So, you just started the ketogenic diet?
That’s great!
Whether you’re on a journey to lose weight, get in shape or other health reasons. You, who decided on being healthy have done yourself a great deed.
At the beginning of the ketogenic diet, it can be hard to follow through the diet. The simplest way to keep yourself committed to the ketogenic diet is to make it easier.
To help you stick to the keto diet, we have prepared some super useful tips and tricks for you. These hacks are easy to follow and might even make your keto diet effortless too!
Okay, let’s get into it!
Try High-Fat Snacks
Most snacks are made of refined carbohydrates, such as candy bars, cookies and pretzels.
They taste really good! That’s for sure. However, shortly after you eat them, you tend to feel hungry again. Unable to satisfy your craving, you might keep snacking more and more.
The keto diet focuses on foods high in fat because it keeps you full for longer. So, during your snack time, try having snacks that are high in fat. They keep you full and satisfied longer, giving you more appetite control.
Now that you already know, start replacing those bad sugary, high-carb snacks with high-fat snacks today. You won’t start craving for snacks as often as before! Here are some high-fat snack ideas to try:
1. Mixed nuts: Choose a variety of nuts such as almonds, walnuts, and macadamia nuts for a healthy dose of fats.
2. Cheese sticks or slices: Cheese is a great source of fat and protein, making it a satisfying snack option.
3. Avocado: Slice up some avocado and add a little salt and pepper for a simple and nutritious snack.
4. Olives: Olives are high in healthy fats and make a great savory snack.
5. Hard-boiled eggs: Eggs are a good source of healthy fats and protein, making them a filling snack option.
6. Nut butter: Spread some almond butter or peanut butter on celery sticks or apple slices for a tasty and satisfying snack.
7. Pork rinds: If you’re craving something crunchy, pork rinds are a great low-carb, high-fat snack option.
Remember, moderation is key even with healthy high-fat snacks. Enjoy these snacks in moderation to stay within your daily calorie and macro goals.
You Should Eat Your Eggs
Not only that eggs are healthy, but they’re also very versatile in the Keto food pyramid. Fry, boil, scramble or poach, you can cook them in any way that you like.
Eggs are a good protein source and they’re cheap to add into your keto diet too.
So, instead of having cereals which are high-carb food, go for eggs and bacon. Remember we can cook the egg it in any way we like? This way, you can try a different recipe every morning too! In addition, eggs are rich in vitamins and minerals such as vitamin D, vitamin B12, and selenium. They also contain choline, which is important for brain health.
So next time you're choosing what to eat for breakfast, opt for eggs to kickstart your day the Keto way. Whether it's a simple omelette, a veggie-filled scramble, or a tasty frittata, eggs are a great choice for a satisfying and nutritious meal.
Buy Veggie in Bulk
Buy vegetables in bulk! They can be stored in the freezer and defrost them only when needed.
Despite being frozen, they have exactly the same amount of nutrients as fresh vegetables. They are also convenient, cheap, and most importantly, they decrease the number of times you need to go to the grocery store.
Furthermore, you can wash, peel and cut them in all kinds of sizes to store them into different containers. When preparing your meals, you can add them into your recipe with almost zero prep time!
This is also a good way to prompt yourself to eat more vegetables, plus it saves you a lot of time. Not only are bulk veggies a great option for saving time and money, but they are also environmentally friendly. By purchasing vegetables in bulk, you are reducing the amount of packaging waste that accumulates from buying individually packaged produce.
Additionally, buying vegetables in bulk allows you to take advantage of sales and discounts, saving you even more money in the long run. You can also support local farmers by purchasing directly from them in bulk quantities.
So next time you're at the grocery store, consider buying vegetables in bulk to save time, money, and help reduce waste in the environment. Your wallet and the planet will thank you!
Prepare Your Own Meals in Advance
For any ketogenic dieters, preparing your own meals is important if you want to stick to your keto diet. This is definitely a good habit to have, though sometimes it can be hard to take out some time to do so.
Make a meal plan that strategizes what meal to prepare for the entire week. This will make your grocery list consistent so it will be easier for you since you already know what to buy.
Start preparing your meals in batches beforehand and store or freeze them. In the morning, you can just grab one and go for work!
