Are you tired of feeling sluggish and struggling to lose weight on traditional diets? The ketogenic, or “keto,” diet may be the solution you’ve been searching for. This high-fat, low-carb diet has been proven to aid in weight loss, improve energy levels, and even lower the risk of certain diseases. But let’s face it, sticking to a new diet can be tough. That’s why we’ve compiled a list of 17 easy keto diet hacks to help you stay on track and achieve your health goals.
The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss, improved energy levels, and a lower risk of certain diseases.
This article provides easy hacks for sticking to the keto diet, making the transition and adherence easier.
To start the keto diet, you’ll need to drastically reduce your intake of carbohydrates and increase your consumption of healthy fats. This can be achieved by eliminating processed foods, sugary drinks, and grains and replacing them with meat, fish, eggs, nuts, and low-carb vegetables.
Flour Substitution
Almond and coconut flour are gluten-free, low-carb, and high-fat alternatives to traditional wheat flour. They can be used in baking to make keto-friendly bread, cakes, and pastries. Almond and coconut flour are lower in carbohydrates and higher in protein and healthy fats than wheat flour.
Start by replacing a small amount of wheat flour with almond or coconut flour in your recipes and gradually increase the ratio until you reach your desired consistency. You can make your own keto-friendly flour blends by mixing almond flour, coconut flour, and other low-carb flours, such as flaxseed or sunflower seed flour.
Meal Planning
Planning your meals in advance can help you stay on track with your diet and avoid the temptation to reach for unhealthy snacks. You can find keto meal plans online or from registered dietitians.
Preparing meals in advance and cooking in bulk can save you time and make it easier to stick to your diet. To create your own keto meal plan, start by identifying your daily calorie needs and macronutrient ratios, then plan your meals and snacks around those numbers.
Incorporating Spices
Spices can add flavor and depth to your meals without adding additional carbohydrates. They can also help to curb cravings for sweet or salty foods. Some great options for keto-friendly spices include cinnamon, turmeric, cumin, and chili powder.
You can make your own spice blends by mixing different spices together in small jars or bags. Experiment with different spice combinations, try new recipes, and use a variety of herbs and seasonings to keep your meals interesting and flavorful.
Fighting Sugar Cravings
Fat bombs are small, high-fat, low-carb snacks that can help to suppress cravings for sugary foods. Some easy fat bomb recipes include chocolate coconut fat bombs, peanut butter fat bombs, and lemon fat bombs.
Drinking herbal teas and snacking on nuts can also help to curb cravings for sweet foods. To manage sugar cravings, try to eat every 2-3 hours, drink plenty of water, and have a fat bomb or keto-friendly snack on hand when cravings strike.
Keto Bread Substitution
Regular bread is high in carbohydrates and should be avoided on the keto diet. Some great keto-friendly bread alternatives include almond flour bread, coconut flour bread, and flaxseed bread.
You can make your own keto bread by using almond flour, coconut flour, or flaxseed meal as a base, and adding eggs, butter, and other keto-friendly ingredients. Try using keto bread for sandwiches, toast, or as a base for pizza crust.
High Fat Snacks
High-fat snacks can help to keep you feeling full and satisfied between meals, reducing the risk of overeating. Some great keto-friendly snack options include nuts, seeds, cheese, and avocado.
You can make your own high-fat snacks by mixing nuts and seeds with a keto-friendly sweetener, such as stevia, or making your own keto-friendly dips, such as guacamole or ranch dressing. Try to have a high-fat snack on hand whenever you’re feeling hungry or craving something sweet or salty.
Keto Chip Substitution
Regular chips are high in carbohydrates and should be avoided on the keto diet. Some great keto-friendly chip alternatives include kale chips, zucchini chips, and Parmesan crisps.
You can make your own keto-friendly chips by baking thinly sliced vegetables, such as kale or zucchini, with a sprinkle of olive oil, salt, and any desired seasonings. Another way to make keto-friendly chips is by grating parmesan cheese, shaping it into small circles and baking until crispy. Try using keto chips as a side dish, as a topping for salads, or as a snack with dip or salsa.
Bacon Ends and Pieces
Bacon ends and pieces are the leftover bits of bacon that are often less expensive than regular bacon slices. They are just as delicious and can be a great way to add flavor and protein to your meals. Bacon ends and pieces can be used in a variety of recipes such as frittatas, salads, soups, and more.
You can make your own bacon ends and pieces by cutting a slab of bacon into small pieces or using scraps from previous bacon slices. Experiment with different ways of cooking bacon, such as baking, grilling, or frying, and use it to add flavor and protein to your meals and snacks.
Zucchini Noodle Substitution
Regular noodles are high in carbohydrates and should be avoided on the keto diet. Zucchini noodles, also known as “zoodles,” can be made using a spiralizer or a vegetable peeler. They can be served raw, sautéed, or even baked.
Spaghetti squash and shirataki noodles are also low-carb options that can be used as a substitute for regular noodles on the keto diet. Try using zucchini noodles, spaghetti squash or shirataki noodles in place of regular noodles in your favorite pasta dishes or soups.
Staying on Track
To stay on track with the keto diet, try to meal plan, prepare your meals in advance, and keep keto-friendly snacks on hand. When eating out, look for menu items that are high in fat and low in carbs, such as salads with a high-fat dressing or a steak with a side of vegetables.
Cheat days can be a healthy way to stay on track with your diet. If you do decide to have a cheat day, try to minimize the damage by sticking to one meal or snack, rather than an entire day of cheating. Some common challenges on the keto diet include cravings, lack of energy and difficulty sticking to the diet. To overcome these challenges, try staying hydrated, getting enough sleep and finding healthy alternatives for your favorite foods.
In conclusion, the keto diet can be a great way to lose weight, improve energy levels, and lower the risk of certain diseases. However, sticking to a new diet can be tough. The above-mentioned 10 hacks can make the transition and adherence to the keto diet easier. Remember to always consult with a healthcare professional before starting any new diet and share your experience with others in the community. Happy keto-ing!
FAQ (Frequently Asked Questions)
What are some of the proven keto diet hacks?
Some of the proven keto diet hacks include flour substitution, meal planning, incorporating spices, fighting sugar cravings, keto bread substitution, high fat snacks, keto chip substitution, bacon ends and pieces, zucchini noodle substitution, and staying on track.
How can I make keto-friendly flour blends?
You can make your own keto-friendly flour blends by mixing almond flour, coconut flour, and flaxseed meal. Other low-carb options include hazelnut flour, sunflower seed flour, and pumpkin seed flour.
How can I find a keto meal plan?
You can find a keto meal plan by searching online or consulting a nutritionist or dietitian. Many apps and websites also offer pre-made keto meal plans.
How can I make my own fat bombs?
Fat bombs can be made by mixing together ingredients such as coconut oil, cocoa powder, and nut butter. You can also add in flavors such as vanilla extract or berries.
How can I make zucchini noodles?
You can make zucchini noodles by using a spiralizer or a vegetable peeler to create thin strips of zucchini. These strips can then be sautéed, eaten raw, or even baked.
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