Have you heard of the keto diet? 

I bet that most of you reading this will have heard of ketogenic dieting – BUT if not a keto diet is a meal plan that consists of foods that are high in fat, medium protein, and low in carbs, for example:

• Red Meat – steak, mince bacon, pork
• White Meat – chicken, turkey
• Fish – Salmon, tuna, cod, mackerel 
• Nuts – pretty much all types of nuts
• Oils & Spreads – olive oil, rapeseed oil, coconut oil, butter, almond butter

Alongside the above foods, you can also supplement the keto diet with protein shakes, and keto diet bars. Both of these foods are great for snacking on during the day. You could also have them post-workout – to refuel your body. 

Benefits Of A Keto Diet

The Keto Diet is excellent if your health-conscious and want to lose weight. Your diet plays a crucial role in whether you gain weight or not – check this out if you don’t believe me! Losing weight by following the keto diet will boost your confidence and also improve your health. 

For one, it can prevent heart disease and reduce the chances of a person developing type 2 diabetes. It’s also great for building lean muscle due to many keto foods being high in protein (the essential ingredient for building muscle tissue!). 

Lots of celebrities have followed the keto diet, for example, Kim Kardashian has used it to get a beach body, and so have other Hollywood celebrities who are looking to lean down for a movie role. If it’s good enough for them… then it’s good enough for us! Some people can even lose 16lbs in a month by following a keto diet. If you want fast results, then a keto food plan is the way to go. 

Avoiding Diet Shaming!

There’s lots of diet shaming nowadays, people feeling embarrassed about following specific diets, taking food to work, etc. and the fear of being ridiculed by colleagues. 

It’s a situation where people feel like they can’t win no matter what they do. If you diet, you get shamed, but if you are overweight, you get shamed for overeating! With the keto diet, it’s a natural diet to follow, and you can do it without people noticing what you’re doing! Some people will keep their keto diet quite and opt for steak in a restaurant, or some other low carb dish. All in all, it’s easy to follow a keto diet without drawing much attention to yourself. For example, while people have a chocolate bar on their lunch break, you could pull out a keto bar – nobody will notice the difference! 

Sweet Treats For The Carb-Avoiders

You can also easily snack on keto foods such as nuts and protein bars. It’s worth checking out the best bar for keto and ordering in lots of supplies so that you can take your keto bar to work (for an afternoon snack) or have one post-workout to fuel your muscles after lifting some weights. 

Keto bars will also keep you fuller for longer, to prevent snacking and satisfy your sweet cravings. A good keto bar will hit the spot and give you a surge of feel-good dopamine, but without the same amount of calories as a chocolate bar – meaning they’re better for health BUT also the waistline! 

Extra Tips For Keto Dieters

If you combine the keto diet with weight lifting, you’ll get the best results when it comes to burning fat and improving your body shape. We recommend training with weights at least 3x per week. 

Hire an excellent personal trainer to teach you strength exercises such as pull-ups, squats, lunges, squats, deadlifts, military presses, etc. From our experience, we find that doing reps of 3-5 can be beneficial and also slightly higher reps of 8-12. As carb intake is minimal, you don’t want to do much endurance training. Otherwise, you may feel extremely fatigued and also run the risk of burning muscle for fuel (which isn’t good for fat loss, and it will slow down your metabolism). 

Other tips include drinking plenty of water, and meal prep – getting organised with your food, snacks, and having a plan of action to follow each day. 

Keto Essentials – 7 Tip Summary Of How To Make The Keto Diet Work For You

1. Buy a keto diet plan (try something like the 28 Day Keto Challenge) 
2. Get organised with your keto food plan
3. Do some food prep each evening to stay on track and save time
4. Buy in keto diet bars
5. Snack on protein shakes and nuts 
6. Hire a personal trainer – for the best physical results alongside your keto diet
7. Lift Weights 3x per week and stick to low to medium reps (3-12 reps per exercise)