keto and weight loss – Page 2 – Keto Tips and Tricks

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Top 3 Ways To Maintain Your Keto Diet During Summer Vacation

June 22

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The ketogenic diet is a challenging diet because of its restrictive nature. And even the most devoted ketoer has a hard time saying “no” to all align: right; the goodness of summertime food, like BBQs or fish fries at the beach. Here we’re going to give you the top 3 ways to maintain your keto diet during summer vacation. Our tips will limit what summertime fun can do to your waistline and your keto diet.

With our top 3 ways to maintain your keto diet during summer vacation, you will be able to enjoy yourself during the summer without sacrificing your success with the keto diet.

Are you interested in trying the keto diet but you’re not sure what to do? Get a custom keto meal plan based on your unique requirements here.

1 – Alternatives to alcohol

For some people, the hard part about staying on their keto diet isn’t watching what they eat, but rather what they drink.

A lot of cocktails and pre-mixed alcoholic drinks are full of sugar. Because they are full of sugar, they’re also loaded with carbohydrates. And all those carbs take them off the keto dieter’s menu.

Beer can also be very high in carbohydrates. A rule of thumb is, “the darker the beer, the greater the carb count”. Luckily, there are options for ketoers who want to enjoy an adult beverage.

The ketoer who prefers beer can find low-carb options distributed by many of the big names in brewing alongside their traditional beers.

Make sure the number of beers you drink fits into your daily keto targets. Because drinking too many will put you over your carb and calorie limits.

An alternative is to drink your favorite liquor mixed with flavored water or diet soda because a lot of liquors are carb-free, though not always low in calories.

So check the carb count of your favorite hard alcohol and mix it with the sugar-free drinks you like best for a tasty cocktail that fits your diet plan.

Related reading: “Does Keto And Alcohol Mix?“

2 – Get outdoors and move

It seems obvious that working out and exercising while vacationing is a good way to stay on track with your keto diet. However, a lot of people just want to relax on their vacation, and that means lounging around, watching your screens, and snacking because of boredom.

Instead of binge-watching your favorite Prime Video programs, go on some outings instead. Depending on where you are you may be able to take a long daily walk, hike some local trails, or literally fly a kite at the beach!

Families with children might like going to a water park or public pool. Because that will let everybody get some healthy and fun exercise as well as cooling off from the summer heat.

Choose destinations that have options for exercising when you’re planning your vacation, versus locations where vacationers typically spend their time sitting on a beach or otherwise not being active.

A lot of vacation destinations have activities requiring some level of exercise like a city walking tour.

Related reading: “25 Bucket List Worthy Walking Tours Around The Globe“

Take the time to schedule your vacation in a beautiful place. A place where eating isn’t the vacation’s focus.

Exercising and healthy eating are key to being successful on your keto diet plan. So don’t let vacationing be an excuse to fall off your diet. Keep moving!

3 – Take your food with you

An excellent way to stay on track with your keto diet when you travel locally, or are heading out for a BBQ, or any other summertime event is to take the food you’re going to eat with you.

A lot of BBQs will provide keto-friendly meat options but the sides will likely be full of carbs. We’re thinking of macaroni and potato salads, chips, sweet fruit, and bread. The temptation to fall out of ketosis is everywhere at a BBQ.

Rather than suffering all those temptations, pack your own keto-friendly side dishes and desserts.

Related reading: “Keto Desset Recipes“

When delicious keto-friendly food choices are available, it’s much easier to make the right choices.

Be sure to keep yourself on your keto diet by insuring you come prepared to eat well instead of falling back into your old carb-loaded eating habits

Although some dieters will fail during their summer vacation, our top 3 ways to maintain your keto diet during summer vacation will keep you on the path to success. So with a little planning and creativity, there’s no reason the keto diet won’t so long as you’re thinking about the long-term.

Successful dieting is seldom quick and usually comes from making good decisions about exercise and food. So keep making those good decisions and stay on your keto diet plan.

Are you interested in trying the keto diet but you’re not sure what to do? Get an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Click to get your own Custom Keto Diet Plan

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Teens On Keto

by Ryan Roberts

June 15

Will keto work for teens?

The short answer is “yes”. There have been a number of studies on the subject. One study found that 60% of the participants lost significant weight. Interestingly, 22% left the study due to keto being too strict for them. An unexpected finding was a dramatic 50-90% reduction in seizures after following the keto diet.

Other studies showed both teens and adults get the same benefits from a ketogenic diet. Furthermore, none of the teens on keto left the study because of negative side effects.

So you can see the keto diet is safe and effective for teenagers with excessive weight issues.

Does keto work for children?

There’s a long history of using keto to treat children. The ketogenic diet was first developed to help children with epilepsy in the 1920s. Then the ketogenic diet became increasingly popular after it was shown to be effective at treating children with refractory epilepsy in the 1990s. Keto is so effective that it repeatedly provides greater results in children than it does in adults.

