Are you looking for some tips and tricks that can help you get used to your keto diet? Maybe the diet is not giving you the results you desire. Maybe you have some weight loss goals to achieve. Regardless of what the reason may be, we have a way out for you. This guide gives you some tips and tricks that you can use to achieve success with this low-carb diet. Let’s take a look at 15 of those tips.
Curb your temptation
Over the first few weeks of your keto diet, you may feel the temptation to opt for that source cream, onion chips, and brownies. Remember: they will be your worst enemy on this diet. The temptation can be hard to curb, but you can make it with the tips given below:
Avoid the peer pressure: although your friends may suggest, “Having a bite is no big deal”, you should say, “No, thanks”. If possible, you should walk away. Since they are unaware of your goals, you should just say “no” and take your leave.
Get ready: When I was on the ketogenic diet, I used to keep some keto snacks with me to deal with my temptation. After all, your sweet tooth may have the best of you at times, which is understandable. So, it’s a good idea to be ready.
Don’t curb your hunger: Before you go out, make sure you are not hungry. The temptation may beat you if you don’t eat enough before leaving for work, for instance. So, you should eat some keto foods before going out.
Get rid of the temptation: At restaurants, they usually serve chips, bread or popcorn to all of their guests. If you see these things on your table, polity ask the water to remove them from your table.
Stay away from boredom: You might get bored of your keto foods over the first few weeks. How can you avoid getting bored? A good approach is to switch things up rather than stick to the same type of foods for months.
Have a cheating plan: Eating a cheat meal once or twice a month will keep you motivated. When you are dying for a bite of sushi, you can follow your cheat meal plan. This will help you stay in a good mood while you are dealing with your temptation.
Keep it simple
Keeping things simple is a great idea. What you need to do is look for a few basic recipes and snacks. The list should contain items that you enjoy eating, which will help you keep going. Unnecessary complications may sabotage your efforts. Below are some ideas:
Pork Rinds: As an alternative to chips, you can have pork skin. Although they are not filling, the high fat can make a perfect snack. You can choose from different types of seasonings. However, you should stay away from those that contain MSG. It’s better if you make your own seasonings. For instance, you can make nachos and dip them in cream. You can find pork rinds at your local grocery store.
Low-Carb Keto Tuna Pickle Boats: a quick snack can help you when you are hungry. With this recipe, you can avoid all those high-carb non-keto foods. The good news is that it’s a high-fat, low-carb and low-calorie meal.
Guacamole: Although it’s a dip, it offers a lot of opportunities. You can prepare an avocado dip for flax seed crackers, crispy bacon, cheese crisp and veggies. It will serve as a healthy fat.
Cheese Crisps: if you don’t know, cheese crisps, as the name suggests, are cheese, crisped. You can make them in a jiffy in an oven. All you need to do is put some sliced cheddar cheese on fresh parchment. Next, you should broil it and leave to cool down. After a few minutes, they will turn into a delicious chip.
Canned Sardines: You may think they are nothing but disgusting fish heads, but they are not. They can be forked and consumed, which is why they are called the best low-carb snack.
As far as the taste goes, they taste like a tuna. Often, you can find them in different flavors, such as tomato sauces and jalapeno. Since they don’t cost much, we suggest that you give them a go.
Low-Carb Onion Rings: They can be made with eggs, coconut flour, onions, parmesan cheese or pork rinds. They taste delicious as far as the test is concerned. You can also dip your onion rings in a tomato paste. Alternatively, you can use a mayo-based dip.
Peanut Butter: Here, we are not talking about peanut butter. Basically, on the keto diet, staying away from added carbs is recommended. Peanut butter is a healthy alternative, especially when combined with celery. At the grocery store, don’t forget to read the labels and opt for the butter that suits you. Another popular choice is almond.
Chocolate Peanut Butter Bark: If you have a sweet tooth, do give a go to this recipe. The ingredients include crushed pecans, sugar-free chocolate, natural peanut butter and coconut oil. When combined, these ingredients will make a great freezer snack.
Fudge Fat Bombs: This recipe is dairy-free, vegan free, refined sugar-free, gluten-free, grain-free, low-carb, and paleo, which is what the keto diet is all about. You can make fudge fat bombs with the ingredients that you can obtain from your fridge.
