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Are you interested in learning how biohacking your keto diet can take your fitness and nutrition to the next level? Learn what you need to know!
The keto diet is a great way to lose weight, but for many people, it's so much more than that.
According to advocates of the diet, a ketogenic lifestyle can help balance cholesterol and control diabetes. Many experts claim it can even reverse Syndrome X, a metabolic disease.
When you follow the basics, keto can give you all these benefits and more. But what if your results aren't what you expected? Perhaps you've lost the weight and want to start gaining strength. Or maybe you just want to get the best results possible.
By biohacking the ketogenic diet, you can take your fitness and nutrition to the next level. Want to know how? Keep reading to find out more.
Start with the Basics
When beginning keto, there are a few basics you'll need to keep in mind.
Tracking macros is a good way to monitor your progress. Still, a "lazy" keto approach, where you only keep an eye on carbs, can be a great way of easing in and getting fat adapted.
If you find you've hit a stall, or your progress has come to a halt, first make sure you're still doing the basics.
- Stay under 20g net carbs.
- Meet your protein goal.
- Stay under your fat goal.
- Drink plenty of water.
If you don't already, use a food scale and food tracking app to record what you're eating and keep on top of your intake.
Biohacking Your Ketogenic Diet
If you're following keto to a T and you're still stuck, then it's time to look into biohacking your diet plan.
Biohacking means adjusting certain variables in not just your diet and exercise routine, but lifestyle as well. The goal is to enhance the wellness effect on your body and ensure fat adaptation.
Once you're fat-adapted, your body will run off any fat stores you may have while boosting energy and healing your body from within.
So, what are the keys to successfully biohacking a keto diet? Here are our seven expert tips to ramp up the keto effect in your life.
1. Get Your Electrolytes
When you make the switch from sugar burning to fat burning in your body, the first thing you'll drop is water weight.
Carbs in your body hold onto water. Eliminate the carbs and the water goes too, taking salts along with it.
For good electrolyte salts balance, make sure you're getting the following amounts daily:
- 3,000mg potassium
- 400mg magnesium
- 3,000-5,000mg sodium
Getting enough electrolytes will perk you up, clear brain fog and muscle aches, and is one way to help you avoid the dreaded "keto flu".
2. Don't Overeat Protein
While this is one of the basics mentioned above, it's so important we thought we'd mention it again. Many new keto-ers think it's okay to eat as much butter-drenched meat as they like on the diet.
Unfortunately, they're wrong.
Too much protein could lead to glucogenesis, the process of your body turning the excess into sugar as an energy source. Glucogenesis could kick you out of ketosis and sabotage your weight loss and fitness efforts.
3. Get Enough Sleep
Your hormones control everything in your body. Let that sink in.
If you want to get a grip on your weight loss, diabetes, high blood pressure or cholesterol, then you'll especially need to get your insulin and cortisol (stress) hormones in balance.
It's difficult to control stress levels, but one way to lower cortisol production is to get enough sleep. This simple tip is a key way to biohacking your diet and getting the results you want.
4. Change up Your Workout
Another way to lower cortisol levels is to exercise. While exercise is not mandatory on keto and doesn't hugely impact weight loss, the health benefits can't be ignored.
For many dieters, cardio is the best way to lose weight. When it comes to the keto diet, though, that's just not true. To biohack your keto plan, switch to HIIT and resistance training instead.
These training plans deplete glycogen stores, increase muscle strength, and lower cortisol all at the same time.
5. Meal Timing
To control insulin, the fat-storing hormone, intermittent fasting (IF) is the way to go.
IF increases insulin sensitivity, lowers insulin levels in the body, and allows your body to burn stored fat in the process. IF can also lower your body set weight, the weight your body automatically goes back to once you go off a diet.
IF simply means changing the timings of your meals. Instead of grazing all day, you'll fast for a portion of the day and eat for a portion.
IF schedules can include:
- 14:10 (14 hours fasting, 10 hours eating)
- 24 hours
The schedule you choose isn't the most important thing--picking and sticking to a schedule is the key. As you get used to IF, you can increase fasting hours for greater benefits.
IF is a major component of biohacking your ketogenic diet, so use this powerful tool for benefits you can't ignore.
6. Watch Your Intake
Another trap that many new keto-ers fall into is thinking carb-free foods are a free-for-all. But if you eat more than your body needs, you won't lose weight and reach your fitness goals.
To fix this, you don't necessarily need to monitor calorie intake. Rather, watch your macros and ratios. And if you lose weight, remember your body won't need as much to power it.
So, recalculate your macros every 10 pounds you lose to keep your energy needs in check.
7. Harness the Power of Exogenous Ketones
Exogenous ketones are a supplement that can help you lose weight while improving your brain function. The supplement floods your body with ketone bodies, putting it into ketosis in just an hour, so you can benefit from the power of a keto diet immediately.
Supplementing with exogenous ketones gives your body a hit of energy and heightens the power of ketosis straight away. If you're just starting our, the supplement can eliminate the "keto flu" phase.
If you're already fat-adapted, exogenous ketones can give you extra energy on days you're working out or working hard. It can even help lower inflammation so your body can heal faster.
Biohacking Keto: The Takeaway
The keto diet is a powerful weight loss and healing tool that can help you reach your health and fitness potential. To get the best results fast, though, biohacking your diet is the way to go.
Balance your hormones, switch up your eating window, and follow the right workout plan. You'll start seeing the results you're longing for before you know it.