Keto Hack: How Does This Work?

The ketogenic diet is a low-carbohydrate method of eating that aims to help the body break down protein and fat to use as energy sources, rather than relying on carbs. While it can be difficult to start and maintain, there are some simple hacks to make it more sustainable and enjoyable. These include replacing high-carb foods with keto staples, such as cauliflower rice, zucchini noodles and avocado; snacking on healthy options like cheddar cheese slices, veggie sticks and nut butter; and adding butter to your coffee to increase fat intake. You can also dine out and still stay in ketosis by ordering grilled meat, seafood and leafy green salads, and making simple modifications like asking for extra butter or lettuce wraps instead of burger buns.

Set realistic weight loss goals

Setting realistic weight loss goals is an important part of the keto diet. It can be easy to be overambitious and set unrealistic expectations, which can make dieting more difficult. It is important to remember that most people struggle to stay on their diet and tend to gain weight back, so it is important to be realistic and kind to yourself.

A good, achievable goal to aim for is 1 to 2 pounds of weight loss per week. This is a healthy rate of weight loss and is more sustainable in the long run. It is also important to track your progress regularly, but not too often. Weigh yourself and measure your waist circumference every 1 to 2 weeks to get an accurate picture of your weight loss rate. If, after a month, your weight is not trending in the right direction, focus on adjusting your food intake in a sustainable way. For example, if you are losing weight too quickly, have slightly bigger portions or add a keto snack to your day. If you are losing weight too slowly, try decreasing your calorie intake.

It is also helpful to compare yourself to your past self, rather than to others. It can be inspiring to see incredible keto results, but it can also lead to unrealistic expectations and disappointment. Instead, focus on setting up your lifestyle, environment, and habits in a way that makes weight loss natural and achievable.

Make keto-adaptation easier for your body

Making keto-adaptation easier for your body is a crucial step in ensuring the long-term success of the keto diet. Here are some strategies to facilitate this process:

• Stay hydrated and maintain electrolyte balance: Dehydration and electrolyte imbalances are common issues when starting the keto diet due to the body's rapid loss of water weight. Drink plenty of water throughout the day and replenish electrolytes with drinks containing sodium, potassium, and magnesium, especially after exercising or spending time in the sun.
• Increase ketone production: Consuming medium-chain triglycerides (MCTs) and caffeine can boost ketone levels and reduce the time it takes to enter ketosis. Try adding MCT oil or powder to your morning coffee or tea for an energy boost.
• Intermittent fasting: This approach involves shortening your eating window, which can enhance weight loss and help your body utilise ketones instead of glucose for fuel. If you're new to keto, start with shorter fasts or intermittent fasting a few days a week to ease your body into fat adaptation.
• Physical activity: Exercise can boost ketone production and increase fat burning. Incorporate a variety of low-intensity exercises like walking and yoga, as well as moderate to high-intensity workouts like running and weight lifting, into your routine.
• Nutrition and supplements: Prioritise nutrient-dense keto meals with a focus on healthy fats, such as avocados, nuts, and olive oil. Consider taking exogenous ketone supplements, especially when starting the diet, to accelerate ketone production and support your body's transition to ketosis.
• Meal planning and preparation: Having a solid plan and preparing meals in advance can increase your chances of success. Stock up on keto staples like vegetables, protein sources, and healthy fats. Prepare keto-friendly snacks to curb cravings and ensure you have options when on the go.

Implement simple, sustainable weight loss strategies

• Set realistic weight loss goals: Losing weight at a slower pace makes it easier to maintain results in the long run. Aim for a healthy weight loss rate of 1 to 2 pounds per week.
• Keep keto simple: Focus on eliminating high-carb foods and consuming low-carb vegetables, meat, fish, eggs, and cheese. This straightforward approach can lead to significant weight loss.
• Make keto-adaptation easier for your body: Stay hydrated and replenish electrolytes to prevent the keto flu. Increase ketone production by consuming MCTs, caffeine, intermittent fasting, and exercise.
• Implement sustainable strategies: Develop habits that support your weight loss goals. This may include intermittent fasting, tracking protein and fat intake, increasing physical activity, and making healthier food choices.
• Create an environment that supports your goals: Remove unhealthy and high-carb foods from your surroundings. Stock up on keto-friendly foods and snacks to make healthier choices more convenient.
• Combine keto with intermittent fasting: Shorten your eating window through intermittent fasting to reduce overall calorie intake and promote ketone production.
• Have keto-friendly snacks available: Opt for healthy snacks like cheddar cheese slices, veggie sticks with nut butter, and mini egg muffins. Store-bought keto snacks like keto bars, dark chocolate, almonds, and pork rinds are also convenient options.
• Make energizing fat bombs: Fat bombs are energy balls made from high-fat ingredients like coconut oil, natural peanut butter, and stevia. They can help satisfy hunger and provide energy between meals.
• Stay hydrated and replenish electrolytes: Drink plenty of water and replenish electrolytes, especially during the initial weeks of starting keto, to avoid dehydration and maintain optimal body function.
• Plan ahead when dining out: Research keto-friendly options at restaurants and make simple modifications to your orders. For example, ask for extra butter on low-carb veggies or replace burger buns with lettuce wraps.

Remove non-keto foods from your pantry

Removing non-keto foods from your pantry is a crucial step in starting a keto diet. Here are some tips to help you clear out your pantry and set yourself up for success:

Identify Non-Keto Foods

Begin by identifying which foods in your pantry are not keto-friendly. Common non-keto foods include grains, sugars, fruits, beans, root vegetables, and anything containing easily digestible carbohydrates. These foods are typically high in carbohydrates and will need to be removed to adhere to a keto diet.

