While there’s no need for extreme measures, you may find that many of the keto hacks can improve your success significantly. However, some of them may not be right for your body. It’s best to know what each one can offer you and what they may not. Don’t try them based on popular opinion. Instead, learn what works for you. Reach out to us for more information on Keto Diets.
Steps for a Healthier Keto Diet – Keto Tips and Hacks
1. Intermittent Fasting and Keto
Combining Intermittent fasting and Keto can effectively help you achieve your weight management goals. Fasting can improve gut health and make up for the effects of a higher-carb diet. Added bonus: regular exercise and a healthier keto diet improve insulin sensitivity and endurance. It can be difficult if you’re new to this, but with some practice, you’ll get the hang of it.
2. Whole Food Swaps
While the keto diet is notoriously low in fat and carbohydrates, you can still make smart food swaps to have a healthier keto diet. Instead of corn starch in your morning cereal, opt for almond flour. You’ll be eating less fat and carbs with almond milk, which is also dairy-free. Those who are lactose intolerant can also opt for almond milk as an alternative to a healthier keto diet. For rice, switch to quinoa, a low-carb grain with a similar texture to the rice.
3. Go for Keto-Friendly Snacks When Traveling
One of the biggest challenges of living a Ketogenic lifestyle is traveling, but there are some ways to eat healthy while on the go. You can pack healthy snacks to eat while traveling, such as nuts, seeds, and fruit, and maintain a healthier keto diet. However, avoid packaged foods containing sugar, starches, and carbs. Contact us for more keto tips and hacks for Keto Diet!
4. Ordering Food at Restaurants
If you’re planning dinner at a restaurant or attending a friend’s birthday party while on a Keto diet, try to order keto-friendly food. Some restaurants offer low-carb options, including steak salads, but avoiding breaded items and fries is the safest option. One of the most useful Keto hacks if you can’t order keto-friendly fast food is to order a chicken salad and grilled veggies. When ordering food at a fast-food restaurant, don’t order items with high sugar content, such as mustard or double cream.
5. Grass-Fed Beef
Grass-fed beef is a much healthier source of protein than conventional beef. Its micronutrient profile is extensive, and it contains a lot of omega-3 fatty acids. This fatty acid helps reduce body fat and increase muscle. Grass-fed beef is also rich in CLA, a beneficial fatty acid that has been proven to improve insulin sensitivity. It’s the best meat option if you want a healthier keto diet, as it has numerous health benefits. As with other meat products, it’s best to opt for grass-fed beef meat if possible.
6. Keeping Avocados in Kitchen
Including Avocados in your recipes can be a great way to maintain a healthier keto diet. One of the most popular fruits on the Keto diet, avocados are an essential part of many recipes and can be kept in the freezer to be used as a base for smoothies and other keto-friendly meals. Having avocados in your kitchen can be one of the most effective and simple hacks for Keto Diet.
7. Having Lettuce Cups Ready
Keeping lettuce cups on hand is essential if you’re on a Keto diet. It’s not advisable to buy bread on a Keto diet, and lettuce wraps are your go-to for sandwiches. They’re also excellent meal prep hacks for a healthier keto diet. You can fill lettuce cups with anything you like, including meat, beans, or vegetables. Even a simple lettuce wrap can be as fulfilling as a big sandwich. Start dressing up the lettuce wrap, just like you would prepare a sandwich, and you will enjoy your keto diet.
8. Be Mindful of Calories You Consume
The keto diet is a great way to lose weight while still eating various foods. To stay on track with the diet, you should try to plan your meals and stick to the food you measure out. Avoid adding extra ingredients to your meals, as they will add more calories than you want. These keto tips and hacks will help you stick to your diet and lose weight easier. Reach out to us to know how a healthier keto diet can help you maintain weight in the long run.
9. Home-Cooked Meals
A home-cooked meal is a perfect way to satisfy your sugar cravings on a keto diet. The best part about home-cooked meals is that you won’t have to spend much money on food. You can prepare a meal for yourself in a matter of minutes and enjoy it with your family. You can follow a healthier keto diet using organic ingredients to prepare your home meals. If you are looking for healthy keto diet recipes, the most helpful keto tips, and hacks, get in touch with Texas Keto Couple now!
