28 Best Keto Tips & Hacks

With all of the incredible benefits keto has to offer such as weight loss, improved blood sugar control and more energy, there’s no wonder people are going all-in on keto to lose weight and improve their health. However, in order to get results and reap all of the benefits a keto lifestyle has to offer requires consistently sticking with it, which can be easier said than done.

Below are 28 keto diet tips, tricks and hacks that make adhering to this way of eating a heck of a lot easier to achieve a true lifestyle transformation. It will go over different tools, strategies, mindset, ways to save time and money, eat as healthily as possible, and generally make keto more enjoyable so you can get results, and maintain them in the long run. 

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28 BEST KETO TIPS & HACKS

SET REALISTIC WEIGHT LOSS GOALS

One of the most important ways to make dieting and weight loss easier on ourselves is to set realistic goals and expectations. You may see incredible transformation photos of people who follow a keto diet that can be super inspiring! But what you don’t see in those photos are strategies, struggles, consistency, and subtle shifts that occurred to get those results

Set realistic weight loss expectations and goals, not more strict. If this is a true lifestyle change, then you’re in it for the long haul anyway.

SLOW & STEADY = SUSTAINABLE WEIGHT LOSS

Keto is not a “quick fix” diet, but rather a long term lifestyle change. The weight gain didn’t happen overnight, so you can’t expect the weight loss to happen overnight either. It’s not a race to see who can lose weight the fastest. The goal is to lose weight at a slow, steady, and healthy pace if you want to maintain the results long term. Aim for 1-2 lbs of weight loss per week.

KNOW YOUR WHY

This is your main reason for wanting to lose weight in the first place. Dig deep and visualize what your life will look like once you’ve reached your ideal weight. What could that change for you? Do you want to be healthier to keep up with your kids, and set a good example? Do you want to live pain free? Whatever your reason is for keto weight loss, keep it front of mind during the times when you may want to quit. Having a bigger, more meaningful goal will help you stay on track during times when you may want instant gratification from food vs delayed gratification of being healthier in the long term.

PURGE YOUR PANTRY

If possible, remove all high carb and sugary foods from your kitchen. There’s no need to have them there tempting you, especially on the days you’re really busy, overtired, and more likely to default to old eating habits.

If it’s not possible to remove these foods completely, try to keep them in a single cupboard for your family members that you don’t frequent very often.

REPLACE WITH KETO STAPLES

Stock up on all the keto staples that make cooking and baking so much easier for your keto lifestyle. Buy some things in bulk if it makes it cheaper and easier to always have certain things on hand. For a list of everything you may possibly need for a well stocked keto kitchen click the link below to download a free printable checklist!

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TRACK YOUR MACROS

If you’re new to a keto diet, or getting back on track after a keto hiatus, tracking your macros is a great way to ensure you’re eating the right things in the right quantities. Macros = macronutrients and are the fats, proteins and carbs found in every food. It’s much easier to succeed once you’re fully aware of what foods to eat, what foods to avoid, and in the right quantities to fuel your body properly.

This is easily done using the Carb Manager or MyFitnessPal apps. Be sure to adjust your macros after every 10lbs lost to make sure you continue to make progress.  You don’t have to track forever if you don’t want to, but it’s a great tool to learn when you’re just starting out that you can always go back to in the future to ensure you’re making progress on your keto journey.

TRACK YOUR MACROS IN ADVANCE

When you plan in advance, you are more likely to stick with it and be more successful. The night before, take a few minutes while you’re watching TV or have some downtime to track everything you’ll eat for the next day. This takes out all of the guesswork, and won’t leave you scrambling to figure out how to make your macros fit. It will also save you time instead of standing in front of the fridge or cupboards wondering what to eat!

FIND KETO ALTERNATIVES FOR CARBY FOODS

Seek out easy swaps for some of the carby foods you enjoy to make living a keto lifestyle easier. There is a low carb version of almost everything these days, and more grocery stores are even carrying keto-friendly products! There are also many online retailers dedicated to bringing you keto alternatives for high carb or high sugar foods. Check out this blog for 65 Keto Substitutes for Carby Foods!

KEEP IT SIMPLE KETO (KISK!)

Stick to simple, whole-food meals that you enjoy that fuel your body and help you move towards your goals. This will also make tracking macros a lot easier, and provides nutrients your body needs to feel nourished and satisfied. 

KEEP KETO SNACKS & DESSERTS ON STANDBY

While it’s great to focus mostly on whole foods majority of the time for the best results, there will be times when you need a quick snack on the go, or want a little something sweet after a meal. Meat sticks, nuts, cheese sticks, pickles, hard boiled eggs, and low carb protein shakes are great options for a quick snack in between meals. Fat bombs, sugar free chocolate or bars are all good alternatives for a little something sweet. Or do some keto baking ahead of time, portion out your dessert and keep them in the freezer for when you want a treat! A full list of keto friendly snacks and pantry desserts are listed in the Ultimate Keto Pantry Checklist! Click the button in this blog to download your printable copy!

