract the weight of the container for you.
In this way, you’re not wasting time or making a mess weighing different containers and food separately.
You simply place the container on the scale and reset the scale to zero, then place whatever food you want to weigh. Here is a good Food Scale with Tare Feature.
Nutrition tracking app
Next, you need to use something to keep a log of your daily carb intake. My recommendation is Myfitnesspal app which is simply amazing. It allows you to search for any food and it will present you with nutrition facts for any serving size.
A few years ago, I used it to count calories. In this case, your main focus is carb content. So weigh the food on your food scale, then punch that number into your Myfitnesspal app, and make sure it stays below or equal to 20g.
Eat protein (but not too much)
One of the rules of the keto diet is that you should consume a moderate amount of protein. Don’t completely neglect to eat protein as this can cause you to lose too much muscle.
At the same time, excessive protein intake can throw off your ketosis. How much protein you need will depend on your body weight.
Try to stay within 80-100 grams of protein intake daily, which should prevent you from derailing ketosis.
Meal planning is crucial for staying organized and succeeding while on the ketogenic diet. The last thing you want is to find yourself snacking on the wrong foods because you don’t have the keto-friendly meals in your kitchen.
I suggest planning a weekly menu and doing the shopping in one go.
There are three things that will most likely happen if you don’t effectively plan your menu. You might find yourself:
- Not knowing what foods to eat and what to avoid
- Not knowing how to balance carbs, fats, and protein in your meals
- Not having the right snacks for when you are hungry
One great way to plan your menu is by letting the pros show you what to cook and snack on. The Keto Beginning by Leanne Vogel is a great resource for keto beginners. It’s a complete guide and 30-Day Meal Plan that includes:
- Allergen-free solutions
- Over 50 “quickie” daily recipes ready in 15 minutes or less
- Provides a plan for two to three meals, drinks and snacks daily
- Uses meal plans with “themes” to reduce food waste
- Completely gluten-free, grain-free, sugar-free, dairy-free and legume-free
- And so much more
Leanne lost 20 pounds in 2 months by eating 200g of fat per day and she shows you how to do that in The Keto Beginning.
If you have allergies and sensitivities to certain foods (but are unsure of which foods are causing the issue), this is an amazing keto diet resource to have.
You will even get an invite to her exclusive Keto Beginning Facebook group for extra support and inspiration from Leanne herself. For only $35, this is a steal! Buy it here now.
Try subscription-based menus
If you would rather a weekly meal plan sent to your inbox, the Balanced-Keto Weekly Meal Plans a subscription is a budget-friendly option. It can be used to cater for entire families and comes with time-saving shopping lists too.
Want a FREE sample meal plan?
Now, the ketogenic diet does not fully rely on calorie counting like most diets. And there is no need to fast or eat less as such.
But it does not mean you should overeat and not listen to your body. Overeating often happens because we’re eating while distracted, stressed or in a rush.
Whenever you sit down for a meal, chew slowly, savour every bite, and drink water too. This helps you stay mindful and aware of how much you’re eating.
The low carb high-fat diet can help you burn fat without exercise. For better results, however, try to do low to moderate intensity workout routines.
Yoga routines and strength training are amazing for this and easily adjustable to all fitness levels. Just remember to listen to your body and don’t overdo it especially if you haven’t exercised in a long time.
And that’s it today for the seven things you should do to lose weight on the ketogenic diet. If you have any questions or useful keto tips, let me know in the comment box below.