The Ketogenic Diet is one that many people turn to for quick weight loss. While this diet is one that helps most people lose weight, in order to make this diet effective, its followers must be consistent and intentional. And so, we share diet hacks from doctors to help you on your journey.
Ketogenic Diet Hacks for Weight Loss
Want to lose weight with Keto but not sure where to start? While losing weight with Keto may seem easier on paper, with the right strategies and tips, anyone can make this diet work for them. The guide below features important hacks for weight loss when following the Keto diet:
1. Swap Your Ingredients
Swapping ingredients is one of the quickest ways to make eating Keto easier. By replacing high-carb foods that you love with similar Keto-friendly options, you’ll be able to make the transition to the Ketogenic Diet that much easier.
Consider a favorite like noodles and similar starchy foods. Instead of using typical spaghetti, use zucchini noodles with parmesan, pesto, mug bread, and cauliflower rice.
2. Manage Your Macros
Once you’ve gotten used to eating your basic Keto foods, it’s time to start focusing on the carbs, protein, and fat in your diet.
Success in Keto is based on managing your intake of carbs, protein, and fat. This Ketogenic Diet hack is important for anyone that is trying to lose weight.
By strategically targeting your macros, you’ll be able to progress faster towards your goal of weight loss.
3. Choose to Eat like a Carnivore
Many keto dieters find focusing on a carnivorous diet to be more beneficial when following Keto.
While it’s best to consult a doctor before going on a completely carnivorous diet, there are a few things to keep in mind when consuming meat. Most Keto dieters focus on eating meats like ribeye and ground beef compared to other types of meat that contain skin, other organs, excess fat, and glands.
4. Follow the Basics
The basics of eating Keto will help you stick to your weight loss goals. The basic Keto diet includes one that is low carb and high in fat.
This bare-bones way of eating Keto is one of the most effective ways to lose weight. As you get back to basics, you’ll quickly see the diet take effect on your body.
5. Remember “Shalom”
Another favorite Ketogenic Diet hack that will make sticking to the keto diet easier is the acronym “Shalom”.
By remembering Shalom (which is Hebrew for peace), you’ll have a better idea of everything you can and can’t eat.
When eating Keto, it’s best to avoid processed sugars. Sweeteners are the ideal way to add something sweet to your meals. Opt for low-carb sweeteners when eating Keto to make sure you are still working towards your goal of losing weight. Sweeteners like Monk Fruit and Stevia help to regulate your sugar levels.
If you’re looking for an artificial sweetener that works with the Keto Diet, Sucralose and similar options are fine as well.
The “H” in Shalom will help you to remember to stick to eating high-fat dairy options. These types of products are high in fat and protein and contain lower amounts of lactose.
This stipulation means to avoid dairy products like goat’s milk, buttermilk, and regular milk.
Not sure what dairy choices are safe? Eating butter, creams, and full-fat cheeses should be fine.
Avocado itself is an incredible Keto hack. This versatile food has a variety of health benefits.
With only 2 grams of carbohydrates for 100 grams of avocado, you can fill your diet with this fruit when eating Keto and watch the weight melt off.
Veggies that are low in carbs are the best options for Keto lovers. These types of veggies include artichokes, broccoli, eggplant, kale, bell peppers, garlic, green beans, mushrooms, tomatoes, celery, lettuce, cucumbers, cauliflower, zucchini, and more.
Remember: To make sure you’re getting the most out of your greens, be sure to stick to the low-carb rule.
Good Keto fats include those that are saturated, monounsaturated. polyunsaturated, natural, and trans fats.
Avoid bad fats like processed unsaturated or processed trans fats.
When looking for your meat options for the Ketogenic Diet, many choose to eat cuts of meat like pork belly, baby back ribs, bacon, lamb chops, chicken thighs, t-bone steaks ribeye, and New York strip.
While some Keto dieters have their own opinions about leaving the skin on meat, many swear by it.
