Beginning a keto diet can be mind-boggling. There is just so many rules to follow and so many macros to track!
Also, if you’re already on a ketogenic diet, it might be difficult to stay in ketosis most of the time. Today, I’m sharing a few keto hacks that should help you to be more successful with the keto diet.
Also, these will help you to lose weight no matter what diet you’re on! At the end of the day, staying healthy and losing weight is our goal.
17 Simple Ketogenic Diet Hacks You Should Try
These simple tips and tricks should put you one step further towards your health goals. Try them, live them and let me know what you think!1
1. Swap Regular Flour with Almond/Coconut Flour
If you’re new to the keto diet, using regular flour has probably been your every week thing. A lot of dishes taste great with a little bit of flour – be it fish, fried chicken, pancakes or anything else high in carbs.
Completely getting rid of flour when it comes to eating is hard. Thus, it’s much better to change the regular flour to either almond or coconut flour.
Here are some of the nutritional details (for 100g of the product) that you might want to take into consideration:
- Wheat flour: 61g of net carbs
- Almond flour: 8.92g of net carbs
- Coconut flour: 21.8g of net carbs
2. Get a Keto Meal Plan
At the beginning of your keto journey, you might need to invest a little bit more energy into truly starting to eat low carb.
A good idea would be to follow a 7-day keto meal plan to get a feeling of what it is that you can eat. Also, meal plans can give you a good structure to your diet.
That’s especially important if you’re just starting out! Also, you never have to follow the plan exactly, that’s the beauty of it.
Experiment and find out what it is that you like. That will make it much easier for you to eat low carb and finally start losing weight.
3. Incorporate More Spices into Your Foods
Unfortunately, eating low carb foods usually means that you have to give up on some of your favorite products. That’s where the beauty of spices comes in.
Spices have the ability to introduce a whole new range of flavors into the dishes. So, you should definitely use them to spice up things a little bit.
In fact, spicing up your food can contribute to weight loss. Here is a study done on capsaicin that has shown that it has multiple benefits for metabolic health.
4. Fight Sugar Cravings with Fat Bombs
Sugar cravings are real. Especially when you’re only starting to eat low carb foods.
It does get better and your sugar cravings will truly subside with time. However, even if you don’t have sugar cravings, you might want to treat yourself!
It’s truly possible on the keto diet. Instead of eating sweet, start making your own fat bombs at home that are full of fats!
Fat bombs often consist of sweeteners which help you with your cravings. Here is a lovely chocolate fat bomb recipe that I recommend!
Do remember, that eating foods that contain sweeteners often isn’t great for your help. Here is a lovely article published by Harvard University that addresses all the cons of incorporating sweeteners into your diet.
The truth is, you might stop associating sweetness with caloric intake, which means that you might end up eating more sugary foods than before. So, stay aware of how much sweetener you use during the week.
5. Swap Regular Bread with Keto Bread
I know that bread is one of those products hard to let go of. That’s completely natural since our ancestors pretty much grew up on it.
It tastes delicious with most of the keto meals and butter! The good thing here is that you can make your own keto bread.
You make it using almond flour since it’s much lower in carbs. Eat it in moderation and fulfill your bread cravings!
6. Love Alcohol? Start Carrying Sugar-Free Syrup
Alcohol is just one of those things that many love. It helps us bond with our friends and it’s just one of those things that a party has.
If you’re on keto, drinking alcohol is generally not recommended. Mostly because all spirits are very high in carbs.
However, completely cutting out alcohol out of your life might not be exactly what you want to do. So, instead of using sugars or sugary sodas with your spirits, incorporate sugar-free syrups into your cocktails.
Now, you’re probably not drinking at home all on your own, right? So, when the time comes and you’re going out to a bar with your friends, order a few spirits (be it vodka or rum).
However, avoid using sugary soda. Get a little bit of lime, sparkling water and use your own sugar-free syrup to mix something up.
Bartenders won’t mind! If anything, you’ll save some of their time mixing up all those cocktails (which can truly be time-consuming).
7. Snack on High Fat Foods
I suppose it’s very natural for us to just snack on fruits. However, fruits tend to be high in sugar, so they’re not the best choice for the keto diet.
Instead, snack on some high-fat foods – nuts, unsweetened dark chocolate, and cheese. These are as easy to carry around as fruits are.
8. Swap Regular Chips with Keto Chips
I’m sure you love chips – crispy, sweet and sour, and just delicious. However, they are very high in carbs.
The truth is, you can make your own keto chips. Yes, you’ll have to invest a little bit of your time into it but it’s worth it. Especially if you love to snack on those days.
