Keto Hacks: Making The Diet Work For You

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To get into ketosis, you need to limit your daily carbohydrate intake to fewer than 20 to 50 grams of net carbs (total carbs minus fibre). The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis and losing weight. You should also eat plenty of protein and include fat for flavour and fullness.

The keto diet has been shown to provide several benefits, such as weight loss, improved metabolic health, and the reduction or reversal of type 2 diabetes. However, it also has potential risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking and mood swings. Therefore, it is important to consult a doctor and a registered dietitian before attempting a ketogenic diet.

Eat fewer carbs

Eating fewer carbs is a central principle of the keto diet. The keto diet is a low-carb, high-fat diet that aims to force the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

To reach ketosis, it is recommended to consume fewer than 50 grams of net carbs per day, with some sources suggesting staying below 20 grams. Net carbs are calculated by subtracting the total fibre intake from the total carb intake. This reduction in carbs puts your body into ketosis, making it incredibly efficient at burning fat for energy.

• Avoid sugary and starchy foods: Eliminate sugary foods like cakes, ice cream, candy, and sugary drinks. Also, avoid starchy foods like wheat-based products, rice, pasta, and cereal.
• Limit fruit intake: All fruits are rich in carbs, but small portions of berries like strawberries, raspberries, and blackberries are allowed.
• Cut down on root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips are high in carbs and should be limited.
• Choose low-carb vegetables: Include leafy greens like spinach and kale, as well as broccoli, cauliflower, tomatoes, and eggplant.
• Opt for meat and fish: Red meat, poultry, fish, and seafood are excellent sources of protein and low in carbs.
• Choose healthy fats: Avocados, nuts, seeds, and healthy oils like olive oil and avocado oil are good choices.
• Read food labels: Familiarize yourself with food labels to check the grams of carbs, fat, and fiber in your favourite foods to ensure they fit into your keto diet.

Remember, when reducing your carb intake, it's essential to increase your consumption of healthy fats and moderate your protein intake to ensure your body gets the energy it needs while staying in ketosis.

Increase physical activity

Exercise is an important strategy for keeping fit and healthy, and it can help speed up weight loss when in ketosis. The more energy you use during the day, the more fuel your body needs. Exercise helps reduce the body's stores of a form of glucose called glycogen.

Usually, eating carbs restores glycogen levels. But a person on a low-carb keto diet is not sufficiently replenishing their glycogen stores. This encourages the body to turn to fat as a source of fuel instead.

The adjustment can take some time, and during this period, you may experience fatigue. Longer and more prolonged physical activity degrades muscle glycogen more quickly than mild exercise. A 2018 review article mentions that repeated sprinting—a high-intensity activity—quickly lowers glycogen stores despite its short duration. The same thing happens with endurance training, which lasts several hours.

While exercise speeds up ketosis, it’s also important to note that a lack of carbohydrates may negatively affect your exercise performance. Having high levels of glycogen is necessary for strenuous workouts to boost your output. This explains why exercises that entail bursts of energy can be more difficult for people on a ketogenic diet.

Exercising while in ketosis accelerates weight loss. This is because glycogen stores run out the longer and harder you work out. Combined with a very low-carb keto diet, which also reduces glycogen, you’ll take your weight loss to the next level.

Besides that, working out in ketosis leads to greater weight loss by preserving lean muscle mass. The more lean muscle you have, the higher your resting metabolic rate or resting energy expenditure (REE). This means your body burns more calories even when resting, thanks to your muscle tissue, which is more metabolically active compared to fat tissue. Note that among the different types of workouts, resistance training (or lifting weights) is the most effective for preserving and increasing muscle regardless of age.

Exercising during an intermittent fast as part of a ketogenic lifestyle will also boost your fat-burning capacity, on top of inducing long-term adaptations that ultimately benefit your performance and health.

Most people who are new to the keto diet find low-intensity steady-state (LISS) cardio more tolerable than higher-intensity sessions (HIIT). Continuous aerobic exercise doesn't only reduce total body fat but also improves fat distribution more effectively than HIIT, according to a study.