Related reading: “What Is Refractory Epilepsy?” on WebMD

Restricting carbs in children

Consuming too many simple carbohydrates has been correlated to the frequency of a child misbehaving. Because of that misbehavior, some parents may want to restrict their children’s carb intake even if they aren’t overweight.

If parents don’t want to put their overweight teens on a keto diet they might consider restricting their carbohydrate consumption to complex carbs. Because complex carbs like whole-grain foods take more time to digest, allowing us to feel fuller longer. Additionally, overweight teens need to restrict their consumption of sugary products like sodas, candies, pastries, and other food loaded with white sugar. Because these foods are loaded with simple carbohydrates (empty calories) causing weight gain because of their high-calorie count.

The keto diet is just as safe and effective for teens and children as it is for adults. The keto diet can help your child lose weight for their health and wellbeing.

Because creating a keto meal plan takes a lot of work, you will find it is much easier and less frustrating to have a custom keto meal plan made for you. Our 8-week custom keto meal plan is an eight-week weight loss plan where you follow the keto diet. Customizing it based on your food preferences, daily activity level, your height and weight, and your weight loss goals. This customized meal plan helps you happily achieve your weight loss target and complete body transformation because you don’t have to compromise with your food preferences.

Related reading: “How To Make A Keto Meal Plan“

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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It’s Hard To Stay On A Keto Diet – Here Are 3 Easier Variations Of Keto To Follow For Weight Loss

by Ryan Roberts

June 8

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Keto Diet, Weight Loss, working out

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It’s hard to stay on a keto diet. But the following three variations are a lot easiest to stay true to and they still offer the benefit of weight loss.

The keto diet allows for enjoying high-fat, low-carb foods like avocado, butter, bacon, burgers, and cream. But you have to severely reduce the amounts of added sugar, most fruit, grains, starchy vegetables, and nearly all processed food. That’s hard to do consistently!

The keto diet is very popular among many of Hollywood’s A-listers. But it’s hard to stay on a keto diet without a private chef preparing fantastically fatty snacks and meals for you. If you’re determined to stay on keto, enlist the help of professionals. No, you don’t have to hire a specialty chef. But you can hire a crew of certified nutritionists, personal trainers, and chefs to create an 8-week custom keto meal plan for you.

‘Us Weekly’ magazine article online: ”Celebs Crazy for Keto: These Stars All Swear by the High-Fat, Low-Carb Ketogenic Diet”

Fortunately, there are some keto variations more accommodating to those of us lacking the fortitude to follow the ketogenic diet. The standard keto diet puts our bodies into the state of ketosis where we burn fat for energy instead of carbohydrates. Promoting fat loss. With the keto variation, you will be moving into and out of ketosis. But you’ll still lose weight, just not as much weight or as efficiently. Keep reading to learn how the keto diet and its variants work.

The original ketogenic diet

The original keto diet is high-fat, low-carb, and moderate protein. Calories from your macronutrient consumption are distributed like this: 75% fats, 15-20% proteins, and 5-10% carbohydrates.

Meals and snacks are planned around fatty foods like avocados, butter, fatty fish, fatty meat, olive oil, etc. An average person requires around 150g of fat per day to move their body to where they are metabolizing fat for its energy. That’s probably 3 times the fat you’re consuming now. You also have to cut your carb intake to 50g or less per day from a typically more than 300g per day. Fifty grams of carbs is a little more than what you might find in a breakfast muffin. That means you have to limit yourself to leafy greens, above-ground vegetables, low-carb fruits like berries, and some melons. Lastly, you will be limited to moderate amounts of protein (meat, fish, or poultry). That’s ~90g per day, 30g per meal (about 4 oz. per meal).

The targeted keto diet

The targeted keto diet macronutrients break down like this: 65-70% fats, 20% proteins, 10-15% carbohydrates.

Targeted keto is popular with athletes and active people wanting the keto lifestyle but requires more carbs. Targeted keto allows for up to 30 additional grams of carbohydrates. The extra carbs are to be consumed just before and right after workouts. This allows for greater intensity exercising and faster recovery. Total carbs can be 70-80g per exercise day. The best choice for these extra carbs is fruit, grains, or nutritional sports products. Since the extra carbs are quickly burned off they won’t be converted to fat and stored in the body.

Related reading: “Endurance Athletes And Ketogenic Diet“

The cyclical keto diet

The macro breakdown for the cyclical keto diet is 75% fats, 15-20% proteins, 5-10% carbohydrates on keto days, 25% fats, 25% proteins, and 50% carbohydrates on the off keto days.

The cyclical keto diet is a way of cycling into and out of ketosis. This cycling allows for a more enjoyable diet on the off days. One approach to keto cycling is to be off keto two days a week. The two-day-a-week method can be especially handy for special occasions. You can schedule your two days to coincide with birthdays, holidays, vacations, or weekend getaways. The best results come from eating whole foods that are carb-rich. On your off days choose fruits, dairy products, grains, and root vegetables. Avoid added sugars and processed foods.

The high protein keto diet

In the high protein version your macros look like this: 60-65% fats, 30% proteins, 5-10% carbohydrates.

