Keto tips

Practice Intermittent Fasting

This is one of the best ways to get into and maintain ketosis because you are reducing calories and not consuming protein or carbs.   It is a good idea to go low-carb for at least a few days before starting this in order to avoid a hypoglycemic episode.  You can read all about intermittent fasting strategies here I recommend breaking your day into a building phase and a cleansing phase. Building Phase:  Time between your first meal and your last meal Cleansing Phase:  Time between your last meal and your first meal I personally coach people to begin with 12-16 hour cleansing phases and 8-12 hour building phases.   Over time, as your body adapts you may be able to move into a 4-6 hour building window with 18-20 hour cleansing phases each day.   If you are able to do this effectively then it is easier to maintain ketosis.  You will find this to be one of the extremely helpful ketogenic diet tips. During the fast, I recommend hydrating and consuming herbal teas and organic coffee with MCT oil, coconut oil and/or grass-fed butter.  The good small and medium chain fats in these help to boost up ketone production and stabilize blood sugar more effectively than water fasting alone. Most people feel very good while they are fasting like this.  For women, particularly those who struggle with hypothyroid, adrenal fatigue and hormonal imbalances, I will often recommend adding some collagen protein (about 5-10 grams) in with their coffee/tea.  The protein will help with blood sugar regulation and satiety levels and improves overall hormone function.

Stay Hydrated

This is easily the most important of the ketogenic diet tips, but is not always easy to follow.  We often get so busy in our day-day lives that we forget to hydrate effectively.  I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea.  So hydration around these dishes should be well tolerated by the digestive system.  In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day.  Sometimes more in the summer time.  As you begin super hydrating your system, you will find this easier and easier and that you will actually crave the extra hydration.

Incorporate More Spices into Your Foods

Unfortunately, eating low carb foods usually means that you have to give up on some of your favorite products. That’s where the beauty of spices comes in. Spices have the ability to introduce a whole new range of flavors into the dishes. So, you should definitely use them to spice up things a little bit. In fact, spicing up your food can contribute to weight loss. Here is a study done on capsaicin that has shown that it has multiple benefits for metabolic health.

Try Exogenous Ketone Supplements

Keto Perfect Exogenous Ketones Ketosis is a process during which your body doesn’t have enough glucose to produce energy. Thus, it starts to burn fat to acquire it. So, ketosis is very much the state you want your body to be in for as long as possible. That’s because you’re most likely to start burning fat. Staying in ketosis isn’t necessarily very easy and if you have a high in carbs meal, going back to ketosis can take days. That’s where exogenous ketone supplements come in handy. These supplements can fuel your body with ketones that essentially help your body to stay in ketosis or go back to it a little bit fast. However, do understand that these supplements work best with appropriate dietary choices. If you’re not eating low carb foods most of the time, no supplements will keep you in the state of ketosis. One of the best supplements out there for your keto diet is Keto Perfect Exogenous Ketones. So, if you want to take your ketogenic diet to a whole new level, try these.

Choose Eggs and Bacon over Cereal

As you know, breakfast is the most important meal of the day since it fuels you to be productive and efficient all day long. But many of us tend to have sugary high-calorie meals like cereal for our breakfasts that start the day off badly for Keto. In particular, budget cereals are usually the worst for high sugar content. So instead, try having eggs and bacon for your next breakfast. This meal is high in protein and low in carbs which is essential for your Keto diet. You can also try a different recipe for your eggs to make it tastier or more interesting. And for your bacon, be sure to use coconut oil when frying them to keep it a little more healthy.

Replace Rice and Pasta with Cauliflower Rice or Veggie Pasta

These two are unhealthy carbs you want to ditch in your diet. Instead of eating rice or pasta, consider replacing them with a healthier version, like cauliflower rice or veggie pasta. Both of these are relatively easy to make. For the cauliflower rice, you can get it pre-made at your local store. If this is not your thing, you can make your own by using your food processor with the pulse setting. And for your veggie pasta, try some zucchini and put it into your Spiralizer. In just a few minutes, you can have spiral pasta and cook it over the stove. (Psst. You can easily get a food processor here and a Spiralizer here! It’ll save you so much time!)

Prepare Your Own Lunch

For all the newbies in the Keto diet, I suggest you make it a habit to prepare and bring your own packed lunches to school or the office. It doesn’t just make sure you’re eating healthy but saves you money as well. You can also have a meal plan to strategize what meal to prepare for the whole week. And you can consider making them in batches ahead of time and then freeze them. This way you can just grab and go for busy days!

Walking Around

One of my favorite appetite hacks, the benefits of frequent movement are second to none. Hunger comes and goes in waves. Just a few minutes spent walking around passes these waves quickly and effectively. Since intense fitness sessions become more draining on OMAD, I put more emphasis on minimizing sedentary time. I engaged in tiny micro-workouts throughout the day. I found myself sitting back down naturally satiated, and feeling good thanks to fresh blood flowing through the brain.

Preparation Is the Key to a Successful Keto Lifestyle

The last of our keto tips and tricks is to be ready for it. Before you get into a ketogenic diet for beginners, you need to know what you’re delving into. Learn everything you can, what to expect, and possible complications. For example, you can’t start keto until you learn about the keto flu. This is when you display flu-like symptoms from the sudden loss of water and minerals. Remember, preparedness is your greatest tool for succeeding and reaching your goal.

Consume More Healthy Fat

In a keto diet, you may need more healthy fat than you think. Consuming healthy fat can help you reach ketosis by boosting your ketone levels. Foods with healthy fat include avocados, fatty fish, and coconut oil. You also need to consider how your new diet will fit into your lifestyle. Do you have the time to shop for healthy, low-carb, high-fat foods? One of the reasons why diets fail is because the dieters keep their eyes on a low-carb count only. The carb count isn’t the only thing that has to matter when you’re deciding on what food to eat. You also need to focus on the quality of your food. It won’t only make the diet effective but it’ll also make the diet easier to maintain in the long run.