MAKE A GO-TO MEAL LIST

Once you’ve established some easy basic keto-friendly meals that you enjoy, create a list or booklet to keep track of all your favourites! This can act as a quick reference guide when you’re not sure of what you feel like eating, or for when you’re tired after a busy day and tempted to eat something off-plan. It can save you time and money just having a list of meals you know have great macros, and leave you feeling full and satisfied.

MAKE A PINTEREST BOARD OF KETO RECIPE INSPO

Similar to making a list, create a Pinterest board of recipes you love and recipes you’d like to try to keep your keto food interesting so you don’t get bored. This will help you stay on track long term by changing things up and finding a keto-friendly recipe for just about anything you crave! I’ve curated multiple keto recipe boards to help share some keto inspiration - follow me over on Pinterest!

CALORIES STILL COUNT

While the most important thing for getting into ketosis and staying there is the amount of carbs you consume each day, calories still count when it comes to weight loss. And since a lot of keto friendly foods are also highly caloric, it’s important to be mindful of the amount of calories you consume if you want to reach your weight loss goals. The reason why people find keto so effective is because the foods feel indulgent and satisfying, making it easier to adhere to a ketogenic lifestyle long term. Be sure to track your calories to ensure you’re in a deficit and moving towards your ideal weight.

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YOU DON’T HAVE TO “GET YOUR FATS IN”

This is somewhat debated in the keto community, but I personally believe that you don’t have to get all of your fats in on a daily basis for keto. The most important macros to pay attention to are staying at or below 20-25g net carbs, hitting your protein, and staying at your calorie goals. Fats are used to help ensure you’re feeling full and satisfied. So if you’re still feeling hungry, try having a fat bomb, or adding healthy fats to your meals like butter or coconut oil. If you’re feeling satisfied from your usual meals, don’t worry about adding in more fats.

DON’T COMPARE YOURSELF TO OTHERS

Everyone’s journey is different. We all have different body’s, different needs, and different circumstances in our lives. The only person you need to compare yourself to is your past self. Comparing yourself to others can make you feel discouraged and feed unrealistic expectations. Focus instead on setting up your environment for success, daily habits, and your own lifestyle changes that will make weight loss easy and sustainable.

TAKE PROGRESS PHOTOS

Taking lots of photos along your journey can help as a reminder of just how far you’ve come! This is an inspiring and motivating way to track your progress, especially when the scale stops moving. Other ways of measuring progress without the scale include taking body measurements or keeping a piece of fitted clothing you can try on every few weeks.

STAY HYDRATED

Water is one of the most underestimated things on any weight loss journey. It is absolutely essential on keto to drink 3-4 liters or 0.8-1 gallons of water per day. When you restrict carbs, your body also loses water in the process. Dehydration is the number one side effect of a keto diet, so be sure to stay hydrated! You can get a water tracking bottle, a fun new water bottle, or re-useable straws that may help you hit your water goals.

ELECTROLYTES ARE NOT OPTIONAL

Just as our body loses water on a ketogenic diet, it also excretes electrolytes as well. Supplementing electrolytes on a keto diet is not optional if you want to avoid “the keto flu”. This is a flu-like occurrence that happens when our electrolytes are unbalanced. It can happen any time during your keto journey, not just at the beginning. The main electrolytes to be aware of are sodium, potassium and magnesium. You can purchase pre-made electrolytes, make your own DIY electrolyte drinks, add more salt to your food, eat foods rich in potassium and magnesium, or even sip on some pickle juice to make sure you’re feeling your best on keto.

TRY INTERMITTENT FASTING

While this isn’t totally necessary on a keto diet, once you become fat adapted you may notice a decrease in hunger and want to give it a try! Intermittent fasting can not only help you lose weight, it actually helps increase ketone production. Whenever we restrict food for a period of time, our body will increase ketone levels to meet energy needs, which can help get you into ketosis faster.

INCREASE YOUR DAILY MOVEMENT

All forms or exercise or daily movement can help you increase ketone production. Low-intensity exercise like walking, stretching or yoga can provide your liver with more ketone building blocks and help you burn fat. High-intensity exercise like weight lifting, running, or interval training can help deplete glycogen stores and increase the body’s need to produce ketones. Either way, it will help you achieve and remain in ketosis. Be sure to start small so you don’t get overwhelmed, and pick a form of exercise that you truly enjoy so it’s easier to stick with it!

IDENTIFY OBSTACLES IN ADVANCE

There will always be roadblocks that appear on everyone’s keto journey. The key is to be aware of these obstacles in advance so you can plan accordingly to keep you moving towards your goals. Holidays, birthday parties, vacations, etc will all present challenges that can derail your progress. Develop strategies that you will use during these times such as eating something ahead of time, bringing your own snacks, asking for half your meal to be wrapped up right away, or indulging in moderation. It’s essential to make this decision ahead of time and stick with it using the rational side of your brain, and not allowing your emotional brain to take over.