You can see here we’re shifting from fats to proteins while keeping carbs in line with the original diet. To make that shift you’ll eat ~120g of protein per day. That’s roughly four 4oz portions of meat, fish, or poultry. And limit your fat consumption to 130g per day. A lot of ketoers find this variation of the keto diet easier to follow than the standard keto diet due to the increased allowance of proteins and less fat. One cation though, with the variation you may not get into ketosis because protein can be metabolized into glucose for energy. Nevertheless, weight loss is generally a byproduct of the high protein keto diet.

Each of these variations of the keto diet will result in weight loss. But none will work as quickly as the original keto diet. We know it’s hard to stay on a keto diet. Meal planning is the most difficult part of being on a keto diet. But meal planning can be very easy when you let someone else do it for you. Take the time to check out this video to learn more about the original keto diet and what our 8-week custom keto diet plan can do for you.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

by Ryan Roberts

May 27

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Keto Diet, Keto Recipes, Lunch and Dinner Recipes, Snack Recipes, Weight Loss

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The full keto recipe is below the video. Click the video to watch it on YouTube.

Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

Deviled eggs a quintessential classic holiday recipe. These deviled eggs are perfectly suited for keto, paleo, and other low-carb diets. They are also very easy to make, just follow the directions.

This is a classic recipe, more or less, with the addition of kimchi. The kimchi brings some much-needed fiber to the keto recipe as well as a few phytonutrients. Wikipedia has a good kimchi article with nutritional values.

You can request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Keto Bacon and Kimchi Deviled Eggs Keto Recipe

Preparation time: 10 minutes
Serves: 1

Ingredients:

3 eggs, hard-boiled
1 Tbsp Mayonnaise
1 Tbsp Kimchi, chopped
1 Tbsp Bacon bits
1/2 tsp light Soy Sauce
2 tsp chopped Spring Onions
1 tsp toasted Sesame Seeds

Directions:

1. 1. Peel eggs and cut in half. Separate yolks from the whites.
  2. Combine egg yolks, mayonnaise, kimchi, bacon bits, soy sauce, and spring onions in a bowl. Mix until well combined.
  3. Spoon mixture into egg white halves.
  4. Garnish with spring onions and sesame seeds.

Nutritional Information:

Energy – 339 kcal
Protein – 20g (25%)
Fat – 26g (70%)
Carbohydrates – 4g (5%)
Fiber – 1g

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A Review Of The “Lazy Keto Diet”

by Ryan Roberts

May 25

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Keto Diet, Weight Loss

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The “Lazy Keto Diet” is the latest spin on the century-old keto diet, but is it right for you?

Both the lazy keto diet and the even more relaxed dirty keto diet have been trending upward in the dieting space. It could be the result of people being interested in losing weight, but don’t have the patience or desire to hold themselves to the strict keto diet.

What is the lazy keto diet?

The standard keto diet demands that you pay very close attention to how much food you eat, down to the gram, in order to put your body into a state of ketosis so it will burn its fat for energy. Your caloric intake from macronutrients (macros) with the standard keto diet is roughly 70-80% from fat, 20-25% from protein, and 10% or less from carbohydrates. This means you’ll be eating a lot of meat, butter, and oils, some leafy greens, but hardly any fruit.

Lazy keto and weight loss

You’ll lose weight with lazy keto so long as you’re eating moderate portions of protein and you include low-carb vegetables for nutrition and satiation. Losing weight with the lazy keto diet is mostly because you are giving more consideration to what you eat instead of burning fat while you’re in a state of ketosis. It’s unlikely you’ll enter ketosis without consuming the proper ratios of macros.

Going low-carb safely

In general, we’re likely to overeat simple carbohydrates. Especially refined white carbs like bread, pasta, rice, pizza, cookies, cakes, etc. A great starting point is to replace those things with whole food recipes that include vegetables and fruit, plus small amounts of whole grains like oatmeal or wild rice. It may not actually be a lazy method, but achieving anything worthwhile seldom has a lazy way of doing it.

Another way to go is to have a custom keto diet plan prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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7 Keto Diet Tips For Optimum Fat Loss

by Ryan Roberts

May 18

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Keto Diet, ketosis, Weight Loss

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There’s so much keto dieting information out there on the internet and in print. Here we’re going to make it easier for you. Because we’re going to do a rundown of 7 keto diet tips for optimum fat loss.

Certainly, you’ve heard about the keto diet since it is being talked about nearly everywhere on social media. The keto diet is a high-fat, low carbohydrate, moderate protein diet that causes your body to use fat for its fuel instead of glucose. That process is known as ketosis, the diet’s namesake. Keto has been around for about 100 years and has become a very popular way to lose and control weight. It also does a great job of keeping its dieters satiated where other diets can’t.

You have probably read a lot of myths online about the diet. Let’s tame some of those myths with these 7 keto diet tips for optimum fat loss.

