Many people have been successfully eating a low-carb, high-fat diet like keto for several years, while many others give up after only a few days to a few weeks. So, what is the difference between these two groups? The difference between a fad diet and any other diet is the ability to maintain it over time while maintaining the benefits presented, such as weight loss. Eating a healthy ketogenic (keto) diet will be more effective when certain healthy habits are in place. When learning new habits, remember that even though they may take time, once habits are formed, they will make the keto diet easier and beneficial to your health.
Through years of reviewing and researching the science of ketosis and studying those who have maintained a successful keto diet over time, I have observed several common traits and habits among them:
1. Successful keto dieters take time to plan and prep.
Being willing to prioritize your health and taking the time to plan, shop, cook and prepare healthy foods/snacks for the week is key to maintaining a healthy keto lifestyle. If you find that you are constantly reacting to the day, you are more likely to miss the mark.
2. They stay educated.
If you want to be successful at something, you need to study and educate yourself about this “thing” on a regular basis. There are tons of keto books available to help you understand the science behind ketosis and why this diet works so well for so many people.
3. They allow for flexibility.
Once you are free of the keto flu and have adapted to the fats, you can allow some flexibility when needed, such as during holidays, social events, travel, etc.
4. Successful keto dieters are willing to make diet adjustments and troubleshoot for success.
Understand that your diet will continue to change because you will continue to change. Over time, you will likely need to line up and adjust your diet so that it changes and adapts with you.
5. They realize the diet is not a one-size-fits-all.
Some people need a little more carbs, while others need a little less. We are all very different, so just because something works for one person doesn’t necessarily mean it will work for you. Don’t stick to someone else’s keto, learn to tailor it for you!
6. They’re all in.
Be determined, motivated, and completely ready to make a change. It’s hard to find success sitting on the fence …… Be Fully Committed If you need motivation, be inspired by the success of others who have found joy on the keto diet.
7. They practice patience.
Some people find success right away, while others have to struggle a bit. More often than not, with patience, success will find you. Don’t give up! Don’t give up.
8. They’re self-aware.
I have noticed that successful people in any aspect of life are generally very self-aware and able to recognize and manage their own responses to change and circumstances. Know your strengths, recognize your weaknesses, and own it all!
9. They assess other aspects of health like sleep, stress, and physical activity.
Health is so, so much more than nutrition. Successful keto patients seem to recognize this. Not only are they very aware of the types of foods they allow into their bodies, but they value and understand the importance of sleep, minimizing stress, and maintaining an active lifestyle. All of these factors play an important role in maintaining a healthy weight and living a healthy life.
10. Successful keto dieters limit processed foods.
Ketosis or not, processed foods can make us feel bad in the long run. Processed foods wreak havoc on our bodies, leading to chronic inflammation, poor nutrient absorption and ultimately sabotaging your success in ketosis. Always eat whole, fresh foods.
11. They don’t get hung up on numbers.
This applies to scales, keto and macros. In the beginning, tracking can be helpful, but over time you need to let go and listen to your body. Remember, self-awareness… You don’t need a number to tell you how you feel.
12. They keep it simple.
Lunch can be a handful of almonds, a few slices of salami, a slice of brie, and a few berries. The meal doesn’t need to be extravagant. Nutrition can be simple.
13. They don’t use the word “cheat”.
This is a real problem. People who have been living successfully in ketosis for years don’t have “cheating” as part of their vocabulary. Eating is not a test! Remember, flexibility is important.
14. They live a life without macros.
Again, in the beginning, tracking macros can help you know where you are and if you are on the right path. However, over time, eating keto should become natural and listening to your body should take precedence over the tracker.
15. Successful keto dieters don’t make excuses to eat off-plan.
Eating unhealthy foods should not be used as a reward or consolation prize. I hear it all the time: “I had a bad day, so I deserve this” or “I’ve been good, so I earned this.” The problem is that this turns into every day. If you want something unplanned, then make a conscious decision to do it, but don’t make excuses.