Best Keto Hacks 2020
TOP KETO HACKS & TIPS
Think the keto lifestyle is out of your reach?
Don’t be discouraged by what you can’t eat! Instead, take a page from people who are have found keto success and learn how they’ve beaten their carb cravings in order to keto hack their way to their weight loss goals.
Here I will reveal the crucial steps you need in order to achieve your own target weight – and keep it off!
Aren’t we all looking for an easy way when it comes to losing weight?
Why wait for months for great results if you can have them sooner? Well, now you can!
The keto diet is built on the concept of lowering your carbohydrate intake and increasing the number of healthy fats you consume.
The body uses carbohydrates, which are converted to glucose, as the main source of energy to fuel the brain and other important organs.
By restricting your carbohydrate intake, the body is forced to seek an alternative source of energy.
This is when fats come into play.
When the body is deprived of carbs, glycogen stores start to deplete, which causes the body to shift into a metabolic state known as ketosis.
THE TOP HACKING TIPS ARE:
BE PREPARED: CREATE THE PERFECT KETO SURROUNDINGS.
As with anything in life, preparation is key to succeeding with your goals.
To make sure you stick to your Keto diet all week, make sure you plan out your meals for the entire week.
That way you know exactly what ingredients to shopping for and you won’t be tempted to cheat.
What we see, smell, feel or think can trigger a strong response that can make dieting incredibly challenging as the initial euphoria and willpower of the new diet fades into oblivion.
The battle between your emotional brain versus your rational brain is a tough one to fight when it comes to making the right food choices.
Making it as easy as you can within the environment you operate within is paramount to successful food choices.
CHANGING YOUR HOME FOOD SURROUNDINGS BY:
Alternatively, make all keto-friendly foods easy to access inconvenient places to increase your chances to maintain diet success.
Take away carb-heavy or unhealthy foods.
If there are other family members to consider, store in a place that is difficult to reach, reducing temptation and reducing craving triggers.
Stock up on keto-friendly sweeteners and prepare keto desserts ahead of time.
There are so many delicious recipes out there to combat your sweet tooth just check out my Pinterest for more delicious Keto desserts recipes.
Don’t beat yourself up with a slight deviation.
If you are away for a few days, it won’t do harm to reach out for some local food within moderation.
You don’t have to stay on keto to lose weight and prevent weight gain while traveling.
As long as you are sensible with your choices and remain active, a short deviation is not going to throw you off track.
If you know where you are going, check menus and which stores there are in the area to find specific keto-friendly options available.
INTRODUCE MCT OIL
MCT’s are digested very differently to other fats as they go straight to the liver where they are converted into ketones.
Increased ketones help your body reach ketosis faster and many have reported improved cognitive energy and feeling less hungry.
Other positive benefits include improved gut health as well as thermogenic effects to help burn fat faster.
CONSIDER INTERMITTENT FASTING
Intermittent fasting provides a window of a set number of hours in the day when you can eat.
It can be done in several ways but the end result is the same, it helps regulate insulin production and control calories.
The chosen approach will be determined on what your personal goals and lifestyle are.
Keto and intermittent fasting are becoming synonyms for being the ultimate combo for shedding weight and optimizing health.
THE MOST COMMON IF METHODS:
- 24-hour fasting – involves completely fasting for a full day. Usually undertaken once or twice a week.
- Bi-weekly 5:2 method – twice weekly, you are limited to 500 calories.
- Alternate day fasting – similar to the 5:2 approach of limiting calories, but doing this every other day.
- Time-restricted eating – (e.g. 16/8 or 14/10) where you can eat for either 8 or 10 hours per day and fast for the rest of the time.
Many keto dieters find that this limited window of consumption becomes almost second nature once the ‘appetite and hunger management’ effects that happen with keto start to take place.
Your body will break down extra fats that are stored and use it as energy during fasting days. It’s pretty simple!
And to help you stick to your Ketogenic Diet, I’ve compiled some Keto hacks and tips that’ll keep you on track.
These are proven and tested ideas that’ll make your Keto lifestyle less frustrating and more achievable.
They are super easy to follow and give great results.
REPLACE RICE AND PASTA WITH CAULIFLOWER RICE OR VEGGIE PASTA
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.
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.
CHOOSE EGGS AND BACON OVER CEREAL
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.
PREPARE YOUR LUNCH
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.
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!
REPLACE REGULAR FLOUR WITH ALMOND OR COCONUT FLOUR
They taste good and can be used with any of your baking recipes to make a Keto-friendly treat.
Go to my Pinterest and you’ll find plenty of great recipes for low carb diets that use these alternative flours.
Go here for a tasty ketogenic treat.
Here’s a quick keto recipe for y’all in case you start getting sugar cravings!
Instead of heading to the nearest store to get some chocolate bars, get some almond butter, coconut oil, and cocoa powder.
These ingredients make a great healthy recipe that tastes like a sweet dessert but is still low in calories.
To make one, just pour all the ingredients into a bowl and mix it until it’s a fine consistency.
Put it in the freezer for around half an hour or take out once frozen.
That’s it! You’ll have a quick snack that’s one of the easiest keto recipes out there that also benefits your health.
SKIP THE ACIDIC FOODS & DRINKS
Say goodbye to your acidic foods and drinks that include alcohol, sodas, low-fat dairy products, and sweetened teas or coffees (but don’t worry, black coffee is keto).
If you want a memory aid for some of the dos and don’ts of Keto, simply remember this Shalom acronym and be at peace.
Sweeteners — If you just love sugary flavors, low-carb sweeteners will be your best friend on the Keto diet.
The best sweeteners for the Keto diet are natural ones like Stevia that can help lower blood pressure (Source) and Monk Fruit which can help regulate blood sugar levels (Source).
Though artificial sweeteners can be fine too (e.g. Sucralose).
High-fat dairy — Seriously, avoid low-fat dairy options. Go for dairy products high in protein and fat, but low in lactose.
So skip goat’s milk, regular milk (or at least cut intake down a bit and still definitely only drink full-fat), and buttermilk, and eat more full-fat cheeses, creams, and butter.
Avocados — For 2 grams of carbs for every 100 grams, eating avocado is such an awesome Keto hack! It’s tasty, versatile, and you can’t say enough about its many other health benefits.
Low-carb vegetables —Bell peppers, artichokes, spinach, broccoli, cauliflower, cucumbers, lettuce, cabbage, eggplant, sprouts, kale, garlic, tomatoes, celery, green beans, zucchini, and mushrooms, are just some great low-carb options for Keto.
Other fats — The “good” fats for Keto are saturated fats, natural trans and polyunsaturated fats, and monounsaturated fats, whereas the “bad” ones are processed trans and processed polyunsaturated fats.
Meats — Some good meats for Keto are porterhouse, New York strip, ribeye and t-bone steaks, chicken thighs, lamb chops, pork belly, bacon, baby back ribs, and any other meats where you leave the skin on with it.
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.
Why not try these top tips and see where it can take you!