Avoid Typical Diet Items
By typical diet items, we mean product labels that read “low fat”, “Sugar-free” or “light fat”. Usually, these have additional ingredients that can get you out of the ketosis mode, such as sugar and things that are added for flavor. So, these items should be avoided.
Stick to the allowed items
Instead of finding a way to add the disallowed foods to your keto diet, you may want to stick to the filling, lip-smacking keto-friendly foods. The following list contains some of those items:
Eggs: Eggs are on the list of versatile and healthy foods. In fact, experts suggest that eggs are a great alternative to the so-called superfoods. And it’s the egg yolk that works wonder as most of the nutrients are found in the yolk, not the white. The yolk contains around 13 essential minerals and vitamins in addition to some important antioxidants that are good for your eyes.
Egg yolks contain a good deal of cholesterol but eating an egg a day won’t elevate your blood cholesterol levels. In fact, many studies have found that eggs can impact your LDL positively. It can also reduce your risk of cardiac disease.
Eating eggs will stabilize your blood sugar levels and make you feel full so you can reach your weight loss and other goals. So, eggs can serve as an ideal superfood for those who are looking for ways to shed some extra pounds.
One egg contains fewer than 6 grams protein and one gram of carbohydrates, which makes it an ideal keto-based food.
Make sure you get fresh eggs. Some good sources include egg farms where chickens can soak up in the sun and eat a lot of insects. According to many studies, chickens raised at this type of places usually lay eggs that are full of minerals, vitamins, and omega 3s.
Olive Oil and olives: Both of these contain a lot of healthy compounds, such as oleocanthal. This phenolic compound contains anti-inflammatory properties that can be found in ibuprofen, for instance. If you have to deal with pain and inflammation, you can consume olive oil.
28 grams of olives (7 to 10 olives) have only one gram of fiber and 2 grams of carbs. If olive oil is not your cup of tea, you can opt for olive oil instead. While it’s not possible to get the most out of olives by incorporating olive oil into your diet, consumption of olive oil will still give you a good deal of healthy fats and compounds.
Remember: olive oil can taste unpleasant if kept in temperatures over 375 F. Therefore, you may want to keep the temperature low or consume it in the raw form. You can top your salads and veggies up with olive oil, which will allow your body to absorb the fat-soluble vitamins.
Seafood, Meat and Poultry: As far as protein goes, seafood, meat and poultry are great sources. On top of that, these foods contain a lot of essential vitamins that you can’t get by consuming plant foods. Vitamin B12, for instance, is a form of DHA, carnosine, taurine, and creatine. They carry a lot of health benefits.
Poultry and fresh meat contain a whole host of minerals and B vitamins, such as zinc, selenium, and potassium, just to name a few. Plus, they also provide carnosine, taurine, creatine, and iron.
In these types of meat, the fat is good for your health. According to a study involving older women, researchers found that a diet rich in fatty meat caused an 8% rise in the HDL cholesterol compared to a low-fat diet. So, the study provides evidence that the keto diet can have a positive impact on your cholesterol levels.
For best results, you should consume red meat obtained from pasture-raised animals. As a matter of fact, meat from these animals offers a healthy ratio of omega 6 and omega 3 fats and a lot more antioxidants.
As far as the omega 3s are concerned, fish is the top source. You can have salmon,, mackerel, and sardines to meet your omega 3 needs. Many studies found that eating fish on a regular basis can have a positive impact on your mental health.
Shellfish also offer a great deal of vitamin B12, copper and zinc. To reap the health benefits, make sure you eat the right amount of shellfish on your keto diet. The reason is that some types of shellfish provide more carbs than you need. Given below is a description of the number of carbs in 100 grams servings of different types of shellfish:
- Shrimp: 0 grams
- Crabs: 0 grams
- Squid: 3 grams
- Oysters: 4 grams
- Octopus: 4 grams
- Mussels: 7 grams
- Clams: 5 grams
Another thing to keep in mind is that consuming too much seafood may lower your ketone levels. Therefore, instead of having a large meal, you should split up the amount between your meals. This will help you maintain your ketone levels.
High Fat Dairy: It includes cream, butter, and cheese. All of these have an impact on your cholesterol levels just like fatty meats. According to some studies, having a bit of high-fat dairy is good may protect your mind and heart.
