Quick Tips for Starting a Ketogenic Diet and Exercise Plan

A ketogenic diet is more than a quick fix; it's a lifestyle. But with that said, there are still some surefire tips to follow when starting a ketogenic diet to set yourself up for success.

A few essential tips implemented into your keto protocol can make a huge difference along your health journey. We'll share some tried-and-true tips to cut the carbs, increase physical activity, and shed excess weight.

Find Your Why

There are many reasons to begin a diet, but the best predictor of success when goal-setting related to weight loss is identifying your core reason for getting healthy—your 'why.'

Fitting into a slinky dress for an upcoming class reunion may serve as sufficient motivation short-term, but your 'why' needs to be something to motivate you to remain disciplined over time.

For instance, avoiding diabetes if it is prevalent in your family or losing 50 pounds so you can run around in the park with your kids are likely better forms of long-term motivation.

There's no wrong point of focus if it keeps you on track. Take some time to determine your 'why' before you get started, but don't allow pondering this element to become a reason to procrastinate as you can alter your 'why' whenever you choose—nothing's set in stone.

There will likely be one goal or person who will inspire you to keep going when the carbs come a-calling, but again there are no hard-and-fast rules here. 

Settle on a shortlist of reasons for starting on your journey to ketosis and rapid weight loss and keep it somewhere that's visible to serve as encouragement on days when your discipline may be fading.

Tell People & Commit 

Aside from writing a goal down on paper, sharing your intentions and commitment with others can help to keep you accountable.

Also, many find they lose more weight and keep it off if they partner up with others to keep one another honest and encouraged.

The effectiveness of embarking upon a health journey in a group setting is the reason for the success of online challenge sites like DietBet or sites like MyFitness Pal, where people can create communities to share their experiences and helpful tips.

Professing your goal to friends or family is a great method to add in another layer of accountability, but sharing your plans is useless unless you commit to the keto lifestyle.

Discipline is vital when initially eliminating the carbs and refined sugars. Listen, our desire to live healthier, and longer lives doesn't suddenly make french fries taste like dirt—let's be realistic.

Our taste buds may change a little on keto, with cravings for sour or bitter foods often increasing as the desire to consume sugar and starch diminishes.

However, there are certain carb-rich foods that we'll always love no matter our target weight. Fortunately, there are many delicious and decadent duplicate recipes to swap into your meal plan as a tasty low-carb alternative.

Think of the foods that made you swoon before cutting the carbs was a priority, and then a quick online search will provide a plethora of keto recipe remixes to try and enjoy.

Pin a few standout recipes that you'll likely love eating on repeat and get to meal prepping so you'll have some keto-approved foods on hand when a carb-rich food craving calls.

Start Now, Don’t Set a Date 

If you're suffering from "Monday" syndrome and keep putting off starting keto for the following week, instead opting to grab drinks after work and inevitably eating some—OK, a lot—of grain-based bread, you need to get started now without having to sweat all the details.  

Utilizing a well-crafted, customized meal plan is an excellent way to reach your goals with ease, but even meal plans are adjustable as your needs evolve. As your weight and lifestyle choices change, you may need to tweak your macros to support your nutritional needs properly.

Also, some more good news is that there's no need to make getting started on keto a huge event that you mark on your calendar and pine over; you can get started at your next mealtime and keep going, so uncomplicated and straightforward.

Again, consider roping a good friend or co-worker in with you as you journey to cut the carbs and check on each other to remain encouraged and motivated.

In addition to mapping out some go-to keto recipes to rely on as you get started, think about which forms of physical activity you enjoy most and carve out time to workout at least a few times a week for a minimum of 30 minutes per session.

There's no time like the present, so try curbing the carbs in your next meal while increasing the fat and keeping protein moderate; you'll be glad that you did. 

28-Day Keto Meal Plan    

It's said to take about 30 days to form a new habit, and the initial month on a new diet is a crucial time to get started on the right foot with any new eating style.

Eliminating guesswork and using a customized and effective meal plan and workout regimen are fantastic tools to guide your efforts to meet your desired goals.

We get that it can feel confusing or overwhelming when starting on keto. How many calories do you need? How much fat should you eat? How much protein is too much on keto? There are many questions most have as they begin the eating protocol.

The answer is that the advised macros are different for everyone, as unique as a fingerprint. A personalized meal plan can prove super helpful on keto, and the recipes we share are delicious!

We want everyone to experience the peace of mind provided by a customized keto meal plan, so we created a quick and easy quiz you can take to get your personalized plan in minutes.

Click here to take our simple questionnaire to get started on your journey to ketosis and effortless fat loss today!

As the adage goes: when we fail to plan, we plan to fail. In addition to getting a diverse assortment of beginner-friendly, full-flavored recipes to enjoy on our 28-day customized plan, you'll also receive a structured yet flexible meal plan to follow in precise order or mix and match as you like.

There's enough to think about every day, and that's just adulting. Treat yourself, and let us take the confusion out of what to eat on keto—the benefits of a solid plan when starting keto are lasting.

Keto Shake (in 3 Flavors)

Organic, whole foods are ideal on a ketogenic diet, but some essential supplements help maintain satiety and ketosis despite the hectic nature of modern daily living.

Meal replacements, like our delicious and nutrient-dense, Keto Slimming Shake, are an excellent addition to any keto meal plan. Whip up a vitamin-rich shake and enjoy it on-the-go, or try any of our creative dessert recipes using the tasty mix.

Our team has crafted three premium flavors that are sure to satisfy any sweet tooth. We offer our Keto Slimming Shake in Strawberry Cheesecake, Banana Creme Brûlée, and Creamy Chocolate—a dessert lover's dream.

