How to stick with a keto diet once the honeymoon is over

A long-term ketogenic diet brings lots of benefits, but a sustainable approach is needed to make sure the new habits you’ve embraced are lasting.

Keto is the No.1 diet for women in 2022 and one in 10 Aussies plan to give it a try this year, according to research conducted by Finder. 

It’s not only sustainable weight loss that has millions of people embracing keto – studies show it may also assist with increased energy and a reduction in visceral fat, triglycerides, blood pressure and bad cholesterol.

So, what exactly is a ketogenic diet and how do we get on board?

Burning fat for fuel

The keto diet is a low-carb, moderate-protein, high-fat diet.

Essentially, the keto diet works on the principle that when you eat fewer carbs (usually 50 grams a day or less), your body begins to burn fat for fuel.

Typically, the diet is around 75 per cent fat, 20 per cent protein and five per cent carbs per day.

This puts your body into a metabolic state that is called ketosis. 

Without the carbs, your body has to burn fat (rather than sugar) for energy.

Several studies have shown significant weight loss on keto, without having to count calories.

What you need to know about staying in a state of ketosis

Given that keto is more a lifestyle than a diet, there are a few handy tips worth knowing that will help you maintain a state of ketosis – because taking a sustainable approach is the best way of ensuring your new habits are long-lasting:

1. Vigilance is key

To have such a small amount of carbs, you need to be vigilant about your food choices. Which means protein-dense and fibre-rich foods are in, and calorically-dense processed foods are out.

2. Plan ahead

Make sure you have keto-friendly food in the house and plan your meals ahead of time so you’re not tempted to grab carb-rich takeaways when you’re pressed for time.

3. Measure and track

Use an app to track your macros and don’t stray too far from your macronutrient goals by sneaking in extra ingredients which will send you off track.

4. Find a trusted keto partner

Ever since the keto wave rolled Down Under, a lot of so-called keto brands have emerged on the scene.

But when you’re trying to get into ketosis and stay there, you have to know what you’re eating is genuinely keto-friendly. 

Enter Australia’s keto pioneer, Locako (low carb keto).

The first brand to bring collagen snack bars and collagen coffee creamers to Australia, Locako is run by a mum who has been on keto for more than a decade. 

Ally Mellor started Locako to ensure Australians had access to clean, healthy and nutritious products that meet the strict requirements of a keto diet or can be enjoyed by anyone embracing a low-carb or low-sugar diet.

There are no nasties in Locako products, only clean, healthy ingredients such as collagen sourced from pasture-raised cows; MCT oil powder extracted through distillation without chemicals or solvents; and pure native monk fruit extract that has minimal impact on blood sugar levels.

Ally is always innovating and trying to elevate the experience for the growing number of Australians embracing a keto lifestyle. 

In addition to collagen powders, creamers, bars and balls, Locako’s range now includes Keto Vitamins and Keto Meal Replacement Shakes to make sure you’re getting enough healthy fats and proteins to sustain ketosis and give you the micronutrient support you need, even when on the go.

Ally explains there are a few things to watch out for when looking for a true keto-friendly product. 

“Many contain pea protein, which has too many carbs, dates are a no-no for keto, and if sugar is present, especially high up the ingredients list, it won’t support ketosis,” she says.

“All of Locako’s products, even the tasty treats like our new caramel cookie dough ball, available exclusively at Chemist Warehouse, contain less than 10 per cent carbs and only natural sugars to get the keto tick.”

* This post is brought to you by Locako. Always read the label and follow directions for use. Vitamin supplements should not replace a balanced diet. If symptoms persist, seek the advice of a healthcare professional.