Another benefit of doing low-intensity workouts in ketosis is that they’re easier to recover from. They’re sustainable for fitness enthusiasts of all levels, beginner or advanced. Examples of LISS exercises include walking fast, running, cycling, training on the elliptical machine, and swimming.

For those wanting to build muscle while on keto, strength exercises like weightlifting, squats, pushups, and other bodyweight workouts are a great idea. Besides resistance training, keep in mind other factors that will influence muscle development, such as your protein intake (which you may have to increase on keto), training load (the cumulative amount of exercise you do in a week), calorie intake, and recovery.

The key to being able to do HIIT exercise during ketosis is to reach a fat-adapted state. This would mean staying on the keto diet—consistently keeping carbs to 30-50 grams or even lower for weeks—so that your body burns fat more effectively.

Fast intermittently

Intermittent fasting (IF) is a popular strategy to enhance the effectiveness of a keto diet. It involves cycling between periods of eating and fasting. For instance, the 16/8 method involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.

Combining keto with IF can help you reach ketosis faster. During fasting, your body's fuel source shifts from carbohydrates to fats, which is the fundamental principle of the keto diet. This shift causes your body to start burning fat for fuel, accelerating weight loss.

Intermittent fasting is not necessary for reaching ketosis, and it may not be suitable for everyone. It is essential to consult a healthcare professional before starting any diet, especially when combining approaches, as it can be a huge shock to your system.

• Get the green light from your healthcare provider, especially if you have a pre-existing health condition or are taking medication.
• Start with keto: Begin by following a keto diet, and once your body has adjusted, introduce intermittent fasting.
• Choose the right timing: Consider a 12- to 16-hour fast. For many, not eating for 12 hours overnight is a natural habit. You can start by delaying breakfast and gradually extending the fasting period.
• Make gradual changes: Start with a less restrictive approach, such as the 5:2 method or time-restricted eating, and gradually increase the duration or frequency of fasting.
• Focus on nutritious foods: Ensure your diet includes whole, single-ingredient foods like meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables.
• Stay hydrated: Drink plenty of water during your fasting periods.
• Monitor your progress: Track your weight, body measurements, and overall well-being to assess the effectiveness of the combined approach.
• Be mindful of your energy levels: If you feel tired or weak, adjust your fasting schedule or nutrition intake.
• Consider supplements: Speak to your healthcare provider about supplements like MCT oil, minerals, or exogenous ketones, which may support your keto and IF journey.
• Listen to your body: If you feel unwell or experience adverse effects, adjust your approach or consult your healthcare provider.

Eat more healthy fats

Eating healthy fats is a crucial component of the keto diet, and increasing your intake of these fats can help you get into ketosis faster and improve your overall health. Here are some tips to help you eat more healthy fats while on the keto diet:

• Understand the difference between healthy and unhealthy fats: On the keto diet, you should focus on consuming healthy unsaturated fats, such as those found in nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. These fats are good for your heart and can help improve your cholesterol levels. However, it's important to limit your intake of unhealthy saturated fats, such as those found in palm oil, coconut oil, lard, butter, and cocoa butter.
• Include a variety of healthy fat sources in your meals: In addition to the fat naturally present in meat and fish, add extra virgin olive oil, avocado oil, or butter to your meals. For example, cook your vegetables in butter or olive oil, or add slices of avocado to your salad.
• Be mindful of portion sizes: While nuts, seeds, and dairy products like cheese are excellent sources of healthy fats, they can also be high in calories. Therefore, it's important to practice portion control and not overeat these foods. A small handful of nuts or a single serving of cheese can go a long way in providing you with healthy fats without exceeding your calorie limit.
• Choose healthier options when possible: When given the option, opt for healthier sources of fat. For example, cook with olive oil instead of coconut oil, or snack on a handful of nuts instead of reaching for cheese or full-fat Greek yogurt. Making these small adjustments can help improve the overall quality of your diet.
• Don't be afraid to experiment: There are many different types of healthy fats, and you may find that you enjoy some more than others. Be adventurous and try out new foods that you might not have considered before. For example, if you're not a fan of avocados, you could try using avocado oil in your cooking or dressing.
• Remember that fat is a limit, not a goal: While the keto diet is high in fat, it's important to remember that fat is meant to be a limit, not a goal. This means that you should aim to consume enough fat to feel satisfied and meet your energy needs, but you don't need to force yourself to eat more fat than your body requires. Listen to your body and adjust your fat intake accordingly.

