6 Things You Must Do in Ketosis (+ Free Keto Meal Prep Guide)

The ketogenic (keto) diet has become one of the most effective ways to burn fat, boost energy, and transform overall health. But being in ketosis isn’t just about cutting carbs—it’s about building the right habits to help your body thrive on fat as fuel. Whether you’re new to keto or trying to break through a plateau, knowing what to prioritize can make all the difference.

In this guide, you’ll discover 6 essential things you must do in ketosis to maximize results, avoid common mistakes, and feel your best. Plus, we’ve included a free keto meal prep guide to make your journey easier and more sustainable.

1. Track Your Macros (But Keep It Simple)

Ketosis happens when your body burns fat instead of carbs for fuel. To reach and maintain ketosis, you need the right balance of macronutrients:

70–75% fats (avocado, olive oil, nuts, fatty fish)
20–25% protein (chicken, beef, eggs, tofu)
5–10% carbs (leafy greens, cauliflower, zucchini)

Tip: Use a tracking app or journal when starting out. Over time, you’ll learn portion sizes and won’t need to track as strictly.

2. Stay Hydrated and Replenish Electrolytes

Keto causes your body to shed water and electrolytes quickly. This can lead to the “keto flu” (headaches, fatigue, dizziness). Prevent it by:

Drinking plenty of water
Adding pink Himalayan salt to meals
Supplementing with magnesium, potassium, and sodium if needed

Quick Fix: Sip on electrolyte water or a keto-friendly broth to stay balanced.

3. Prioritize Whole, Nutrient-Dense Foods

Don’t fall into the trap of eating only bacon, butter, and cheese. While they’re keto-friendly, your body thrives on variety. Add:

Leafy greens and cruciferous veggies for fiber
Healthy fats from avocado, olive oil, and nuts
Omega-3s from salmon or chia seeds

Remember: Keto is about health, not just weight loss.

4. Plan & Prep Your Meals

Meal prep is the secret weapon to staying consistent on keto. When hunger strikes, having ready-to-go meals prevents cravings from leading to carb-heavy choices.

Cook proteins in bulk (grilled chicken, boiled eggs, ground beef)
Chop and store low-carb veggies
Pre-portion snacks (nuts, cheese sticks, fat bombs)

Meal Prep Hack: Invest in good storage containers and label meals by day to avoid confusion.

5. Incorporate Intermittent Fasting (IF)

Keto and intermittent fasting work hand-in-hand. Shortening your eating window helps your body:

Burn fat more efficiently
Reduce insulin spikes
Improve mental clarity

Common approaches include 16:8 (fast 16 hours, eat in an 8-hour window) or OMAD (one meal a day). Start slow and listen to your body.

6. Be Patient and Listen to Your Body

Entering ketosis doesn’t happen overnight—it may take a few days to weeks. Be patient and pay attention to how you feel. Signs of ketosis include:

Reduced cravings
Increased focus
Steady energy
Mild fruity breath (from ketones)

Pro Tip: Don’t compare your progress to others. Everyone’s body adapts differently.

Free Keto Meal Prep Guide

Here’s a simple 3-day keto meal prep plan you can repeat or mix up:

Day 1

Breakfast: Scrambled eggs with spinach and avocado
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Baked salmon with zucchini noodles
Snack: Cheese sticks + almonds

Day 2

Breakfast: Chia seed pudding with coconut milk
Lunch: Ground beef lettuce wraps
Dinner: Keto chicken stir-fry with broccoli
Snack: Hard-boiled eggs + guacamole

Day 3

Breakfast: Omelet with mushrooms and cheese
Lunch: Tuna salad with olive oil mayo
Dinner: Pork chops with cauliflower mash
Snack: Keto fat bombs (coconut oil + cocoa + almond butter)

breakfast set egg with sausages side view

Conclusion

Success on keto isn’t about perfection—it’s about consistency and balance. By tracking your macros, staying hydrated, eating whole foods, planning meals, using intermittent fasting, and being patient, you’ll set yourself up for long-term success in ketosis.

Pair these habits with the free meal prep guide, and you’ll always have delicious, keto-friendly meals ready to go.

Commit to these six essentials, and keto will feel less like a “diet” and more like a sustainable lifestyle.

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