Introduction to Simple Diet hacks for weight loss
Not only can the keto diet help you lose a few extra pounds, some research suggests that keto nutrition may help you prevent age-related diseases, reduce brain fog, and boost your energy levels.
Ketosis is the goal if you have a ketogenic diet – you switch your energy source from carbohydrates (glucose) to fat (ketones), which helps you burn fat.
The keto diet is known as one of the hardest diets to lose weight. Especially because it is often common in Western diets to use a lot of carbohydrates and sugars. And as if it wasn’t bad enough to give up your daily wholemeal bread, there is also the keto flu – withdrawal or conversion symptoms that some people experience shortly after starting their keto diets to lose weight.
If you’ve heard about the potential benefits of a keto diet and want to try it out, here are a few tips in this article on how to diet and lose weight without going crazy.
Set Realistic Weight Loss Goals
Of course, it would be great to set yourself a goal like “in 6 months I want to weigh 60kg less” – or something like that. Maybe because others have also managed that in that period.
It would also be very dear to me if it would go so fast. Honestly. But it’s unrealistic and demotivating if you have such a goal and then it didn’t work out. And that, although you have fed yourself correctly and everything. So you can let it go and save your nerves for the important things in life.
It can be that you have a longer standstill after initial weight loss. The conversion to ketogenic nutrition is like a competitive sport for your body, it has other things to do.
Better take a tape measure and miss yourself from top to bottom. Neck circumference, underbust width, waist, hips, thighs, and lower legs. Write it down so you can control and celebrate success later.
Maybe you set yourself other goals. Why don’t you write down what you don’t like about yourself today, what kind of jitter you have? Migraines, pimples on your face, cracked fingernails, brittle skin, water in your legs … whatever is bothering you. Write it down and after a few months see what has improved.
Get busy with what you’re up to and what you’re doing. Become aware of what happens in your body when you eat ketogenic food, how it feels. Maybe you think again about how it feels for you and your body when you eat carbohydrates. What does it taste like and what does it do to your body? Do you feel fresh and fit afterward or rather sluggish and tired?
Take time to think through your future ketogenic meals and also time to eat and enjoy. Because that is exactly what you are allowed to do: Enjoying the food. You don’t have to go hungry.
Sure, vegetables have carbohydrates, too. 5g KH per 100g is okay, anything over 10g KH per 100g you should really banish first. Noodles, potatoes, rice, sugar, sweeteners, sweets, bread, pulses, all-grain flours anyway. If all this is no longer within reach, you won’t even be tempted.
Concentrate on healthy, natural and unadulterated foods. Take some time for your first ketogenic purchase and compare the lists of ingredients. Check for hidden sugar, sweeteners, flavor enhancers, etc.
Choose eggs from free-range, butter from grazing animals, organic meat and regional fresh vegetables. Fatty cheese, full-fat cream, mascarpone. Light products are a thing of the past.
Don’t buy too much at first, but try a few recipes and find something you can do in a hurry when the initial “cravings” come over you.
Avoid These Foods
- Grain/grain products such as bread, pasta, muesli
- Tuber and root vegetables
- Sweets and cakes
- Fruits, other than small quantities of berries
Eat These Foods
- Any kind of meat, e.g. steak, chicken, ham, turkey, bacon
- Fish like salmon, trout, tuna
- Milk products such as cheese, cream, milk, butter
- Nuts and seeds
- Low carbohydrate vegetables such as spinach, salads, tomatoes, cucumber
- Healthy oils such as olive and coconut oil
Be Prepared: Create the Perfect Keto Environment
The best resolutions and intentions won’t help you if you can’t implement them in your everyday life. A more recent model from health psychology called the complicated “Health Action Process Approach Model” (or HAPA model for short (Schwarzer, 1992)) describes exactly this phenomenon: People can have the best intentions and still not behave accordingly. We all know examples of this all too well: We intend to go jogging more often and somewhere along the way “more often” becomes “never”. Just like we intend to read more and watch less television. But after the long working day, workout session, the couch and the television call us so loud that we can’t resist.
But on which factors, if it is not only the intention, are the actions of the people dependent? Here it could be shown again and again that especially those people who make precise plans for their behavior are most likely to put their good intentions into action. So planning seems to be a crucial component. What exactly does that mean for you now? Formulate your goal! In the case of your keto diet, you decide to give up carbohydrates and consume a lot of healthy fats.
And now what? Now you are referring this goal to more concrete situations. How do you deal with it when all cookies and sweets are brought to school or the office at Christmas? What do you do when you’re out all day and can’t cook? How do you prevent that you don’t pick up a bar of chocolate in the evening before your favorite series? How do you make your keto diet a success?
Think about suitable strategies for all possible situations, so that you can deal with possible requirements appropriately. This will save you a lot of stress and prevent you from getting into situations that could cause you to stumble.
Changing Your Home Food Environment
Forest your pantry. Give away all your unfinished products or throw them away. You should buy carbohydrate-rich and starchy products such as pasta, bread, and potatoes for the next two weeks, but don’t add anything new. If you share your kitchen with non-ketogenic family members or roommates, block a cabinet for your personal food. Old-fashioned treats in the common compartment only seduce!
Stock up on high-quality, unprocessed oils such as coconut oil (for frying) and virgin olive oil (for salads). If possible, add one or two extra tablespoons of oil to each meal.
Pay attention to high-quality food, especially animal products such as meat, eggs, and dairy products. Buy organic, unprocessed, marbled meat from animals that have been kept in a species-appropriate manner. Avoid pre-processed and fat-reduced goods (sausage, industrial cheese).
