is a mania that is gaining much popularity, mainly as a weight loss plan. It is based on a low fat, low carbohydrate formula. By severely limiting carbohydrates, you force the body to burn stored fat for fuel. Many report seeing results in the constantly challenging places that tend to stick to fat, such as the waistline, hips and thighs.
People see transformative results, butcan be difficult. This diet involves thinking ahead and carefully at home, in the office and while eating out at restaurants. But with the following tips you can make it easier for yourself. Check out the ideas below to help you stay focused and make the transition from high-sugar pasta, cereals and fruits to high-fat foods and proteins.
first Get Human Help
Help with Support! Working one-on-one with a wellness coach or dietitian can help you stay on track. By joining a professional, you can see stronger results because a pro can help you with responsibility and motivation on a daily or weekly basis.
"Health coaching is the use of evidence-based skilled conversation and strategies to engage with clients in healthy behavioral changes," said Health and Wellness Coach Emily Whipple of Aspen Elevated Health, based in Aspen, Colorado. "A health trainer teaches you how to work with the body instead of counteracting it. Changing your habits is not easy and not something that needs to be done alone."
If working with a professional is not in your budget or bandwidth, working with a friend can also help. Finding and identifying a mate can help you stick to your keto goals ̵1; and doing something together can ensure a friendship and be fun. Think of this as a run club with a bestie. Only with keto can you enjoy a fat steak in the eye after you sweat. …] gettyimages-1160735344 “/>
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2nd Use apps
If you want responsibility, motivation and keto resources in the privacy of your home (which may make you feel more comfortable) or on demand on your device all the time, download a keto app, such as Carb Manager or Keto app, can help you stay on track.
Most apps start by registering your weight, height and health related goals to create a personal keto algorithm. Many apps allow users to track daily food and drink intake and exercise. Logging in meals, snacks and drinks also creates personal responsibility and gradually educates the user on the right food for best results. Many apps also contain recipes for inspiration, and some even produce shopping lists to make your grocery store a breeze.
3rd Choose the right recipes and resources
Thanks to the internet, it became much easier to find hundreds of keto-friendly recipes. Chowhound has published several guides, including how to throw a keto tailgating party, keto BBQ recipes and even cozy and romantic keto valentines day recipes.
Of course, if you are old school and prefer concrete recipes, you can always buy keto cookbooks.
Simple Keto by Suzanne Ryan describes simple keto recipes for those new to the diet. The author himself lost 100 pounds in just one year, so readers can feel extra inspired by Ryan's proven recipes. She describes shopping lists, dos and don'ts and delicious recipes like BLTA salad wraps; goat cheese, rosemary and mushroom pork chops; and macadamia nut-crusted tilapia.
The Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch consists of simple weekly meals that use only five ingredients. So it's perfect for anyone with a busy lifestyle (alas, everyone). Learn how to make the cult favorite shot-resistant coffee, bacon and egg cabbage hash and broccoli cheese soup in minutes.
4th Get Organized
Since keto can mean more planning of meals before than you are used to (thanks to the dietary constraints involved) it is important to organize for each day or week. Once you have described and selected your weekly recipes, you can start making some serious meals, which will help you stay up to date with your game. Once you have identified your meals, be sure to create a shopping list as it will streamline grocery shopping. Preparing foods – steaming vegetables, making tuna salad or shredding chicken in advance – can help make meals fast.
If you do not have time to shop for groceries, or cooking in the usual way is not your jam, the market is filled with variousthat fit your dietary needs, even in keto.
Planning meals outside the home can also eliminate all unnecessary stress. Knowing that you will be on your way and thinking about what you can eat in a pinch, for example what to order atwill help you make informed decisions.
Same with eating out. Examining a restaurant's online menu before heading out with colleagues, friends, and family can ease last-minute food and order encryptions and keep you on your way to ketos. Just as dairy and gluten-free menu options have become commonplace, many restaurants now serve keto and low carbohydrate eaters.
If you're in a binder, most restaurants offer salads that you can easily add to a protein like chicken, steak or salmon, plus cheese – just look for carby croutons and sugar in the dressing.
5th Obtain the necessary equipment
You do not absolutely need additionalbut the right ones can certainly help in your kitchen. For example, investing in an can help streamline cooking and allow you to cook meals in minutes – perfect for prepping and for busy days when the roof is most tempting. Check out these for inspiration.
Food storage containers can also help you prepare and organize meals in advance. Containers of glass food storage are not only more environmentally friendly than plastic containers, but make the refrigerator look more organized and safe in the microwave and dishwasher – and in some cases oven safe, which makes the heating warmer.
A strong mixer such as a Vitamix or NutriBullet is essential for creating rich and filling smoothies that are perfect for breakfast or snacks.
If you are just starting to cook more in your quest to go keto, other cooking utensils you want to have on hand include measuring spoons and cups, a sharp chef's knife for all the meat cutting you will be doing, a cast iron skillet and a sturdy cutting board that are not slides.
With a little planning and organizing, it may be easier to achieve your keto goals than you think – even fun. And while you can't have your cake and eat it also on keto, you can certainly have your steak!
This story was written by Marisa Olsen, a Boston-based author and founder of Girl Loves Food . Follow her on Instagram at @ marisaolsen17 .
The information 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 healthcare provider about any questions you may have about a medical condition or health objective.