Ketogenic Diet Hacks: How To Reduce Your Carb Intake

Sticking to a low carb high fat ketogenic lifestyle has become spread like wildfire in the nutrition community. Study after study is showing how beneficial it can be to a host of different health conditions. I’ve compiled my top tips that will help you stick to a ketogenic diet as easy as possible.

I am not saying that eating a low carb diet is going to fix every problem in your life, but if you are at risk for conditions such as:

  • Diabetes
  • Heart Disease
  • Alzheimer’s
  • ADHD
  • Autism
  • Metabolic Syndrome
  • PCOS
  • Obesity
  • Parkinson’s Disease
  • Traumatic Brain Injury
  • Multiple Sclerosis
  • Migraine Headaches

You will benefit greatly from reducing your carbs and following a low carb high fat keto lifestyle.

The nutrition and health industry has evolved at a rapid rate and the new research and studies are showing that eating healthy fats are NOT the culprit for diseases and it’s actually carbs that are the enemy.

There was a study in the 1960’s explaining how scientists from the sugar industry in the 60’s actually made it seem like saturated fats were the cause of several health conditions while playing it like sugar wasn’t bad for you.[1]

What’s Wrong With Carbs?

This is a whole ‘nother blog post in itself, but the more important thing to find out is what your body works best with.

Some people can’t tolerate carbs at all, while others can eat hundreds of grams of carbs in a meal and gain energy from it.

With that being said, there has been overwhelming research behind the beneficial effects received from following a low carb high fat diet.nutritionalketosis

You don’t really hear about people who have a fat tolerance right?

That’s because most, if not all people can tolerate fats but not everyone can tolerate carbs. Now that is saying something.

Few reasons why carbs are bad (with exceptions):

  • Most contain sugar. I’m sure you’ve heard it 100 times by now but sugar is a culprit for a host of metabolic disease. It is one of the worst foods, if you can even call it that, that you can put in your body.
  • Certain carbs can spike blood sugar.
  • Processed carbohydrates don’t contain any essential fiber. 
  • Causes Inflammation.
  • Overproduction of insulin from carbs can lead to weight gain and diabetes. Eating too many carbs will immediately spike your insulin which can cause a ton of problems to your body.

Following a low carb diet will help avoid these problems. 

Reducing Carbs

I’ve been eating a low carb high fat ketogenic lifestyle for a while. At first, it was hard to find ways to make such a big lifestyle change. 

I didn’t have a plan. I was aimlessly trying to figure things out on my own.

Imagine getting in your car and driving to a destination without any directions or with no GPS. I’m sure eventually you’ll get there but it will take you so much longer than if you actually had some direction.

Following a low carb high fat ketogenic lifestyle is the same way. If you can stick to a system, a way of eating, you’ll hit your goals so much faster than if you were to adopt a low carb lifestyle like a headless chicken.

I’ve listed a few key tips that has significantly impacted the way I eat my meals throughout the day.

1. When In Doubt, Eat More Fats.

eggs sausage & avoAre you frequently craving sugary treats, donuts, candy, and / or pizza? Then you’re probably doing one of a few things incorrectly. A huge mistake I see noobies in the keto lifestyle make is simply not eating enough fats when first adopting this way of eating.

If you are feeling hungry all the time, then instead of going for the carbs, make it a habit to start eating healthy fats such as coconut oil, almond butter, fatty meats, seeds, and nuts.

2. Replacing Regular Flour With Almond / Coconut Flour.

You can make almost any muffin / brownie / or whatever treat and by replacing it with almond or coconut flour, you can turn it into a completely low carb keto friendly treat.

You can find hundreds of recipes out there for low carb treats. 

3. Eggs & Bacon Will Be Your New Cereal.

It has become an absolute staple in my diet to eat eggs & bacon. On top of that, it’s given me immense amounts of energy and it doesn’t give me that ridiculous mid-morning crash that carbs used to give me.

If you find you don’t have time to make an eggs & bacon meal every morning, there’s always quicker options such as microwaving your eggs, eating sardines (these are the only ones I recommend), or even just drinking a bulletproof coffee (coffee mixed with coconut oil, MCT oil, and grass-fed butter).

4. Make It A Habit To Prepare Your Lunches.

Especially as a beginner, it’s going to be tough for you to stick to a low carb high fat diet if you don’t know what you can and cannot eat.

When I first started, there were countless times when my coworkers would ask me if I wanted to grab lunch with them and when I looked at the menu, I had no idea what to buy that would keep me low carb. I would always end up just eating a carb-heavy meal and justifying it by telling myself tomorrow is another day to start new.

