A Day In The Life Of The Keto Diet
The popular ketogenic diet is a high-fat, low-carbohydrate diet that touts many health benefits and success stories. The standard ketogenic diet recommends a ratio of 75% fat, 20% protein and 5% carbohydrates. This involves restricting high carbohydrate foods like root vegetables, legumes, fruit, grains, sugary foods and alcohol and increasing intake of healthy fats like lean red meat, eggs, avocados and nuts. This is not an easy feat for most of us carb-loving Americans, but with study after study proving the health benefits, the effort is worth the reward.
Low carbohydrate diets like the ketogenic diet have been proven to result in significantly more weight loss when compared to low-fat diets. It has also been proven to lower cholesterol, triglycerides and LDL, contributing to overall heart health.
A little mindfulness goes a long way
A little mindfulness goes a long way in sustainable success on keto. Here are a few touchstones to refer to each day to stay on track.
1 - Identify Your Goals
While most people don’t have just one goal in mind when starting a keto diet plan, most can identify one main driver. Is weight loss driving your decision? Perhaps you’re looking for more energy throughout the day? No matter the goal, be sure to make time each morning to remember why you started this journey. Write it on a post it and stick it on your mirror, or make a quick note in your phone.
2 - Start with the Basics and Build From There
If you don’t fully understand the basics of a ketogenic diet, then you’re setting yourself up for failure. Understanding the affect a keto diet has on your body will give you the tools you need without having to constantly reference a keto-friendly food list. Especially at the beginning of your diet change, refer to the basics. Each day, try to learn something new about the keto diet.
3 - Stay in Your Comfort Zone
Once you’ve identified your motivation and learned the basics of a keto diet, it’s time to identify which keto meals and keto snacks appeal the most to you. Identify which keto foods most closely align with your preferred foods. Making small tweaks to your existing diet rather than completely revamping your diet will help you stay on a keto diet for the long term. Instead of fighting cravings for familiar foods, embrace those foods in a keto-friendly way. Craving mac & cheese? Try some keto cauliflower mac & cheese!
4 - Be Open & Share Your Successes
The keto diet is a commitment you should be proud of. Sharing your motivations, goals and restrictions with your friends and family will allow them to help you in your journey. It will also rally a group of cheerleaders to help you when your motivation is low. This doesn’t just apply to your friends and family, but also to everyday dining. Don’t be afraid to ask for what you need when dining out. And, don’t forget to share your successes!
Kеtоѕіѕ mеаnѕ thаt the body hаѕ gоnе frоm using carbohydrates as its ѕоurсе оf fuеl to stored burned fats-almost exclusively.
A day in the life of the keto diet
Below I share a day in life of the keto diet and how it fits into my life. Consider how you can adapt it to fit into yours.
7 a.m. The alarm goes off and I’m immediately craving coffee and carbs. Most of us have become accustomed to some type of carb, like cereal or toast, first thing in the morning. As I brush my teeth, I read the note I stuck on my mirror reminding me of my motivation: “More sustainable energy throughout the day. Avoid the afternoon crash!”
8 a.m. Coffee is brewed and enjoyed black, as milk and sweeteners can contribute a significant amount of carbs. I’m kind of digging the earthy flavors. Since I am used to a muffin in the morning, I made a batch of keto muffins, full of protein and healthy fats, and I’m out the door.
10 a.m. My mid-morning hunger is creeping up. Instead of reaching for my regular granola bar, I mix a quick collagen protein smoothie and it fills me up.
1 p.m. Oops, I forgot we are headed to a group lunch today. When we settle in, I tell the group about my new diet and they’re all really supportive. My co-worker helps me look over the menu to figure out what to order. I choose a burger on a lettuce wrap instead of a bun and a side salad with olive oil and vinegar. My co-worker even joins me in skipping the bun. It feels great to be supported.
3 p.m. This is usually the time of day my energy starts to diminish, so I reach for a healthy keto snack. I am usually craving salty and sweet at this time of day, so I packed a low-carb trail mix of macadamia nuts, pecans, pumpkin seeds and just a little unsweetened toasted coconut. It hits the spot.
6 p.m. Time to start thinking about dinner. Since I had a burger for lunch, I want something a bit leaner. My go-to easy dinner used to be a big grain bowl with salmon and greens but since grains are out, I opt for cauliflower rice instead. I roast some salmon and enjoy it with spinach over cauliflower rice with some avocado. I almost don’t notice I’m not eating my usual grain bowl.
8 p.m. Cue the late night sweets craving. Lucky for me, one of the best keto snacks is a protein cookie! I grab one of my individually packaged cookies and enjoy half before settling in for the night.
10 p.m. Before bed, I run through my keto basics, read a new article on the keto diet and remind myself why I’m in this for the long haul. I’m ready for another keto diet day!
Electrolyse your life
Codeage Keto Electrolytes is a nutritional supplement designed to maintain your body’s balance of electrolyte minerals (sodium, potassium, magnesium and calcium) when you follow a ketogenic or low carb diet.
Any change in diet can be hard on your body and proper planning and support are the key to success in diet and in life. That’s why we designed Codeage Keto Electrolytes.
We started with sodium. People embarking on ketogenic diet will flush a lot of sodium initially and will need to add more sodium to their diet. Codeage Keto Electrolytes allows you to do that without altering the taste of the food you love or when you are fasting.
Then we added potassium. Potassium is often lacking in the diet of people today as even the best food sources of potassium may not have enough to support the body. Keto dieters are often in need of additional potassium. It is a key electrolyte to focus on.
We put in magnesium because most people today are deficient in magnesium and need additional support to feel their best, no matter what diet they are on.*
Finally, we added in calcium as not everyone gets enough calcium through their diet. Calcium maintains bone and teeth strength and helps muscles contract and relax including the heart.
We wanted a simple to use capsule that you could use when you need it. Many sources of electrolytes are difficult to take alone without food, so to support fasting and make it easy, a capsule is often the best choice.
The bottom line
Whether you’re brand new to the ketogenic diet or starting again, the key to successfully implementing a keto diet is to find how it fits into your personal lifestyle. The Internet is full of ketogenic diet recipes and keto food lists, but there is no one-size fits all keto menu. A ketogenic diet plan looks different for everyone and is as unique as the individual following it.