Last Updated on July 22, 2021 by Martin
Do you want to optimize your keto diet because you are trying to lose weight on a keto diet? If so, then you are in the right place!
The Keto Diet is one of the most popular diets that people try these days. But there are many ways that you can optimize for your personal needs.
In this blog post, we will discuss 10 tips to help you optimize your keto diet and get better results!
Lower Your Intake of Carbs
Lowering your carbohydrate intake can make the Keto Diet a lot easier for you.
Start by looking at your carbohydrate intake and eliminating high in carbs but low in fiber. You will need to do this gradually, so start with small changes and only eliminate one or two carbohydrates per week.
This is a terrific way to lower the number of carbs you eat!
Increase Your Intake of Fibers
You will also want to make sure you are getting enough fiber. This is an important part of the Keto Diet because fiber helps balance blood sugar levels and suppresses your appetite.
But since protein is what fills you up, you’ll want to get a lot of protein! Increase your intake of lean proteins such as eggs, fish, and meat.
You can also add more healthy fats such as avocado, olive oil, and nuts.
Increase Your Intake of Healthy Fats
One way to optimize your keto diet is to increase your intake of healthy fats. You can do this by adding more healthy fats such as avocado, olive oil, and nuts.
These are all important on the Keto Diet because they provide the necessary fat you need while not being too much for your body to handle.
It’s important to include them in your diet, but make sure they are not fried or processed!
Getting Enough Protein on Your Keto Diet
Many people think that the Keto Diet is a high-protein diet, but this isn’t true.
However, you need to get plenty of protein on the keto diet to meet your goals and feel satisfied with your meals. But you don’t want too much protein because it will kick you out of ketosis!
If you aim to get the most keto, try to consume about 0.5 grams of protein per pound of lean bodyweight.
You can do this by including plenty of eggs, chicken, pork, beef, fish, eggs, and dairy products in your diet.
Whey protein for shakes is another great option if you don’t eat meat or dairy.
Protein for Your Muscle Building While Doing the Keto Diet,
how much protein do you need when building lean muscles while doing the keto diet?
You need to take into consideration when calculating your protein needs is how much training you do.
Muscle-building activities mean that your body will require more protein so it can repair muscle damage from exercise.
If you are training with weights, you need somewhere between 0.5-0.7 grams per pound of lean body mass when you do a moderate workout routine.
If you are doing high-volume weightlifting, you should increase your intake and up to 1 gram per pound of lean bodyweight.
Find Keto-Friendly Recipes Online and Optimize Your Keto Diet
One of the best ways to start your keto journey is to find some good keto-friendly recipes online.
These recipes are often designed by people who have been on a diet for a long time and know exactly what it takes to stay in ketosis.
Also, social media and places like Pinterest are good for finding keto-friendly recipes that are low-carb and sugar-free.
After you find a couple of recipes, make sure that they will work with your diet before making them. You may want to carefully check the ingredients list to ensure no added sugar or hidden carbs in the recipe.
Some people also decide to use an app like My Fitness Pal, which has some great tools for tracking what foods you eat.
You will be able to calculate how many calories and fats you should be eating daily. This really helps when trying out new keto recipes!
Get Creative with Spices
We all know that you’re not supposed to eat many carbs when doing the keto diet, but it’s important to keep things interesting – for both your taste buds and your body!
Spices are the perfect way to do this. For example, cumin shows many anti-inflammatory benefits as ibuprofen and ginger are great for reducing motion sickness.
Start by incorporating two or three new spices into your dishes per week, and then go from there.
If you’re starting from scratch and need some ideas, here are a few popular keto-friendly spices:
- Garlic Powder
- Onion Powder
- Ginger Root Extract
Remember that fresh herbs like parsley can be substituted for dried ones with no adverse effect on your diet. You should always use unsalted versions of these ingredients so that they won’t throw off.
Keep an Eye on Your Potassium Levels
What about your potassium levels when doing the keto diet?
The ketogenic diet is a popular diet option that has been used to help people lose weight. The downside to this diet is that it may result in a decrease in potassium.
To avoid this, you should eat high potassium foods and take supplements to ensure your levels are not too low.
Food’s high in potassium include:
- Leafy Greens
- Beans and Lentils
Consider Getting Some MCT Oil
When following the ketogenic diet, it can be difficult to get enough healthy fats and maintain a balanced omega-3 and omega-6 intake.
MCT oil can help make up for this deficiency by providing an affordable way to add high-quality fats and oils into your diet.
This oil is especially beneficial when on keto as it does not require any additional fat or carbohydrate consumption, and you can use it as a source of concentrated energy.
This oil can also help you to extend the length of your fast or be a healthy alternative to other fats like butter when you’re cooking.
However, you should be careful because it shows that too much MCT oil in your diet can lead to undesired side effects like diarrhea or constipation.
You can learn more on how to get started using MCT oils here.
Watch Your Calories
Doing the keto diet is not an excuse for eating an unlimited number of calories. The point of the keto diet is to keep carbs low and fats high so that you can force your body into the ketosis state.
To maintain this balance, you need to monitor how many calories you’re consuming closely.
The keto diet limits you to about 30-50 grams of carbs per day, so there’s going to be a lot of fat in your diet. It’s recommended that people follow this type of diet stick with about 100 grams or so of fat per day.
In general, it’s recommended to eat around 2000-2500 calories per day.
The Benefits of Using Exogenous Ketones
Exogenous ketones can provide a wide variety of benefits when done in conjunction with the keto diet.
Quite a few studies have looked at the effects of using exogenous ketones and found that it can significantly improve your diet.
Also, some people may not be able to get into ketosis independently, so they use exogenous ketones.
One of the reasons it’s a clever idea to use them is that they’re more regulated than natural ketones and can help maintain your energy levels while you fast.
Many people also report feeling more beneficial effects on their mental clarity and mood while taking exogenous ketones. This is because they can produce endogenous ketones more quickly in the body, which provide those same benefits.
Another reason is that they’ll keep you in ketosis if you over-eat carbs. Many people may find that there are some days when they feel like they’re not making enough progress with the diet, so adding something to supplement might help.
The final reason is that exogenous ketones may help give a small boost for weight loss if you follow a calorie-controlled diet.
When using exogenous ketones, you must choose a supplement from a respected company and not a scam like the Shark Tank keto diet pills.
Get Started Using KetoCharge to Optimize Your Keto Diet
KetoCharge is an exogenous ketone supplement and is the perfect supplement for anyone who wants to start or maintain a ketogenic diet.
It will help your body enter and stay in fat-burning mode, so you can experience all the benefits of being on keto without any challenges. Plus, it is easy to use.
You will get an easier way to do keto. With KetoCharge, you’ll be able to enjoy all the benefits that come with this lifestyle while still enjoying food and drinks that are not low carb.
Now You Have Two Options
You can either learn more by reading our KetoCharge review. It will give you insight into how it works and what benefits you will get out of using it.
Or you can head over to the official KetoCharge website and learn more.