Besides these 7 tips, you should give yourself two weeks to adjust to the keto lifestyle before you begin a new workout or make any other significant changes to your daily routine. You want to give yourself this period of time to adjust because you may feel the symptoms of the keto flu making exercising unpleasant. But not to worry, the keto flu is short-lived.

7 Keto Diet Tips For Optimum Fat Loss

1 – Don’t fear the fat

In spite of what you’ve learned, consuming fat will not cause heart disease or cause you to be overweight. Consuming fat is the bedrock of the ketogenic diet. In order to be sure you’re getting enough fat, drizzle your portions of protein and non-starchy vegetables with a cream sauce, olive oil, or something similar. You’ll also want to choose foods that are naturally fatty like dark meat or fatty fish like salmon or tuna.

2 – Be carb-conscious

It’s a nuisance, but it’s necessary. Count your carbs because it’s very difficult to stay under 50g of carbohydrates per without putting in the effort. You probably don’t know the carb count for each kind of food you eat. That’s easy to learn for packaged food because carbs are listed on the nutrition label. You’ll have to look it up for other foods.

3 – Stay clear of temptation

This is especially true when you’re just starting the keto diet. Get all of the carb-loaded foods out of your house so they’re not tempting you when you get a craving.

4 – Be salty

When your body is in a state of ketosis you lose salts and other minerals in the process. That mineral loss is a contributing factor to feeling the keto flu. Because of that, you have to be mindful of your salt, mineral, and electrolyte intake. So add salt to your food, take a multivitamin that has potassium and magnesium in it, and watch your electrolyte.

5 – Stay loose

Because the keto diet is naturally low in fiber, a lot of people will experience some degree of constipation. You can counter this by taking a dietary fiber supplement like these, and drink lots of water.

6 – Stay hydrated

The process of ketosis that’s triggered by the keto diet promotes water loss. Because of this, you need to drink plenty of water throughout the day. A rule of thumb would be to always stay in arm’s reach of some water and sip it all day long.

7 – Only eat when you’re hungry

Try to get away from the idea of having three square meals and 2-3 snacks a day. Only eat when you’re hungry. In spite of the wonders of a keto diet, you still have to have a negative caloric intake to lose weight. Fortunately, keto helps you feel satiated and reduces your cravings.

So when it’s mealtime, only eat if you’re hungry. Then eat just enough to feel satisfied.

There you have it. Our rundown of 7 keto diet tips for optimum fat loss. Here’s a bonus tip, get a custom 8-week keto diet plan prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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5 Keto Tips For Getting Rid Of Stubborn Fat

by Ryan Roberts

May 13

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Keto Diet, ketosis, Weight Loss

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The keto diet works. It’s undeniable. There have been many thousands of people who have lost weight and improved their overall wellness following a keto diet. A lot of the keto dieters attest that keto is the most effective diet for losing weight.

Having said that and in spite of the effectiveness of the keto diet, it takes time for the most stubborn of your stored fat to come off. Because keto causes your body to use fat for its energy, its results are faster than diets that focus on controlling only calories or carbohydrates.

Regardless of how effective keto is, you aren’t going to lose weight overnight. In fact, you won’t begin to lose significant weight until you’re in a state of ketosis. Ketosis can take up to a full week to achieve. Therefore you must be patient with yourself. You will want to help your diet in every way possible to get the fastest results possible. In this article, we’re going to talk about the top 5 keto tips for getting rid of stubborn fat.

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1 – Don’t use exogenous ketones

In a keto diet, less is more. You need to get into ketosis on your own. There’s a number of supplements like these available that claim to induce ketosis more quickly than diet alone can.

Enter ketosis naturally. You might fall out of ketosis occasionally after you have become keto-adapted. When that happens it’s perfectly fine to have ketone supplements to get you quickly back on track. However, exogenous ketones should be used for the short term, not as a daily supplement.

2 – Avoid high-intensity interval training, at first

Avoid high-intensity interval training when you are beginning the keto diet. It’s better to take it easy in the beginning. Because as you’re adjusting to the keto diet you may well experience symptoms of the keto flu and other changes.

But after a couple of weeks when your body has adjusted to its new diet, high-intensity interval training will boost your metabolism. And a boosted metabolism will accelerate the rate your stored fat is burnt off.

High-intensity interval training is unbelievably powerful after you are keto-adapted.

3 – Intermittent fasting

Intermittent fasting effectively complements the keto diet. You can choose to eat only within an eight-hour window, fasting the remaining 16 hours of the day. Or, fast for 24 hours twice a week or alternating days.

Besides the accelerated weight loss, fasting will help get your body into ketosis. The more time you spend fasting, the better the results will be.

4 – Practice zero carbohydrates

The keto diet is already a very low-carb diet of ~50g or less per day. Practicing zero carbs a few days a week will accelerate weight loss and lower blood sugar levels.

5 – Cardio exercise after weight training

Because your body’s glycogen will be depleted after weight training your body will have to use stored fat for fuel. So doing 15-30 minutes of cardio afterward will very effectively burn off your stubborn fat. Working out will be a process of burning your fat.