For those who are struggling to reach the state of ketosis, a walk through the supermarket can be an ordeal: colorful seducers, as cheap as they are unhealthy, on all shelves. Stay firm! Stock up on untreated and full-fat foods. What you don’t get in the supermarket and from the organic farmer, you can find in the organic shop or in our online shop. There you will find a rich selection: ketogenic (carbohydrate-free) bread, cakes, and pasta.
Changing Your Food Environment When on the Go
There are hundreds, if not thousands, of keto snack recipes, but is it simply that everyday life stands in our way and we have nothing prepared at the moment.
Below is a list of ketogenic snacks where you don’t have to prepare anything at home – so ready-to-eat keto snacks for “on the go”.
We have divided the list again into:
- Keto Snacks that are extremely low in calories
- Ketogenic snacks containing both fat and protein
- Snacks consisting mainly of fat
- Ready to eat: low-calorie keto snacks
These Low Carb Snacks to go will give you real pleasure, just the right thing for everyone who wants to lose weight or just want to keep your current weight. Of course, the following snacks are again about tasty things that ideally complement your ketogenic diet on the go.
- cherry tomatoes
These small red balls are ideal for on the go and also very refreshing. But be careful not to eat too many because of the net carbohydrates they contain.
- Seaweed Snacks
If you like it salty and crunchy, the seaweed snack is just the thing for you. It contains hardly any calories, at least if you buy seaweed without additives because these often contain unwanted calories and carbohydrates.
- Kale Chips
One of the nutritious snacks is the so-called crisps made from kale. They are low carb and contain many important nutrients.
This keto snack is also a good source of fat and contains other important nutrients. Sardines are also a Zero-Carb Snack – what more could you want?
Changing Your Food Environment While Traveling
The ketogenic diet requires a lot of time, preparation and discipline. This can make it difficult for some to eat ketogenic food even on holiday. But it is also possible to follow the ketosis while traveling or on holiday!
This also raises the question of which souvenirs you want to take with you on holiday for yourself and your fellow human beings. It doesn’t matter whether you are a ketorist yourself or want to bring a souvenir for someone who lives the low carb lifestyle: food souvenirs are great! When taking souvenirs for you or your fellow human beings, they remind you of a great time there or your fellow human beings remember that someone thought of them in the distance.
In the following section, we will give you an idea of what delicious Keto suitable products you can bring back from certain countries.
- Pickled peppers
- Spanish ham
- Sardines to pickle yourself
- Spanish sea salt
- Italian salami with wild boar or horse
- Dry red wine or white wine
- Dried tomatoes
- olive oil
- Tinto de Verano
- sea salt
- Dark Chocolate
- Dips: Guacamole & Salsa’s
- Pickled peppers
- Languedoc wine
- Dry red wine or white wine
- Dark chocolate
- Belgian ham
- Blood sausage
- Dips: Tsatsiki & Tarama
- olive oil
- Smoked salmon
- Smoked lamb
- Norwegian schnapps (Aquavit)
- peanut oil
- soy products
- Luo Han Guo
- peanut oil
- coconut oil
Be Active and Exercise
Let’s start with the changeover phase. By this, I mean the changeover to low carb right up to the entry into ketosis. Carbohydrates are massively reduced, the fat consumption rises strongly. It takes a few days until the condition of ketosis is reached, also with the help of sport. The aim should be for your body to get used to the fat metabolism as quickly as possible and to reach the ketosis condition as quickly as possible.
You will achieve this with aerobic sport, i.e. sport in an intensity range of maximum 70% of the maximum power (maximum pulse/power).
So: normal jogging, cycling, swimming, hiking, lightweight training with your body weight. Nothing super strenuous where you get completely out of breath and your pulse is at its maximum (anaerobic).
Really hard strength training, HIT training or other high-intensity activities should be paused briefly during this conversion phase and aerobic units should help your body to reach ketosis as quickly and smoothly as possible.
Once you have reached ketosis, you can resume high-intensity sports as usual.
Consider Intermittent Fasting
In contrast to many other methods of fasting, fasting in intervals is a “normal” method of eating – but only at certain times and at certain intervals. As the name implies, during the interval fasting between the intake of food and the renunciation of food is changed.
The whole look then approximately in such a way: You fast 16, 18 or 20 hours a day and then eat within the remaining 8, 6 or 4 hours – over-eating should be avoided in these time windows! During the rest of the time, only water or unsweetened herbal tea will be drunk.
- Which vegetables to avoid on keto?
While carrots still justify their existence by nutrient and vitamin wealth in moderation and onions by taste, potatoes offer neither. Potatoes are ranked among almost all cereals and rice: Empty fillers of our plates, which only burden us with useless calories and carbohydrates.
- Can I drink milk on keto?
Dairy products – cream, sour cream, high-fat cheese, both soft and hard, high-fat Greek yogurt, butter, ghee. Consumption of dairy products with high-fat content. Also add high-fat products such as sour cream, butter or yogurt when cooking. Avoid drinking milk as it is rich in carbohydrates. Do not consume low-fat yogurt as it contains carbohydrates.
- What sugars to avoid on keto?
You would have to give up your favorite desserts, carbonated drinks, beans (high in carbohydrates) and lots of fruit. Avoiding wheat bread or rice may not be easy for some, but it’s a must to stay away from them. In a typical diet bread (or other wheat product), rice is the main source of carbohydrates. Alcoholic beverages are rich in sugar, especially beer and wine. So even small amounts would not fit into the ketone diet.