These could be made with a mix of cheese and almond flour. Ada d little bit of salt, spices and you’re good to go. Here is a great keto tortilla chips recipe that you can try!
9. Eat Bacon Ends and Pieces
If you’re on the keto diet, don’t miss out on bacon. Bacon ends can be as nutritious and cheaper!
So, you definitely want to look out for those if you’re tight on budget!
10. Swap Noodles with Zucchini Noodles
If you’re a bit of a fan of spaghetti or pasta of any sorts, you’ll have to say goodbye to these once you transit to low carb diet.
However, it’s not all that bad. You can still make fake pasta. Here is a great zucchini noodles recipe that’s low in carbs.
Sometimes we underestimate the power of spices. The truth is, a lot of things can taste just like the original if you use the right spices, cheese, and oils.
So, definitely try to make your own zucchini noodles to deal with some of your pasta cravings!
11. Try Intermittent Fasting to Lose More Weight
Now, this is more of hack for those who use the keto diet to really lose weight as fast as they can. You will notice that after some time you’ll hit a plateau.
That would be a good time to start doing intermittent fasting. It’s actually not that hard and the scientific benefits for weight loss are obvious (source).
If you make big breaks between the meals, your insulin levels go down. That’s the time when your body starts using fat storage to acquire energy.
That’s where your body starts effectively burning fat. So, definitely try intermittent fasting if you want to lose weight a little bit faster.
12. Make Your Own Dressing
As much as you might love buying food dressings from the shop, these are often very high in sugar. So, you should start making sauces of your own.
The good thing about food dressing is that you can keep it refrigerated and it’ll stay good for a couple of days. So, definitely start making your own dressing to avoid unnecessary carbs.
13. Go for Frozen Veggies
I mostly recommend going for frozen veggies because a lot of these are actually low carb. I’m talking about broccoli and cauliflower.
They’re delicious and more nutritious than fresh food? The truth is, a lot of food gets imported from other countries. Thus, it travels long distances.
So, a lot of the times, different chemicals are used to keep those foods good for longer. Frozen veggies, on the other hand, often come from local areas, thus are more nutritious since they’re frozen during the peak seasons for that vegetable.
It also offers a great way to eat healthy on a budget! Frozen goodies are much cheaper than fresh ones –, especially in winters!
14. Swap Your Fruits with Cherry Tomatoes
If you love fruits and how juicy and sweet, they are, it’s going to be very hard to completely stop eating them. But cherry tomatoes are just as sweet and as juicy!
Also, a 100g of them contains only 2.8g of net carbs. So, instead of snacking on fruits, start snacking on cherry tomatoes.
They taste wonderful and are keto-friendly!
15. Add Avocado to Your Smoothies
Now, if you’re a lover of smoothies, you’ll notice that most of them contain fruits that are high in carbs. Some of the examples are bananas, kiwis and peaches.
If you do love smoothies but have to stay on a low carb diet, start using avocados. They are high in fats, very low in net carbs and have little to no taste.
So, you can use them to give your smoothies very much needed texture. Add a few berries, peanut butter or spices of your choice to give the smoothie very much needed taste.
Here are a few low carb smoothie ideas.
16. Eat Green, Leafy Foods
Green, leafy foods are very often low in carbs and have very much needed dietary fiber. If you transfer to the keto diet, you might have digestion issues.
Bloating is one of the most common side effects of it. So, do incorporate as many green, leafy foods into your diet as you can.
Dietary fiber will help with digestion and make your bowels much happier! Plus, it’s no fun to walk around bloated.
17. Try Exogenous Ketone Supplements
Ketosis is a process during which your body doesn’t have enough glucose to produce energy. Thus, it starts to burn fat to acquire it.
So, ketosis is very much the state you want your body to be in for as long as possible. That’s because you’re most likely to start burning fat.
Staying in ketosis isn’t necessarily very easy and if you have a high in carbs meal, going back to ketosis can take days. That’s where exogenous ketone supplements come in handy.
These supplements can fuel your body with ketones that essentially help your body to stay in ketosis or go back to it a little bit fast. However, do understand that these supplements work best with appropriate dietary choices.
If you’re not eating low carb foods most of the time, no supplements will keep you in the state of ketosis. One of the best supplements out there for your keto diet is Keto Perfect Exogenous Ketones.
So, if you want to take your ketogenic diet to a whole new level, try these.
Have you found any of these keto tricks useful? Let me know in the comment section!
If you have any more keto diet ideas, comment below! You might help someone who’s only starting with their low carb diet.