Build The Best Keto Custom Plan To Last - Nutiro

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Build The Best Keto Custom Plan To Last

Build The Best Keto Custom Plan To Last
sarah baker -

Written by

Sarah Baker

Nutritionist @Nutiro

The keto diet is known for its health-conscious approach to weight loss and healthy eating.  Rather than simply cutting out certain foods, the macro meal plan for weight loss works to supplement what you’re cutting down on with what you need more of to make up for the change.  It accounts for the transition your body needs to go through as it acclimates to your new diet, helping you adjust faster while still working towards your health goals at a steady pace.

A keto custom plan is a great way to ensure that you are getting the nutrients you need while still following a ketogenic diet. There are a few things to keep in mind when creating your own keto custom plan:

1. Make sure you are getting enough protein. Protein is essential for keto dieters, as it helps to keep you feeling full and satisfied. Aim for around 1 gram of protein per pound of body weight each day.

2. Eat plenty of healthy fats. Healthy fats are key on the keto diet, as they help to keep you feeling full and satisfied. Try to include a variety of healthy fats in your diet, such as olive oil, avocados, nuts and seeds.


Also Read: Ultimate Guide on How To Meal Plan



Update Your Health Goals macronutrient diet plan



Speaking of pacing, it’s important to remember that keto doesn’t just work well, it can also work fast.  Your starting health goal may be to lose twenty-five pounds, but then what?  It’s possible to lose quite a bit of weight in one month alone, and after you lose it you’ll need to make some changes to your custom meal planner to better optimize your macronutrient diet plan.  Going off the keto diet can cause you to gain that weight right back, but staying on the diet you’ve created as it is can cause you to lose more weight than expected.



This is one of the reasons that keto is criticized as not being a long-term sustainable dietary option.  Treating it as a ‘yo-yo diet’ can result in fluctuating rapid weight loss and rapid weight gain.  It’s an understandable concern, especially when you consider that keto is all about protein and fat.  Unfortunately, many people have been known to take to eating junk food that’s lacking in nutritional value as it technically constitutes as keto.  Couple that with the fact that many healthy keto-friendly foods can, in heavy amounts, can be hard on your cholesterol levels or high sodium level. 


That’s why, if you’re going to stick to a ketogenic diet for the long-term, it’s necessary to be sure you’re getting plenty of variety in your diet.  If you continue to eat the same foods that you did when you started keto you might be giving your body too much of one thing and not enough of everything else. 


A meal plan generator that focuses on macros diet meal plan can help you find a variety of foods that give you what you need in the right amounts.  By updating your health goal regularly and adjusting your meal plan accordingly you’ll never have to worry about too much or too little of something.



Keto as a ‘Strategy’



Another way to look at your keto custom plan is to think of it not as a diet at all, but rather a strategy or type of management.  It can be weight-loss management or managing symptoms of a chronic illness.  Thinking of it as an approach to something, rather than the thing itself, makes it easier to be more flexible in your thinking and avoid something too rigid that can be a detriment to your health later on.  For example, instead of thinking of keto as a diet that requires you to cut out certain food groups and instead look at it as an approach to healthy eating by reducing how much of certain types of food you have.  The types of foods that you reduce and by how much will naturally need to change over time, based on where you are in your health journey.



‘Diet’ is strict by design and focuses almost exclusively on what not to do.  You’re more likely to find yourself saying ‘I can’t eat that because of my diet’ because of how many foods you’ll be cutting down on.  ‘Strategy’ on the other hand focuses on what you should be doing, and the objective is a victory of some kind.  Healthy eating is something that you should celebrate and enjoy, not feel restricted by.  Your mentality towards your keto custom plan can play a huge role in how successful it is (or isn’t).

Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.


Also Read: Keto Meal Plan Ideas

Listen to Your Body



Unfortunately, there are some things about keto, like intermittent fasting with keto, that we simply don’t have enough data on in terms of creating something that’s sustainable for the long term.

If you often find yourself dealing with headaches, fatigue, or gastrointestinal distress after you create your keto custom plan, it’s possible that there’s another issue you’re not taking into consideration or aren’t aware of.

There may be some critical micronutrients you’re missing and need to find keto-friendly foods to bring them into your diet, perhaps through a meal plan generator or a daily multivitamin.  Or you may have an underlying health concern that’s being exacerbated by intermittent fasting and fluctuations in your caloric intake. You should always consult your physician to see what’s right for you and before making big changes in your diet.



Frequent headaches, nausea, or fatigue may be a sign that your body isn’t at peak performance and you’re not getting enough nutrients.  This doesn’t mean you can’t enjoy a keto lifestyle, but it does mean you’ll want to seriously reevaluate what you’re putting in your body and what effects it may be having on you. 

Before embarking on your keto journey you should consult with your primary care physician for any insight on your individual health needs that trendy keto social posts and member groups may neglect to mention.  The goal is to create a sustainable healthy lifestyle, and that can’t happen if you’re forcing your body to endure things that simply aren’t good for you.

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About the author

We are here to support you on your journey to good eats with more healthy food options at your fingertips. Use our Nutiro customized meal plans and take the guesswork out of eating balanced meals for whatever meal options you prefer - Clean Eating, Keto, Paleo, Gluten-Free, Vegan - for any time throughout the day - breakfast, lunch, dinner, and snacks. Just like Sarah, we want to make YOU the hero of your own healthy eating lifestyle and help you make good choices with our Nutiro meal plan generator. Sign up and become your own hero in the Nutiro community!