Are You Struggling​ to Stick to The Keto Diet?


If you are, I’ve got good news for you. The Keto Diet is easy and straightforward to follow, no matter where you live or how much you have to travel.

It’s only a matter of understanding and fully committing yourself to the lifestyle. And why not fully commit? That’s where a lot of folks let themselves down by not committing and sticking to it.

Let’s take a look at the benefits of committing to the keto diet.

  • Weightloss
  • Loss of internal inflammation and water retention
  • Increased energy levels
  • Better sleep
  • Acid reflux disappears
  • Improved libido
  • Stress reduction

That’s a pretty good list of benefits that are nice to have, wouldn’t you say? Once I started to understand how my body works, and I saw and felt the changes, there was no doubt in my mind it works, and there was no chance I was going to regress, ever!

What does keto mean anyway?

Keto is merely a fancy word for eating naturally, as we are supposed to. Why eat nasty processed and sugar-laden foods that make you sick and fat? Sadly, we become conditioned to eat bad foods and drinks from the very start of our lives., as soon as we come off mother’s milk. This all starts with jars of baby food, which are often full of carbs and sugar. Next, enter the candy and ice cream to calm the crying the kids along with all the rest of it.

We are told to eat cornflakes, pancakes, or toast for breakfast, sandwiches for lunch, a bunch of cookies, candy or potato chips as snacks, and then lots of rice or pasta for dinner, along with that tasty bread. And there we have the trap. All of the above makes you sick, very sick over time.


To be keto, you must become a “fat burner” instead of a classic “carb and sugar burner.” It takes time for your body to adjust to becoming an efficient fat burner, about four weeks to be precise. This transition period can be uncomfortable and somewhat stressful. Your system is constantly looking for glucose for energy, and you are depriving it of this fuel source. This process can cause agitation, stress, restlessness, trouble sleeping, constipation, and diarrhea of course, not at the same time!).

All of a sudden, you will notice a shift in how you feel and how your body responds. That’s when you have become fat-adapted, and your body is burning fat as it’s the primary fuel source. I can promise you that’s a very cool and liberating moment and quite a sensation.

Then the ketones, and how that all works. Ketones are protein enzymes your liver produces and shoots into your bloodstream for extra energy when you are running low on fat for fuel. And that’s the magic of being in ketosis or the keto diet. The diet should be called “fat diet” because the core here is about being fat-adapted, the keto part is a side effect. Nevertheless, it’s a neat side effect. You have trained your body to burn fat efficiently and produce your internal fuel source when required.

So how to stick with it, with ease?

Follow my suggested guidelines, and it’s a walk in the park!


  • Cook a lot at home, it’s the healthiest as you know what you’re putting inside yourself.
  • Use lots of garlic, onion, and chili, as well as butter or coconut oil as you cooking base for sauces. This adds flavor and excellent nutritional value.
  • When making dinner, make a bigger portion so you have leftovers for the next day, which you can rustle up with some eggs and a side salad. That way, you are effectively only cooking once a day, which makes things easier.
  • Go for one big grocery shop per week and buy all the vegetables, butter, eggs, etc. you will need for the week, as well as your supply of chicken, minced beef, and steak. If you want to make some fish or seafood, buy it fresh that same day, from the best fish supplier, you can find.
  • Shop organic whenever you can, for meat, eggs, vegetables, etc. That way, you are avoiding chemicals, antibiotics, and growth hormones that conventional animals and vegetables are treated with.
  • Avoid milk unless it is raw milk straight from the farm. Milk is gross; the milk cows are fed antibiotics and growth hormones every day. Their udders are so overused that they often become infected and thus release puss into the milk. The FDA allows a certain amount of puss in the milk. Think about that; you are drinking a sick cow’s puss. On top of that, the milk is pasteurized, and that process kills off most nutrients. Did that turn you off milk? Good.
  • Use organic high-fat whipping cream for your coffee or tea.
  • Support and buy from farmers as much as you can. The closer to the source you can buy your food, the better.
  • Drink lots of room-temperature water with freshly squeezed lemon juice. Lemon juice is packed with antioxidants and vitamin C.
  • Don’t drink any sodas, beer, juices, or mixers. A little wine is okay, as wine is a good antioxidant and low carb.


  • If ordering a burger, always ask to have it served with no bun, but extra salad or sauteed vegetables. Replace the french fries with an egg, avocado, or sweet-potato wedges.
  • The same goes for any dish with rice, potatoes or pasta. Always have it served without those items, and ask for extra sauteed vegetables with olive oil and sea salt, or a large mixed salad.
  • If you fancy sushi, no problem, replace it with sashimi.


  • Always bring a dozen hard-boiled eggs and bacon with you. No matter if you are flying or driving. Your homemade eggs and bacon will travel well, and serve you well until you get to your destination.
  • If you have to eat at airport restaurants or on the road, avoid fast food joints, and try to find a “real” restaurant. The food quality won’t be quite as bad. The same concept as above applies for ordering.

That’s about it. If you follow these guidelines, nothing can stop you from falling back into the sugar and carb monster trap, and you can stay keto for the rest of your life. Don’t forget, the keto diet and lifestyle doesn’t only provide the key benefits I mentioned above.

The keto diet will dial back your years. Eventually, you will look and feel younger, which means your biological age has changed or reversed. If all goes well and you stay committed and add a decent movement plan, you can add years to your life.

Final question: Is this worth the commitment?

Thanks for reading.


Writer, Former Olympic Athlete & Certified Health Coach

“It is my mission to help people regain control of their health, by building a healthy, strong heart, body, and mind, supporting a longer life.”

IG: robhourmontcrunch

IG: robshealthcrunch

Leave a Reply

Your email address will not be published. Required fields are marked *