What About Taking Supplements On The Keto Diet

by Ryan Roberts

May 11

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Benefits, Keto Diet, ketosis, Wellness

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Taking supplements on the keto diet will accelerate your journey to ketosis and supplement some of the nutrition that you might be missing from eating traditional foods.

You have to understand what supplements can do for you In order to get the fastest results from your keto diet. While getting to the state of ketosis your body is changing from running on carbohydrates to converting your stored fat to ketones for its energy. A variety of supplements will help you with this transformation and continue to get the best results possible from your ketogenic diet.

A ketosis diet can provide you with all the necessary nutrients. The problem is, human nature doesn’t allow for you to follow such a strict diet flawlessly.

In this article, “What about taking supplements on the keto diet”, we’re going to discuss which supplements are the best to take and what they will do for you as well as some of the issues supplements can help you with.

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

Some issues supplements will help you get over while on a keto diet

The keto flu

Transitioning from a standard American diet to a ketosis diet can give you some flu-like symptoms. We call that the keto flu. The primary reason for the keto flu occurs as your body uses the remnants of the available glucose causing an excessive loss of water and electrolytes.

Related reading – The Keto Flu: Symptoms, Causes, And Remedies

Nutritional disparity

Because the keto diet restricts you to certain foods like fruits that are high in carbohydrates, your body may not be getting enough nutrition that would otherwise come from starchy fruits and vegetables. Using “greens” powders and tablets can supplement this.

Health and wellness goals

Supplements can help you achieve your health and wellness goals. For example, taking a daily tablespoon of MCT oil will ensure you get the good fats you need for achieving ketosis, thereby helping you lose weight.

Supplements can only help you reach your goals if you understand what each one does for you.

The best supplements to take on a keto diet

Not all supplements are created equally, some are a perfect pairing with a ketosis diet, others are not and should be avoided.

Vitamin D

When you are deficient in vitamin D while on the keto diet you might experience a feeling of weakness, reduced bone density, and a loss of muscle mass.

Living in a sunny place and exposing yourself to the sun can be enough. But a safer thing to do would be to take a daily fatty fish oil supplement. Krill tablets will do the trick! You can have a year’s supply of krill tablets for less than $20.

Here’s a snippet from Wikipedia explaining the synthesis of vitamin D from sunlight:

Adequate amounts of vitamin D can be produced with moderate sun exposure to the face, arms and legs (for those with the least melanin), averaging 5–30 minutes twice per week, or approximately 25% of the time for minimal sunburn.

MCT oil for energy

MCT is a kind of fat that gives your body energy practically immediately. It helps your body to make ketones very quickly. It also can put your body into ketosis in a very short time.

MCT helps to keep you in ketosis and burning fat without you worrying about dropping out of ketosis.

MCT can be found in butter, cheese, coconut oil, and yogurt. A very convenient way to get your dose of MCT is to use one of these coffee creamers with your morning joe, then you also get the benefits of the caffeine too.

Electrolytes

The important electrolytes are calcium, magnesium, potassium, and sodium. All of these electrolytes are present in the keto diet. However, it’s difficult to get enough of them from your food alone.

Calcium

Calcium is found in dairy products. But dairy is limited with a keto diet. Calcium tablets are available. The common recommendation seems to be ~1000mg/day.

Magnesium

Magnesium is found in avocados, leafy greens like spinach, and some fish like mackerel. You can buy magnesium tablets and the daily dose of ~400mg should be enough.

Potassium

Potassium works to build protein and break down carbohydrates. It’s provided by avocados, mushrooms, fish like salmon.

Sodium

Sodium can be had from Himalayan Pink Salt, bone broth, and red meats. Don’t consume too much, three-fourths of a teaspoon should be enough.

Omega-3 fatty acids

The omega-3 fatty acid supplement is very powerful. Even people who aren’t eating a keto diet can benefit from it. The standard American diet includes too many omega-6 fatty acids and an insufficient amount of omega-3.

Because there isn’t enough omega-3 in our diets inflammation and other diseases develop. The omega-3 fish oils reduce the risk of heart disease and it’s a fatty acid that goes well with a keto diet. It’s found in anchovies, salmon, and sardines.

Here’s a good Wikipedia entry about omega-3 fatty acids.

Digestive enzymes

Digestive enzymes are helpful during your transition to a keto diet, preventing diarrhea and nausea.

Exogenous ketones

Like the digestive enzymes, exogenous ketones will help you transition to ketosis quickly. They also can provide you with a quick bump in energy.

Green powder

Green powder can provide you with the nutrients you’re missing from a lack of vegetables in your diet. Greens powders are made with broccoli, chlorella, kale, and spirulina extracts.

Consuming a keto diet can provide you with all the nutrients you require to stay healthy. But as human beings, we have trouble staying on track all the time. That’s why taking the supplements we’ve talked about here is important to staying in ketosis and not sacrificing our body’s nutritional needs.

