Various strategies for losing weight are swarming the internet. If you search Google for weight loss info, you will be provided with thousands of options. One of the most popular diet plans these days is a keto diet. In this article, you will be enlightened on how keto diet works and the effective keto hacks to help you lose weight. The keto hacks mentioned will help boost the results, and maintain weight loss you achieved.
Simple Diet Hacks for Weight Loss
If you search online for weight-loss programs, you will be overwhelmed with the results you get. However, not all provide the results you expect to have. The secret of a successful weight loss is a combination of increased physical activity and maintaining a healthy, calorie-controlled diet. For long-term weight loss, changes in your lifestyle, and following healthy habits are a must. Here are some tips you can consider to achieve the weight you want more healthily and safely.
Set Realistic Weight Loss Goals
Some will simply get into a diet regimen without setting a goal. Dieters might achieve the weight they want but in an unhealthy way. You have to set a realistic weight loss goal, so you will shred extra weight without compromising your health.
Aim to lose 1 to 2 pounds a week for the first few weeks. To achieve this goal, you need to burn around 500 to 1000 calories more than you take each day. You can also accomplish this by having a lower-calorie diet combined with regular physical activity.
It does not matter how heavy you are, but aiming to lose 5% of your present weight is a realistic goal. This also can help reduce the risk of having chronic health issues, like type 2 diabetes and heart disease. So, if you are 82 kilos, you need to lose around 4 kilos.
In setting your realistic goals, you need to consider the process and the outcome. You can set a process goal like walking every day for 30 mins. Shredding 10 pounds is an example of an outcome goal. Having an outcome goal is not as essential as having process goals. Your main objective is to lose weight, and changing some of your habits can help a lot.
After setting realistic weight loss goals, your next step is to create a plan.
Create a Plan
It does not matter how you set your weight loss goals. You need to record that goal and then create a plan to achieve it. Evaluate your goal objectivity and ensure it is measurable, realistic, tangible, specific, and attainable.
Considering you weigh 160 pounds and around 5’7″ tall, upon computing, your BMI is 25.1, which is within the overweight category. To achieve a healthier BMI, you need to lose 10 pounds. Your main goal is to get rid of 10 pounds within 12 weeks. This is achievable if you cut around 300 to 500 calories a day. Combine diet and exercise to lose weight effectively, as dieting alone can lead to losing muscle mass.
Fat is less active than muscle mass, so you should prefer to keep all the muscles you already have and may add more. Along with exercise, a proper diet is also vital in reducing weight.
You can change your daily food intake. Start with your breakfast. If you are eating Egg McMuffin in the morning, you can change it with a bowl of oatmeal. Stay away from soda that is high in calories. Instead, you can have sparkling water with 0 calories. Then walk in the morning for 30 minutes, three days a week. You can do strength train for 30 minutes, two days a week.
Having this plan, you will be able to burn 270 to 550 calories a day. The program is very realistic and achievable. You don’t have to change your entire eating habits. There are a few things that you need to change, to begin with.
The good thing here is that you will continue to have a healthy body and can do more, not only because you want to get rid of some weight but because you want to feel better, healthier, more confident, and stronger.
Break down your goal into various steps and then track your progress. Adjust your plan if you need to, there are instances that something will come up, and you need to modify some of your goals.
If you notice you are losing weight at a very slow pace, modify your goal weight, or your time frame in achieving your goal. Your goals need to be realistic, so you need to be prepared to set new goals if the old ones are not effective.
Below is a list of foods that you need to avoid and eat while on the process of losing weight.
Avoid These Foods
- Candy bars
- Foods high in sugar such as granola bars, flavored yogurt, sugary breakfast cereals
- French Fries and Potato Chips
- High-calorie coffee drinks
- Ice cream
- Most fruit juices
- Pastries, cookies, and cakes are packed with unhealthy ingredients such as refined flour and added sugar
- Some types of alcohol like beer
- Sugary drinks
- White bread
Eat These Foods
- Apple cider vinegar
- Beans and legumes
- Boiled potatoes
- Chia seeds
- Chili pepper
- Coconut oil
- Cottage cheese
- Cruciferous veggies
- Full-fat yogurt
- Leafy greens
- Lean beef and chicken breast
- Whole eggs
- Whole grain
Be Prepared: Create the Perfect Keto Environment
Some people are having a hard time achieving their goal because they have set an unrealistic goal, or they failed to prepare or plan. Whatever you do in life, the secret to success is preparation. There are no short cuts. You need to pass every stage, and you need to prepare your path to success. So start your keto goals by preparing the perfect environment to help motivate yourself and sustain a long-term success plan.
You need to make sacrifices, and one of them is to get rid of some foods you usually eat. This is one of the hardest parts when your rational brain is battling with your emotional mind. You are torn in-between and are struggling with which food to eat. For those who want to lose weight, this is the hardest part. Most of the time, fighting back on what we smell, see, think, or feel makes our effort go in vain. These triggering senses are hard to resist. Your will to lose weight was delayed because of the temptations.
Keeping yourself motivated, disciplined, or strong-willed is not easy. It is hard to control your cravings, and most of the time, you lose. It’s because of this why sustaining weight loss is very hard, and one of the factors why others gain weight instead of losing. You may be following a strict diet for a few months, but when you see these food triggers, desires win out. Your rational mind may win the battle at first, but your emotional mind wins eventually.
