The keto diet is a popular option that encourages you to eat as many quality meats and veggies as you can get your hands on. However, you might also want to do a whole food diet at the same time. Here are some tips for going keto and combining a whole food diet.
GOING KETO TIP #1: Stick to the Basics
To start with, you should try to keep your diet as simple as possible, especially when you are trying to combine keto with a whole foods diet. If you are new to keto in general, you don’t want to make it overly complicated. With a whole foods diet, you are trying to avoid anything processed, so your grocery list and meal planning can be very simple. For keto and whole foods, the majority of your meals include meat and veggies, with some nuts, seeds, and a little fruit. Some people choose to have cheese and other dairy, while others don’t. You can also enjoy eggs when doing keto as a whole food diet.
GOING KETO TIP #2: Avoid Packaged and Processed Foods
Naturally, you don’t want anything packaged or processed. This is where many people tend to go wrong with keto. If you are doing with all whole foods, then skip all the pre-packaged low-carb and keto snacks you find in stores. Instead, just stick to what you will be able to prepare at home. You might decide to have some packaged food, like string cheese, but keep it to a minimum as much as possible.
GOING KETO TIP #3: Meal Plan and Prep
This is essential so that you are never stuck with nothing to eat, having to eat out or grab a quick packaged snack. If you want to eat all meals and snacks as a whole food keto diet, then plan out all your meals for the week, get all your groceries, and prep what you can. Put nuts and seeds into portion-controlled baggy, chop fruits and veggies, prepare salads ahead of time, and cook as much as you can before the week begins. By the time Monday rolls around, all your meals are ready to go.
GOING KETO TIP #4: Try to Cook All Meals Yourself
This is the simplest way to be sure you are eating whole foods while on a keto diet. If you make everything from scratch, you are going as whole as possible. Use fresh produce instead of canned, make your own meat instead of buying frozen, use grass-fed butter and free-range eggs as much as you can.
What Are Some Common Mistakes People Make on Keto?
Any time you start a new diet, there is a learning curve where it takes some time getting used to it, and the keto diet is no different. There tend to be some common mistakes people make when they first start keto, but by knowing about them know, you can be sure to avoid them.
MISTAKE #1: Not Tracking Everything
The first thing you need to do when you are on the ketogenic diet is track absolutely everything you consume. A common mistake people make is assuming they know their carb amounts since they are eating a lot of low-carb foods, but are still going over those 50 net carbs a day. The only way to know for sure is to track your macros. This also helps you keep an eye on other macros like your protein, fat, sugar, and fibre. Don’t forget to also add in seasonings, oils, and flavourings as those sometimes contain carbs as well.
MISTAKE #2: Failing to Add in Enough Veggies
While some people can do the keto diet without any vegetables, it is not recommended. You need your veggies for vitamins and minerals, particularly for fibre and reducing your overall protein levels. Veggies help to keep you full and can combat some of your cravings. Try to have at least one serving of vegetable a day, but preferably with each meal.
MISTAKE #3: Constantly Checking Your Ketones
When you are on the keto diet, you are trying to get into ketosis. This is what allows you to lose weight as your body begins burning fat for fuel. Many people need to know they are in ketosis so they will use strips and other monitoring devices to check their ketones. There are many reasons your ketone levels might be off on certain days, so the stress it produces is really not worth it. Just stick to your 50 net carbs a day, focus on healthy eating with the right macros, and you should be just fine with staying in ketosis.
MISTAKE #4: Eating Too Much of Something
With any diet you are on, balance is key. Even on the ketogenic diet, you can have too much of a good thing. Focus on portion sizes and balance out your meals and snacks so that you are not constantly eating just one type of food all the time. There is a possibility you are eating too much of one fat, too much dairy, too much cheese. Try to mix up your meals and snacks, focusing on the overall nutrients as well as those net carbs.
MISTAKE #5: Failing to Prep and Plan
Another common mistake people make is not planning ahead. Keto is one of those diet plans where you really need to keep track of everything you eat. This makes it hard to just grab something without knowing how many net carbs it contains. It is best that you plan all of your meals and snacks ahead of time, and prep as much as you can so you aren’t grabbing for a high-carb convenience food just because you’re not sure what to eat.
Have you tried “going keto”? What were your results? You gotta be careful with going keto as there are so many “extreme” versions of this diet out there…and it can be unhealthy and almost impossible to keep up with.
Share your experience with going keto in the comments below!
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