10. Never Underestimate Your Meal Plannings
Using meal planning is one of the most useful Keto hacks you can practice to keep your diet on track and avoid cravings. If you’re used to carbs, you might find it challenging to stay away from them at first, so preparing them beforehand will help you stay on track. Not only will meal planning to help you stay away from unhealthy foods, but it will also help you understand the importance of calories. Using this information to make healthier keto diet choices will help you achieve your goals faster.
11. Overcome The Weight Loss Plateaus
As with any dietary program, there will be times when you reach a plateau. Your body will naturally slow down when fat stores are depleted. If you’ve hit a plateau, it may be time to reassess your diet and lifestyle to see if there are any lifestyle factors that you’re overlooking. One of the valuable keto hacks is to track your carb intake. This will help you identify sneaky extra calories. This trick may require you to cut your carbs even more than when you first started your keto diet.
12. Low-carb salads
For a healthier keto diet, try eating more vegetables and fewer carbs. Prepare low-carb salads with green vegetables. You can use avocado or olive oil to top your salad to make it more delicious and edible. You should also avoid using too many high-carb ingredients in your salad. This diet reduces overall carbohydrate intake and promotes weight loss through ketosis. For more such keto tips and hacks, contact our Keto experts at Texas Keto Couple now!
Intermittent fasting and Keto, swapping whole foods, and meal plannings are essential in achieving your ketogenic goals. They help you keep the right balance between eating a healthier keto diet and staying within your budget. It will also help you avoid mindless eating out when you’re in a hurry. Once you get used to eating these foods, you’ll find it easy to stay on track with your keto diet. And once you’ve done this for a while, the keto diet will become a lifestyle.
Below we have gathered the most frequently asked questions on keto tips and for a healthier keto diet:
What is the best keto diet hack?
Swap out high-carb products for keto staples. This will help you maintain a healthier keto diet.
Can you have a cheat day on keto?
It’s advisable to avoid cheat days or cheat-meal if you are following a keto diet. While the keto diet may seem strict to you, its health benefits are unsurpassable.
What is the easiest way to do keto?
Limit your carb intake, drink plenty of water, and follow your ketogenic diet as much as possible.
Are keto diets actually healthy?
While Keto is not recommended for those with chronic conditions involving their pancreas, liver, or gallbladder, with professional guidance from Keto experts, anyone can follow a ketogenic diet for its maximum benefits.
Most of us are tired of diets and fad diets. Every week fitness magazines will bring you more and more diet programs. The worst part about all of it is that jumping from one diet to another does more harm than good.
Only a few diets have stood the test of time, and everyone, from the average gym-goer to the professional athlete, has been on them. One such diet is the ketogenic diet.
Today we will look at 15 pros and cons of the keto diet that you should know about before getting started.
Low Carb Diet: Pros and Cons
Keto Diet: Pros
1. Weight Loss
Owing to a very low amount of carbohydrates, high amounts of protein, and healthy fats, a ketogenic diet can lead to rapid weight loss. If you are working with our qualified ketogenic coach, you can see amazing results in under a month.
2. Helps control the feeling of hunger.
Many of us struggle with the portion size of food. If you tend to overeat, a ketogenic diet can help you feel satiated faster. Since protein and fat take more time to digest, you feel full for longer.
3. It may help athletic performance.
Some athletes claim to perform better under a ketogenic diet. Endurance athletes, in particular, benefit from increased fat oxidation, which helps them keep going longer.
4. Better Health Markers
According to one research, a ketogenic diet may enhance some health markers. Patients’ body weight, BMI, triglyceride levels, LDL cholesterol, and blood glucose levels can decrease under a keto diet.
5. Treating Medical Conditions
People suffering from specific medical conditions have used the ketogenic diet for many years. It can, in some cases, treat epilepsy, particularly in children. The use of an eating program to assist people who do not react to medication is backed by research.
6. Reduce Fat
Losing weight and losing body fat are not the same thing. It’s not uncommon for a weight loss coach to recommend a keto diet to people who have a hard time getting rid of body fat.
7. Cancer Treatment
Similar to healthy cells, cancer cells also use glucose as fuel but at a remarkably higher speed. Since the ketogenic diet has very few carbohydrate-rich food items, there isn’t much free glucose available for use as fuel. A growing body of evidence points to the possibility that combining a ketogenic diet with conventional cancer treatments like chemo and radiotherapy may enhance tumor response or slow tumor development.
