How to be Successful at Keto

successfulI’ve been eating a keto diet for about eight weeks now, so it might seem a little bit rich for me to be preaching to you about how to be successful at this as it’s still early days, relatively speaking. However, when I went keto I went HARD keto, going from eating what I wanted every day to limiting myself to less than 20g of carbs straight away so my learning curve was steep to say the least. I’m not claiming to have all the answers or a world of experience, but there are a few things I wish I’d known before starting keto that would have made life a lot easier. Here’s a few things that I think would really help anyone planning to start a ketogenic diet and to be really committed to it:

Clear Your Cupboards

It’s a fact that the vast majority of Western diets are heavily geared towards being based on some sort of carb. Before I went keto, EVERY SINGLE MEAL would have had some sort of bread, potato, rice or pasta with it, which means that when I started my cupboards were packed with bags of pasta, bags of rice, various bread products and frozen potatoes in every form. None of this was of any use to me anymore, so aside from the things that I kept for my daughters I got rid of everything. Clearing the way like this was not only a symbolic binning of my old lifestyle but also a way to allow me to see my eating habits for what they SHOULD be. Where I’d once stored unhealthy carbs, now I stored things which were carb free and on-plan.

Plan Your Meals

When I say “plan”, I mean really PLAN. Research keto recipes, have an idea of meals you can eat and what you need to buy to make sure you aren’t left hungry when you get home. Standing in a supermarket with an empty trolley and no idea of what you want to buy is a massive pain in the bum and makes eating keto harder than it should be. Write a list of meals and snacks, break them down by ingredients and be prepared when you get to the shops.

Have Keto Snacks to Hand

This is kind of an extension to the point above, but being hungry and discovering there’s nothing keto friendly in the house is so annoying, especially on days when you’ve exercised and you’ve got that REAL hunger going (Tell me I’m not the only one who wants to eat my weight in food on deadlift days?!). All of the suggestions in my keto snack post are great, and there are LOADS of suggestions around the internet of things you can snack on which are low carb.

Use MyFitnessPal

You may prefer a different app for calorie and macro counting, but for me MyFitnessPal is an absolute essential. As well as allowing you to track your macros religiously, it allows you to enter recipes to calculate the carb count, keep track of your weight, your exercise and even how much water you’ve drunk (I don’t really use this feature but I’m sure it’s handy if you’re someone who forgets to hydrate). It’s been indispensable for me since I started counting carbs and I think I’d be totally lost without it.

Know Your Carbs

As I mentioned above, keto has been a learning curve and never more so than when I’m thinking about meals. There have been loads of times that I’ve cooked and eaten something only to discover that it had a MUCH higher carb count than I realised. Add your meals to your app BEFORE you eat them if you aren’t sure and really acquaint yourself with every nutritional information section on food packaging because there are hidden carbs in SO many things!


Remember Calories

Not everyone who eats keto counts calories but if you’re trying to lose weight then you probably are. A couple of times, I’ve eaten a variation on something I often eat and found myself completely scuppered by the difference in calories. For instance, I often eat prawns in a seafood sauce that I make from mayo and low sugar ketchup and this comes in at around 200 calories. Last week, I was rushing around and grabbed a pre-made pot of crayfish tails in dill mayo, thinking it would be much of a muchness with what I already eat, gave the carbs a cursory look and forgot the calories. To my shock, this pot contained almost SEVEN HUNDRED calories and basically left me nothing for the rest of the day! All I’m saying is, pay attention to ALL of the macros!!

Three Ingredient Keto Chocolate Pudding

three ingredient keto chocolate puddingWhen you eat a keto diet, it’s really common to feel get totally sick of only eating savoury foods. There are, of course, a few sweet things that you can have (like the 10-cal jellies I mentioned in this post) but largely low carb means sugar free and therefore not very sweet! Sometimes, I just need something sweet to shove into my face but I need to be able to do this without taking masses of extra calories and without going totally off plan, which forces me to be a little more inventive with what I eat. Necessity (and a sweet tooth) being the mother of invention, and all that. This is what led me to try making a low-carb, keto-friendly chocolate pudding, using the stuff I had in the house. Here’s what I used:

ingredients keto chocolate pudding

It does’t even warrant a full recipe! All you need to do is measure 100g of Greek yogurt (I use the full fat one because it’s lower in carbs and FAT ISN’T BAD! Also, make sure you get PROPER Greek yogurt because there are loads of ‘fake’ ones which don’t really have the added benefits that proper Greek yogurt has. Fage is a good brand if you can find it), 5g of cocoa powder (usually a heaped teaspoon but you can weigh it if you want to be super accurate) and 1 tbsp of erythritol. Give it a really good mix up, making sure you don’t have any lumps of powder hiding anywhere and then bung it back in the fridge for ten minutes. If you eat it right away the erythritol can be a little bit grainy, but leaving it for a little while helps it to sort of melt in. Obviously, you could use liquid or powdered sweetener if you have it in the house.

And you know what? It was really decent! Obviously it’s not going to be like a proper chocolate pudding, but it’s a damn decent substitute which satisfied my hankering and allowed me to stay on plan. In terms of nutrition, here’s the final count:

5.4g carbs, 6.1g fat and 10,1 grams of protein for just 119 calories! An excellent balance of macros and a tasty way to get some additional fat and protein. I find Greek yogurt really filling and I had this for brunch with a handful of peanuts, which left me feeling satisfied until dinner. If you’re also dairy-free, you could try making this with the coconut yogurt substitutes I’ve seen (although I can’t vouch for the carb count in those as I’ve never had them). Let me know if you give this a try or if you have any of your own variations.