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MEAL PLANNING, MEAL PREP or PROTEIN PREP

Taking a bit of time to plan your meals for the week and doing some meal or protein prep can really pay-off! Not only will it save you time during your busy work week, it helps you save money, and helps to keep you on track. This is one of the best ways to make keto easy and sustainable long term. If you have a plan in place, you’re more likely to stick to it than just winging it on a daily basis. Especially for times when you’re tired, busy, and willpower is low. You can download the free Step-By-Step Guide to Keto Meal Planning on a Budget full of action steps + templates to get keto meal planning with ease.

KEEP YOUR GUT HEALTHY

You may notice changes to your digestion as you transition to a keto diet. Fiber is an important factor to maintaining a healthy gut, which is crucial for not only your digestive system but also your immune system. Be sure to include low carb vegetables, avocados, psyllium husks, hemp hearts or ground flaxseeds in your keto diet to keep you regular, and feeling your best.

READ LABELS CAREFULLY

Many packaged foods and condiments contain hidden carbs and sugars. It’s important to be familiar with reading labels so you’re fully aware of what’s in your food. Since keto has been on the rise in popularity, a lot of companies are creating products labeled as “KETO” but one glance at the nutrition facts and ingredients would say otherwise. Don’t fall victim to marketing schemes trying to cash in on the latest fad. Always read your labels and fully understand what’s in your food.

YOU DON’T NEED ANY EXPENSIVE PRODUCTS

As just mentioned, keto being highly popular at the moment creates people trying to capitalize on the trend. You don’t need ANY products or expensive meal plans to achieve ketosis. If you are consistently keeping your carbs below 20-25g net carbs, YOU WILL get into ketosis. Check out this blog on 12 different signs and symptoms that will help you know when ketosis starts.

If you are doing keto for more therapeutic reasons and want to track your ketones, a blood meter is the best way to test your levels. Breath meters and urine strips are also available, but are not the most reliable ways to measure your ketone levels. It is not necessary to track your ketone levels at all on keto for success, so it’s entirely up to you if you choose to spend money on these products.

Exogenous ketones are also not necessary for success on a keto diet. They are expensive, and can help with things like energy and mental clarity but do not magically help you lose weight any faster than without them. In fact, it’s better for your body to create ketones rather than taking an external source.

WEIGHT LOSS STALLS ARE NORMAL

There will be times in your keto weight loss journey where your progress will likely stall. It can feel extremely discouraging and frustrating when you’re doing everything “right” but not getting results. A few common reasons for weight loss to plateau include: too many processed keto foods and treats, not drinking enough water, and not adjusting macros after weight loss.

When you first transition to a keto diet, you may experience a quick drop in weight. This is super exciting and can help keep you motivated at the start! This weight loss, however, is mostly just water weight not fat loss. It is extremely common that after the initial water weight loss, people experience a stall in progress. This is totally normal as your body is adjusting to running on an entirely different form of fuel!

Sometimes our weight may stall along the way for no apparent reason. It can be disappointing to put in the effort and not get the results you’re hoping for, but it’s crucial to stick with it! Treat your body with love, grace, and respect, and think of it as a time your body needs to heal. If you keep it up, and make some minor adjustments listed above, the weight will start coming off again.

TRUST THE PROCESS

Always remember that your keto weight loss journey is a process. The weight didn’t go on overnight, so we can’t expect it to come off overnight either. If you’re putting in the effort, staying below 20-25g net carbs, remaining in a caloric deficit, you will lose weight. Consistency is crucial for getting results. The things you will learn about yourself when you start to make choices that align with who you want to become are immeasurable. Just continue to trust the process, continue to put in the work, and you will be rewarded by feeling happier, healthier and more confident in your skin.

HIRE A COACH or FIND AN ACCOUNTABILITY BUDDY

Accountability can play a huge role in staying on track with your keto lifestyle. It can help you stay motivated, and give you a place of support if you need to vent or feel like giving up. Working with a coach can help you feel fully supported, provide guidance, and is a great way to learn from someone who has been through exactly what you’re experiencing. It’s a way to fast track through some of the struggles most people encounter on keto, and have strategies and tools to help overcome issues that may be holding you back. I coach women at all stages of their journey to help them achieve the healthy body they desire, and transform their keto diet into a true, keto lifestyle in a simple and sustainable way. If you’re interested in any help along your keto journey, click here to learn how Keto Success Coaching can help! 

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15 Health Conditions Keto May Help

The ketogenic diet has become extremely popular in the last few years. This way of eating has helped countless people to lose weight, but anecdotal evidence and early research suggests that the keto diet may help several health conditions as well. Whether you’ve started a keto diet yet or not, keep reading to learn about all the incredible health benefits this lifestyle has to offer.

We live in a society where prescription medication is often the first solution to many health concerns, with little to no discussion about lifestyle changes from medical professionals. There is certainly a time and a place for medical intervention, however when it comes to managing long-term chronic health conditions, most medications act as an ongoing “band-aid” solution. For serious health conditions, you should still continue standard therapies and consult with your doctor before including a ketogenic diet.

But for most chronic health issues, we can take some responsibility and control over our own health by making changes to our everyday lifestyle. The ketogenic diet has been shown to not only improve many of these issues, but in some cases - it has even reversed them. In the words of Hippocrates, “let food be thy medicine, and medicine be thy food.” And following a ketogenic diet may just be an effective (and delicious) way to enjoy many different health benefits!