8. Accessible Resources
The keto diet is very popular, and there are thousands of fitness influencers and bloggers like the Texas Keto Couple from whom you can get inspiration and ideas.
Keto Diet: Cons
When talking about keto pros and cons, we often hear a lopsided argument. In reality, the benefits and drawbacks are quite balanced. Let’s find out what the disadvantages of the ketogenic diet are.
1. Not suitable for everyone.
If you are pregnant or have some specific health conditions, the ketogenic diet may not be right for you. For some people, the keto diet can do a lot of harm if they are not cautious about it.
2. Difficult To Adapt
It’s very difficult for someone who has eaten carbs all their life to switch to a low/no-carb diet suddenly. The initial stages are often very hard, with painful physical reactions in some cases.
3. Adverse effects in some medical conditions.
Based on a few studies, the ketogenic diet seems to be safe in short to mid-term. On the other hand, there is no extensive research on long-term impacts.
Studies on how a ketogenic diet affects those who are pregnant or attempting to get pregnant are inconclusive. Patients who suffer from pancreatitis, liver disease, or problems with metabolism should also avoid it.
4. It can cause vitamin and mineral deficiency.
We primarily get vitamins and minerals from plants and fruits. A ketogenic diet is typically low on veggies and fruits. As a result, it can lead to nutritional deficiency in some people.
5. Limited Food Choices
Even a chunk of the most common food we have – bread, pasta, rice, noodles – is not allowed in the ketogenic diet. It makes it very difficult in some cases to continue with the diet. For example, it can be unfeasible when you are traveling to faraway places.
6. Risk of Heart Disease
According to a 2018 study of 25,000 adults in the United States, people who consume fewer carbohydrates have a 32 % higher chance of dying than people who follow a high-carbohydrate diet. Additionally, the chance of heart disease was elevated by 51% in people who followed a low-carb diet.
Carbs are the cheapest form of food. Every culture has a carb item at its core due to its availability. By removing carbs from your diet, you would have to pay a lot more for groceries. It can be very difficult to maintain a keto diet on a tight budget.
That’s all about the ketogenic diet pros and cons that you need to know. Remember to talk to our certified nutritionist before trying the keto diet or any other diet.
Frequently Asked Questions
1. What do you need to know about the keto diet?
It’s crucial to understand that the keto diet won’t work for everyone. Bio-individuality determines how each person would react to an extremely low-carb diet.
2. What are the pros and cons of a keto diet?
The pros of a keto diet are quick weight loss and reducing body fat percentage. For some people, it can also boost athletic performance and general health markers.
The main negative of a keto diet is that it doesn’t suit everyone and can lead to nutritional deficiency. Moreover, the keto diet is more expensive than a generally healthy diet. Cost and accessibility prevent many people from discontinuing the ketogenic diet.
3. What can you eat on the keto diet?
Here are some of the things you can eat in a keto diet
- Dairy products high in fat, such as heavy cream and cheese
- Seafood and fish
- Butter and olive oil
- Nuts, such as pecans and macadamias
- Above-ground vegetables including bell peppers, eggplants, asparagus, and cauliflower berries
- Modest quantities of leafy greens
4. Is the keto diet sustainable in the long run?
Whether the keto diet would be sustainable completely depends on individual factors. It includes the willingness to continue with the diet and how accessible keto food is to someone. That being said, there’s not much research on the long-term consequences of a keto diet.
5. Is the keto diet right for you?
There are both benefits and drawbacks of the keto diet. Bio-individuality determines whether ketogenic foods would work for you. If your body does not react adversely to a high protein, high fat, and low-carb diet, the keto diet is right for you. Always consult a dietician or nutritionist before switching to a new diet.
To know more about the Keto diet and how it can fit into your life, get in touch with the Texas Keto Couple.
We have all heard people raving about being on the Keto diet and loosing tonnes of weight. A quick walk down the supermarket aisle, and you will see a bunch of foods with the word “keto” on the label. You can see everything from keto milk chocolate to keto cheese crisps.
But what really is a Keto diet, and what does it entail? And what are its health benefits, specifically for men? Let us do a deep dive into all things keto. We will also take a look into the most-asked questions about the Keto diet for men.
