1. Drink more water - you should drink half your body weight in ounces each day
  2. Eat every 3-4 hours to help protect muscle and keep blood sugar balanced
  3. Get one serving of good fats, protein, and vegetables in every meal
  4. Increase healthy fats - organic coconut oil, grass fed butter, avocado, clarified butter
  5. Cook with good fats, like coconut oil
  6. Eliminate refined sugars - no sugary food or soft drinks
  7. Eliminate flour, wheat, and grains - no gluten - stick to leafy greens for carbs
  8. Choose low-glycemic foods
  9. Keep snacking to a minimum, and make sure your snacks are keto-friendly
  10. If you do snack, try to maintain 3-4 hours between eating
  11. Eat your last meal for the day before 8pm
  12. Get a good night’s sleep - rest is important, try to go to bed before 11pm
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