So, make sure these temptations are not present in your environment to be able to succeed. Changing your food environment is the best way to deal with this issue. This will influence you to make the right decisions rather than choosing unhealthy foods. If you follow this weight loss hack, you will be able to remove the triggers that could cause several conflicts between rational thinking and emotional thinking.
Below are some tips to change your home food environment on your quest to lose weight. It will be much easier to achieve and sustain.
Tips on Changing Your Home Food Environment
Make sure unhealthy or high in carbs foods are out of your sight. But, if other family members are allowed to eat such type of food, let them store it in a place you don’t know. This will reduce temptation and eliminate craving triggers.
Do the opposite with all the keto-friendly foods. Store them in an easy to access and convenient areas to increase the possibilities that you can maintain your weight loss.
Use smaller plates when eating. This will reduce the amount of food you consume. A study proves that there is a 22% reduction in calories if you reduce the size of your plate when eating. People have this belief that you are eating more than you need if you use bigger plates. Eating with a smaller plate will give you the illusion to feel full faster and longer.
You need to prepare yourself if sweet cravings attack. No matter how you avoid it, it is going to happen. To help you with your sweet cravings, it is best to stock up keto-friendly sweeteners. Also, make sure that you prepare keto desserts in advance. There are lots of delicious foods out there to satisfy your sweet tooth. However, you can still gain weight even if you eat keto-friendly desserts, as they are not calorie-free.
Tips on Changing Your Food Environment When Traveling
The problem may arise if you are out of your safe, prepared environment. The real challenge starts when you are out of your keto-friendly home. However, with some forethought, getting out of your safe zone does not have to be as daunting as you think it is. You just need to make some changes. You can get rid of temptations while traveling.
Bring with you keto-friendly snacks. Having this food on hand will keep you away from unhealthy foods around you. This will also lessen your cravings and avoid overeating.
Before you leave the house, make sure you do your homework. Check the stores in the place where you are going. Locate which stores offer keto-friendly foods.
Do not punish yourself with a slight modification. If you are out for several days, you can take some local food but with moderation. You don’t need to stay on keto to shed weight and prevent adding weight while on the go. As long as you are careful with your options and remain active, some deviation will not affect your weight at all.
Be Active and Exercise
If you are just starting with keto, it is not advisable to try a new workout. After you have overcome the initial keto flu symptoms, you can gradually add some exercises and activity.
You can continue with your regular routines, but you should not introduce new workouts until your body has become used to ketosis, and the drowsiness has subsided.
Fuel Your Body
There is a misconception about the keto diet. Dieters tend to limit their intake of the entire food group, including carbs. As a result, they may not have the energy they need to complete their workout. If you take fewer calories while exercising, you will more likely feel bad and impact your performance. Make sure to focus on what you eat, particularly before working out, and it is a must that you take enough calories from fat.
Choose the Type of Exercise Wisely
If it seems that your workout routine is not working while doing keto, maybe it is time to change some of your exercises. Glycogen will be used as fuel. It does not matter how much is your macronutrient intake. Most of the glycogen is carb fueled, which means that if you are not consuming a high amount of this, your strenuous workout will be affected negatively. As an alternative, you can do moderate-intensity exercises to boost your body’s fat-burning capability.
Consider Intermittent Fasting
Intermittent fasting and keto are getting popular and is considered as the ultimate combination when it comes to losing weight and improving health.
Intermittent fasting offers a window where you can eat in a number of hours in the day. You can do it in various ways, but the final result is the same, it regulates the production of insulin and control calories. The approach will be based on your personal goals and lifestyles.
The following are the most common approaches:
- Time-restricted eating – You can eat for 8 or 10 hours each day and then fast for the rest of the time.
- Bi-weekly 5:2 method – Two times a week, it limits your calorie intake to 500.
- Alternate day fasting – Just like bi-weekly, it limits your calories, but it is done every other day.
- 24-hour fasting – You have to fast for the entire day. It is done once or twice a week.
Frequently Asked Questions – FAQs
Here are some questions, most keto dieters usually ask:
1. Which vegetables to avoid on keto?
It is a keto rule of thumb that you should avoid vegetables that grow underneath the ground. These veggies are usually high in carbs. Limit your carb intake to 12-15g per day. Below are some of the veggies that you need to avoid:
- Baked potatoes
- Cassava (Yuca)
- Sweet potatoes
2. Can I drink milk on keto?
Since dairy milk is high on carbs, you should avoid it while on a keto diet. Other types of milk you should avoid are oat milk and rice milk. But there are certain kinds of milk that you can drink while on keto. Hemp and coconut milk are allowed while on the keto diet since they contain only one net carb. Taking one or two serving will not make you out of ketosis.
3. What sugars to avoid on keto?
While on the keto diet, you need to reduce your sugar consumption. You need to avoid sweetening beverages, sauces, dressings, and baked foods, which is quite challenging. Luckily, there are several types of low-carb sweeteners that you can use like stevia, erythritol, sucralose, monk fruit sweetener, xylitol, and yacon syrup.
There is no need for you to restrict your food intake while on the keto diet. You only need to eat the right food and in the right amount and at the right time. Also, you need to keep yourself motivated, so you can sustain the weight that you obtain. If you experience flu symptoms after the first few days of getting into a keto diet, don’t panic as it will eventually subside once ketosis is completed. If you have questions or want to share your ideas, feel free to comment below.