1. What Is a Keto Diet?
Keto is short for ketogenesis. A keto diet is basically one that is low on carbohydrates, moderate on proteins, and high in fat. Yes, you read that right – a keto diet is high in dietary fat! The aim of the Keto diet is to make the body trigger ketosis.
Ketosis is a state in which the body starts burning fat as its number one source of fuel. A Keto diet aims to make the body reach this state by relying heavily on fat and protein intake and going super low on carbohydrates.
2. How Does Weight Loss by the Keto Diet Work?
To understand how the keto diet works, we need to understand how the human body functions. Normally, your body burns glucose to get the energy it needs to function. This glucose is derived from carbohydrates, which are usually the main component of everyone’s standard diet.
Now, if the body does not have the appropriate amount of glucose that it needs, your body automatically goes to its number two source of energy – ketones. Ketones are compounds that the liver makes from the body’s fat reserves when the insulin level is low.
A keto diet of high fat, moderate protein, and low carbohydrates compels the body to create more ketones. The keto diet then compels the body to burn these ketones and this, by extension, results in the burning of fat. This burning of ketones is called ketosis, and that is from where the keto diet derives its name.
Now that we understand how the body responds to a keto diet, let us get into the nitty-gritty and look at some of the most-asked questions about the Keto diet for men.
3. What Are the Benefits of the Keto Diet Plan for Men?
The low-carb, high-fat keto diet works very well for most men. Studies show men who follow the keto diet, along with the required exercise schedule, feel more energetic than before. This is basically because overindulging in carbohydrates can cause fatigue. When you shift your primary source of energy to fat, it gives your body more stability.
4. Does a Keto Diet Help Increase Testosterone Production in Men?
Yes, it may. The keto diet keeps body weight in check by reducing carbohydrate intake; by supplying the body with fats, it also helps support healthy hormone production. A small-scale study of over 1600 men over the age of 40 has shown a decrease of 2% in testosterone levels for every point increase on the BMI scale.
5. What Foods Can the Keto Diet Include?
A keto diet can include any and all items that have high-fat contents. The great thing about this diet is that a lot of the foods that we normally have are keto-friendly. Here is a detailed but not exhaustive list of the best eight foods you can include in your keto diet this summer:
- Greek yogurt
- Green leafy vegetables
6. What Foods Should You Avoid When on the Keto Diet?
Most vegetables are Keto-friendly. But, be mindful that there are vegetables that are best avoided when on this diet. Some of these are:
- Sweet potatoes
- Butternut squash
- Onions (but only in large amounts)
7. Is Keto the Best Diet for Men?
Unfortunately, there is no right or wrong answer to this. A lot of factors go into determining the right diet for a body type. These vary from personal goals to diligence to the kind of weight loss you are aiming for. That said, going low-carb works for a lot of men. You can rest assured that the keto results men experience are top-notch.
In a randomized study, 13 women (all premenopausal) and 15 obese men were asked to either opt for a very low-carb keto diet or a low-fat diet. Both men and women responded better to the low-carb keto diet. Men lost more overall fat mass, body mass as well as trunk fat mass when on the low-carb keto diet.
The keto diet has also been shown to help build as well as preserve muscle in men. So if this is an area of interest for you, this may be something to consider seriously.
8. How Will My Body React to the Keto Diet?
Since every single body is unique, the reaction varies from person to person. Most people who go on the keto diet can experience an initial drop in energy. This is because the body is adjusting to the drop in carbohydrate intake. But this is usually just an initial hiccup and is commonly referred to as the Keto flu. It is the period of adjustment that your body makes as it retrains to burn fat instead of carb for energy. It is a good idea to monitor your blood glucose level during this period.
Now post the keto flu, you will notice a number of positive changes in the body. If you are obese, the keto diet helps remove excess water from the cells. This results in a slimmer look (bye-bye bloating). You will also notice more muscle definition with respect to Keto diet results men achieve.
Please note that you absolutely should not make any major changes to your diet, or your lifestyle in general, without a detailed discussion with your healthcare provider.
Nutrition accounts for about 90% of anyone’s weight loss journey. This is one of the reasons a lot of people see very good results as far as weight loss is concerned when they go on the keto diet. If you want to adopt a ketogenic diet to feel healthier in life, get in touch with the Texas Keto Couple.