Top 10 Keto tips

Lastly, after applying all the Keto hacks above, I suggest you reduce all the different factors that can negatively affect your Keto diet. So have enough sleep, reduce your stress, exercise, stay positive, and be active. All of these things will contribute to your fitness goals and benefit your health. Despite further studies needing to be done for conclusive evidence, there have been a few indications from one study that the Keto diet and exercise work well together since it can help retain muscle mass while still burning fat and losing weight. So I’d suggest staying active while on Keto to proportion your muscle to fat ratio effectively. Moreover, the National Sleep Foundation reports that staying active can help you sleep better which is super important since sleep deprivation has been constantly linked with weight gain. In summary, make sure you live a healthy, active, and balanced lifestyle while on Keto!

Indeed, keto focuses on a person’s food and drink intake. To be specific, the ketogenic diet is a low-carb, high-fat diet. However, if you’re aiming to lose weight, you need to put in the hours of exercise, too.

Being active can help you get into ketosis faster.

Remember that exercising uses up the glycogen stores in your body. Since you have a limited carb intake, your liver will look for an alternate source of energy for the muscles. It will instead increase the production of ketones, which is the body’s alternate fuel source. Note that you can’t get into a full-blown exercise routine right away. Your body needs time to adapt to using ketones and fatty acids as fuel. Instead, take between one and four weeks of gradual exercises so your body has time to adjust.

Coffee makes OMAD far more manageable. Especially during the adaptation phase. Caffeine can aid in weight loss, and make your cold showers more beneficial. Make no mistake, fasting is a stressor (albeit sometimes beneficial). So is caffeine. Hacking OMAD with caffeine is a double-edged sword. In the short-term, the appetite suppression makes sticking with OMAD easier. But caffeine spikes your cortisol levels and exacerbates stress. Excessive caffeine replaces one issue for another. Since chronic stress underlies just about every disease, tread lightly with your stimulants.

Ketone ester and ketone salt products push you into a deeper state of ketosis, fast. Low energy and constant hunger plague those new to OMAD. These supplements supply the brain with ample “high-octane” fuel to help you perform your best. Ketones are also neuroprotective, physical performance-enhancing (a staple among elite athletes including Tour de France cyclists), and help with body composition by starving off hunger and satiating cravings. You can even combine it with coffee for stronger effects. Ketone boosting products come in three primary forms:

• Ketone esters
• Ketone salts
• MCT oil Ordered from most effective to cheapest. Some days feel harder than others, and a serving of exogenous ketones can keep you on track. But before you rush to Amazon, know that they aren’t all equal. Some are worse than none at all. Check out this post on the best exogenous ketone supplements to make the optimal choice for your lifestyle.

When it comes to starting the keto diet (or any diet), all experts agree that you must have a meal plan. The biggest reason people have a hard time sticking with keto is that people don’t have enough interesting foods to turn to, and high-carb favorites win out over good nutrition. If you didn’t buy foods at the grocery store that fit the guidelines, there won’t be an easy option in the fridge when you really need it. You can get all your keto food list for beginners here, and also you can use my keto low carb menu for beginners! Planning what you’ll eat each day will save you both time and money. But it can be also difficult and time consuming to come up with a plan that fits your macros, offers enough variety, and tastes good too. That’s why I made a 7 day meal plan for beginners.  The plan helps you balance meal prep, includes super easy recipes, and how to reuse occasional leftovers to save time and money. You can simply find the plan by clicking here.

It can be challenging to begin a keto diet for beginners. If you look online, you’ll see a lot of recipes and a lot of dos and don’ts. Keep the dos and don’ts in mind, but start your beginner keto diet simple. You can forget about the recipes and create yours instead. All you need to do is to follow a simple formula. That is to pick a protein, pick a low-carb vegetable, and add fat. This works well for all keto foods. It also opens your meals to more possibilities. Once you’re ready for more complicated keto meals, then you can follow the online keto recipes you find.

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.

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.