Are you new to the keto diet and looking for practical everyday tips? Or maybe you’re still learning about keto and aren’t sure how to approach it? No matter where you are in your keto journey, there are always ways to keep it realistic and sustainable. For those exploring options for keto meal delivery in Toronto, understanding these essentials can make your routine easier.
Below, let’s dive into some common do’s and don’ts of the keto diet. Read on to learn more with us here at MealFix.
Do: Eat under 50g of Carbs Per Day
Ketosis is the cornerstone of the ketogenic diet. It’s a metabolic state in the body that occurs only when carbohydrate intake is significantly low. When this happens, the body switches gears and starts burning fat rather than carbohydrates (which is typically the first energy source). It takes a few days for the body to enter ketosis, where you’ll need to consume under 50 grams of carbs every day.
Here’s the kicker. There’s a difference between net carbs and total carbs in the body. Total carbs include various sources of carbohydrates, including sugars, starches, fibres, and sugar alcohols. Net carbs, on the other hand, are only carb sources that directly impact blood sugar levels.
Keto measures net carbs. As a result, net carbs do not include fully digestible fibre or sugar alcohols, which are not fully digested.
Do: Prioritize Healthy Fats
While keto focuses on a healthy split of fats and proteins, not all fats are made equal. Unfortunately, many of the most popular (and yes, also delicious) keto-friendly foods like butter, heavy cream, cheese, bacon, and fattier cuts of red meat are high in what’s known as saturated fats. Saturated fats are solid at room temperature and should be consumed in moderation. Trans fats, on the other hand, are best avoided altogether.
Does this mean you need to completely remove these fats from your diet? Not quite. Instead, focus on how you can replace these fat sources with more beneficial fat sources when possible. This includes omega-3 fatty acids, found in salmon, walnuts, and chia seeds, as well as monounsaturated fats, found in avocado, olive oil, and almonds.
Don’t: Forget About Quality of Meals
Just like any diet, it’s not only about ‘how much’ you eat but also the overall quality of your meals. It’s easy to overlook nutritional quality when busy counting carbs. As a result, some will adopt a ‘dirty keto’ diet as a means to stay within their carb limits. Dirty keto is a regular keto diet with normal carb limits, but without a focus on the nutritional quality of foods.
We get the appeal. But the truth is, taking 10 minutes out of your day to plan a nutritionally complex and complete meal makes a real difference that you can feel. For example, colourful vegetables pack a punch in essential nutrients that support bodily functions. Red bell peppers, purple cabbage, tomatoes, eggplants, and spinach all offer complex antioxidants, while each has under 5 grams of carbs per serving.
Don’t: Limit Your Meals
The biggest hidden pitfall of any diet? Consistency. Keto is no different, with many ending up falling off the wagon before seeing any real progress. Skipping carbs doesn’t have to mean endless lettuce wraps or depriving yourself of the foods you want. It simply means making healthy choices and finding alternatives to stay within ketosis.
The truth is, keto often requires you to get in touch with your inner creativity. But once you do, managing day-to-day meals becomes much easier. This is also where additional support with keto meal delivery in Toronto can help keep things fresh.
Here are some quick tips for keeping keto meals fresh:
- Change up cooking methods! Airfrying for crispiness or pan-cooking for a stunning sear are among the most underrated ways to enjoy meals.
- Feeling burnt out prepping food? Experiment with no-cook keto!
- Don’t forget about spices and herbs! Adding a touch of dill for freshness, or paprika for fragrant warmth, can be a game-changer.
Hold the Carbs, Keep the Flavour
Since 2015, MealFix has been providing Southern Ontario with delicious, culturally authentic meals with our own keto spin. We believe that you don’t need carbs to have a meal worth looking forward to every day. See it for yourself and check out our rotating, curated menu of stunning keto favourites. Then, when you’re ready to enjoy keto meal delivery in Toronto, sign up for our mailing list to get 25% off your first order and one month of free delivery!