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OBESITY

Weight loss is likely the main reason most people start a ketogenic diet, but that does not mean it isn’t an important part of improving our health! Keto is not just a “quick-fix diet”. Turning your keto diet into a keto lifestyle can be an absolute game changer if you’ve struggled to lose weight and maintain it in the past. Keto helps to convert the body from a carb-burning diet to a fat-burning diet. A diet high in carbohydrates can cause bloating, weight gain, and poor health and relies on burning carbs for fuel. A diet high in healthy fats, moderate protein and minimal carbs can allow you to eat until satiated, and burns fat from your body and the foods you eat for fuel.

For the first time in history, obesity rates in the US have surpassed the 40% marker. In 2020, the obesity rate in America was 42.2% further indicating the obesity crisis is very real. Whether you’re a little overweight or obese a ketogenic diet can not only help you lose weight, it can help reduce the risk factors of obesity-related illnesses and conditions such as diabetes, heart disease, high blood pressure, and certain cancers. (More on this later).

And quite possibly the best part of a ketogenic diet is that you don’t have to be starving and miserable all the time to achieve results! You can eat filling, satisfying food full of healthy fats that are highly satiating and convert your body into becoming a fat burning machine. Once you’ve reduced carbohydrates from the diet, your body enters a state called ketosis where it burns fat for fuel on a metabolic level. And once you’ve become totally fat adapted, you may have more energy and ability to include physical activity into your health lifestyle as well.

EPILEPSY

Epilepsy is the most studied health condition when it comes to the benefits of a ketogenic diet, especially in children. Epilepsy is a disease that causes seizures due to excessive brain activity. Research has shown that seizures improve for 50% of epilepsy patients that follow a ketogenic diet, especially for those who do not respond to medication alone. The keto diet has been shown to improve more than just seizure control for epileptic patients. Some research has shown that children with epilepsy have various other brain improvements while following a ketogenic diet, regardless if the number of seizures are reduced.

CHRONIC INFLAMMATION

Inflammation is a natural response in the body to help heal and fight infection. But persistent inflammation can cause a number of issues such as chronic pain, joint stiffness, swelling and fatigue. 

When your body is consistently in a state of ketosis, it produces ketones such as BHB (B-Hydroxybutyrate), a strong anti-inflammatory chemical. This helps to inhibit the inflammatory pathways in the body, and has been shown to exhibit similar effects as strong pain medications such as NSAIDs.

The ketogenic diet itself is high in anti-inflammatory foods, and promotes avoidance of known inflammatory foods. 

Anti-Inflammatory foods on keto include: eggs, olive oil, coconut oil, avocados, fatty fish, spinach, cauliflower, broccoli, blueberries, bone broth, garlic, nuts and seeds and more.

Inflammatory foods avoided on keto include: processed foods, refined sugar, grains, starchy vegetables, sugary fruits, processed oils, and high sugar drinks like juice or soda.

CHOLESTEROL & HEART HEALTH

When people think of a high fat diet, they often immediately worry about cholesterol. This is a totally normal response given the fact that for years we’ve been told that low fat diets are heart healthy, and high fat diets are not. But more and more research is showing that fat is not the real concern but rather a scapegoat for cardiovascular and obesity issues generally caused by processed carbohydrates and refined sugar. 

Following a ketogenic diet, most people experience a decrease in total cholesterol, a decrease in triglycerides and an increase in HDL cholesterol (the good one!). Some people may initially see an increase in cholesterol when they start a ketogenic diet, get nervous and quit. This short-term increase in LDL cholesterol is a totally normal response to any rapid weight loss - whether it’s from fat loss or water loss in the body. If this is a concern, it is recommended waiting 6 months into your keto lifestyle to test lipid panels, or until you’re closer to maintenance and your weight loss has tapered off to get a truly accurate cholesterol result.

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DIABETES & BLOOD SUGAR CONTROL

Since the ketogenic diet avoids sugar and highly refined carbohydrates it’s no wonder that it can be beneficial at managing blood sugar and diabetes. The less sugar and carbs you eat, the less sugar in your bloodstream. The benefits of a ketogenic diet for people with diabetes is so effective that it is highly recommended to work closely with your health care provider to continuously adjust medications as needed while glucose levels become lower and more stabilized.

After eating high-carb, high glycemic index foods the body experiences a dramatic spike in blood glucose, followed by a subsequent drop. On keto, you reduce the amount of carbs and sugar and naturally reduce the amount of drastic spikes and falls in blood glucose. Plus, once you’ve burned through your glucose stores and start using fat for fuel, insulin levels lower since your body no longer has to manage high amounts of sugar. 

METABOLIC SYNDROME

Metabolic syndrome is a cluster of conditions that includes abdominal obesity, high triglycerides, blood pressure and blood sugar, and low  HDL (good) cholesterol. People with metabolic syndrome have an elevated risk of type 2 diabetes and heart disease. One of the main factors of metabolic syndrome is insulin resistance, so getting that under control through a ketogenic diet can help decrease other symptoms.