Preparing your lunches takes out all of the guess work involved in a ketogenic diet. Until you truly understand what it is that you’re allowed to eat on the keto diet, preparing your lunches will make it significantly easier to stay ketogenic.

5. Don’t Snack Throughout The Day.

Snacks are for babies. You’re not a baby right? Seriously, there is no reason to be snacking on food between meals.

The whole idea that you need to snack in between meals to prevent overeating and to keep a healthy metabolism is absolutely false. This was information we were fed in our brains for years now and it’s actually better for your metabolism and your hunger hormone to practice fasting in between your meals.

By eating larger less frequent meals, you are actually regulating your hormones and giving your metabolism a break. This drives your body into an even deeper state of ketosis which means you are burning more of your fat storages without doing any extra work.

It’s a win-win.

6. If You Are Having A Sugar Craving, Eat A Fat Bomb Instead.keto flu remedies

I make fat bombs very frequently as well as other treats that you would never think to be a low carb option.

This is my quick fat bomb recipe that I make every night as a dessert.

All you need is some almond butter, coconut oil, and cacao powder.

  • Pour all three ingredients into a bowl and mix it until it’s a fine consistency.
  • Throw it in the freezer for around 20-30 minutes.
  • Take it out and enjoy a nice frozen fat bomb snack.

7. Always Have Zero Carb Condiments / Sauces / Dressings.

I always make it a point to have zero carb coffee creamer, low / zero carb ketchup, and low carb and/or high fat dressing at all times in my house. This prevents me from getting knocked out of ketosis because of too much sauce. It’s like they say, you never wanna get lost in the sauce.

My recommendation is grabbing a bunch of Walden Farms products. Almost all of my condiments and sauces are Walden Farms. I even get their zero carb chocolate dip and dip my nuts in there.

Yes that is correct, I dip my nuts in chocolate dip. You should try it.

8. Replace Rice And Pasta With Cauliflower Rice Or Zucchini Pasta.

They can both be made relatively easily. For the zucchini pasta all you have to do is get a spiralizer, spiral the hell out of the zucchini, and cook it like regular pasta.

Personally, I just buy my cauliflower rice already premade. If you go to your local food stores frozen vegetable section, they should have pre-packaged seasoned cauliflower rice. If not you’re just gonna have to make it, it’s not hard.

9. There’s Almost Always A Low Carb Option When Eating Out.bahama breeze salmon

Going out to any restaurant can be a pain in the ass when you’re trying to stay keto. Especially in the beginning, it’s really easy to assume something is low carb when in reality it’s not. You have to watch out for those hidden carbs in restaurants.

With that being said, there’s almost always a zero to low carb meal you can get at most restaurants. Be sure to take a little more time looking through the menu and find a good keto-approved meal. You can also always look at the menu before going to the restaurant to make sure you know what you’re getting.

10. You Need To Be Replacing Your Carbs With Healthy Fats.

One of the biggest mistakes I see beginners making is not replacing their carbs with enough fats. If you don’t replace your carbs with quality fats, you’re just going to get hungrier and begin to crave even more carbs.

Make it a habit to always eat nutrient dense, quality fats such as grass-fed beef, seeds, nuts, avocados, eggs, you get the point.

If you find yourself still craving carbs after going ketogenic, you’re more than likely eating a too low of a calorie deficit.

11. Control Your Home

Controlling your environment can make a huge impact on your success in keto dieting. It’s easy to slip into snacking on some donuts, maybe a peanut butter and jelly, or some candy, when it’s all over your house and it’s the first thing you see when going into your kitchen.

Start off by completely taking out all of the refined carbs such as white rice and bread that’s in your kitchen.

I was talking to a doctor the other day who told me he had a patient who after eating just two pieces of whole wheat bread, had their insulin spiked more than from eating a snickers bar.

My Recommendation And Closing Thoughts

By following the tips i’ve accumulated through a ton of trial and error, it’ll be much easier for you to stick to a low carb high fat ketogenic lifestyle.

My main recommendations is to adopt the tips that YOU can personally stick to. There is no one size fits all solution to the keto diet so it’s absolutely important to not take shortcuts.

Staying on the low carb high fat keto lifestyle will give you more energy, quicker fat loss, and an overall better feeling of invigorated health, like you’ve never felt before, ever.

If you are just starting out, I also highly recommend grabbing some exogenous ketones. These help you convert into a fat adapted state and start experiencing all the benefits without having to cut carbs out right away.

Click here for the exogenous ketones I use every day.

Also, don’t forget to sign up to my email list below for more tips on how to finally take control of your health and take your life back. 

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