Monitor ketone levels

Monitoring ketone levels is a crucial aspect of the keto diet as it allows you to track your progress and make necessary adjustments. Here are some detailed instructions on how to monitor your ketone levels effectively:

Understanding Ketone Levels

Before delving into the monitoring process, it's essential to understand what ketone levels signify. Ketones are molecules produced by the liver when there is a lack of glucose in the body. This typically occurs when you significantly reduce your carbohydrate intake, forcing your body to burn fat for energy instead. The presence of ketones in the blood and urine indicates that you have entered a state called ketosis, which is the goal of the keto diet.

Testing Ketone Levels

There are three primary ways to test ketone levels: blood, breath, and urine tests. Each method has its advantages and disadvantages:

• Blood tests: These are typically the most accurate way to measure ketone levels. You can purchase simple ketone testing strips or monitors online. A small drop of blood, usually from your finger, is placed on the strip, and the colour change will indicate your ketone level.
• Breath tests: This method measures the amount of acetone, a type of ketone, in your breath. It is non-invasive and can provide a quick snapshot of your ketone levels.
• Urine tests: Urine tests are the least accurate but are still an option for those who want a general idea of their ketone levels. Urine tests measure the presence of acetoacetate, another type of ketone.

Factors Affecting Ketone Levels

It's important to understand that ketone levels can fluctuate and are influenced by various factors:

• Diet: The amount and type of food you consume will impact your ketone levels. A high-fat, low-carbohydrate diet is essential for maintaining ketosis. Even a small deviation from this diet can affect your ketone levels.
• Physical Activity: Increasing your physical activity can help you reach ketosis faster. Exercise reduces your body's glycogen stores, which encourages the body to turn to fat as a fuel source.
• Fasting: Intermittent fasting can be an effective way to boost ketone levels. Short periods of fasting can help deplete your body's glucose stores, leading to increased ketone production.
• Health Conditions: Certain health conditions, such as type 1 diabetes, can affect ketone levels and the safety of the keto diet. It is crucial to consult a healthcare professional before starting the keto diet, especially if you have any pre-existing health conditions.

Interpreting Ketone Levels

When monitoring ketone levels, it's important to understand what the readings mean:

• Optimal Ketosis: Nutritional ketosis is typically defined as having blood ketone levels between 0.5 and 3.0 mmol/L. This range indicates that your body is effectively using ketones as an energy source.
• High Ketone Levels: If your ketone levels are consistently above 3.0 mmol/L, it could indicate that your body is struggling to use ketones efficiently. This may be due to overconsumption of protein or fat, dehydration, or other factors.
• Low Ketone Levels: If your ketone levels are below 0.5 mmol/L, it means you are not in optimal ketosis. This could be due to consuming too many carbohydrates or not enough fat. Adjusting your diet and increasing physical activity can help raise ketone levels.

Tracking Progress

Monitoring ketone levels is an effective way to track your progress on the keto diet:

• Short-Term Monitoring: In the initial stages of the keto diet, frequent testing (once or twice a week) can help you understand how your body is responding to the diet. This will allow you to make any necessary adjustments to your food intake or physical activity levels.
• Long-Term Monitoring: Once you have established ketosis, you may not need to test ketone levels as frequently. However, occasional testing can help ensure you remain in ketosis and provide motivation to stay on track.

In conclusion, monitoring ketone levels is a valuable tool for anyone following the keto diet. It provides insight into your body's metabolic state and allows you to make informed decisions about your diet and lifestyle. Remember to consult a healthcare professional before starting the keto diet, especially if you have any health concerns, to ensure it is safe and appropriate for you.

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