Keto Hacks

TIPS:

  • While on the keto diet, make sure that you are getting an additional 3 – 5 grams of sodium from natural foods or Himalayan sea salt to keep your body at the proper sodium/potassium ratio.

  • Vitamin D, known as the sunshine vitamin, will add great health benefits to your keto lifestyle! Getting a daily dose of sunshine helps to improve inflammation, muscle and brain function and lowers blood pressure. 

  • If you don’t like plain water, squeeze some fresh lemon juice in it. The lemon will give it a boost of flavor and also help with your body’s PH balance.

  • Take the stress out of eating out by looking up restaurant menus online in advance so that you know what your options are to stay on your keto, low carb journey.

  • In order to stay focused and committed to your keto lifestyle, be sure to have healthy snacks on hand. Here are some ideas: a handful of nuts, cheese with olives, a hard-boiled egg, 90% dark chocolate, a low carb milkshake with almond milk, cocoa powder & nut butter, and of course naturally keto-licious cookies to satisfy your sweet cravings.

  • Meal planning and meal prepping in advance is a great way to successfully stay on your keto/low carb journey. There are so many recipes that are both delicious and nutritious.

  • Some ideas on how to stock your keto fridge: dark leafy greens, avocados, low carb veggies, butter, meat & poultry, fish, cheese, eggs, almond milk and low carb berries.

  • Removing high carb, sugary items from your pantry and fridge, and replacing them with low carb snacks, protein and healthy fat items will help you stay on track while living the keto lifestyle.

  • While living the keto lifestyle, sometimes your body is changing even when the scale is not. Take measurements to watch your progress and try not to weigh yourself too often.

  • Ketones burn more efficiently than sugar. Use a healthy sugar substitute like monk fruit, stevia or xylitol to help keep you on track during your keto journey.

  • Be sure to research how many carbs are in your favorite veggies. It will help you to not exceed your carb count while on your keto journey.

  • Drink water to stay hydrated. Try to drink at least half of your body weight in ounces daily. It will enhance your keto experience!

 FUN FACTS: 

  • While living the keto lifestyle, fat burning increases because the body needs to use alternative fuel sources.

  • Some fantastic benefits of the keto diet are: better brain function, decreased inflammation, increased energy and improved body composition. Studies show that living it also addresses many health concerns including insulin resistance, inflammation and fat accumulation.

  • On your keto journey, yoga, jogs and bike rides are fun examples of exercise as your body uses fat as its main source of energy.

  • Ketogenic/low carb diets are very effective at lowering blood cholesterol triglycerides, which are fat molecules that increase your risk of heart disease.

  •  MCT oil taken in moderation has so many health benefits: it promotes weight loss, is an energy source that fuels your brain, reduces lactate build up in athletes, fights yeast and bacterial growth, and helps control sugar levels.

  • Based on a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

  • Choose healthy fats such as organic avocados instead of unhealthy fats like pork rinds. It can improve your heart health by greatly reducing cholesterol.

  • Studies have shown that ketones that are generated in the ketogenic diet provide neuroprotective benefits that strengthen and protect the brain and nerve cells.

  • According to recent studies, a person who sticks to a ketogenic eating style could safely lose over 12 pounds within 4 weeks.

  • There are delicious and nutritious fruits that you can enjoy on the keto lifestyle, including berries and avocados.

  • The best keto-friendly fruits are low in total net carbs (carbs-fiber=net carbs): blackberries – 3g, raspberries – 5g, blueberries – 5g, strawberries – 7g.

  • One of the many benefits of living the keto lifestyle is that many people experience increased energy and brain power.

  • The ketogenic lifestyle works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy.

  • Inflammation is reduced when following the ketogenic diet because inflammatory fat levels decrease and less reactive oxygen species are formed.

  • The keto diet contains foods that fill you up and reduce hunger-stimulating hormones. Following a keto food plan may decrease your appetite and promote weight loss.