Make Your Food Environment Keto
Your willpower may be high now, and you may feel like you can conquer this new diet plan but we must also acknowledge the fact that we cant swim upstream forever. If our food environment is filled with easily accessible, carb-rich food that we can eat within the next 60 seconds, then our willpower wont be able to stop us from cheating on our diet eventually.
To make sure you stick to the keto diet , dont rely on your willpower rely on the food environment you create for yourself. Make it so easy to stick to your new way of eating that you can do it naturally.
Here are a couple tips on how to make your food environment keto-friendly:
- Clean out your kitchen of any and all foods that are high in carbohydrates. This includes any candy, chocolate, sugary drinks, bread, pasta, and rice.
- Go to the grocery store, implement your new label reading strategies, and restock your kitchen with some low carb alternatives to eat and snack on. Some snacks you can try are kale chips, macadamia nuts, high-fat cheese, pepperoni, and our keto-friendly snack recipes.
- If you struggle with overeating low carb snacks, put them in a place that is much harder to access.
- Do not keep your favorite foods in easy-to-see places.
- Limit the variety of the foods that you have available at any given time.
- Plan your meals ahead of time by using our keto recipes, 14-day meal plan, or our Keto Academy.
How Can I Reincorporate Carbohydrates Into My Diet
Its no secret that many people wind up gaining back the weight they lost as soon as they reincorporate certain foods.
The vast majority of people who lose weight regain the weight they did lose within a year. So clearly we do have a weight maintenance problem, Salter says.
He gives the example of someone lowering their daily calorie intake from 2000 to 1200. That person, he says, will lose weight but will not be able to sustain such a low-calorie intake.
As a result, theyre going to give in to their hunger and the foods theyre craving and binge wildly, bringing their baseline calories up significantly, he explains.
If they can diligently and gradually bring their calories up by slowly introducing portions while simultaneously expanding their food selection, they can still maintain their weight loss and their health benefits, especially if exercise remains the focal point in their weekly regimen.
Dont Change Your Plan Too Quickly
After the first week of keto , weight loss can be unpredictable. Your calorie needs change depending on the day, and the amount you eat will never be exactly the same any given day either. This will translate to weight loss results that dont follow a strict pattern.
You might have some weeks where it seems you havent lost anything then youll weigh yourself a week or two later and be down 3-4 pounds. The key to long-term weight loss is to stick with your plan, be patient, and dont get discouraged.
As long as you are losing weight at an average rate of 1-2 pounds per week, keep doing what youre doing.
If you find that your results have been stalling for over a month, then you will need to make adjustments to your diet and lifestyle so that you can break through your plateau.
Here are some of the strategies that work the best for most people:
- Calculate your macros with an appropriate calorie deficit and track your food intake.
- Recalculate your macronutrient needs every month and follow those instead of your earlier estimates.
- Take breaks from being in a calorie deficit every two weeks.
- Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
- Try intermittent fasting. to find out how.
- Implement a fat fast. Find out how by .
If these strategies arent helpful, then you may have a food allergy or sensitivity that is holding you back, or you may be consuming too many hidden sources of carbs and calories .
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The Best Keto Snacks For Losing Weight
So, what are the best snacks to eat on the keto diet to help you lose weight?
You definitely want something with healthy fats, like coconut oil, olive oil, or butter. You also want a snack that has vitamins and minerals your body needs.
And you cant forget a snack that will curb your hunger and satiate you until your next meal.
Here at Real Balanced, we have a searchable recipe index full of yummy keto snacks !
And if you are looking for some fat bombs, we have an entire cookbook full of them! Get your fat bomb eBook here.
Here are a few of our most popular snack recipes, whether you want something salty or something sweet.
Ways To Control Carb Cravings On Keto
8 Ways to Control Carb Cravings On Keto
Posted 2 years ago
Carb cravings are inevitable on Keto. We want what we cant have.
But carb cravings arent just psychological. There are physical reasons we crave carbs, especially the sweet class of carbohydrates called sugar.
Dealing with carb cravings requires a comprehensive mind-body approach. It also requires a bit of patience.
In this article, youll learn eight tipsboth psychological and physicalfor controlling carb cravings on Keto. Before getting there, though, lets talk about what causes them.
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Hungry On Keto 6 Common Reasons And Easy Solutions
Tags: Keto
For most people, the ketogenic diet of high-fat, low-carb, moderate-protein keto foods is highly satiating and dramatically reduces hunger cravings. However, some people find that they are still hungry on keto, especially when first adapting.
There are a few reasons why people can be hungry on keto, and fortunately, they all have very simple solutions.
Youre Not Eating Enough Fat
The intention of the keto diet is to force the body to run on fat, as opposed to glycogen . When the body reaches this stage, its called ketosis. As a result, you need to be eating a significant amount of fat.
If youre not used to eating a lot of fat, you may find it difficult to hit your required amount. The first 30 days are critical and this step-by-step 28-day keto plan was designed for you to lose weight.
Chances are, you could actually be underestimating how much fat youre consuming as well. The exact macronutrient ratio will differ from person to person.
However, general guidelines stipulate 6075 percent of your food should be from fat, 1530 percent from protein, and five to ten percent from carbohydrates. To work out your personalized split, try using an online calculator.
Its a good idea to plan your meals and moderate your fat intake until you can estimate the number of fats in your meals by eyeballing portions.
As you adjust your diet, its a good idea to measure your ketones to ensure youre entering ketosis. Ketosis is a delicate balance, and you can throw yourself out of it unknowingly. If you fall out of ketosis, you could sabotage your entire diet without even knowing it.
