Keto Hack: A Universal Weight Loss Solution?

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and is best used as a short-term dietary change to jump-start weight reduction. The keto diet is used to help reduce the frequency of epileptic seizures in children. It is effective in battling obesity, improving cholesterol levels, and unlocking sustained energy. However, like any restrictive diet, it can be difficult to maintain in the long run.

The keto diet requires a person to eat fat at every meal. In a 2,000-calorie diet, this might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. The exact ratio depends on the individual's needs. The keto diet is high in saturated fat, which has been linked to heart disease. It also restricts fruits and vegetables, which can lead to nutrient deficiencies.

Some people find the keto diet difficult to stick to because it restricts foods that are convenient, pleasurable, and comforting. This is where keto hacks come in—they are simple tricks and substitutions that make the keto diet more enjoyable and sustainable. For example, cauliflower can be used as a substitute for rice, pizza crust, and mashed potatoes. Zucchini noodles are a popular substitute for pasta. Lettuce wraps can be used instead of bread for sandwiches and burgers.

In addition to food substitutions, there are other hacks to make the keto diet more manageable. For example, intermittent fasting can help increase ketone production and make the diet easier. Drinking more water and consuming more sodium, potassium, and magnesium can help alleviate keto flu symptoms.

While keto hacks can make the diet easier, it is still important to consult a doctor and a registered dietitian before starting a ketogenic diet.

Set realistic weight loss goals

Setting realistic weight loss goals is a crucial aspect of dieting and can make the difference between short-term success and long-term weight maintenance. Here are some tips to help you set realistic weight loss goals:

• Compare yourself to yourself: While it can be inspiring to see incredible weight loss transformations, it's important not to get caught up in comparing yourself to others. Everyone's journey is unique, and what works for someone else may not work for you. Instead, focus on your own progress and improvements. Compare your current self to your past self and celebrate your achievements. This will help you stay motivated and avoid unrealistic expectations.
• Aim for slow and steady weight loss: Rather than aiming for rapid weight loss, set a realistic goal of losing 1 to 2 pounds per week. This slower pace is healthier and more sustainable in the long run. Remember that weight loss is a marathon, not a sprint.
• Track your progress regularly: Monitor your weight and waist circumference every 1 to 2 weeks to get an accurate picture of your progress. This will help you identify if you need to make any adjustments to your diet or exercise routine. However, avoid weighing yourself too frequently, as your weight can vary from day to day.
• Adjust your food intake as needed: If you find that you're losing weight too quickly, slightly increase your portion sizes or add a keto-friendly snack to your day. On the other hand, if you're losing weight too slowly, consider decreasing your calorie intake by making some adjustments to your diet.
• Focus on creating a sustainable diet plan: Instead of following restrictive diets that are difficult to maintain, aim for a diet that you can stick with in the long run. The keto diet, for example, can be challenging to maintain due to its strict limitations on carbohydrates. Make sure your diet is something you can see yourself following for the long term.
• Don't get discouraged by setbacks: Weight loss is rarely linear, and it's normal to have ups and downs. If you hit a plateau or experience a temporary weight gain, don't give up. Stay consistent and make any necessary adjustments to get back on track. Remember that long-term weight loss is a journey, and it's okay to make mistakes along the way.

Keep ketosis simple

Keeping ketosis simple is a great way to ensure you stick to the keto diet. Here are some tips to keep it straightforward:

Firstly, set realistic weight loss goals. Losing weight is a marathon, not a sprint, so aim for 1-2 pounds of weight loss per week. Track your progress every 1-2 weeks, and if you're not hitting your goals, adjust your food intake accordingly.

Secondly, keep your diet simple. Avoid high-carb foods and focus on eating low-carb vegetables, meat, fish, eggs, and cheese. You don't need to track ketone levels or net carbs unless you want to. Making your diet complicated will make it harder to stick to, so keep it basic.

Thirdly, make it easy for your body to adapt to keto. Drink plenty of water, and consume more sodium, potassium, and magnesium to reduce the effects of the keto flu. Add MCTs (medium-chain triglycerides) to your diet to increase ketone levels and reduce the time it takes to get into ketosis. Try intermittent fasting, and increase your physical activity levels to help your body adapt.

Finally, make sustainable choices. Focus on creating long-term habits that work for your lifestyle. This might include skipping a meal or two, tracking your protein, fat, carb, and calorie consumption, or using caffeine and/or MCTs to suppress your appetite.

Make keto-adaptation easier for your body

Making keto-adaptation easier for your body is an important part of sticking to the keto diet. Here are some tips to help your body adapt:

Add MCTs to Your Diet

Medium-chain triglycerides (MCTs) are fatty acids that help increase ketone levels, reduce the time it takes to get into ketosis, and decrease keto flu symptoms. Add 1-2 tablespoons of MCT oil or MCT powder to your morning coffee or tea. Start with smaller doses and gradually increase if MCTs cause stomach discomfort.