Because we don’t stay on track very well, having a custom keto diet plan is extremely helpful. Maybe even vital. Take a minute and watch this video about having a customized keto diet plan based on your activity level, the foods you prefer, and your weight goal.

Compliance mind map superimposed over a woman measuring her waist used to illustrated, "". Click here to learn about getting your own customized keto diet plan.

4 Reasons Why You Aren’t Losing Weight On A Keto Diet

by Ryan Roberts

May 10

Leave a comment on 4 Reasons Why You Aren’t Losing Weight On A Keto Diet

Keto Diet, ketosis, Weight Loss

keto, keto and diet, keto and weight loss, ketosis, ketosis and weight loss, leptin resistant, wellness

The keto diet has been proven to work time and again. Nearly everyone who stays true to the keto diet will enjoy its benefits and lose weight.

Keto isn’t as strict of a diet as Atkins or the paleo diets. Nor is it as relaxed as the Mediterranean diet. Being somewhere in the middle there are rules to follow, and following the keto rules isn’t such an ordeal.

Most of the time when a “ketoer” isn’t seeing results from the diet it’s because they’re making mistakes without knowing it. It’s much easier to blame the diet than to take ownership of your lack of progress.

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

We’ll be talking about the top 4 reasons why you aren’t losing weight on a keto diet and what you can do about it.

1 – You’re not in ketosis

The primary reason for the keto diet is to put your body in a state of ketosis so it will burn fat for its energy needs. A lot of people don’t get this point. If you’re not in ketosis you’re not on the keto diet – hard stop!

In order to see the rapid weight loss the keto diet is known for, you have to be using ketones for energy. Otherwise, your body will continue to use the sugar in your bloodstream for its energy and you won’t see the results you were expecting. Or your results won’t be as significant.

It typically takes a person 4 to 7 days to be fully in ketosis. You have to be patient. The best way to know if you are in ketosis is to use urine test strips or a breathalyzer.

2 – You’re not at a caloric deficit

The basis for any diet intended for weight loss is to have a caloric deficit. Even with a ketogenic diet, if you’re using fewer calories than you’re consuming you’re not going to lose weight.

For most people, having a ~500 calories deficit translates to about one pound loss per week. Being on a keto diet, and in the state of ketosis, you’ll lose weight much faster because your body will burn stored fat instead of glucose.

3 – You’re not being keto compliant

Being compliant means you’re following the high-fat, low-carb, and medium protein rules.

Most of us are addicted to carbohydrates and we don’t even know it. Switching from a diet based on carbs to one based on fats is challenging because we are used to burning blood sugar for energy. Blood sugar comes from eating carbohydrates.

The craving for carbs at the beginning of a keto diet can be overwhelming. Eating more than the allotted 50g of carbs per day will make it very hard to enter ketosis, if not impossible. Eating carbs will get in the way of your progress.

When it comes to the consumption of macronutrients (fat, protein, and carbs), you have to be compliant to enter ketosis and start losing weight.

4 – You’re leptin resistant

Leptin resistance will hamper your progress.

The keto diet requires you to be patient in the beginning for you to adapt to the diet. You’ll need to have enough sleep, avoid strenuous exercise, and just take it easy during your first week of keto dieting.

By easing into the first week you’ll be able to keep your cortisol levels reduced. This in turn will restore your leptin sensitivity. After your hormones balance out your body will correctly signal how much food it needs, the right amount of fat to burn, and when you get hungry.

The only way to overcome leptin resistance is to give yourself plenty of time to adjust. If you stay compliant with the keto dietary requirements you will enter ketosis and start to burn fat at an accelerated rate that will make up for the time lost in the first week or so.

Whenever you think you’re not getting the results keto promises, it’s probably because of one of these 4 reasons why you aren’t losing weight on a keto diet.

One of the surest ways to stay compliant with keto and remain in a healthy caloric deficit is to have a keto diet specifically customized for you by dietary professionals based on your weight goals, preferred foods, activity level, and other criteria that are unique to you. Click here to learn more about a custom keto diet plan.

Photograph of scales with the words "keto diet vs. weight watchers" to illustrate, "

Is The Keto Diet Better Than Weight Watchers?

by Ryan Roberts

May 6

Leave a comment on Is The Keto Diet Better Than Weight Watchers?

Keto Diet, Weight Loss

keto, keto and diet, keto and weight loss, ketosis and weight loss, weight watchers

In the weight loss dieting world, there are two camps that are talked about repeatedly, Weight Watchers and the keto diet.

Although their respective approaches to weight loss are very different, both methods have a very large following due to their results. A lot of dieters report successfully losing weight from both diets.

In this article we’re going to review the way each diet works, each diet’s pros and cons, and which diet is better for weight loss and you.

What is Weight Watchers?

Weight Watchers is a commercial diet program that has been popular for decades. Its core concept is moderation and portion control allowing its followers to eat any type of food they wish to eat.

