The Keto Diet has revolutionized weight loss! It allows you to lose weight without having to work out or cut out a few of the foods that you love!
Everyone loves the idea of being able to eat fatty food – completely guilt-free! Bacon, cheese, cream, mean, butter, etc.
However, this diet has a lot of food restrictions too!
Once you commit, you will need to know how to easily spot foods to stay away from and know the food substitutes that are keto-approved.
Below are 9 easy keto hacks that every beginner needs to know!
1. LEARN HOW TO SPOT HIDDEN CARBS
On the Keto Diet, carbs are the enemy.
You must limit consumption of plant-based foods and dairy – the two main sources of carbs.
Sit down and research foods that are high in carbs. Create a list of all the foods that are high in carbs and low in carbs.
Whenever you go shopping, take this list with you so that you can stick to your keto diet!
Always look at the “Nutrition Facts” on the back of your food product.
Keep in mind that most keto dieters eat 30-50 grams of total carbs per day – max!
The following foods must be significantly reduced or eliminated from your diet:
- Grains & Starches
- Sugary Foods
- Beans & Legumes
- High-Carb Fruit
- Root Vegetables
- Diet Products
- Unhealthy Fats
- Sugar-Free Diet Products
The following foods are 100% approved and can be consumed on the Keto Diet:
- Fatty Fish
- Nuts or Seeds
- Healthy Oils
- Low-Carb Vegetables
2. KNOW THE MAIN KETO FOOD SUBSTITUTES
On the Keto Diet, there are many approved substitutes for the foods that you love the most, but aren’t allowed to eat.
- White/Wheat Flour Substitute = Almond Flour & Coconut Flour
- White Rice Substitute = Cauliflower Rice
- Sugar Substitute = Stevia
- Sweet Coffee Substitute = Bulletproof Coffee
- Whole Milk Substitute = Almond Milk
- Mashed Potatoes Substitute = Mashed Cauliflower
- Pizza Crust Substitute = Fathead Crust (just Google it)
- Spaghetti Substitute = Spaghetti Squash
- Pasta Substitute = Veggie Pasta
- Potato Chip Substitute = Kale Chips
- Vegetable Oil Substitute = Coconut Oil
- Hamburger Bun & Tortilla Substitute = Lettuce Leaves
With a little research and practice, you and your taste buds will learn to appreciate all the keto substitutes – especially as you see the weight coming off!
3. EMBRACE EGGS
On the keto diet, eggs can be a total lifesaver!
They are an inexpensive and very necessary source of protein.
Carbs are the #1 source of energy for the body.
When carbs are restricted, you must find sources of protein and fat to make up for this lost energy-source.
This is where eggs come in! You can prepare them in many different ways: boil, fry, poach, scramble, microwave, oven-bake etc.
Add butter and sprinkle them with cheese. Voila! A delicious meal!
4. FIND YOUR FAVORITE KETO SNACKS ASAP
Why is this so important?
Because snacking is the #1 cause of throwing someone out of ketosis!
We all get the munchies and assume that a few handfuls of chips or a a sugary snack won’t do too much harm.
Wrong! It can throw us out of ketosis in a hot second.
5. DIET DRINKS ARE NOT KETO APPROVED
When you hear the word “diet”, it is easy to assume that it is an approved substitute for sugary drinks.
However, diet drinks are typically not allowed on the keto diet! Usually, these drinks are still incredibly high in sugar content!
It may take some getting used to, but you need to learn to embrace water and tea as an alternative.
Mix things up by adding some citrus fruit, cucumber, mint, or other sugar-free addition to your daily beverages.
6. FASTING CAN BE POWERFUL ON THE KETO DIET
Most people don’t know that fasting can actually be a great way to get your body into ketosis.
My favorite technique by far is intermittent fasting – a great option for someone who doesn’t like to go long periods of time without eating.
With intermittent fasting, you only eat during a certain time frame.
Example: You only give yourself 8 hours to eat during the day (9:00 a.m. until 5:00 p.m.). Then, you don’t eat any food at all for the next 16 hours (5:00 p.m. until 9:00 the next morning).
This method requires that you do NOT snack outside the set time frame for eating. This takes focused effort – especially in the evening when most people fall into bad snacking habits!
Intermittent fasting is going to start burning more energy because you aren’t eating nearly as much as you normally would.
It is going to have to find an energy source from other parts of your body – like the excess fat that has been stored.
This is the whole point of the keto diet! To force your body to have to burn fat as its main source of energy.
7. DON’T IGNORE YOUR BODY’S NEED FOR PROTEIN
As stated above, your body’s main source of energy is carbs, fats, and protein.
When eliminating carbs from your diet, you need to consume enough protein to maintain a healthy body.
If you aren’t consuming enough protein, your body is going to start pulling its energy from your muscles.
The result will be loss of muscle mass. This isn’t what you want!
The 4 main sources of protein on the Keto Diet are as follows:
It is important to space your protein out throughout the day.
Your body has a way of remodeling proteins into different sources of energy, creating the building blocks to a healthy body.
8. FIND WAYS TO ADD FAT TO YOUR MEALS
Although the word “fats” typically has a negative connotation, it is completely approved on the Keto Diet!
Eating a lot of healthy fats is going to help you reach ketosis faster.
The way the Keto Diet is built is to help your body find fat-burning sources of energy that is NOT carbs.
This is where healthy fats come in!
Healthy sources of fats are as follows:
- Coconut Oil
Bad & unapproved sources of fats are as follows:
- Vegetable Oils
- Processed Foods
- Fast Foods
- Baked Goods
The best part about finding ways to add healthy fats to your meals is that you get to add butter and cheese to pretty much anything you like!
9. PLAN OUT YOUR MEALS AHEAD OF TIME
If you want to set yourself up for success on the Keto Diet, you absolutely must learn to plan ahead!
Otherwise, you will find yourself reaching into your cupboards for something that is easy and unhealthy.
If you are 100% serious about your diet success, throw away all the foods in your house that are not Keto approved.
Many people have even brought their whole family on board with eating the Keto Diet.