Harness the Power of Caffeine

Caffeine, whether in the form of coffee or tea, stimulates ketone production and makes keto dieting easier. Combining caffeine with MCTs can provide an extra energy boost and help suppress your appetite.

Try Intermittent Fasting

Intermittent fasting can help increase ketone production and promote weight loss. By skipping a meal or eating within a specific time window, you can naturally reduce your calorie intake and stimulate your body to produce ketones.

Increase Physical Activity

All types of exercise can help increase ketone production. Low-intensity exercises like walking and yoga can help increase fat burning, while moderate to high-intensity exercises such as running, HIIT, and weight lifting can deplete glycogen stores and increase your body's need to produce ketones.

Eat Lots of Fat and Non-Carb Sources of Fibre

Consuming more fat and fibre can help you feel fuller and less likely to miss carb-laden foods. Include foods like flaxseeds, avocado, chia seeds, and peanuts, which are high in both fibre and healthy fats.

Go Easy with Physical Activity

As your body adapts to a new fuel source, strenuous workouts can be stressful. Stick to gentle exercises like walking and stretching for the first few weeks of your keto journey.

Use sustainable strategies to maintain weight loss

Weight loss is a challenging process, and maintaining it in the long run is even more difficult. Here are some sustainable strategies to maintain weight loss:

• Set realistic weight loss goals: Losing 1-2 pounds of weight per week is a healthy and sustainable goal. Avoid setting unrealistic expectations, as it will only lead to disappointment. Compare your progress with your past self rather than others, and make gradual changes to your diet and lifestyle.
• Keep it simple: Start by eliminating high-carb foods and focusing on low-carb vegetables, meat, fish, eggs, and cheese. Avoid making your diet overly complicated with strict rules and restrictions, as it may be challenging to sustain in the long run.
• Make it easier for your body to adapt: The keto flu is a common issue when transitioning to a keto diet. To alleviate symptoms, stay hydrated, and consume more sodium, potassium, and magnesium. Additionally, consider adding Medium-Chain Triglycerides (MCTs) to your diet, as they help increase ketone levels and reduce the time it takes to enter ketosis.
• Sustainable strategies: Focus on making sustainable changes to your lifestyle and environment. This includes following simple diet rules, intermittent fasting, tracking protein, fat, carb, and calorie consumption, and exercising regularly.
• Create a supportive environment: Remove unhealthy and high-carb foods from your surroundings. Stock up on keto-friendly snacks and meals, and use smaller plates to control portion sizes. Plan ahead when travelling or eating out to ensure you have keto-friendly options available.

Create an environment that supports your goals

Creating an environment that supports your keto goals can be challenging, but with some adjustments, you can make it work. Here are some tips to help you create a keto-friendly environment:

At Home

• Remove unhealthy and high-carb foods from your home. If you need to keep these items for others, store them out of sight in a place that is difficult to access. This will help prevent cravings and reduce temptation.
• Stock up on keto-friendly foods and store them in easy-to-see, convenient places. Having healthy options readily available will make it easier to stick to your diet.
• Prepare keto-friendly versions of your favourite foods to curb cravings. There are many low-carb recipes available that can satisfy your taste buds and help you stay on track.
• Use smaller plates. Research suggests that using smaller plates can trick your brain into thinking you're eating more, making you feel fuller faster and reducing overeating.
• Have a plan to satisfy your sweet tooth. When cravings strike, opt for keto-friendly desserts or make your own keto-friendly treats. Just remember that even keto-friendly sweets should be consumed in moderation.

While Travelling

• Bring keto snacks with you whenever possible to keep cravings at bay and prevent overeating.
• Plan ahead by checking for keto-friendly options at local restaurants or preparing keto snacks in advance. Simple snacks like nuts, cheese, and meat sticks/jerky are also good options.
• Choose your drinks wisely. Opt for sugar-free, keto-friendly beverages. If you're at Starbucks, for example, there are keto-friendly coffee and tea options available.
• Enjoy local food in moderation. You don't have to strictly stick to keto while travelling. Indulge in high-carb culinary experiences, but do so in moderation or balance it out by reducing your food intake in other ways.

At Restaurants, Parties, or Events

• Plan ahead by checking the menu in advance to ensure there are keto-friendly options available.
• Ask for half your meal to be wrapped up to go. This will help prevent overeating and make it easier to control your portion sizes.
• Eat a keto meal before you go to fill yourself up and reduce cravings.
• Have a plan to satisfy your sweet tooth with keto-friendly desserts or alternatives. You can make your own keto dessert, buy ready-made keto sweets, or opt for stevia-sweetened, sugar-free chocolate.
• Indulge in moderation. If there's a non-keto food you really want to try, enjoy it without guilt. It may kick you out of ketosis, but as long as you maintain a calorie deficit, you can fit the occasional indulgence into your diet.

Frequently asked questions