With Weight Watchers you’re given a daily number of SmartPoints and, based on your weight loss goals, assigns you to 1 of 3 color-coded programs:

Green – Allotted the greatest number of daily SmartPoints, plus 100+ ZeroPoint foods (chiefly fruit and vegetables).
Blue – Allowed a moderate number of daily SmartPoints and 200+ ZeroPoint foods (adding lean proteins to the fruits and vegetables).
Purple – Allotted the fewest number of daily SmartPoints, and 300+ ZeroPoint foods (grains, lean protein, fruits, and vegetables).

Generally, the lower SmartPoint foods are lower in fats, sugars, and calories while being higher in protein and fiber. The foods with a higher SmartPoint value are usually higher in fats, sugars, and calories, think deep-fried foods, ice cream, or especially fatty meats.

So consuming high SmartPoint foods will quickly eat up your daily allocation of SmartPoints.

Additionally, Weight Watchers is a paid diet program. There are different tiers of support available for the dieter to choose from. Once bought you’ll have access to their tracking app with all its tools.

You can learn about Weight Watchers’ three plans and their one-on-one coach program on their website.

Does Weight Watchers work?

Many studies concluded that Weight Watchers helps dieters to lose weight. But you need to know that Weight Watchers funded a lot of those studies and that may have an influence on the results.

One of the studies funded by Weight Watchers found that the dieters following the Weight Watchers system lost more than twice the weight of the control group in 3 months. They also found that the people using Weight Watchers were more likely to have kept the weight off after one year had passed.

Another Weight Watchers financed study of nearly 30,000 learned the average dieter lost ~6 lbs in 3 months. About two of three dieters lost at least five percent of their weight.

Weight Watchers summary

Weight Watchers built around moderation and portion size. It is a paid program using a point system to encourage healthier food choices. Weight Watchers appears to be an effective way to lose weight based on several studies, many of which were funded by Weight Watchers. Additionally, there are a lot of products on the market in support of Weight Watchers.

What is a keto diet?

A keto diet is a low-carb, high-fat, moderate-protein diet that was originally developed to assist in the management of epilepsy. Now keto is used for many reasons including weight loss and managing blood sugar levels.

Keto isn’t a commercial dieting program like Weight Watchers is, it’s more of an eating lifestyle. When a person stays on the keto diet they enter a state of ketosis where their body runs on fat instead of carbohydrates as its primary energy source.

There are many metabolic advantages for people losing weight with a keto diet:

- lower insulin levels and better control of blood sugar
- a diminished appetite
- it becomes easier to use stored body fat
- better maintenance of one’s metabolic rate (fewer calories burned while at rest)

Because the keto diet is low in carbohydrates and sugars you have to avoid foods like these: grains, root vegetables, sweets, sugary drinks, and most fruit.

However, you’re free to eat: meat, fish, poultry, non-starchy vegetables, seeds, nuts, fatty dairy products, low sugar fruits like most berries.

Does a keto diet work for weight loss?

Yes, keto is known to work for short-term weight loss.

Many studies have researched how successful the keto diet is for weight loss and management.

One study of people who were obese with type 2 diabetes found that those who followed the keto diet lost much more weight than those following a standard low-carb diet after four months. Of those being studied, 90% of the group following keto lost 5% or more of weight and over 80% lost 10% of their weight.

A different group of studies comparing a keto diet to a low-fat diet discovered that those who followed the keto diet lost significantly more weight than those following the low-fat diet.

Keto diet summary

The keto diet is a high-fat, low-carb, diet that can be used to lose weight by using your stored fat to energize your body. It seems to cause significantly more weight loss compared to either the standard low calorie or low-carb diets.

Pros & cons of keto and Weight Watchers

Both dieting methods can be said to have benefits beyond losing and controlling weight.

The Pros

Weight Watcher Pros

Photograph of Weight Watchers 2021 starter guide used to illustrate, " — Weight Watchers 2021 Starter Guide

Weight Watchers has a long and proven record of success. One of Weight Watchers pros is its practice of moderation and portion control which is easier than calorie counting. They also teach you to make better food choices in the long run.

Even if you choose to leave the program you’ll be able to apply what you’ve learned to continue making good food choices.

Weight Watchers includes a support network in all of their programs providing access to its member’s virtual community. There are also face-to-face meetings and one-on-one coaching available.

Keto pros

The keto diet has a number of benefits as well. One of the most touted benefits is how quickly the weight comes off when following the keto diet for many reasons:

Being in a state of ketosis appears to have a satiating effect causing the dieter to consume fewer calories.

Then there’s the way a keto diet can reduce insulin levels. Since insulin is the hormone that signals your body to store excess energy as fat, it becomes easier for your body to convert its fat stores into useful energy when the insulin levels are reduced. It’s also the regulator of blood sugar helping to curb cravings.

There have been cases where a person with type 2 diabetes has dramatically reduced their dependence on insulin and other diabetes medications because of the increased control of their blood sugar.

Summary of pros

While a keto diet may assist in improving blood sugar levels, increase your satiation, and helps you to lose weight quickly, Weight Watchers includes a support system and encourages portion control and moderation.

