The New Year always brings a slew of exercise regimes and nutrition resets to help people look and feel their best. Ketosis diets, in particular, have gained popularity over the last few years as a transformative weight loss plan. In fact, in 2020, “keto” was the most Googled food-related topic in the world, beating out other trends like the Atkins diet and intermittent fasting. But unlike those health crazes, keto is based on a high-fat, low-carbohydrate formula. Now the one thing that all diets do have in common, is that they can be incredibly hard to stick to. So, in honor of a healthier you in 2022, here are a few ways to make the keto diet a bit more realistic and some lazy keto meals to consider.
Cut Back on the Carbs
Yes, we know that pasta and bread are life. However, eating a very low carb diet is by far the most important factor to winning at a keto diet plan. (It should account for only 5% of your daily consumption.) This is always the hardest part for people to come to terms with, but don’t worry, you can do it gradually. The keto diet requires you to stay under 20 grams of carbs per day; some people find it easier to aim towards 50 grams the first week and then scale down to 20 for the following.
Enjoy a Fatty Breakfast
We know that first blow about the carbs was a disappointment, but here’s good news: this diet actually allows you to have lots of fats in your meals. Fats are where you’ll get most of your daily calories, roughly 70% of them. Front load as much of your fats as possible during the first meal of the day so you’re not trying to cram it in downing half a bottle of heavy cream at night. With just three eggs, four slices of bacon and half an avocado you’re on your way to a good start!
Bring on the Meats
Not an Arby’s commercial, instead your third rule for getting into keto. While monitoring carbs it’s also a good idea to keep an eye on your protein intake. (This is where 25% of your daily consumption should come from.) Here’s a trick for measuring: make a fist. That is how much meat you should have twice each day. And we’re not talking super lean chicken breast. Give yourself a nice 16oz. steak. Beef, pork, salmon. You deserve it—and you’ll need it.
Ditch Starbucks for Bulletproof Coffee
Okay, hear us out: butter in coffee. Yet another way to add fats to your day. What might be better than butter is coconut oil to help you achieve ketosis. It has been suggested that consuming coconut oil may be one of the best ways to increase ketone levels. It’s a very calorie-rich food, packing 120 calories per 1 tablespoon (14 grams). Don’t knock it until you try it! Just be mindful the frequency and amount of coconut oil or butter, especially if you have other health concerns like high blood pressure.