6. Try Intermittent Fasting
Before trying intermittent fasting, be sure to consult with a doctor as it can have negative side effects for certain people.
Intermittent fasting aims to limit one’s eating windows to a few hours each day.
For example, many people that practice intermittent fasting focus on avoiding calories for 14 – 16 hours each day. The rest of the day is dedicated to eating healthy meals.
During this time that the body is fasting, it will work to break down fats and use them as energy during times of fasting.
7. Do the Egg Fast
Anyone turning to the Keto diet to lose weight should consider the egg fast/diet as many long-time practitioners of Keto swear by it.
This fast involves eating an eggs-only diet for three days straight. These three days can be overwhelming, but the key to surviving this fast is to cook the eggs in a variety of ways.
By focusing on this eggs-only fast, you’ll be able to accelerate weight loss easily.
8. Create Meal Plans
Meal plans are an important part of Keto diets. While we all have the best intentions of eating as healthily as possible, when we have to eat in a rush, it’s easy to fall off the train.
If you hope to stick to the Keto diet, do so by focusing on a meal plan. Meal plans will help you stick to your diet by scheduling everything you’ll eat in advance.
Once you’ve decided what to cook several days before hand, you can go to the store and pick up the necessary ingredients so that you’ll have everything on hand when it comes time to prepare the food and to eat.
9. Set Realistic Goals
Oftentimes, many people sabotage themselves before getting started with their Keto diet. While many people turn to Keto as a weight loss option, you need to start this diet with the right goals in mind.
To get the results that you hope for, you need to approach the diet with a realistic mindset. Don’t expect to see drastic weight loss in the first few weeks of this diet. Similarly, don’t make the mistake of assuming this diet is easy.
The main goal anyone should follow when starting to eat Keto this: establishing a sustainable diet that you can follow consistently.
10. Keep it Simple
When approaching Keto, it’s easy for things to get confusing. In order to actually lose weight on this diet, you’ll need to create a calorie deficit. This deficit will lead to fat loss and must be sustained in order for you to lose weight over time.
Those that swear by the Keto diet to lose weight are able to work with a sustainable diet that isn’t too restrictive.
If you start eating Keto and find that you’re not losing any weight or that it’s harming your health, you need to rethink this diet.
Avoid this type of harmful approach to Keto by keeping it simple. Rapid weight loss is usually achieved by sticking to Keto basics like eating low-carb foods, avoiding high-carb foods, eating more veggies, and limiting processed foods.
11. Try to Adapt
Anyone new to Keto will often experience something called the Keto flu. When the body is restricted to 50 grams of carbohydrates, hormones levels will change and the body will lose water weight quickly. This results in a loss of electrolytes and will essentially cause flu-like symptoms.
While some can get through this Keto flu quickly, this feeling can be avoided if new Keto dieters help their body better adapt to the diet before launching into it head-first.
When starting Keto, experts recommend the following:
Adding MCTs to the Diet
Studies show that medium-chain triglycerides increase ketone levels which will help the body avoid any Keto flu symptoms.
Caffeine helps to stimulate the body’s production of ketones, making dieting with Keto much easier.
Try Intermittent Fasting
Intermittent fasting will increase ketone production, which helps the body adjust to the shift in energy caused by the Keto diet.
Increase Physical Activity
Physical activity is an important part of getting through the Keto diet. Working out regularly helps the body produce more ketones. Exercises that work well with the Keto diet include low-intensity options like yoga or walking.
Final Thoughts on Trying These Ketogenic Diet Hacks for Weight Loss
The Keto diet has its benefits, but only if you know how to make it work for you. With the hacks in this guide, you’ll be able to avoid any drawbacks or mistakes and reach the weight loss goal you have in mind.
Whether you’re just getting started with Keto or you’ve been following the Ketogenic Diet for a while with minimal results, stick to it. By following these important hacks, you’ll be able to totally transform your diet and lifestyle.