FATIGUE & BETTER SLEEP

As you transition to a ketogenic lifestyle you may notice issues falling or staying asleep, and a decrease in energy or flu-like symptoms known as “the keto flu”. This can all be avoided by proper electrolyte supplementation (read more about electrolytes here). After a few days to a week however, you may start reaping the benefits of a deeper, more restful sleep at night, and an increase in energy during the day!

Once your body converts from burning glycogen to fat and ketones for fuel it can give you more energy and greater endurance. No more afternoon crashes. Just clean fuel to keep you going throughout the day.

While there is no specific research on Chronic Fatigue Syndrome, there may be some benefits in using is as a management strategy as mitochondrial dysfunction, neuroinflammation and immune dysfunction could improve following a ketogenic diet.

ANXIETY & DEPRESSION

While more research needs to be conducted, a study on mice showed that the ketogenic diet can reduce anxiety. Researchers believe the decrease in sugar and increase in healthy fats caused a reduction in anxiety. 

Being in a state of ketosis has also shown to increase a common neurotransmitter in the brain called GABA. There is evidence that multiple anxiety disorders result from dysfunctional GABA activity. Studies show that a good balance of GABA can reduce stress and anxiety.

POLYCYSTIC OVARY SYNDROME (PCOS)

PCOS is a disease marked by hormonal dysfunction and can often result in insulin resistance, hormone imbalances, unwanted hair, acne, irregular periods and infertility. There are studies in addition to many anecdotal reports that a ketogenic diet can help improve PCOS symptoms and increase the likelihood of pregnancy. 

Due to insulin resistance in women with PCOS, it can be very difficult to lose weight and increase the chance of developing type 2 diabetes. Research has shown that following a ketogenic lifestyle in women with PCOS can improve insulin resistance and reduce body mass, while managing other unwanted symptoms of the disease.

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ALZHEIMER’S DISEASE

While sugar is a form of quick energy, it isn’t the best for our brain function. While the research is fairly new, some evidence suggests that the brain operates better on ketones than glucose. On a Standard American Diet the brain uses 100% glucose to fuel the brain. On keto, two thirds of the brain’s energy comes from ketones which can lead to increased mental clarity and decreased brain fog. 

Alzheimer’s disease is a progressive form of dementia characterized by plaques and tangles in the brain that impair memory. The disease interestingly shares features of both epilepsy and diabetes: seizures, inability of the brain using glucose as fuel, and insulin resistance. Studies have shown following a ketogenic diet can improve coordination and balance, but doesn’t improve amyloid plaque which is the hallmark of the disease. However, the addition of ketone esters and MCT oil have been shown to reduce amyloid plaque, increase ketone production, and help improve several symptoms of the disease.

PARKINSON’S DISEASE

Up to 80% of people diagnosed with Parkinson’s Disease go on to develop some form of dementia. While keto may not improve the movement symptoms of the disease, it can help the cognitive effects of Parkinson’s. One reason the keto diet may help is a decrease in insulin secretion in the body. Research suggests that higher insulin circulating in the body correlates to lower insulin in the brain, and insulin in the brain is necessary to support memory consolidation.

GLUT1 DEFICIENCY SYNDROME

Glucose transporter 1 (GLUT1) deficiency syndrome is a rare genetic disorder that usually begins after birth and can include developmental delay, difficulty with movement and sometimes seizures.

It involves a deficiency in a particular protein that helps move blood sugar into the brain for fuel. Ketones do not require this protein to move across the brain, so children with this condition following a ketogenic diet can use ketones efficiently instead.

IMPROVED LIVER HEALTH

Nonalcoholic fatty liver disease is a direct result from eating a Western diet. It is strongly linked to prediabetes, diabetes, metabolic syndrome and obesity as a result of high blood sugar levels. The reduction in carb consumption can decrease blood sugar, decrease weight, lower blood pressure, and liver enzymes that cause fatty liver disease.

MULTIPLE SCLEROSIS

Multiple sclerosis (MS) symptoms include numbness, problems with balance, vision, movement and memory. It is caused by damages to the protective covering around nerve cells which leads to communication problems between the brain and the body.  

Some studies have shown that following a ketogenic diet can decrease inflammation which helps to improve memory and physical functions. Another study found significant improvements in quality of life scores, cholesterol and triglyceride levels in the groups that followed a ketogenic diet and fasted.

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MAY HELP SOME CANCERS

Cancer is one of the leading causes of death worldwide. In addition to traditional treatments, including a ketogenic diet has been shown to help prevent tumor growth, and progression of cancer to other parts of the body. 

Cancel cells have many insulin receptors making them flourish in environments with high blood sugar and insulin. A ketogenic diet that reduces the amount of sugar in the blood, and uses ketones for fuel without feeding tumors. Although it may not have an impact on patients with advanced or terminal cancer, it can help improve their quality of life. Many preclinical studies are underway to research a ketogenic diet in conjunction with other anti-cancer therapies.

