10 Tips for Following Our Keto-Friendly PlanArticle posted in: Keto Friendly
The Keto Diet alters your body’s metabolism to become much more efficient at burning fat for energy. It works by restricting carbohydrates in favor of healthy fats in order to release ketones (an alternative fuel produced from stored fat) into the blood. Thinking of going keto? South Beach Diet is pleased to offer a Keto-Friendly Plan that offers the benefits of South Beach (nutritious, ready-to-eat meals plus lots of guidance and support) so you’re set up for long-term success.
The South Beach Diet keto-friendly plan is designed to deliver about 40 – 50 grams of “net carbs” (i.e. total carbs less dietary fiber and sugar alcohols) per day. It is not intended to allow individuals to achieve or maintain nutritional ketosis.
Ready to get started? Have you already begun? Here are 10 things to remember when you’re following our Keto-Friendly Plan:
1. Include more Keto-Friendly Options in Your Meal Plan
To help ensure you are selecting the South Beach Diet meals with the least amount of net carbs, be sure to filter your search to the ”Keto Friendly” option when you’re choosing your South Beach Diet breakfasts, lunches, dinners and snacks. In Phase 1, our nutritionists have specially selected your South Beach Diet meals and designed a menu to ensure you are not consuming more than 40 grams net carbs each day. To maintain a diet of no more than 50 net carbs each day in Phase 2, we recommend choosing the majority of your South Beach Diet meals from those filtered as “Keto Friendly.”
2. Less Veggies, More Fats
Instead of five non-starchy vegetable servings a day, you’ll only eat three servings of veggies per day. Include non-starchy veggie options that contain the least amount of net carbs. We love celery, lettuce salads, eggplant, asparagus and cucumbers! Each day on the South Beach Diet you also get to include up to three Extras. On the South Beach Diet an Extra is any food that contains no more than 35 calories and six grams total carbs; however, on the South Beach Diet Keto-Friendly plan we recommend Extras contain no more than two grams net carbs. Try to include Extras that deliver a serving of healthy fats, such as one teaspoon of olive oil (toss it with lime juice and lettuce for a delicious salad!). Check out the Keto-Friendly Grocery Guide for more non-starchy veggie and Extra suggestions. Most Keto Diets allow foods high in saturated fats (butter, fatty cuts of meat, and processed meats) but here at South Beach, we want you to stick to unsaturated fats that come from foods like nuts, seeds, avocado, fish and plant oils because of the heart-health benefits. However, keep in mind while foods like nuts provide healthy fats, they also contain some carbohydrates. So, while they are allowable, we recommend limiting if your net carbs are creeping above the 40 – 50 grams of net carbs per day limit.
3. No Beans, Legumes or Fruits
Your goal on the Keto-Friendly South Beach Diet is to keep your overall daily net carbs within the 40 – 50 gram range which means even good carbs like beans, legumes and those in most fruits are off limits except for occasional indulgences or what’s already included in South Beach prepared meals. Stick to non-starchy veggies only, like leafy greens, cauliflower, broccoli, mushrooms and zucchini.
4. DIY Days Still Apply
Just as you would on the traditional South Beach Diet, you’ll eat South Beach prepared foods five days a week and you’ll prepare your own breakfast, lunch and dinner twice each week. For breakfast, eggs and Canadian bacon are permitted; try tuna salad lettuce wraps for lunch; and have Thai chicken with crushed peanuts over spaghetti squash noodles for dinner. Use your South Beach Diet handbook or tracker app to record what you ate and to look at the nutrition facts of an ingredient if you’re out and about and are unsure of whether it’s an approved food. You can find more Keto-Friendly Plan recipes right here on The Palm!
5. Water is Essential
Your fiber intake is reduced on the Keto Diet with the elimination of whole grains, beans and legumes. Thus, it’s imperative for your digestive system to drink sufficient amounts of water daily to ward off constipation. We recommend drinking at least 64 ounces per day on the South Beach Diet and that also applies when you’re following our Keto-Friendly Plan as well. Water keeps you fuller longer, prevents overeating before meals and may boost metabolism if it’s ice cold.
6. Don’t Think You’re Exempt from Exercise
One of the reasons the Keto Diet is so popular is that you don’t have to exercise to lose weight. However, decades of research confirms that exercise improves health and can extend your life. Adding a little as a half hour of moderately intense exercise a day can help you reduce your risk for heart disease, diabetes, depression and cancer. Exercise helps you sleep. It reduces stress. It brightens your mood. It sharpens mental function. And, it can improve your sex life, according to Harvard Health. Did we mention it also accelerates the weight loss process?
7. Beware of Hidden Carbs
Coffees, yogurts, condiments, sauces and salad dressings are loaded with hidden sugars and carbs. And believe it or not, low-fat, creamy and sugar-free foods are some of the WORST carb offenders. To maintain flavor, color and consistency in reduced-fat foods, manufacturers often replace fat with sugar increasing the carb count. Food manufacturers also disguise “sugar” with an alternate name like agave nectar, honey, evaporated cane juice, fruit juice concentrates or corn syrup. Before you buy or order, check the ingredients or ask for the complete nutrition facts. While these ingredients may not necessarily be harmful, they do add extra carbs to your diet, which when not aware of it could take you above your daily 40 – 50 gram net carbs goal.
8. Variety is Key
You could be at risk of for deficiencies in micronutrients, including selenium, magnesium, phosphorus and vitamins B and C if you don’t eat a wide array of nutritious foods. Therefore, it’s essential you compensate for any deficiencies caused by following the Keto Diet. Take a multivitamin, drink a nutrient-enriched shake daily (like the South Beach Shake), and be sure you include your daily three servings of non-starchy vegetables. Pay attention to changes in your health like hair loss, vision changes, aches and pains, or weakness. Simple blood tests can reveal levels of your vitamins and minerals. It’s important to add variety to your meal plan—this includes switching up the Keto-Friendly South Beach foods you choose to include in your daily plan along with your DIY add-ins. Stay away from eating the exact same thing each day and mix it up by incorporating in an array of lean proteins, healthy fats and non-starchy veggies.
9. Have a Holiday Plan
Carbs are king on Thanksgiving, queen at Christmas and just as plentiful throughout the year at special meals and holidays. Communicating with your family and friends beforehand can help you avoid peer pressure, can prevent offense and garner support. Offering to bring a keto-friendly dish is wise so you have something to eat and something to contribute to the meal. Think: Meat and cheese platter, creamed spinach or even the roast beef itself.
10. Allow Yourself Small Indulgences
Along similar lines, remember that you can eat some of your all-time favorite foods. “One of the criticisms of the Keto Diet is that it’s too restrictive and can’t be adopted long-term, which may make it a hard lifestyle choice to sustain long term,” says Registered Dietician Courtney McCormick. “The South Beach Diet Keto-Friendly Plan has been designed to keep the net carbs around 50 grams per day in Phase 2; however, the meal plan still allows for some flexibility to still enjoy healthier complex carbs from time to time.”