Have you been practicing the Keto diet for some time now without any big results to show? Are you short on time or low on budget and need some tips and tricks? If you’re having any of these problems, don’t worry, it’s perfectly normal – the Keto diet can be a bit difficult to manage.
If you’re just curious about the Ketogenic diet that works too – either way we have the best keto diet hacks that will help you reach your goals or consider trying it. So, without further ado, let’s dive in!?
Quick Keto Diet Overview:
When it comes to the Keto diet, the rules are really simple: carbs and sugars out, proteins and fats in.
That being said, we have to be real here and admit that it’s simply impossible to eliminate all carbs and sugars, but what we can do is try to cut out as much as possible. Now, we know that our body uses carbs and sugar to produce energy, and the goal of keto is to change that and make our body burn fats and proteins instead, as you already know if you’ve started it.
What happens when you limit your carb intake at the beginning, is that your body starts burning the extra stored fats you already have – which results in fast weight loss…
Sounds good right?
Well, it is – it’s awesome actually. We’re sure that’s what initially drew you in to the keto craze. But let’s see how we can make the keto diet process even easier. Start using our keto hacks on a daily basis and become the new it-girl in your keto community.
Keto Swaps For an Easier Life
When it comes to the keto diet there is no way around the foods you can and can’t eat. It’s a really restrictive diet, there’s no question about it, it even excludes some foods and drinks that are otherwise considered perfectly normal and healthy. o So, to stay in line and make it easier for you we’ll give you some examples of some swaps you can make. They won’t cost you going out of ketosis, and they’ll probably stave off the worst of your cravings.
Pasta Keto Hacks
Pasta is a starch, so it’s one of the biggest no- nos in the keto diet. But today there are more than a few alternatives. Veggie noodles, like zucchini noodles, butternut squash noodles or cabbage noodles are all excellent examples of pasta alternatives that’ll give you the crunch you crave.
If you really miss the texture of pasta more than anything and you’d prefer something cooked, go for the kelp noodles or shirataki noodles. For the veggie pasta, all you need is a spiralizer or a vegetable peeler. You can mix and match for days and try different variations – and the best thing is they’re so easily available. The Kelp noodles and shirataki noodles are somewhat more difficult to find and prepare. The easiest would be to order them online and follow the instructions on the package. A tiny hidden secret from our experts: kelp noodles love lemon juice!
Rice is also in the family of keto enemies, so any kind of rice – even wild or brown is out of the picture. Instead, cauliflower to the rescue! It’s white, it’s delicious and it can be cooked in 101 ways.
You can buy the whole head and either grate or put it in your food processor and you are all set for a shrimp risotto. If you are feeling a little lazy a lot of chain markets like Trader Joe’s offer pre-cut cauliflower pearls. Use them as much as you need and then freeze them for the next time you might crave rice. Next is cauliflower best friend – broccoli. It has a similar nutritional profile , excellent antioxidant properties and an amazing sweet taste. For best results mix them both together.
When it comes to kneading and pastries you can swap regular flour for almond flour or coconut flour. For tortillas, quesadillas or burritos you can always swap the doughy parts of the recipes for romaine lettuce, kale or bok choy leaves, and you can do the same with burger patties. Pizza and bread alternatives can be made with cauliflower. Just grate it and strain it through a cheesecloth – you’ll get a dough-like texture. Season it with spices of your choice, put some toppings, bake and enjoy!
The sky is the limit here. Use the vegetable means to create the best sandwiches at the party. Try bell peppers, zucchini, cucumbers, – any type of sturdy vegetable really. Mix all the cheese and meat and enjoy your crispy sandwich.
Regular potato chips are definitely not good for you, even if you aren’t on the keto diet. Try kale chips instead. Chop up a head of kale, season it with some salt and lemon juice and either bake it on low for half an hour or if possible, dehydrate it overnight. The kale leaves will come out crispy, healthy, and delicious. For special occasions allow yourself Parmesan chips.
Nuts are an awesome source of protein and calcium – everything you find in regular whole milk. Milk can be consumed on the Keto diet but the amount of carbs for one glass is just not worth it. Instead, you can make your own coconut milk or almond milk. For almond milk leave the almonds to soak overnight and just blend them in the morning with some nutmeg and vanilla. Strain and enjoy! Coconut milk already comes with the coconut. For more options and time saving visit your local supermarket.
The Good Stuff – Meat Keto Hacks
Now, on the subject of meat, remember that we eat so much meat on the keto diet because we need all the protein and fat. But if you really want to micromanage and make it easier for yourself to reach your goal calorie intake, refrain from getting lean turkey or chicken breasts because you will need a far larger amount to reach your macro number for the day. You’ll have an easier time if you just go for a piece of beef or lamb. Of course, if you prefer them they are just fine, but if you want to play it simple and safe go for the piece of steak instead.
Smart Era Help
There are quite a few online websites and smartphone applications that can give you awesome meal ideas and calculate your calories and macros too. You can simply write down what foods you like and dislike and they just hand you out the recipes for the ingredients of your choice. They can tell you how much time it takes to cook them and an estimate of how much it will cost you. Some of them even offer to buy and deliver the groceries to your front door. Can you believe it? A smart calorie calculating cookbook and supermarket right in your own pocket.
Keto Fasting Hack
If you want to speed up your ketosis try some of the intermittent fasting methods that go hand in hand with the keto diet.
