Keto tips

Get The Bulk of Your Calories From Homemade Keto Meals

And don’t forget to make your meal even better with some keto-friendly condiments. To finish off your meal with something sweet, we have plenty of keto desserts as well. But before you get the ingredients to make these delicious recipes, make sure you implement the next tip in this article.

Plan Ahead and Follow a Budget

  • Use coupons
  • Search for deals
  • Plan your meals based on the coupons and deals
  • Buy in bulk online and in the store
  • Make keto recipes that yield leftovers for the week
  • Freeze your meats and meals in bulk
  • Don’t impulse buy By using these strategies, you will be able to cut your costs and stay on keto without breaking the bank. In most cases, the keto diet will end up being less expensive than what you were doing before.

Don’t Change Your Plan Too Quickly

After the first week of keto (which is typically marked by a tremendous amount of water loss), weight loss can be unpredictable. Your calorie needs change depending on the day, and the amount you eat will never be exactly the same any given day either. This will translate to weight loss results that don’t follow a strict pattern. You might have some weeks where it seems you haven’t lost anything — then you’ll weigh yourself a week or two later and be down 3-4 pounds. The key to long-term weight loss is to stick with your plan, be patient, and don’t get discouraged. As long as you are losing weight at an average rate of 1-2 pounds per week, keep doing what you’re doing. If you find that your results have been stalling for over a month, then you will need to make adjustments to your diet and lifestyle so that you can break through your plateau. Here are some of the strategies that work the best for most people:

  • Calculate your macros with an appropriate calorie deficit (aim for a higher deficit if you have more body fat) and track your food intake.
  • Recalculate your macronutrient needs every month and follow those instead of your earlier estimates.
  • Take breaks from being in a calorie deficit every two weeks.
  • Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
  • Try intermittent fasting. Click here to find out how.
  • Implement a fat fast. Find out how by clicking here. If these strategies aren’t helpful, then you may have a food allergy or sensitivity that is holding you back, or you may be consuming too many hidden sources of carbs and calories (in this case, you should start reading food labels more carefully and track your food consumption with a calorie tracking app). For a more in-depth look at these weight loss plateau busting strategies and the rationale behind them, check out this article.

Use a Meal Plan That Does Most of the Work for You

If you are feeling overwhelmed with all of this info, then following a meal plan may be the best way to simplify the keto diet for you. Throughout our website, we have plenty of free meal plans for you to try. Take this one for example: Monday

  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Tuesday
  • Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,312 (without dessert) Total cost for the day: $6.73 Wednesday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Thursday
  • Breakfast: 1 serving of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert: 1 Churro Mug Cake Total calories: 1,510 (with dessert) Total cost for the day: $7.37 Friday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,393 (without dessert) Total cost for the day: $5.61 Saturday
  • Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
  • Lunch: 1 serving of Bacon Cheeseburger Salad
  • Dinner: 1 serving of Salmon Patties with Herbs
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,312 (without dessert) Total cost for the day: $6.73 Sunday
  • Breakfast: 1 serving of Bacon Crusted Frittata Muffins
  • Lunch: 1 serving of Spinach Watercress Keto Salad
  • Dinner: 1 serving of Bacon Cheeseburger Casserole
  • Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
  • Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs Total calories: 1,287 (without dessert) Total cost for the day: $5.29 This meal plan is taken from a free article that includes a shopping list, budget breakdown, and other helpful tips. If you want to see all of the info, click here. If you have specific dietary restrictions, we have sample meal plans for you as well:
  • For a sample vegetarian meal plan, check out our vegetarian keto guide.
  • For a sample vegan meal plan, check out our vegan keto guide.
  • If you’d like to keep it dairy-free, check out our dairy-free keto guide. On the other hand, if you’d rather invest in a longer meal plan, you can:
  • Download our 14-day ketogenic diet meal plan.
  • Join our Keto Academy to get multiple meal plans, shopping lists, and expert guidance that makes adapting to keto as simple and easy as possible.

Recruit your thinner friends to get free clothes!.

I recruited my BFF and now that she has lost 20 lbs she is passing all her now-too-big clothes to me since I am now at the weight she started at. It's pretty funny because some of the clothes were mine originally that I gave her when I gained a bunch of weight six or seven years ago. I also recruited my mom and I am passing some of my clothes to her. I love that we can benefit from each others' success! (Although I'm not sure what it says about our collective fashion sense if we are wearing styles from seven years ago... ;) )

Jimmy John's Gargantuan "Unwich"

If you live near an in-n-out, ask for a flying dutchman. It's two burger patties with cheese in the middle.

Wilted spinach.

If yall are eating as much spinach as I am it can be super frustrating because I either: 1. buy several bags of spinach and have some of it wilted and slimy by the time I use it or 2. have to go the grocery store 2-3x a week to buy fresh spinach aint nobody got time for that So i found out that if you put a dry paper towel in the bag with your spinach it absorbs most of the moisture and keeps your spinach fresh longer! Hope this helps yall as much as it helped me!

This is how I've successfully kept up with daily water consumption so far this week.

Follow your Macros!!!.

Been on Keto since 9/2/15... I was in "plateau" mode from November until January... Why? Silly me... I stopped paying attention to my macros, sorta went... "lazy mode."My best friend who continued to pay attention to his macros? Lost far more weight than me in this last month and a half.Making sure your carbs are under 30 net is fantastic... BUT PLEASE... FOR YOUR WEIGHT LOSS SAKE...CALORIES, PROTEIN, FAT AND CARBS MATTER. MFP every. damn. day. Since making sure my macros are in order, I am back on track and have lost 4.5lbs this week.KCKO.