High-fat dairy also provides healthy minerals, vitamins, protein and conjugated linoleic acid. The conjugated linoleic acid helps you lose weight. As you get older, the combo of these nutrients is good for your motor skills and strength. For instance, if you add only a small amount of ricotta cheese, say 7 ounces, to your diet, you can add to your muscle mass and strength. So, consuming a bit more of cheese on a regular basis is a good idea.
You don’t need to worry about consuming butter, cream, and cheese on your keto diet. Since high-fat dairy contains a small number of carbohydrates, you can include a liberal amount of it in your daily meals.
Dark Chocolate: The cocoa found in dark chocolate offers a lot of flavonols that help you keep your blood pressure under control. As a result, you are less likely to develop diabetes or heart disease.
Cocoa is on the list of “super fruits” as it offers loads of antioxidants just like other keto-friendly fruits, such as berries. But make sure you don’t consume too much of dark chocolates as some chocolate products may get you out of ketosis.
Before you buy a chocolate product, don’t forget to read the label to ensure it’s free of carbs and added sugars. A minuscule amount of carbs won’t hurt, though. If you want a better taste, you can opt for sweeteners that contain a small number of calories.
Berries: Since most fruits are rich in carbohydrates, they can’t be part of the keto diet. However, you can add some berries.
Berries are of various types, and each type offers different flavonoids that make three colors: blue, red and purple. Moreover, these flavonoids contain anti-inflammatory properties.
For instance, wild blueberries can help you strengthen your memory. Other research studies found that they can reduce the inflammation in your brain as blackberries contain a lot of antioxidants.
However, on the keto diet, make sure you have a moderate amount of berries as they contain more net carbs than you actually need.
Vegetables, such as Garlic and Onion: People have been using garlic to prevent and treat a number of diseases. Since it has a lot of organosulfur compounds, It has a potent flavor and promotes health.
Allicin, a potent plant-based compound, is found in different vegetables including leeks, onions, and garlic. This compound contains anti-oxidative and anti-inflammatory properties. So, the consumption of these vegetables protects you against brain damage and many other diseases.
Since allium vegetables contain a good deal of net carbs, it may not be a good idea to eat a lot of them. So, you can include a small amount of them in your keto diet for better flavor.
Cruciferous Vegetables: These veggies belong to the family Brassicaceae. Many species of these vegetables are grown for food like Brussels sprouts, broccoli, bok choy, garden cress, cabbage, and cauliflower.
All types of low-carb veggies provide a lot of antioxidants, fiber, minerals and vitamins. Unlike common vegetables, cruciferous veggies provide better health benefits. While they offer a great quantity of Vitamin A and K, this is not the only reason they are considered on the list of best keto foods. What makes these so special is the element of sulforaphane.
This compound is produced when you chew or crush cruciferous veggies. As soon as you have digested it, the sulforaphane compound triggers a cytoprotective pathway that removes toxins from your body and relieves stress. Regular consumption of these vegetables can have a positive impact on your cognitive function. Plus, you will be less likely to develop cancer and many cardiac diseases.
The beauty of sulforaphane is that it’s easy to obtain. All you need to do is consume fresh vegetables, such as cabbage, cauliflower, Brussels sprouts, and broccoli. Making them a part of your keto diet is a great way of reaping all these amazing benefits.
As a matter of fact, cruciferous veggies is a blessing for keto dieters as they are an excellent alternative to snacks and other high-carb foods. For example, cauliflower can be consumed instead of mashed potatoes or rice and kale can be consumed in the form of chips.
Coconut Oil: Many studies have been done on the coconut oil to find out if saturated fat is really bad for you. Coconut oil is on the list of top foods that are high in fat.
According to a research study, it was found that coconut oil could help reduce the abdominal fat and control the blood lipids. Other results concluded that soybean oil may reduce the HDL cholesterol and increase the total cholesterol. This research study was double-blind, randomized, clinical trial that involved both the soybean oil and coconut oil.
Another fascinating fact is that the coconut oil helped the participants get rid of belly fat. Another study found that incorporating only 30 ml or 2 tablespoons of coconut oil to the routine diet could help you get rid of love handles.
Coconut oil promotes health as it contains MCTs, which is short for medium-chain triglycerides. Unlike the fat found in dairy and meats, your liver consumes MCTs and convert them into ketones to use as a quick energy source.
In short, coconut oil and MCTs can help you reduce your calorie consumption, get instant energy and boost brain function. As a matter of fact, MCTs is good for those with Alzheimer’s disease, epilepsy, Parkinson’s disease and a number of other neurological disorders.
