Theis a craze that is gaining in popularity, primarily as a weight loss plan. It is based on a high-fat, low-carb formula. By seriously limiting carbohydrates, you force the body to burn stored fat for fuel. Many people report that they see results in the always challenging places that tend to retain fat, such as the waist, hips, and thighs.
People see transformational results, butcan be difficult. This diet includes thinking ahead and carefully preparing at home, in the office, and while eating in restaurants. But with the following tips you can make it easier for yourself. View the ideas below to help you stay focused and make the transition from high-sugar pasta, grains and fruits to high-fat foods and proteins.
. Get human help
Turn on support! By working one-on-one with a wellness coach or dietician, you can stay on track. If you make contact with a professional, you may see better results, because a professional can help you daily or weekly with accountability and motivation.
"Health coaching is the use of scientifically based, skillful conversations and strategies to engage clients in healthy behavioral change," said Health and Wellness Coach Emily Whipple of Aspen Elevated Health, based in Aspen, Colorado. "A health coach teaches you how to work with your body instead of against it. Changing your habits is not easy and not something that should be done alone."
If working with a professional is not within your budget or bandwidth, collaboration with a friend can also help. Finding and identifying a peer can help you keep your keto goals – and doing something together can force a friendship and be fun. Think of this as a run club with a bestie. Only with keto can you enjoy a fat-rich, delicious rib-eye steak after you have worked up a sweat.
2. Use apps
If you want to use accountability, motivation and keto resources in the privacy of your own home (which may feel better to some) or at any time on your device, download a keto app, such as Carb Manager or Keto app can help you stay on course.
Most apps start by registering your weight, height and health-related goals to create a personalized keto algorithm. With many apps, users can keep track of daily intake and movement of food and drink. Registering meals, snacks and beverages also ensures personal responsibility and gradually educates the user about the right food for the best results. Many apps also contain recipes for inspiration, and some even produce shopping lists to make your shopping easy.
3. Choose the right recipes and resources
Thanks to the internet, finding hundreds of keto-friendly recipes has become a lot easier. Chowhound has published several guides, including how to give a keto-tailgating party, keto-BBQ recipes and even cozy and romantic keto recipes for Valentine's Day.
Of course, if you are old-fashioned and prefer tangible recipes, you can always buy keto cookbooks.
Simply Keto by Suzanne Ryan sketches simple Keto recipes for those who are new to the diet. The author himself lost 100 pounds in just a year, so readers may feel extra inspired by Ryan & # 39; s proven recipes. She outlines shopping lists, do & # 39; s and don & # 39; ts and delicious recipes such as BLTA slawraps; goat cheese, rosemary and pork chops stuffed with mushrooms; and tilapia with macadamia nuts and crusts.
The Easy 5-Ingredient Ketogenic Diet Cookbook from Jen Fisch consists of simple weekday meals containing only five ingredients. So it's perfect for anyone with a busy lifestyle (also known as everyone). Learn how to make the cult-favorite bulletproof coffee, bacon and egg-cauliflower hash and broccoli soup within minutes. ] “/>
Brett Stevens / Cultura / Getty Images
4. Organize you
Because keto may involve more pre-meal planning than you are used to (thanks to dietary restrictions), it is essential that you organize for each day or week. Once you have mapped out and selected your weekly recipes, you can start with a serious meal preparation that will help you follow the game better. Make sure you create a shopping list after you have identified your meals, as they will streamline your shopping. Preparing food – steaming vegetables, making tuna salad or shredding chicken in advance – can make the meal a snap.
If you don't have time to do your shopping, or just cook, your jam is not, the market is filled with variousthat are suitable for your nutritional needs, even on keto.
Planning meals outside the home can also eliminate unnecessary stress. If you know you are on the road, think about what you can eat in a pinch, such as what you should order atplaces, so that you can make informed decisions.
Same with eating out. By researching the online menu of a restaurant before you set off with colleagues, friends and family, you can order food that you prepare at the last minute, and you continue on your way to ketosis. Just as dairy and gluten-free menu options have become commonplace, many restaurants now focus on low-carb and carbohydrate eaters.
If you are in a bond, most restaurants offer salads to which you can easily add a protein such as chicken, steak or salmon, plus cheese – watch out for carby croutons and sugar in the dressings.
5. Get the necessary equipment
You may not absolutely need additional equipment and tools to eat keto but the right ones can certainly help in your kitchen. For example, investing in ancan help streamline cooking and allow you to prepare meals in minutes – perfect for cooking and for busy days when picking up is the most tempting. View these for inspiration.
Food storage containers can also help you prepare and organize meals in advance. Glass food storage containers are not only more environmentally friendly than plastic containers, but they also ensure that your refrigerator looks clearer and is microwave and dishwasher safe – and in some cases oven resistant, making heating a breeze.
A strong blender such as a Vitamix or NutriBullet is essential for making rich and filling smoothies that are perfect for breakfast or snacks.
If you are just starting to cook in your search for keto, other kitchen utensils that you want to have on hand are measuring spoons and cups, a sharp chef's knife for all the meat you will cut, a cast-iron frying pan and a sturdy non-slip pan. cutting board.
With a little planning and organization, achieving your keto goals can be easier than you think – even fun. And although you can't have your cake and can also eat it on keto, you can definitely have your steak!
This story was written by Marisa Olsen, a Boston-based writer and founder of Girl Loves Food . Follow her on Instagram at @ marisaolsen17 .
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care professional for any questions you may have about a medical condition or health goals.