Other conditions that have been improved by a ketogenic diet but there is a lack of research include: gout, migraines, autism, and epilepsy in adults.

While there needs to be more research on all of the potential benefits of a ketogenic diet, preliminary research and anecdotal evidence shows that it may help improve many conditions and overall health. If food can help prevent many of these health issues, it is our responsibility to make our health a priority. We have the choice to live a lifestyle that allows us to maintain a healthy weight, decrease pain and inflammation, and improve various health markers for your overall wellbeing and longevity! If you are interested in living a ketogenic lifestyle to improve your health but feel overwhelmed on where to start, I can help! Click here to learn more about how Keto Success Coaching can help you achieve the healthy body you deserve!

TRACKING MACROS ON A KETO DIET

The keto diet is an incredible way to lose weight, control blood sugar levels, reduce cravings, and focus on whole, nutrient dense foods. BUT! It can feel a little overwhelming and intimidating at first. You’re changing the way you’ve been eating probably your entire life, to something that seems totally different. Something that on the surface, can seem kind of restrictive.

This is where tracking your macronutrients (macros) can help you transition into this new adventure in eating, and ensure that you actually get into ketosis. Because that’s where all the magic happens!

Macros is short for macronutrients which are the main energy supplying nutrients needed by the body to function. It is composed of the Fat, Protein, and Carbohydrates found in the foods we eat. The main goal of a ketogenic diet is to reduce the amount of carbohydrates that you eat to burn through the stored glycogen in the body, and allow your body to enter a state of ketosis. This is where the weight loss really happens as your body converts to using fat for fuel instead.

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MACRO BREAKDOWN FOR KETO

To get into ketosis and start reaping all the benefits of this incredible diet requires a specific ratio of macronutrients per day. These are the standard guidelines for a ketogenic diet and a great place to start, however you may need to adjust based on your body type and activity levels. 

• Fats - 70-75% of your total daily calories from fat

• Protein - 20-25% of your total daily calories from protein

• Carbohydrates - 5% of your total daily calories from carbohydrates

HOW DO I START TRACKING MACROS ON KETO?

The easiest way to start tracking your macros is to download a tracking App onto your phone or desktop such as CarbManager or MyFitnessPal. Personally, I prefer CarbManager because it’s free and automatically tracks net carbs vs total carbs.

Once you’ve done that, you will need to use a macro calculator to determine your personal macro breakdown. Some Apps have them already built in, or you can search for a macro calculator online.

Enter your current height, weight, gender, and activity level into the calculator and it will generate a breakdown of the amount of fat, protein, carbs, and calories you should consume every day. Make sure you check that the macros follow the percentages listed above, and that the calorie deficit is no more than 35% to ensure you’re losing weight at a safe and healthy pace.

HOW IMPORTANT IS IT TO HIT MY MACROS EVERY DAY?

When you’re first starting out on a keto diet the most important thing to do is limit your carb intake to below 20-25g net carbs per day. You may want to only focus on this macro for the first few weeks as you get more comfortable with this way of eating and tracking so you don’t feel too overwhelmed.

A great way to think about it is this:

• Carbs are a limit. You must stay under your allotted net carbs for the day to enter ketosis.

• Protein is a goal. This is the next most important macro to reach when losing weight to help reduce cravings, feel full and satisfied, and prevent muscle and hair loss.

• Fat is a lever. You do not need to reach this macro every day. If you’re still feeling hungry go ahead and add some healthy fats to your meal. If you’re not feeling hungry, don’t add more fat.

WHAT ARE NET CARBS?

Most people following a ketogenic diet will track net carbs versus total carbs. Net carbs refer to the total carbs minus fiber minus sugar alcohols (found in low carb baked goods).

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

Net carbs are essentially the carbs that are actually digested by the body. When you look at a Nutrition Label you will notice that the fiber and sugar alcohols are already included in the total carbs of a food. However, our body doesn’t absorb certain fiber or sugar alcohols, and it has a neutral effect on our blood sugar.

Example: Half an avocado has 12g of total carbs, and 10g of fiber. 

Putting that into the equation we get 12 - 10 = 2g net carbs for half an avocado.

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WHAT ABOUT CALORIES?

If you’re just starting out on a keto diet, your main focus should be on getting used to tracking net carbs above all else. Once you’re more comfortable with tracking you can hone in further to start making sure you stay at or below your allotted calories for the day.

Eventually, YES calories will be important to consider (read Do Calories Matter For Weight Loss On Keto? here!) on your keto journey. But if you’re brand new to keto and tracking, give yourself a few weeks to transition into ketosis and get used to the basics before worrying about calories. 

DO I HAVE TO TRACK MY MACROS EVERY DAY?

If you’re just starting a ketogenic diet, it’s important to ensure you’re eating the proper ratios of macronutrients to get into ketosis. It’s crucial that you know what foods to eat, what foods to avoid, and the quantity of those foods. And the best way to do that is to track everything you’re eating, at least for the first 3 weeks. After 3 weeks or so of consistent tracking every single day, you’ll be on your way to creating a repertoire of keto-friendly meals you know fit your macros perfectly.