Dr. Nick Sudano says that people come to his office daily complaining that keto doesnt work for them. The first question he asks them is whether they measure their ketones, and the answer is almost always no.
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How To Stop Being Hungry On Keto
Diets dont mean starving your body especially the ketogenic diet. Nay-sayers might scoff when they hear the restrictions of keto, but anyone who has delved into this delicious way of life knows it is truly satisfying.
You do not have to stay hungry on keto.
After getting over keto flu, years of being in ketosis, and immersing ourselves in the science, we know now that the keto diet doesnt have to be a quick fad for you. The depressing grind of depriving your body for weight loss is not the right way to live or do keto.
We sat down to figure out the top ways to explain and combat hunger while eating keto. Heres what we found.
Surround Yourself With Delicious Keto
Ever found yourself with no healthy high-fat foods on hand, and had to resort to a salty bag of potato chips instead?
Never get caught out again by stocking up on your favorite Keto-friendly snacks and strategically leaving them in places that you frequently visit: your bag, office drawer, in the car etc.
Some handy options include:
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Invest In Decent Tupperware To Supercharge Your Meal Prep
Tupperware will help take your Keto prep to the next level. Opt for various sizes to store main meals and snacks.
- Plastic – cheap, travel-friendly, not great for the environment.
- Glass – more expensive, not as travel-friendly.
- Bamboo – reasonably priced, travel-friendly, generally environmentally friendly.
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Solution: Stick With It
It can take a week or two for sugar-craving yeasts and bacteria to die off and be replaced.
Dont fall for Artificial Sweeteners
Artificial sweeteners can still trigger sugar cravings in the brain. And because your body doesnt get the caloreis from real sugar, the cravings can be even more intense with artificial sweeteners.
You’re Eating Too Many Inflammatory Foods
Dr. Gustin tells us that the top seven foods that cause inflammation include: sugar, refined grains, vegetable oils, conventionally raised meats, processed meats, artificial food dyes and colors, and excessive alcohol.
Maintaining ketosis and overall health requires you to center your diet around whole foods rather than processed foods, a habit that will also help kick junk food cravings to the curb as well as help you lose weight.
“Choose healthy, keto-friendly snacks over chips and crackers and make delicious macadamia nut fat bombs to satisfy your sweet tooth,” Gustin suggests. “Choose unsweetened coffee, tea, and water over soda, sports drinks, and cocktails. Add more leafy greens, fatty fish, and other healthy foods to your diet to help fight inflammation.”
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Gradually Increase How Many Carbs You Eat
Youve been counting carbs like crazy, and youre probably an expert in it by now. This is not the time to completely stop counting. Add in an additional 10 g of carbohydrates per day for the first week, says Keene. Grab a pad of paper, and track your weight and how you feel. Increase that number weekly or every other week depending on your goals, she says.
How To Stay On A Diet
While many of us start a diet hoping to shed some extra pounds, the benefits of a healthy diet go far beyond losing weight. A healthy eating plan :
- Lowers the risk of cancer.
- Lowers the risk of type II diabetes and can help those with the disease manage it better.
- Significantly decreases your risk of cardiovascular diseases and stroke.
- Strengthens bones and teeth in both children and adults.
- Improves brain cognition.
- Can help you fall asleep faster, deeper and better.
- Improves gut health and boosts your mood.
In light of the above-mentioned benefits, it is clear to see that a healthy eating plan should be adopted by everyone, not just those who wish to lose weight. Here are some tips on how to stay on a diet :
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List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
Can I Get The Same Results By Taking Keto Fat Loss Pills With Exogenous Ketones
Exogenous ketone supplements and keto fat loss pills will not provide you with a shortcut to keto results. In fact, your body will burn through the ketones you consume rather than utilizing your stored body fat.
This is why its essential that you focus your time, energy, and money on making a sustainable keto transition. Though itll be difficult at first, youll soon experience the vast array of benefits that the ketogenic diet can provide, including lower body fat percentage, improved blood sugar levels, reduced insulin resistance, enhanced mental clarity, and better appetite control.
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Stay Hydrated With A Water
Dehydration is something to watch out for on Keto. As your glycogen stores deplete, you can lose a significant amount of water and electrolytes.
It may be worth investing in a water bottle that tracks your daily water intake, and sprinkling in some electrolytes throughout the day. Theres also a built-in water tracking feature in the Carb Manager app.
Calculate Your Macros On A Keto Diet
Remember the golden ketosis formula: Low carb, adequate protein, and high fat.
The exact amounts of carbs, proteins, and fats can vary per person, so youll have to do some experimenting to find out what works best for you.
For a standard ketogenic diet, it typically comes to around 70% fat, 25% protein, and 5% carbs.
To get a more accurate estimate of your individual maco goals use the keto macro calculator to find your personalized macros on keto. That way, youll know the exact grams of total carbs, protein, and fat you should consume.
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Keto Snacks: How To Cut Cravings And Stay On Track
It really is possible to nab those cravings with the best keto snacks and still lose weight. Read on to see proven methods for losing weight and enjoying your snacks too!
If you ever hit that frustrating point while following a keto diet where you stopped losing weight, then this post is for you.
Keto snacks, while low in carbs, still have calories. And some low-carb snacks are so high in fat even the good fats that your body will burn those calories first instead of the fat you are trying to lose.
So how do you have your snacks and still lose weight?
Snacking on keto is tricky. But we are here to help!
Prepare For The Keto Flu
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