- Eating windows
So, for intermittent fasting, you divide your day into eating mode and fasting mode. The window for eating usually lasts for 4, 6 or 8 hours – and for best results you’re supposed to go from a shorter time between meals to up to 8 or even 10 hours, if possible. If you practice the eating window for a few days in a row your body will get comfortable with the schedule and won’t crave food when you are in fasting mode. When you do eat, eat big meals because you’ll need to get all your daily calories in just those few hours you have on hand. Fluids are allowed at any time of the day.
- Same-windows eating
This is similar to the eating windows but, the catch here is that you’ll not only eat at the same time every day, but you should also be eating the same foods.
- The extreme method
The final and most extreme method is where you fast for 3 to 4 days in a row. Here, you are not allowed to eat food, but you can have water, tea or coffee. After you break the fast try to gradually incorporate solid foods.
Any-Diet Hack: Keep A Full Fridge
To protect yourself from the binge monster at the supermarket, always have the essentials in your fridge and your kitchen cabinets. Fresh veggies, eggs, cheese, snacks. Better safe than sorry, I’ll tell you that much.
Buy your ingredients in bulk. Fire up your bike on a Sunday, get your reusable plastic bag and head out to your local green market. If you go earlier you will get the freshest ingredients but if you go a bit later you might get better prices. Still, the important thing here is to buy your ingredients in bulk so that you’re forced to cook as much as possible rather than always eating out.
Out On The Town
When you do go out though, make sure to research the restaurant you are going to before you leave the house. Most of them have online menus with calculated calories nowadays. Choose what you’re going to eat, and if the restaurant doesn’t offer low carb options, find a way to make one by swapping the side of fries for a side of broccoli for example. Do the same even if it comes to fast food restaurants – like McDonalds or Taco Bell, you’ll be surprised by how easy it can be once you get the hang of it.
Always Read The Labels
This is one of the most important keto diet hacks! Always, and we mean no exception, always read the labels!
Supermarkets can be the end of your Keto diet. Hidden carbs and sugars can be anywhere you look and you have to learn how to spot them. If you read that something has added flavorings, it’s coated with something or it’s chewable, then you know that it’s filled with carbs and you know better than to pick it up.
Innocent sweeteners like Splenda, honey, agave and so on are also out of the picture. Items containing them are extremely high on sugars and that’s something we’re trying to avoid.
Pepsi Or Cola?
Ideally neither. Technically, you can have diet coke, since it has 0 sugar and 0 carbs but there are even better choices you can make. Zevia cream soda or ginger root beer are better for you, they’re arguably even more delicious and will not make you crave them again in an hour.
Get Yourself A Buddy
A person who can always be by your side, a person that motivates you and believes in you. Someone to lean on when it’s tough and someone to share your happiness with when the times are good. A real friend is a keto diet-friendly friend. You will need as much of these friends as possible.
Don’t Talk To Me Before My Morning Coffee
Are you one of those people? People who can’t even deal in the morning before their triple shot double espresso hazelnut pumpkin spice latte with a cherry on top? Well, aren’t you the perfect keto candidate then? But remember when we said no sugar of any kind? We meant that, so here are some ways to turn your home into a keto-friendly Starbucks for not as many bucks.
Yes, we’ve tried it. The coffee becomes smooth and silky. It tastes as if you’ve put cream in it.
- Peanut butter coffee
To up your protein game and the flavor of your coffee, mix it up with a few ice cubes and a tbsp of peanut butter. It’s peanut butter coffee time, the most delicious time in your day.
You can, of course, add any nut milk you want or invest in a sugar-free coffee creamer but why not try something new here and there? You just might like it!
The Supplementation Keto Hack
When your body enters ketosis, it begins to produce ketones. The liver produces ketones from fatty acids when carb intake is restricted or after periods of prolonged exercise. It’s what helps you burn a lot of fat when on the low-carb diet (score!).
Exogenous ketones are a supplement that provides instant ketosis. Rather than wait for your body to produce them naturally, you ingest pure ketones to kickstart the process. Certain products can double as meal replacements while others are more like workout enhancers. But don’t forget to do your research before you start taking supplements.
Heavy On My Belly
Having constipation is normal in the beginning of a keto diet. It usually happens if you eat too much meat or eggs. Don’t worry about it, a glass of water with a tablespoon of apple cider vinegar in the morning will bring you back to your smoothie days. If you flip the coin on this problem, you can also experience black, watery stool. In that case, your body needs some time to break down all the fats. Give it some time and have some patience, after your body adjusts, you’ll be right back on track.
Some people may experience a lack of potassium while on keto and that may cause dark circles under the eyes. You can try covering them with some makeup, or drink sugar-free sports drinks and electrolyte water to get rid of them permanently. It’s up to you, we like you anyway.
Those Summer Nights
It can be winter nights too. But, you know those nights when you just crave some food? It can happen to anyone after all, we’re only human. Of course there are those people who don’t get the cravings but if you are one of those who do you should not compare yourself to them. When you do just grab a small snack, ignoring your body’s needs won’t do you any good.
The No-Scale-In-The-Room Hack
Don’t weigh yourself everyday. Our bodies naturally fluctuate a pound to two anyway. This could be water weight, it could be stress, it could be a number of things. Choose one day of the week and only weigh yourself then.
Well, that’s all for now! Good luck on your keto journey and we hope you’ll find these hacks more than useful!