It’s a good idea to prepare a list of things you drink and eat, as it will help you hold yourself accountable. This is the era of technology and we have a variety of apps that can help us track our calorie consumption in an easy manner. You can install these apps on your phone to use even when you are on the go. Let’s check out some of the popular apps:
MyFitnessPal Calorie Counter
Basic version: free
Premium version: $9.99 per month
The app is available for Android, iOS, and PC. For PC version, you can go to www.myfitnesspal.com. This application is quite popular among both common dieters as well as keto dieters as it has a huge database that allows you to choose from different types of foods
You can go to the Change Goals section to adjust the percentage for the right amount of macro. The version allows you to change the percentage by the increments of 5%. The change is not precise, but you can get a find out if you are consuming the right amount of macro.
Apart from the macro, you can also monitor your dietary fiber. This can help you count your net carbohydrates for a day. To figure out the net carbs, you need to deduct the amount of fiber from the total carbs that you consumed in a day.
With MyFitnessPal, you can measure a lot of things, such as chest, hips, waist, and neck. These measurements can help you get a better idea of your progress. However, make sure you don’t rely the number on the scale. It’s better to use multiple methods to get an assessment of your progress.
Cron-o-meter is available for Android, iOS, and PC. The basic version costs $2.99 while the premium one is $5.99 per month. The web version can be downloaded from chronometer.com
The database of this app is not as big as that of MFP, but the keto diet is usually composed of whole foods. So, the app can help you lot of you are on the keto diet.
Cron-o-meter will help you figure out the number of macronutrients that are part of your diet. This way you can adjust the right amount more easily.
This app may not be as user-friendly as the other apps we are going to talk about, so you may have to devote some time to learn it. Most keto dieters love the app because of its accuracy. Once you have learned to use it, you can easily track your net carbs.
Available for Android and iOS for free
Available for PC at www.fatsecret.com for free
This app is one of the most popular ones among the fee tracking apps.
Based on your region, you can find the right app. For instance, if you are from Germany, the app will allow you to browse through most of the products that you can buy at your local supermarket. Its large database provides information about tons of basic food ingredients. Adding a new product is a piece of cake. Moreover, you can put together a new recipe and set the number of servings, and include a single serving in your routine macros.
With this app, you can easily track your net/total carbohydrates. For each of the macronutrients, you can set a goal. In addition, FatSecret allows you to monitor your sodium and potassium. You can also get details about your daily, weekly and monthly consumptions of macros and calories. This can help you a lot with your weight loss goals.
Available for free for iOS and Android. The Premium account is $39.99 per year.
The web version can be downloaded from www.carbmanager.com
The great thing about Carb Manager is that it’s designed for those who are on a keto diet. Other dieters who are on a low-carb diet can also benefit from it.
Like other apps, it’s a huge database. Plus, it allows you to scan the barcode and receive data input via camera, voice or text. Since the app has a huge image library, tracking meals is a piece of cake. You can easily check the rest of your net calorie count for the day.
For basic functionality, the free version is enough. However, if you want to benefit from all of the features, you have to get the premium account. Although it’s one of the most popular low-carb apps, you can give a go to the free version to see if it’s what you need.
The KetoDiet App
Compatible with Android and iOS, this basic version of this app is $2.99, but the paid one is $9.99. For the latest updates, you can go to ketodietapp.com
This app is targeted at keto dieters. That’s the reason it has all that a keto dieter may need. The tracking of net carbs and macros is a piece of cake, which is among the most desired features in a tracking application.
With its inbuilt calculator, you can count everything, but it allows you to set your goals manually as well.
The app offers tons of snack ideas and meal recipes. It can help you get started, especially when you have no idea if a type of food is right for you or not. It also lets you create and track your custom meals. In addition, the app lets you log you record your weight and measurements so you can track your progress later on.
If you have questions or feedback, the KetoDiet App team is always there to respond. You can get answers to your questions about the problems or new features that the app may have.
Don’t go for too much protein
Although fat is good for keto dieters, you don’t have to meet your fat needs by consuming protein. The excessive protein will be converted to glucose. Ideally, for each 2 lbs, you should aim for 1 gram of protein, give or take. However, you can opt for a higher or lower amount on the basis of your activity level, which means if you do a lot of physical activities throughout the day, you can opt for a higher amount.