If the shake being soy-free and gluten-free, non-GMO, as well as void of hormones, isn't enough, our Keto Slimming Shake will keep you feeling full for hours.

Keto Activate   

Our bodies begin to produce higher levels of something known as ketone bodies for energy once we remove sugar (a.k.a., glucose) as a viable source of fuel.

Keeping carbs low is the easiest way to promote elevated ketone levels and metabolic ketosis. Still, there are supplemental options to consider to provide an added boost when your macros are a little out of whack.

We designed a delicious and healthy exogenous ketone supplement to help initiate or re-enter nutritional ketosis faster if you've had a little more carbs in a day than you intended.

Similar to our Keto Slimming Shake, Keto Activate is a tasty secret weapon to help those transitioning to keto or those in need of a little extra leverage to feel their best while shedding the excess pounds.

OK, enough bragging. Here are some of our favorite Keto Activate recipes that we think you'll adore:

Açaí Almond Butter Keto Smoothie

Ingredients:

Keto toppings: frozen strawberries, blueberries, unsweetened coconut flakes, sliced almonds, pili nut butter, and Lakanto (brown) drizzle

 

Instructions: Blend thoroughly 

Why it works:

Blending an orange and lemon smoothie to get in some magnesium, potassium, and vitamins A and C are easy to do in minutes. The smoothie aids your body in fighting oxidative stress and inflammation. 

The main ingredients are orange zest and lemon juice, but you can also use the zest of limes or lemon and add some Keto Shake strawberry cheesecake powder for an added boost! 

Keto Collagen Chocolate Smoothie

Ingredients:

  • 1/2, medium avocado (ca. 45 g)
  • 1 scoop, Keto Activate
  • 1 scoop, Keto Shake creamy chocolate
  • 1 tbsp, MCT oil 
  • 1 tbsp, chia seeds, soaked in 3 tbsp water for 15 minutes
  • 1 tbsp, almond butter
  • 3/4 cup, heavy whipping cream
  • 1 1/4 cup, water
  • 5, ice cubes

Instructions: Blend thoroughly

Why it works:

It may seem like chocolate is out of bounds on keto, but it's not true: dark chocolate is not only allowed on keto but advised. 

Pure chocolate doesn’t contain fillers and sugar and is a superfood that is rich in antioxidants, which can help prevent many illnesses. 

When combined with chia seeds, almond butter, whipping cream, water, and Keto Activate, you will think you’re drinking dessert while keeping carbs low and ketosis in check.

Micronutrient Matcha Keto Smoothie

Ingredients:

  • 1 scoop of Keto Activate
  • 2 tbsp, collagen peptides
  • 1 tbsp, MCT Oil
  • 1 tsp, matcha powder
  • 1/4 cup, full-fat canned coconut milk
  • 1/4 cup, frozen wild blueberries
  • 1/2 cup, ice
  • 1 cup, water
  • 5 drops, liquid stevia

Instructions: Blend completely 

Why it works:

This smoothie provides a healthy mix of superfood and supplements with antioxidant-rich berries to make the ideal keto smoothie.

The shake's ingredients include matcha powder, wild blueberries (fresh or frozen), Keto Activate, MCT oil, collagen peptides, water, full-fat canned coconut milk, and stevia for an outstanding taste and a boost of nutrients that fight free radicals.

The Ultimate Keto Multivitamin   

Eating a diet rich in healthy fats and nutrients is ideal on keto, but supplementing with a high-quality multivitamin is essential to round out your health plan because none of us is perfect, and our diets aren't always impeccable. 

Our time-release formula multivitamin is rich in CoQ10, biotin, and Vitamin E, with energy-boosting MCT Oil. Plus, our proprietary blend also contains zinc to help boost immunity and metabolic function.

Slim21 Challenge  

It takes about 21 days for most people to form a new habit, and that's why the Slim21 Challenge is an excellent way to start the ketogenic diet. Plus, we have a private support group on Facebook to keep you focused, motivated, and encouraged.

Starting a new diet can be challenging. What to eat and how much can seem perplexing and frustrating, but there's no need stress out over the details.

We offer a 21-day meal plan that can get you a solid start on keto, and the meals are irresistible.  

Click here for more information on the Slim21 Challenge to begin your keto journey with a plan and a roster of easy and tasty recipes. 

Summary 

There are many health benefits associated with eating a ketogenic diet. Whether the goal is weight loss, to lean out, or to manage disorders like insulin resistance or epilepsy, the diet is incredibly helpful.

Consider the tips we've mentioned to begin cutting the carbs and increasing physical activity to jumpstart your journey, and you'll soon achieve nutritional ketosis and reap the many benefits of keeping it keto. 

Sources

  1. Kossoff, E. H., & Freeman, J. M. (2004). The Ketogenic Diet. Epilepsy and the Ketogenic Diet, 53–61. doi: 10.1007/978-1-59259-808-3_3
  2. Ballaban-Gil, K. R. (2004). Complications of the Ketogenic Diet. Epilepsy and the Ketogenic Diet, 123–128. doi: 10.1007/978-1-59259-808-3_9
  3. Sperling, M. R., & Nei, M. (2004). The Ketogenic Diet in Adults. Epilepsy and the Ketogenic Diet, 103–109. doi: 10.1007/978-1-59259-808-3_7
  4. Ketogenic Diet and Metabolic Therapies. (2016). Oxford Medicine Online. doi: 10.1093/med/9780190497996.001.0001 

konsciousketo Admin

At Konscious, we channel our passion for elevated living to create the highest quality and best tasting ketogenic products available. Our mission is to empower you to reach your full potential, so you can look and feel your best, every moment of the day. Konscious is a homecoming: a homecoming to you, to the way your body is built to exist.


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