CAN I HAVE A CHEAT DAY?

If you’re serious about losing weight and improving your health, your first concern shouldn’t be “cheating” on your keto diet. This journey is about creating a healthy lifestyle that will get you results that last. Keto is not a quick-fix diet, and requires dedication to the process over time to lose weight and maintain it. 

When you’re first starting out, it’s imperative that you stay within your daily carb intake every single day to enter ketosis and become fat adapted. If you want to enjoy a more indulgent meal once in a while it’s ok to go over your calories (example: a big plate of chicken wings) while keeping your carbs low.

After you’re a few months into the keto process you can consider incorporating the odd higher carb meal for special occasions, but usually by then people feel so great and are getting remarkable results that they don’t even care to!

If you DO want to have a “cheat meal” or eat something off-plan - STILL track that meal and hold yourself accountable. This is a great way to truly know the amount of carbs in particular foods, and can help you question if certain foods are even “worth it” or not. It’s important to be honest with yourself if you want to truly heal your relationship with food. And tracking even higher carb days can be a helpful tool to help you practice mindful eating instead of overeating or binge eating carbs.

DO I HAVE TO MEASURE EVERY SINGLE THING I EAT?

Tracking macros can feel a bit overwhelming and tedious at the start. But once you get the hang of it and your App is filled with foods you regularly eat it gets easier! At the very beginning you will want to measure out the proper portion sizes using measuring cups or a food scale. You may be tempted to just “eyeball it” - but I think we all know 1 TBSP of nut butter can easily be a lot more!

Using a food scale is the most accurate way to measure your food, as some measuring cups can vary in size. Once you’re more familiar with what proper portion sizes look like, you can transition away from weighing or measuring everything. 

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TIPS FOR TRACKING MACROS ON KETO

Track your macros in advance -

Take some time the night before to track everything you’re going to eat the following day. You can easily do this in a few minutes while just watching TV or during some down time. This helps keep it super easy since it’s all planned and ready for you. You likely already know your schedule for the next day, and what foods you have on hand. No more wasting time standing in front of the fridge wondering what to eat, or stressing about being over/under a certain macro for the day. It’s already planned and ready to go, so you just have to follow through. 

Sticking to whole foods makes tracking easier -

Simple, whole food meals are the easiest and fastest to track. Not to mention they tend to be healthier, full of nutrients and fiber, and better for weight loss overall.

Break up recipes into the individual ingredients -

If you come across a recipe you want to try but have no idea how it will measure up for your macros, just add each ingredient individually. Be sure to divide any larger recipes into single servings!

Use the barcode scanner -

Most tracking Apps have an integrated barcode scanner so all you need to do is scan the keto product, and the food will show up! If the App doesn’t have a particular product, you are able to enter the nutritional info and save it for future reference!

When in doubt, overestimate -

Sometimes when eating at a restaurant or food someone else has prepared we may not know exactly how much of each ingredient went into it. That’s ok! Just do your best to break up the meal into the individual components and find something in the App that sounds like the closest option. 

If you’re unsure about the carbohydrates in a certain low-carb meal, a good rule of thumb is to add an extra carb or two just to make sure you’re staying in your allotted carb count for the day.

Adjust your macros every 10lbs you lose -

Once you start losing weight on keto, it’s important that your macros change too! Your body has gotten smaller, and therefore requires less food to produce energy. Be sure to adjust your macros for every 10lbs lost in your tracking App to keep you moving forward towards your weight loss goals.

Just remember that changing your way of eating from all the carbs to a keto is not easy, but it is possible - and oh so worth it! It’s a transition that takes time, and you’re learning new skills and new habits along the way. Be patient and compassionate with yourself. It won’t be perfect all the time, and that’s ok! Just remind yourself of the bigger picture, and know that it gets easier.

Tracking your macros is a crucial first step to learning what a new healthy and satisfying diet will look like for you. You won’t have to track forever if you don’t want to, but it’s an important tool to keep in your toolbelt any time you want to use it. If you’d like some support on getting started, click here to learn more about how 1:1 Keto Success Coaching can get you started off right that will get you some serious keto weight loss results that last!

What Is The Keto Whoosh Effect?

Losing weight is not a simple straightforward process, even on keto. Anyone who has been consistently putting in the effort on their weight loss journey can tell you that the pounds don’t come off in a downward, linear manner and can feel totally unpredictable sometimes. The reality is that even if you are in a deficit and exercising you will likely hit a weight loss plateau during your journey.

While this can be totally frustrating and discouraging, it’s important to remember that there’s likely a good reason your body is in a weight loss stall. Remember that keto is not a quick fix crash diet, but rather a lifestyle change so be patient and stay the course. After a plateau, many people experience a sudden and drastic drop in weight and this occurrence is known as “the whoosh effect”.

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Here’s the scenario:

You’ve been stuck at a weight loss plateau with no movement on the scale. It feels like forever since you’ve seen the number move, then suddenly overnight you somehow lost 5lbs! You are super excited and feel like all your dedication and consistency has paid off. But then you start to question - is this even real? Is this safe or healthy to lose that much in a day? Was it just water weight? Is this a trick? Is my scale broken?!?