No matter what goals you want to achieve in life, preparation is the key. The same goes for your keto diet goals. Having a solid plan in place for the week ahead can help you achieve your goals. On Sundays, for instance, you can set your meal plan for the week.
Opt for fat bombs
For fat intake, you can have fat bombs. They are great if you have a sweet tooth. Based on taste, you can choose from a lot of recipes, such as cheesecakes and chocolate fat bombs. Let’s check out some of the options you can choose from.
Almond joy is a treat for coconut fans. If you have never tried them before, you should. I bet you will fall in love with these no-bake treats. You can enjoy the tropical flavor by combining coconut flakes, coconut milk, and coconut oil. If topped with almonds and chocolate coating, almond joy fats bombs can be a satisfying treat for your sweet tooth.
This keto-friendly fat bomb is made with coconut milk and cacao butter. With no added sweeteners and a lot of flavors, almond extract and chai spice, it turns into a delicious dish. You can also make it into a healthy dessert by topping it with pistachios.
Avocado and Deviled Eggs
If you are into deviled eggs, you can get the most out of these fat bombs. This recipe is simple: all you need to do is create a mixture of egg yolks and avocado chunks and then process them with seasoning, lemon juice, and mayo. You can spread it over veggies or put it in the halves of egg whites for added protein.
Caramel Apple Pie
This fat bomb can be made without much effort. You can sauté a couple of apples with a bit of cinnamon carefully while blending butter, oil, and cream with stevia. Lastly, you can fill a silicon mold with it and put it in the freezer. After a while, you can enjoy this delicious fat bomb.
Chocolate Chip Cookie Dough Peanut Butter
Here is another great recipe for those who love chocolate. Chocolate chip cookie dough is made with MCT oil, cream cheese, butter, chocolate chips, and nut butter. The best thing about this fat bomb recipe is that it won’t take more than an hour to make as you don’t have to spend time baking things.
Chocolate Coconut Fat Bombs
Don’t worry about complicated instructions or a list of ingredients. You just need to use 5 ingredients that you can buy from any grocery store: salt, vanilla extract, raw honey, cocoa powder and coconut oil. You can store these in a freezer for as long as you want. You can make a big stash and put in the freezer for regular consumption.
Cinnamon Bun Fat Bomb Bars
This sugar-based dessert tastes great. This type of fat bomb includes two types of icing. They are keto-friendly as the ingredients include cinnamon, almond butter, and coconut oil. If you want to enjoy a cinnamon bun, you can make them yourself.
If you drink alcohol to “spend” your carbohydrates, you are not on the right track. This practice will leave no room for the foods that are good for your health. Moreover, your body turns to alcohol to generate energy instead of fat.
Opt for healthy carbohydrates
Some people think that the carbohydrates is not good for your health. However, the fact of the matter is that carbs can have a positive impact on your health provided you consume the right type of food, such as berries, cucumber, asparagus, lettuce, onions, peppers, broccoli, green beans, and spinach. Also, it’s better to consume these foods in small quantities to be on the safe side.
Keep yourself hydrated
Staying hydrated is vital for your health, and it’s even more important when you are on a diet. Water plays a great role for proper functionality of your body. So, drinking water frequently is of paramount importance. You can set a timer on your smartphone to remind yourself if you are busy most of the time.
In case you don’t know, intermittent fasting refers to a patter where you skip a meal in a day. For instance, you can skip your breakfast and have your first meal at lunch.
Once you get used to the ketogenic diet, you should get some light exercise on a routine basis. This can help lose weight fast to get in shape. You can also choose to consider high-intensity interval training.
Eat fermented foods
You may want to add fermented foods to your keto diets, such as coconut water, kefir, kimchi, sauerkraut, and pickles. If you consume these foods and drink enough water, you won’t suffer from constipation, which is a common problem that keto dieters face.
On a keto diet, you can’t cheat. Even if you are tempted to go for a brownie post-dinner, curb your temptation. Eating chocolate will put you out of ketosis. Once you are out, it will take a couple of weeks to get back into ketosis again. So, we think one snack or meal is not worth it.
This is an informational article. It should not be taken as an alternative to an expert’s advice. We can’t say that this manner of eating will have a positive impact on your health. If you are thinking of adopting the keto diet, make sure you consult your doctor first.