12 Keto Diet Hacks For Beginners
The keto diet has gained immense popularity over the last couple of years. Thousands of the people who have tried it have made videos and written articles saying how effective it is and how being in ketosis helped them shed the excess fat effortlessly.
In this article, I'm going to break down some keto diet hacks for beginners to help you find success with the ketogenic diet.
Keto is not a diet, but a lifestyle
It may seem contradictory to hear this. After all, everyone (including me) keeps referring to it as the keto diet. Yet, being on a keto diet is more of a lifestyle change.
You're now burning ketones for fuel instead of glucose. Once you're in this state, you'll feel healthier, more energetic and much better overall. Ketones are a much cleaner fuel source for the body.
Contrary to popular belief, the ketosis is safe in the long-term too. Once your body is keto-adapted, you can be on it as long as you want.
Use intermittent fasting for best results
The keto diet when combined with intermittent fasting is extremely powerful for weight loss. Not only will your appetite decrease but being in a fasted state for 16 to 20 hours, will keep you in ketosis and put the body in fat burning mode for most of the day.
You may wish to start off slow with the intermittent diet and aim for a 16 hour fast and an 8-hour eating window. As you progress, you can try to increase your fasting window to 18 hours or even 20 hours.
The longer the fasting window, the better the results. Just ensure that you're meeting all your caloric requirements for the day.
Exercise on the keto diet
During the first 4 to 5 days of your keto diet, itís best to relax and take things slow. You may go for a 30-minute walk or so but avoid high intensity training.
After your body has adapted to the keto diet in a week, you may get back on track and exercise as normal. Do note that while ketosis can cause weight loss, being on an exercise regimen will help to accelerate your progress and bring you results much faster.
Don't obsess over calories
The keto diet and intermittent fasting are highly potent. You won't need to obsess over calorie numbers and so on. While it's good to have a rough idea of how many calories to consume, youíll not need to track things down to the last calorie.
If you're trying to lose weight, just aim for a 500 calorie deficit daily and go about your day without worry. The keto diet will still shred your fat off if you stick to this plan.
Know what you can eat - and can't
This is the most important part of the plan. Knowing what to eat and what to avoid will help you stay on track.
On keto, you can eat foods such as: meat, eggs, nuts, seeds, poultry, cheese, low carb vegetables, coconut oil, olive oil, cream, butter and fatty fish.
But you won't be able to eat: fruits, root vegetables, pasta, cereal, bread, rice, starchy carbs, sugary foods, artificial sweeteners and alcohol.
Knowing the proportion of foods to eat is important too. You need to aim for a macronutrient ratio of 75% fats, 20% protein and 5% carbs. Generally, your carb intake should not exceed 50 grams daily.
Plan your meals ahead of time
Preparing your own meals at home is far healthier and also budget-friendly.
Planning your meals will help you stay on track without daily guesswork. It's best to plan all your meals for the week at once. Use a recipe book and you won't be short on choices.
Drink Lots of Water
Drink 8 to 10 glasses of water daily. Your body needs water to aid in digestion and to metabolize the fat too.
Exercising daily will not only keep you healthier but accelerate fat burning. Do note that in the first week of the keto diet, you DO NOT want to engage in high-intensity training.
Don't tax your body. It's best to just rest and get accustomed to the diet first. From your second week, you can start going for 30-minute walks. By week 3, you should be able to resume most of your usual activities.
Dealing With The Keto Flu
If you get the keto flu, don't panic. It will pass. Drink lots of water and get rest. The diet isn't making you sick. In fact, it's cleansing your body and all the negative symptoms you feel is part of the detox process.
keep a food journal
Keep a food journal to record what you eat and how the foods make you feel. Some foods will leave you feeling great while others may not agree with you.
Focus on consuming more of the foods that leave you feeling energized.
Track Your progress On keto
Use ketone meters or keto strips to track your progress and ensure that you're in ketosis. You can't do this blindly.
Avoid Common Keto Mistakes
Be aware of the possible mistakes that can occur. The most common ones are eating too much carbs, not drinking enough water and consuming foods you shouldn't. So, be aware of the pitfalls and steer clear of them.