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| WOMEN'S HEALTH US |
Real talk: The ketogenic diet is very extreme.
Not only do you have to cut out food groups, namely carbs, but you also have to load up on enough fat for it to make up 60 to 75% of your diet. That's an awful lot.
The keto diet most definitely isn't for everyone—what fat loss plan works for you depends on your body type and personal preferences, and many prefer sustained healthy eating rather than cutting out specific food groups.
But for some, it is effective. If you're considering trying the keto diet and want advice from those who've actually lost weight by putting their bodies into ketosis, many will tell you that for them, it was worth it. For some bodies and individuals, it's doable so long as you have a few key tricks up your sleeve.
Such as...
5 KETO DIET TIPS FROM WOMEN WHO'VE TRIED IT THEMSELVES
1. FIND A FEW HIGH-PROTEIN RECIPES YOU LOVE
"My current favourite is stuffed peppers with ground beef and melted mozzarella. And low-carb desserts are key. They kept me from feeling deprived. I used resources like keto cookbooks from authors Carolyn Ketchum and Maria Emmerich, as well as the Facebook page Ketogains, for inspiration." —Allison Caggia, 41, lost 25 pounds in six months
2. GET AT LEAST 50 GRAMS OF PROTEIN A DAY
"In the past, diets have left me so hungry. Now, I maintain a caloric deficit, but I do it while making sure I have enough fat, protein and fibre, which keeps me satiated. For protein intake, I've found that 50 to 80 grams a day is the sweet spot that really gives me energy and keeps me full between meals." —Esther Crawford, lost 41 pounds in five months
Read: I tried the ketogenic diet for weight loss
3. EAT THE KETO-FRIENDLY FOODS YOU ACTUALLY ENJOY
"I build my diet around foods I really like, like Caesar salads, cheese and chicken wings. I stopped feeling guilty for eating them (which I did in the past because they're high fat), and now I actually take pleasure in the food I'm eating. The best part is that my intense cravings have pretty much stopped." —Joanna Wilcox, 33, lost 60 pounds in a year
4. FOLLOW OTHER PEOPLE'S KETO SUCCESS STORIES
"Connecting on Instagram with others who are doing keto kept me motivated. It also helped me think about keto as a long-term healthy lifestyle choice, rather than a temporary diet for weight loss." —Sarah Williams, 25, lost 29 pounds in a year
5. LOOK FOR SWAPS FOR YOUR FAVOURITE FOODS
"I was always able to find low-carb alternatives everything I really wanted to eat—from bread to cakes to sweets. I just googled the word 'keto' and then the food I wanted the low-carb version of. I may have had to do actually bake my own cupcakes instead of eating store-bought, but that made me look at treats as just that: an indulgence for a special occasion, not something to eat every day." —Stephanie Lincoln, 38, lost 120 pounds in one year
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