To get your keto diet meals started, we’ve compiled a list of keto receipes that is easy to learn ad supper effective! - Keto Chicken Alfredo: This creamy and flavorful dish is a great option for a keto meal. Simply sauté chicken in butter, then add heavy cream, garlic, and parmesan cheese. Serve over zucchini noodles or spaghetti squash for a low-carb alternative to pasta.
- Bacon-Wrapped Avocado: This simple yet delicious dish is perfect for a quick and satisfying snack. Wrap avocado slices in bacon, season with salt and pepper, and bake until crispy. This high-fat snack is perfect for those following a keto diet.
- Cauliflower Mac and Cheese: This low-carb alternative to traditional mac and cheese is a great side dish or main course option. Simply steam cauliflower, then mix with a creamy cheese sauce made from heavy cream, cheddar cheese, and seasoning. Bake until bubbly and golden brown for a comforting and satisfying meal.
- Keto Taco Salad: This flavorful and filling salad is a great option for a quick and easy keto meal. Simply brown ground beef with taco seasoning, then serve over a bed of lettuce with avocado, cheese, sour cream, and salsa. This meal is low-carb, high-fat, and full of flavor.
By preparing your meals in advance and having a plan in place, you can stay on track with your keto diet and reach your health and weight loss goals. Happy cooking!
Say No to Sugary Food and Drinks
Added sugar is one of the worst ingredients in any modern diet. Especially in the keto diet, you need to try to avoid sugary food and drinks.
They will mess up your body from getting into ketosis. Always check the label when you shop at the grocery.
For example, fruit juices can be easily found in any supermarket and you’ll think those are okay to drink. On the contrary, most fruit juices in a bottle or carton are processed fruit juices which aren’t the same as the fresh fruit juices you made in your kitchen. They’re high in sugar, low in nutrients and sometimes added with chemicals.
Be mindful of what you’re eating. Start avoiding foods like donuts, candy bars, soda and food that’s obviously super sweet too.
Tip: Check the labels, skip the sugar, stay keto!
If you’re wondering what can you eat while staying keto, we’ve compiled a list of keto snacks that will help you with ketosis. Remember, saying no to sugary food and drinks doesn't mean you have to sacrifice taste or enjoyment. There are plenty of delicious and healthy alternatives that can satisfy your cravings without derailing your keto progress. So next time you're tempted by something sweet, think twice and choose a healthier option instead. Your body will thank you in the long run.
Save Time with No Bake Keto Desserts
We’re all busy humans and it can be time-consuming if you always have to bake desserts. Fret not! Try out some of these No Bake Keto Desserts Recipe.
You can make them in advance and freeze or store them in jars. That’s why so many people love them because they are so easy to prepare! Anytime you feel like satisfying your sweet tooth after a meal, you can just take out your keto desserts and munch on them too.
Unlike ordinary desserts that are packed with sugar, keto desserts are low-carb, low sugar and keto-friendly. Here are a few easy no-bake keto dessert recipes to try:
1. Keto Peanut Butter Cups:
- Melt sugar-free chocolate chips in the microwave or on the stove.
- Spoon a small layer of melted chocolate into mini muffin liners or a silicone mold.
- Mix together natural peanut butter and a sweetener of your choice (stevia, erythritol, etc.)
- Spoon a small layer of the peanut butter mixture on top of the chocolate.
- Top with more melted chocolate and freeze until set.
2. No-Bake Keto Cheesecake:
- In a bowl, mix together softened cream cheese, heavy cream, sweetener, and vanilla extract until smooth.
- Pour the mixture into a prepared almond flour or crushed nut crust.
- Refrigerate for a few hours or until set.
- Top with sugar-free whipped cream and berries if desired.
3. Keto Chocolate Avocado Pudding:
- Blend together ripe avocados, unsweetened cocoa powder, almond milk, sweetener, and a dash of vanilla extract until smooth.
- Refrigerate for a few hours to let the flavors meld.
- Serve topped with sugar-free whipped cream or chopped nuts.
4. No-Bake Keto Lemon Bars:
- In a food processor, combine almond flour, sweetener, melted butter, and a pinch of salt to make the crust.
- Press the crust mixture into a lined baking dish.
- Mix together cream cheese, lemon juice, sweetener, and vanilla extract until smooth.
- Pour the filling over the crust and refrigerate until firm.
- Slice into bars and enjoy!
These no-bake keto desserts are quick, easy, and perfect for satisfying your sweet cravings without derailing your low-carb lifestyle. Enjoy!
