Ketogenic diet - a few tips for the keto diet

In previous articles we have learned what theketogenic diet is, how to achieve it, how to behave in it, and even some recipes and tips when visiting restaurants. Today, we'll offer a few more tips on how to adapt to living a ketogenic diet.

Getting used to ketosis is not like changing your phone. When your fat levels get too low, eating a cube of butter isn't enough to bring ketosis back. Here, we give you some advice on how to keep your fat levels high.

1/ BOTTLE OF FAT

Filling a bottle with MCT oil and some low-calorie sweetener is an excellent choice for ketosis. If you want to play it safe, you can opt for olive oil. You may look like an alcoholic if you sip this all the time, but it's pure fat that you'll have available at all times. If your friends want a drink, it will probably even grow some chest hair.

2/ A BAG OF POWDER

Both MCT oil and coconut oil can be purchased in powder form. Load a couple of scoops into a baggie and keep it in your bag or car glove compartment at all times. A little bit of the fatty powder will flavour any of your meals.

3/ A LITTLE COFFEE IN THE CREAM

Some people like to put a little cream in their coffee. You do it the other way around. Put a cup of heavy cream and a shot of coffee in it. The waiter will look at you a little weird, but bring it on, and your ketosis awakening will be on.

4/ TEA WITH COCONUT OIL

If coffee is too much for you, try some coconut oil in your tea instead. Don't worry that coconut oil is a bit stiff. It's liquid at 75 degrees. So we don't recommend it in iced tea. But you can always use powdered coconut oil.

5/ ADD OLIVE OIL

This will probably be the quickest and most enjoyable way to add fat to your meals. Even if you already have a meal with a sufficient fat to protein ratio (below 1.5:1 you risk glycolysis), there is no need to skimp on the fat. When in doubt, reach for oil.

6/ BUTTER SIDE DISH

A vegetable side dish won't hurt your ketodiet, but it won't add anything to it either. A little butter on the vegetables works well. Plus, its fat gives it more flavour.

7/ BUTYRATE TABLETS

When you can't get butter in you anymore, but you still need butyrate, stock up on tablets. Beware, they smell a bit.

8/ A POCKET FULL OF MACADAMIA NUTS

We've mentioned these in our articles before, but they're so good they're worth a recap. Their nutrient content is staggering. If you were to have a reason to go back to pockets, it would be because of macadamia nuts.

9/ ENDURE HUNGER

When in doubt, don't eat. By this time, you're so used to ketosis that hunger is no longer a major issue for you. You can put up with it for a while.

Do you have a menu in front of you and don't know what you can eat? Here are some tips that will work anywhere, anytime:

• CHEESE OMELET

They have this everywhere. Expect 30-40g of protein and about 40-50g of fat. Make sure it has fatty cheese and a whole egg in it. You can even ask for extra egg yolks instead of egg whites.

• COBB SALAD

This one is excellent if you need to add some veggies. Avocado? ✓ Chicken ✓ Bacon ✓ Cheese ✓

Watch out for croutons, too many tomatoes or balsamic vinegar. Liven it up with olive oil, lemon juice and your favorite spices.

• SASHIMI

They probably won't have this everywhere, but it's a good change. Don't eat sushi, though. It's usually stuffed with rice. Depending on your choice of fish, expect 50-60g of protein, but only 20-30g of fat. Top up the fat with butter or sesame oil.

Now you know pretty much everything about ketogenic diets. You even know the details and can fit it all into your lifestyle. All that's left is to achieve incredible results.