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9 Ways to Customize Your Keto Diet

The keto diet has a reputation for being strict and regimented. Some guidelines you do have to follow, particularly concerning carbohydrate intake. However, just as a Primal diet allows plenty of room for personalization based on food preferences, goals, activity level, and more, keto diets can actually be quite flexible. In fact, once you’ve successfully made the transition to keto, I think you should make adjustments to ensure your diet feels sustainable and works for your life. That said, all of the suggestions below are totally optional. They aren’t inherently better than whatever you’re doing now. If you’re happy with your current diet, there’s no need to change it. I know, though, that many of us in the MDA community are questioners or enthusiastic self-experimenters, always up for trying something new and looking for ways to tweak and optimize our diets and lifestyles. I’m all for self-experimenting and developing your personal expression of keto, one that you find easiest and most enjoyable. So, without further ado, here are nine things you can do to personalize your keto diet. 9 Ideas for Creating a Custom Keto Diet 1. Increase Carbohydrate Intake The Keto Reset recommends a carb intake of about 50 grams per day (total, not net) for most people, perhaps down to 30 grams for folks who are sedentary or insulin resistant. Other keto protocols recommend capping carb intake at 20 grams or less. That’s tough to do unless you’re sticking to a fairly limited range of foods. A small handful of macadamia nuts or blueberries represents a quarter of your daily carb allowance if you’re trying to stay under 20 grams. One big-ass salad can put you near or even over your limit. Some people need to keep carbs that low for medical reasons. There’s no need for the rest of us to be that restrictive, especially not if it makes your diet difficult and unenjoyable.  Even 50 grams may be overly conservative for some people. Athletes and other very active folks can probably go above 50 grams per day and still stay in ketosis, especially if they time their carb intake around training. 2. Decrease Carbohydrate Intake In the Keto Reset community, I see fewer people overeating carbs than restricting carbs unnecessarily. Still, there are a few reasons someone might want to consider decreasing their carb intake: To increase ketone levels for specific medical purposes (on the advice of a doctor or nutritionist) or as a self-experiment Still experiencing unwanted sugar cravings Dealing with insulin resistance or poor glycemic control Trending toward a carnivore or carniflex approach 3. Increase Protein Intake Just a few years ago, the prevailing wisdom was that protein intake should be kept to low-to-moderate levels on a keto diet. Now, a growing number of folks who identify as keto are eating meat-centric or entirely carnivorous diets. Anecdotally, many people feel better, experience greater satiety, and have an easier time losing weight when they increase their protein intake (if they were on the lower end … Continue reading “9 Ways to Customize Your Keto Diet”

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