WHAT IS THE WHOOSH EFFECT?

While further research needs to be conducted, “The Whoosh Effect” is a hypothesis used to explain a sudden change in weight while following a ketogenic diet. It’s a total myth that your fat cells get filled with water then suddenly “collapse”. Your fat cells don’t just magically disappear!

Our fat cells are filled with triglycerides. These are necessary fuel reserves used by the body to function as energy, but when filled in excess they grow larger which results in weight gain.

When you start burning more calories than you consume, your fat cells lose triglycerides. Cutting down on calories while increasing activity levels will burn through stored triglycerides in the body. As your fat cells suddenly have less fat in them, they will temporarily fill with water. 

Our bodies are extremely efficient in maintaining homeostasis. It wants to fill those fat cells in order for them to remain the same size, and will pull water into the cells to achieve that. The water now in your fat cells is just acting as a placeholder, in case you decide you want to excessively add triglycerides again (for survival purposes in our ancestral days). 

It is around this time that you may start to notice a stall or plateau in your weight loss. You may feel a bit squishy or soft in some areas, and may feel frustrated because nothing has really changed in terms of the amount of effort you’re putting into your keto diet. Changes in our diet, exercise and an increased water intake can all contribute to this water retention as your body just tries to figure out what the heck is going on!

Usually our cells will hold onto the water for a few days or a week, then once it realizes the triglycerides are not going to refill the fat cell - it drops all the water at once. You may notice more trips to the washroom as this water is flushed out, and you may suddenly drop multiple pounds overnight!

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THE WHOOSH EFFECT ON KETO

It’s important to remember that you do not lose your fat cells, it is simply a loss of water causing the fat cells to shrink in size. People can experience the whoosh effect on any diet, but it may be more pronounced on a ketogenic diet due to the restriction of carbohydrates.

When you decrease the amount of carbs consumed, you also excrete more water (hence the name carbo-HYDRATE). Due to this, your body may be more likely to retain even more water in your fat cells before the big whoosh occurs. You may even feel like you’ve gained a bit of weight even though you’re following your keto diet perfectly. So next time you start to feel discouraged that your weight loss has plateaued, stay the course! Be consistent, and drink lots of water, because you may be on the brink of experiencing the whoosh effect. 

SIGNS OF THE WHOOSH EFFECT

The whoosh effect can occur at any time during your keto journey. Sometimes after a weight loss stall of a few days, sometimes it can occur after a stall for a few weeks. During the time where your body is transitioning from having fat cells filled with triglycerides to having fat cells filled with water you may feel bloated, soft & squishy or puffy. You may feel the need to urinate more frequently, and the scale may even go up a few pounds despite being precise with your keto diet.

However if you keep up with your new healthy keto lifestyle and exercise, your fat cells will suddenly release the water and you may feel leaner or notice a significant change on the scale or in the mirror overnight. Some people experience an increase in sweating, night sweats, or diarrhea before a whoosh as these are all ways for your body to rid itself of excess water.

Once your fat cells have released the water, the cells will shrink and your body prepares to do it all over again with a new set of fat cells. This is part of the reason why weight loss according to the scale is never linear! When placed on a graph it always has a jagged, downward trajectory and will never be a straight, smooth line. 

CAN YOU TRIGGER THE WHOOSH EFFECT?

While there are reports of being able to trigger a whoosh effect, only you can decide for yourself if it's the right choice to try and do so. Some claim that by having a carb heavy meal and re-filling your body with glycogen can cause the body to release the water. This is at the potential expense of knocking yourself out of ketosis, or worse - spiraling into some bad behaviours by triggering more carb or sugar cravings. Other claims include drinking alcohol or limiting water can trigger a whoosh effect for the diuretic nature to flush water out. 

The issue here is that you may not know for sure 100% whether or not it’s water retention or actual fat gain. Maybe it’s hormones, or stress. Is it really worth the risk to trigger some water loss?

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HERE’S WHAT TO DO INSTEAD

• Make sure you’re actually in ketosis - stay consistent with your keto diet by remaining under 20-30 net carbs per day (depending on the person)
  
  

• Make sure you’re in a caloric deficit - when you burn more calories than you consume over time, your body will burn stored fat and replace that with water which will eventually be flushed out
  
  

  Be patient - keto weight loss plateaus can last for days or weeks. It can appear at first like you’ve gained weight due to water retention, but all of this excess water will be released. Just be patient, consistent, and give your body time to adjust!

While there is no concrete science behind “the whoosh effect”, many report having experienced it at some point along their keto journey. This whoosh will help with weight loss, but it’s not fat loss. YOU already did the fat loss part by reducing the triglycerides in each cell to fill with water in the first place! So don’t get totally discouraged if your weight loss stalls despite doing everything right, and you suddenly feel a bit puffy. There’s a good chance that you just have some water retention and a whoosh is on the way!

If you’re experiencing a keto weight loss stall that’s longer than a month and want some support to push through it and get you moving towards your goals, click here to learn how 1:1 Keto Success Coaching can help!