Keto diet hacks for weightloss

The strategies for losing weight are endless. A quick search for weight loss info will yield thousands of options, from fasting to fad diets to keto diet plans.

Each fat loss approach can cause the numbers on the scale to plummet, but how will you prevent them from going back up in the long run?
Most of us will start strong on our new diet plan when hope and motivation are running the show. A few months later, however, the struggles begin to accumulate until no amount of willpower can keep us on our diet.

This pattern of short-term success followed by long-term weight regain is not unique to you or anyone who has tried to lose weight: It is what normally happens.

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Long-term weight loss studies continuously find that most people are not able to maintain the diet that allowed them to lose weight. This is true for every diet from keto to low-fat.

In their recent review of the weight loss literature prominent diet researchers, Freedhoff and Hall, summed up one of the critical issues with dieting in this way:

“ … no diet has yet been shown to be uniformly easier to stick with than another in the long run.”

If another diet, 30-day diet plan, cleanse, or any other short-term weight loss option is not the answer, then what is?
We will attempt to provide you with a comprehensive answer to this question with the following five keto diet hacks for weight loss. These hacks will not only promote fast fat loss, but they will help you keep the fat off in the long run as well.

1.  Set Realistic Weight Loss Goals

One thing that makes dieting more difficult than it has to be is setting unrealistic expectations. When searching for keto diet weight loss results, you’ll see incredible transformations that fill you with hope and inspiration.

What you don’t see is the struggles, strategies, and subtle changes behind the seemingly miraculous results. Almost everything you read about the diet indicates that keto causes rapid fat loss, so this must mean you are doing something wrong.

• Is it hidden net carbs?
• Should I eat more fat?
• Do I need to buy ketone supplements?
• Should I be in higher levels of ketosis?

If your primary goal is to lose weight and keep it off, the answer to these questions is almost always going to be “no.”  Chasing these smaller keto diet pieces before you establish a sustainable dietary approach will only lead to confusion and disappointment.

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This is why the first weight loss hack is to get more realistic, not strict.
Here are some suggestions that will help you implement this helpful hack:

• Compare your current self to your past self, not others. Although it can be inspiring to see incredible keto results, this can also feed unrealistic expectations and cause future disappointment. Instead of relying on inspiration and willpower to get you through the diet, focus on setting up your lifestyle, environment, and habits in a way that makes weight loss natural. We will discover how to do this in the next four keto diet hacks.

• Slow and steady wins the weight loss maintenance marathon. When we force our bodies into faster fat loss, our results become much harder to maintain in the long run. A healthier, sustainable, and more realistic goal to aim for is 1 to 2 pounds of weight loss per week.

• Track your progress regularly, but not too often. Your weight will naturally vary from day to day. To get a more accurate picture of what your weight loss rate, track your weight and waist circumference every 1 to 2 weeks. If your results aren’t trending in the right direction after a month (as indicated by a decrease in weight and waist circumference), focus on adjusting your food intake in a way that is sustainable for you. Losing weight too fast? Have slightly bigger portions or add a keto snack to your day. Losing weight too slowly? Try decreasing calorie intake by using some of the strategies found throughout this article.

Does this mean you have to track calories? No, not necessarily. There are many tools that can help you lose weight and keep it off, and tracking calories is just one of them. If measuring your food and quantifying everything that enters your mouth is not sustainable for you, then focus on implementing the other four keto diet hacks.

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2. Keep Keto Simple

There are hundreds of ways to approach weight loss, and they all work by following one fundamental principle: sustaining a calorie deficit causes fat loss.

The keto diet is one way of accomplishing this, but if it is not

 sustainable for you in any way (e.g., it’s too restrictive, it doesn’t improve your health, or it doesn’t help you lose weight), then eating  fewer carbs or getting more strict with keto is not the solution. The best weight loss strategy is one that is healthy and sustainable for you, and adding more restriction to your diet is usually not the answer.
For those of you who want to give keto a try, I recommend keeping it as simple as possible. For example, following advice like “avoid high-carb foods,” “eat mostly low-carb foods,” and/or “eat more vegetables and fewer processed foods” can lead to rapid fat loss for many.
Tracking more complex keto-related variables like ketone levels and net carbs can be helpful but will not be necessary for most people. Making your diet more complicated will only decrease the likelihood that you will be able to stay on it for the long-term.

Start with simple food rules that you can easily implement and sustain. To get started with your low-carb keto lifestyle, use this food list as your guide:

Avoid These Foods

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Eat These Foods

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Low-carb vegetables – spinach, kale, broccoli, and other

 low carb veggies

• High-fat dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
• Other fats – coconut oil, high-fat salad dressing,
saturated fats, etc.

This simple food list may be all you need to start losing weight in a simple and sustainable way. If you’d like to see more specific advice on what (and what not) to eat.

Even with the help of simple diet rules, however, we all eventually fall back to what is convenient, painless, and pleasure-filled. This is where the next two keto hacks take over to help make your keto weight loss journey as easy and painless as possible.

3. Make It Easier for Your Body to Adapt to Keto

The first speed bump on the way to weight loss for many keto dieters is the keto flu. Simply put, when we restrict carbs below 50 grams or so, our hormone levels shift, water weight is shed rapidly, and essential electrolytes are lost. These changes can cause flu-like symptoms that turn your weight loss dreams into a keto nightmare.

Fortunately, many of these symptoms can quickly be relieved by drinking more water and consuming more sodium, potassium, and magnesium. If some of the symptoms persist after making these changes, then you may need to stimulate keto-adaptation via methods other than carb restriction.

Here are some keto hacks that will make transitioning to ketosis much easier:
• Add MCTs to your diet. Studies have shown that fatty acids called medium chain triglycerides (MCTs) help increase ketone levels, reduce the time it takes to get into ketosis and decrease keto flu symptoms. Add 1-2 tablespoons of MCT oil or MCT powder to your morning coffee or tea for an extra energy and ketone boost. Start at lower doses and slowly work your way up if MCTs cause some stomach discomfort. If you’d like to learn more about MCTs, check out our guide on these ketosis-boosting fatty acids.

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• Harness the power of caffeine. Whether you drink caffeinated coffee or tea, the caffeine in it will help stimulate ketone production and make keto dieting much easier. Try adding MCTs to your caffeinated beverage for an extra energy boost that will also help suppress your appetite.

• Try intermittent fasting. Not only can intermittent fasting help you lose weight and keep it off, but it can also help increase ketone production as well. Whenever we go for long periods without food, our bodies naturally increase ketone levels to meet some of our energy needs. This means that, by skipping a meal or two, we can help push our bodies into ketosis more quickly.

• Increase your physical activity levels. All types of exercise can help increase ketone production in different ways while you are on the keto diet. Low-intensity exercises like walking and yoga can help increase fat burning and provide your liver with more ketone building blocks. In contrast, moderate- to high-intensity exercise like running, high-intensity interval training, and weight lifting help deplete glycogen more quickly and increase your body’s need to produce ketones. In other words, no matter what form of physical activity you add to your life, it will help you adapt to the keto diet more quickly.
Ideally, to make your transition to keto and ketosis as smooth as possible, try combining intermittent fasting, caffeine, MCTs, and exercise in a way that is sustainable for you. Each one will help you in your efforts to lose weight and keep it off as well.