Starting a new diet is exciting. You look at pictures of transformations online and begin to visualize how your body will change too. Sticking to your keto diet it until it becomes a lifestyle is where things can get challenging. Today, I'm going to share with you 5 techniques that help me stick to my keto diet for the last few months. The results - lost body fat, mental clarity and more energy than ever before.
1. Start VERY small
At first, it's tempting to go "all out." Motivation is high and the tendency is to push yourself to the limit. You might decide to cook every meal at home when you typically eat out or you may sign up for the gym and commit to working out 3 hours a day 5 days a week. The result - you crash and burn and ditch your goal altogether.
The Answer - Pick the smallest change that you can fully commit to. If you're looking to change your whole diet, start by tweaking your breakfast first. Instead of going to the gym for 3 hours a day, commit to 15 minutes twice per week. The key is to start so small that it's impossible not to do it. Build the habit first and you can ramp up once you gain traction.
2. Eat the same meals over and over
This has been the real game changer for me. Much of the reason why I wouldn't stick to a diet in the past was because I was looking for variety every day. When times were stressful or my willpower was tested, I would immediately rush to a fast food joint. When you eat the same meals every day, you reduce the chance that you'll cheat because you've decided ahead of time. When it comes to diet, repeat the same 3-4 meals over and over. Leave the variety for the weekends.
Here's what my current diet plan looks like:
- Breakfast - Keto shake
- Lunch - Lettuce wrapped cheese burger
- Snack - Chocolate Chip Keto Kookie or a handful of Macadamia nuts
- Dinner - Fatty meat like chorizo and veggies
3. Take food with you
Let's face it, we're not always around the most keto-friendly foods. Whether it's a family gathering or a work dinner, temptation is everywhere. A key to staying on track is to control your environment. I have a backpack that serves as my traveling office and goes with me everywhere. I load that bad boy up with keto-friendly snacks like Macadamia nuts and Keto Kookies (shameless plug). If I start feeling tempted, I'll grab a handful of those babies and chomp them down. This has saved me in a ton of situations.
4. Make it painful to fail
I learned about this concept from Tim Ferriss . The truth is, most people already know how to lose weight. The answer is not more information, but having a REAL reason to change. You can use the power of negative reinforcement to help. For example, snap a picture of yourself in a swimsuit and give it to a close friend. Tell them to share it on Facebook if you don't lose 10 lbs. in 30 days. Do you think you'll lose the weight? Damn right you will!
Here are some less drastic ways to create consequences for not following through:
- Start a betting pool with close friends and put $100 on the line
- Make a public pledge on social media telling the world your goals
- Sign up for Dietbet.com or Stickk.com and put your money on the line there.
5. Don't worry about being perfect
Focus on progress and not perfection. That means being ok with slipping and grabbing a non-keto snack from time to time. Too many people, myself included, have thrown quit a goal because they feel like they've failed. We're all human. The only real failure is giving up.
I'm excited to take part in this journey with you. It takes courage to keep going. I'm confident that if you try these tactics you'll increase your likelihood of making keto a lifestyle.
Are you a keto pro? What are some tactics that you've used to help you stay on track? Let us know in the comments below.
Photo credit: Brian Ambrozy