The Cons

Weight Watchers cons

A big con of Weight Watchers is its cost. Even though it’s not too expensive when you break it down to a cost per week, it can add up. Especially if you sign up for one of the more costly plans and you stay in the program for very long.

Being tied to the SmartPoint system you may inadvertently be discouraged from eating some foods that are healthy (i.e., avocados, healthy fats and oils, healthy dairy products, etc.) just because of the number of calories or fat.

Keto cons

There are some obstacles to a keto diet. Being a significant change away from the standard American diet it can be hard to stay with a keto diet over the long haul, especially during the holiday or on vacation.

A keto will also exclude some healthy foods too:

- - most fruits
  - legumes
  - grains
  - potatoes and other root vegetables

Summary of cons

Because it’s a paid program, the cost of Weight Watchers can add up over time. However, it may be hard to stay on a keto diet since it’s so restrictive.

Get Immediate Results

Join thousands of people losing weight with a custom keto diet plan designed by doctors to give you true weight loss results.

Is keto or Weight Watchers better for weight loss?

Either diet could help you lose weight in the short term. Which one is better depends on each person’s needs and goals?

You might prefer Weight Watchers if you:

- want the flexibility to eat whatever you want to
- like, want, or need the Weight Watchers support systems to stay on track and motivated
- are ok with paying a subscription for the program

Taking the keto route could be for you if:

- managing blood sugar is a priority for you
- make healthier decisions with limited food choices is easier for you
- you can diet without a support network, or are ok building your own network (think Facebook groups)

At the end of the day

Both keto and Weight Watchers have their own lists of pros and cons. Which one is the fit for you will depend on your weight goals, as well as your own personal needs and preferences.

Obviously, these diets are quite different from each other. Weight Watchers is a paid program that’s structured around moderation and portion control. With this program, you manage what you eat by spending SmartPoints. Weight Watchers does have a built-in support system for each of its subscription levels.

In contrast, a keto diet is a high-fat, low-carb diet designed to get your body into a state of ketosis. Ketosis makes it easier for your body to use its stored fat for energy.

Either diet will deliver weight loss, but for a number of reasons, you may prefer one over the other.

1 – Alternatives to alcohol

Related reading: “Does Keto And Alcohol Mix?“

2 – Get outdoors and move

Related reading: “25 Bucket List Worthy Walking Tours Around The Globe“

3 – Take your food with you

Related reading: “Keto Desset Recipes“

Will keto work for teens?

Does keto work for children?

Related reading: “What Is Refractory Epilepsy?” on WebMD

Restricting carbs in children

Related reading: “How To Make A Keto Meal Plan“

‘Us Weekly’ magazine article online: ”Celebs Crazy for Keto: These Stars All Swear by the High-Fat, Low-Carb Ketogenic Diet”

The original ketogenic diet

The targeted keto diet

Related reading: “Endurance Athletes And Ketogenic Diet“

The cyclical keto diet

The high protein keto diet

The full keto recipe is below the video. Click the video to watch it on YouTube.

Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

Keto Bacon and Kimchi Deviled Eggs Keto Recipe

What is the lazy keto diet?

Related reading: “8 Week Custom Meal Plan”

Related reading: Summary of, “Your Guide To The Keto Diet” – Video

Related reading: “Dirty Keto”

Lazy keto and weight loss

Going low-carb safely

Related reading: The Keto Flu: Symptoms, Causes, And Remedies

7 Keto Diet Tips For Optimum Fat Loss

1 – Don’t fear the fat

2 – Be carb-conscious

3 – Stay clear of temptation

4 – Be salty

5 – Stay loose

6 – Stay hydrated

7 – Only eat when you’re hungry

1 – Don’t use exogenous ketones

2 – Avoid high-intensity interval training, at first

Related reading: “Endurance Athletes And The Ketogenic Diet”

3 – Intermittent fasting

Related reading: “Intermittent Fasting And Keto Dieting” – video

4 – Practice zero carbohydrates

5 – Cardio exercise after weight training

Related reading: “Lose Weight Fast With Yoga And Keto”

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

Some issues supplements will help you get over while on a keto diet

The keto flu

Nutritional disparity

Health and wellness goals

The best supplements to take on a keto diet

Vitamin D

MCT oil for energy

Electrolytes

Calcium

Magnesium

Potassium

Sodium

Omega-3 fatty acids

Digestive enzymes

Exogenous ketones

Green powder

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

We’ll be talking about the top 4 reasons why you aren’t losing weight on a keto diet and what you can do about it.

1 – You’re not in ketosis

Related reading – 10 Ways To Know You Are In Ketosis

2 – You’re not at a caloric deficit

3 – You’re not being keto compliant

Related reading – How To Make A Keto Meal Plan

4 – You’re leptin resistant

What is Weight Watchers?

Does Weight Watchers work?

Weight Watchers summary

What is a keto diet?

Keto diet summary

Pros & cons of keto and Weight Watchers

The Pros

Weight Watcher Pros

Keto pros

Summary of pros

The Cons

Weight Watchers cons