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I Wanted to Quit Keto, Until I Fixed These 7 Things
The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has gained popularity for its potential to help with weight loss and improve health. However, like any diet, it comes with its challenges. I was on the brink of quitting keto until I made some crucial adjustments. Here are the seven things I fixed that made all the difference.
1. I Started Tracking My Macros
One of the biggest mistakes I made when I first started the keto diet was not tracking my macronutrients (macros). The keto diet is not just about reducing carbohydrate intake; it's about balancing your intake of fats, proteins, and carbs to achieve a state of ketosis, where your body burns fat for fuel instead of glucose.
When I started tracking my macros, I realized I was consuming too many carbs and not enough fats. I used a macro tracking app, which made it easy to log my meals and see my daily macro breakdown. This helped me adjust my diet and get into ketosis more effectively.
According to a study published in the Journal of the International Society of Sports Nutrition, tracking macros can lead to significant weight loss and improved body composition. This was certainly true in my case.
So, if you're struggling with the keto diet, start tracking your macros. It could make a world of difference.
2. I Increased My Fiber Intake
When I first started keto, I experienced digestive issues. This is a common problem, as the diet is low in fiber-rich foods like fruits, vegetables, and whole grains. However, fiber is essential for digestive health and can also help you feel full, which is beneficial for weight loss.
I started incorporating more fiber into my diet by eating more low-carb vegetables, nuts, and seeds. I also started taking a fiber supplement to ensure I was getting enough.
A study published in the American Journal of Clinical Nutrition found that dietary fiber can help with weight management. After increasing my fiber intake, I noticed improvements in my digestion and overall well-being.
3. I Stopped Fearing Fats
Coming from a traditional diet that often demonizes fats, it was hard for me to embrace the high-fat aspect of the keto diet. However, fats are a crucial part of the diet and are necessary to enter ketosis.
I started incorporating more healthy fats into my diet, like avocados, olive oil, and fatty fish. I also learned to differentiate between healthy and unhealthy fats, avoiding trans fats and limiting saturated fats.
According to the American Heart Association, healthy fats can help lower bad cholesterol levels and reduce the risk of heart disease. Once I stopped fearing fats, I found it much easier to stick to the keto diet.
4. I Prioritized Sleep
When I first started keto, I noticed changes in my sleep patterns. This is not uncommon, as the diet can initially cause insomnia or other sleep disturbances. However, sleep is crucial for overall health and weight management.
I started prioritizing sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine. I also made sure my bedroom was dark, quiet, and cool.
Research published in the Journal of Sleep Research has shown that poor sleep can interfere with weight loss efforts. Once I started prioritizing sleep, I noticed improvements in my energy levels and weight loss progress.
5. I Stayed Hydrated
Staying hydrated is crucial on any diet, but it's especially important on the keto diet. When you cut carbs, your body loses a lot of water, which can lead to dehydration.
I made sure to drink plenty of water throughout the day, and I also incorporated hydrating foods into my diet, like cucumbers and lettuce. I also started adding a pinch of salt to my water to replace the electrolytes lost through urination.
According to the Mayo Clinic, staying hydrated can help with weight loss by helping you feel full and boosting your metabolism. Once I started staying hydrated, I noticed improvements in my energy levels and overall well-being.
6. I Listened to My Body
One of the most important things I learned while on the keto diet is to listen to my body. Initially, I was so focused on following the diet perfectly that I ignored signs of discomfort or hunger.
I started paying more attention to how different foods made me feel and adjusted my diet accordingly. If I felt hungry, I ate. If a certain food made me feel sluggish or bloated, I cut it out.
Listening to your body is crucial for any diet. A study published in the Journal of the Academy of Nutrition and Dietetics found that intuitive eating can lead to better weight management and improved psychological health. Once I started listening to my body, I found the keto diet much more sustainable.
7. I Got Support
Finally, I realized that I couldn't do it alone. The keto diet can be challenging, and having support can make all the difference.
I joined a keto support group online, where I could share my struggles and successes, ask questions, and get advice. I also shared my diet goals with friends and family, who were supportive and understanding.
Research has shown that social support can significantly improve weight loss outcomes. Once I got support, I found it much easier to stick to the keto diet and reach my goals.
Conclusion
The keto diet can be challenging, but it's also potentially rewarding. If you're struggling with the diet, consider making some of the adjustments I made. Start tracking your macros, increase your fiber intake, embrace healthy fats, prioritize sleep, stay hydrated, listen to your body, and get support. These changes made all the difference for me, and they could for you too.