Get Rid of Diet Drinks
Diet drinks are always marketed as sugar-free, low-calorie or even zero-calorie. Despite that, they are added with artificial sweeteners, flavors, colors and have no significant nutrition at all.
Because they’re few to zero calories and does not have any significant nutrition, diet drinks aren’t something that is good in your keto diet meal. Furthermore, research has shown that consuming diet drinks can actually lead to weight gain and an increased risk of metabolic syndrome, which includes factors like high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.
Instead of relying on diet drinks as a way to satisfy your sweet tooth or to help with weight loss, opt for healthier alternatives like water, herbal teas, sparkling water with a splash of fresh lemon or lime juice, or unsweetened iced tea.
By eliminating diet drinks from your diet, you can improve your overall health and well-being while sticking to your keto diet goals. So, say goodbye to diet drinks and try out some of these healthier choices instead.
Practicing intermittent fasting
Before proceeding with this, make sure you consult your doctor whether you’re able to do intermittent fasting
This is an excellent way to get into ketosis. Typically, you can go for 13-15 hours between dinner and breakfast. This allows your body to find other sources of fuel aside from stored glucose.
And the good news is if your body is unable to find glucose due to the fasting, it will start burning store fats instead. There are a few different methods of intermittent fasting that you can try, such as the 16/8 method where you fast for 16 hours and eat during an 8-hour window, or the 24-hour fast where you fast for a full day.
It's important to listen to your body during this time and make sure you're still getting enough nutrients when you do eat. Make sure to also stay hydrated and keep up with your electrolytes to prevent any issues.
Some people find that intermittent fasting helps them feel more focused, energized, and helps with weight loss. However, it may not be suitable for everyone, so make sure to do your research and talk to your doctor before starting.
Environment Often Matters More
Whenever possible, you have to design an environment that helps you to automate your decisions. Imagine placing a delicious, unhealthy food on the table or next to the couch. Then, see what happens when you’re stressed and hungry. Yup, you probably would eat it.
Okay, I know that the example given doesn’t really apply to everyone. But, there are times that we just can’t control our cravings. We have plenty of motivation and willpower when we first started any diet. It’s easy to say “no” to all those unhealthy food in the beginning.
However, in the long run, you’re not going to be motivated all the time. There are just some days that your cravings are bigger than your willpower. That’s because it just requires lesser effort to satisfy your cravings than to resist it.
The best approach is to change your food environment so that it helps you to make better choices. Set up an environment with the right food around you and get rid of everything else that you know that you shouldn’t eat.
Below are some steps you can do to at home:
- Remove unhealthy or high-carbs foods in your home: If you have to keep them, then at least move them to somewhere that is hard for you to see or access. This is to prevent your cravings from triggering.
- Prep keto-friendly food options in advance: Have them prepare beforehand and place them in places with convenient access. This will help you to make healthier choices easier, and at the same time stick to your keto diet.
- Only use small plates: It is believed that using a smaller plate makes the food portion looks bigger. As a result, this effect makes you eat lesser.
- Cure your sweet tooth: On some days, we just can’t hold back our cravings, and having something sweet is the only option. Don’t worry, you can check out some keto desserts recipe here. Although keto-friendly desserts can satisfy your cravings, they aren’t meant to be binged on.
This hack will unquestionably make your ketogenic diet journey so much easier. It puts your decision-making on autopilot and no willpower, discipline or restriction needed too.
Change Your Lifestyle
Eating the correct foods is important, but it can go beyond just that. Some factors that could contribute to the ketogenic diet are getting great sleep, reduce stress, exercise frequently, stay positive or just simply increase your movement to be more active in your daily life.
We hope these keto hacks and tips will help make things easier if you just started your Keto diet. Now that you’ve uncovered some of these hacks, staying in the keto diet will be much more effortless than before!
Think you also have some tips to share with everyone? Share with us in the comments below! We would love to hear from you!
You can also check our brand new 30 day challenge ebook here : - Set specific and achievable goals for yourself
- Meal prep in advance to avoid temptation
- Find a support system or accountability partner
- Stay hydrated and drink plenty of water
- Stay consistent and don't give up, even if you have setbacks
- Listen to your body and make adjustments as needed
Remember, the ketogenic diet is a lifestyle change and not a quick fix. With dedication and perseverance, you can achieve your health and wellness goals. Good luck on your keto journey!
