How to Avoid Falling Off the Keto Diet Wagon

Whenever you go on any diet, the urge to quit is strong. After all, you’ve spent a long time nurturing bad eating habits. Choosing a highly restrictive diet like a ketogenic one is even harder for some people.

The key is to pick a diet plan that will work best for you. If you really want to lose weight fast and select a keto diet, then there are some things you can do to strategically prevent yourself from falling off the wagon and adhering to the diet until you reach your weight loss goals.

The first thing is to track everything. One of the biggest problems people have are the sneaky carbs that are in things like ketchup. Tracking ensures you don’t accidentally knock yourself out of ketosis, get frustrated with a lack of weight loss, and quit.

Secondly, you should make sure you’re getting plenty of healthy fats. Your fat ratio should be between 60-75%, and it’s these fats that will create a satisfied feeling in your mind and stomach, preventing you from being struck with hunger, as happens on some low calorie plans.

Healthy fats include things like olive oil, butter, avocado and fats from a variety of meats. This isn’t the kind of plan where you have to avoid marbled meat – in fact, it will help you on a keto diet.

Being on a keto diet also helps curb your sweet cravings, if that’s an issue for you. This is what often causes people to quit a diet. They ban foods from their meal plans. But on ketosis, you can make some sweet keto fat bombs for things like chocolate mousse made from cream cheese, real butter, fake sweetener, cocoa powder, and heavy cream.

For some people, cutting carbs means they start craving fruit that is now off limits because of the heavy carb count. Things like watermelon, peaches, pears and other fruit is loaded with carbs.

But all you have to do to keep on your keto plan and avoid quitting is learn which fruits are keto-friendly. For example, the berries are much better in carb count. You can have strawberries, raspberries, blueberries and blackberries in moderation.

Worst case scenario, before you completely quit, if you’re at your rock bottom and considering it, simply have one day of low carb instead of ketosis and then jump right back on ketosis again.

How to Get More Electrolytes When You’re on a Keto Diet

The keto diet can be the answer you’re looking for if you want to lose weight. However, there is a side effect to the diet that you have to understand and watch out for. Sometimes on the keto diet, your electrolytes can get out of balance.

When that happens, you’ll end up not feeling your best and for your health’s sake, you’ll need to make sure that you get the electrolytes that your body needs. Eating low carb, especially under twenty carbs, means that the way electrolytes are processed in your body changes.

It’s these changes that can lead to an imbalance along with dehydration. The biggest risk is right at the beginning of the diet, but it can happen at any time. Because you’re eating so few carbs, you won’t be needing the same amount of insulin that you once did.

Your pancreas will slow production of insulin. When that happens, your stored glucose ends up well below the amount you once had. You can even reach the point where your body is no longer storing glucose.

Once the body reaches that point, you’ll experience a faster weight loss because your kidneys are kicking into high gear to rid the water, rather than keeping it. With a water weight loss, your drop in weight will be noticeable right away.

You’ll see more pounds lost on the scale than ever before. While losing your water weight isn’t really a problem, what is a problem is that your electrolytes are being lost right along with the water.

When you don’t have the right balance of electrolytes, your body will make this known.
You’ll experience headaches and muscle cramps. You may have digestive problems. Your heart can race and you might feel sick to your stomach or dizzy.

Watching out for your electrolyte balance is something you need to take care of long before it’s ever a problem. Make sure that you have plenty of salt in your keto diet. Salt helps the body hold onto water and you need sodium when you’re on the keto diet.

Without enough sodium, you’ll notice that your muscles aren’t working well and you’ve experiencing pain and cramping. You can use more salt in your food or make dishes using broth, which is high in sodium.

Include foods that are high in potassium in your keto diet. You need potassium for your heart’s sake. Eat foods that are rich in this mineral. This would be something like bacon, or avocado.

Also make sure that you’re also getting enough magnesium. If not, it can cause muscle cramps, high blood pressure, irregular heartbeat, fatigue, nervousness and poor bone health over time.



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Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

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How to Plan Meals on a Keto Diet Plan

Everyone is different in terms of how much or how little they like to plan ahead when it comes to their meals. Some people like to avoid temptation by having everything planned and logged into a tracking system so they don’t go over their carb level.

Others like to have the freedom to eat whatever keto-friendly carb meals they want throughout the day. It’s all up to you. But if you’re a planner, here are some things you can do to make sticking to this diet plan a bit easier on you.

First, you can purchase keto-friendly foods to have on hand in your home at all times. Some of the recipes or meals call for unique ingredients, such as coconut oil, and you want it to be convenient for you to prepare your foods.

Second, you can meal prep your favorite keto-friendly foods ahead of time. Some people meal prep on a weekend so they have everything ready a week at a time. Others only prep everything the night before, so it’s completely up to you.

A third way of planning is to think about what you want to eat for breakfast, lunch, dinner and snacks and then log them into your carb tracker the night before. That way, you know exactly what you need to fix and how many net carbs it will be.

Another way to plan ahead is to educate yourself about which foods are carb-friendly, and which items on your favorite restaurant menus are going to help you stay in ketosis. If there aren’t any, you can plan ahead about how you’ll place an order tailored to your needs.

Some keto dieters even plan for temptations they might be around. Not everywhere you go will be free from the lure of carb-laden foods. So you have to be ready when you’re in enemy territory.

Some dieters have a keto-friendly snack in their bag in case they’re put in an awkward situation where the only foods being served are those overflowing with carbs. You can take out a snack bag of pecans or a string cheese, for example and satisfy your hunger without being forced to cave.

If you’re active in outdoor activities, if you travel or if you have to be away from your home for any amount of time, you can plan to take snacks along with you then, too. Even if you simply drive a lot for work, you may want to have something on hand for those moments when hunger strikes.




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