Clear Out Unnecessary Foods

Once you have identified the non-keto foods in your pantry, it's time to let them go. You can choose to throw them away or donate them to someone who can use them. Getting rid of these foods will help you stay on track and reduce the temptation to cheat on your diet.

Stock Up on Keto Staples

After clearing out the non-keto items, it's time to restock your pantry with keto-friendly foods. Fill your pantry with healthy fats, proteins, and low-carb vegetables. Some examples include eggs, grass-fed meats, fish, seafood, avocados, nuts, and healthy oils like coconut oil and olive oil. Having these foods on hand will make it easier to prepare keto meals and snacks.

Plan Your Meals

Meal planning can be a helpful strategy when starting a keto diet. Take some time to find keto-friendly recipes that appeal to you and create a meal plan for the week. This will make grocery shopping easier and ensure you always have the necessary ingredients on hand. There are also many keto-friendly alternatives available for your favorite dishes. For example, you can use cauliflower as a substitute for rice, pizza crust, or mashed potatoes.

Be Prepared for Cravings

Starting a new diet can be challenging, and cravings for non-keto foods are normal. It's essential to have a plan to deal with cravings when they strike. Stock up on keto-friendly snacks like cheese, veggie sticks, nuts, and dark chocolate (70% cocoa or higher). You can also make your own keto snacks, such as ""fat bombs," which are energy balls made with high-fat ingredients and natural sweeteners.

Modify Your Environment

In addition to removing non-keto foods from your pantry, consider making changes to your environment to support your new diet. For example, rearrange your pantry to make keto-friendly foods easily accessible and visible. This will make it easier to grab a quick snack and reduce the temptation to reach for non-keto options.

Removing non-keto foods from your pantry is a crucial step in starting and sticking to a keto diet. By following these tips, you can set yourself up for success and make the transition to a keto lifestyle smoother and more enjoyable.

Stock up on keto staples

Stocking up on keto staples is essential for staying on track with your keto diet. Here are some key food groups to focus on when stocking up:

Vegetables

Keto-friendly vegetables are typically those that grow above the ground, as they tend to be lower in carbohydrates. Aim for green veggies such as lettuce, arugula, bok choy, spinach, kale, collard greens, and Asian greens like napa cabbage. Dark leafy greens are especially nutrient-dense and work well as a base for meals.

Cauliflower is a versatile keto staple that can be used as a rice or mashed potato substitute, or even as a pizza crust. Other low-carb veggies include zucchini, asparagus, broccoli, and cabbage.

Fruits

Fruits tend to be high in carbohydrates, so it's best to limit your intake to one serving per day on the keto diet. Good choices include acai berries, avocados, and olives, which are technically fruits but are high in healthy fats and low in net carbs.

Berries, particularly raspberries, strawberries, blackberries, and blueberries, are also lower in carbs and can be enjoyed in moderation.

Protein

Protein is an important part of the keto diet, even though it is fat-centric. Animal proteins such as fish, meat, poultry, and eggs are all keto-friendly. For fish, focus on fatty fish like salmon, trout, and mackerel, which are rich in omega-3 fats and B vitamins.

When it comes to meat, opt for fattier cuts like pork belly, chicken thighs, and high-fat ground beef. If you're vegetarian or vegan, tempeh, tofu, and eggs are good protein sources.

Dairy and Dairy Substitutes

Dairy is a great way to add healthy fats to your keto diet. Cheese, especially hard cheeses like Parmesan, cheddar, and gouda, are excellent choices. Soft cheeses like cream cheese, mascarpone, and brie are also keto-friendly.

If you don't eat dairy, coconut products like coconut milk, coconut cream, and coconut kefir are great substitutes.

Nuts and Seeds

Nuts and seeds are a tasty addition to your keto meals and snacks, providing healthy fats, protein, and taste. Walnuts, macadamia nuts, pecans, almonds, chia seeds, flax seeds, and pumpkin seeds are all good choices.

Sauces, Fats, and Oils

Adding healthy fats to your meals is crucial on the keto diet. Butter, especially grass-fed butter, is a great option. Other choices include olive oil, coconut oil, avocado oil, flax seed oil, and hemp oil.

You can also add fats to your coffee or tea, such as heavy cream or coconut cream.

Beverages

When it comes to beverages, juice and soda are off-limits, but there are still plenty of options. Unsweetened coffee and tea are carb-free and have potential health benefits.

Low-sugar probiotic drinks, unsweetened sparkling water, and even tequila are all keto-friendly choices.

Cooking and Baking Ingredients

If you enjoy cooking or baking, there are several keto-friendly ingredients you can use. Dark chocolate (at least 70% cocoa solids), Celtic or Himalayan pink salt, and spices like smoked paprika are all great additions to your pantry.

Budget-Friendly Options

Keto can be expensive, but there are budget-friendly options. Shop at local markets and look for deals on produce, frozen fruits and vegetables, eggs, ground meat, butter, and spices.

Canned goods, coconut cream, and tahini (sesame paste) are also usually affordable and keto-friendly.

Specialty Items

To add some variety to your keto diet, consider trying specialty items like thickening agents (xanthan gum, psyllium husk, and gelatin), konjac noodles (shirataki noodles), acai berries, fancy cheeses, kombucha, and coconut butter.

Sample Meal Ideas

• Philly cheesesteak lettuce wraps
• Keto mac and cheese (using cauliflower instead of pasta)
• Tuna and avocado salad
• Pork and green pepper stir-fry with cauliflower rice
• Veggie sticks with guacamole
• Flax crackers with cheese

Frequently asked questions