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Start by building a keto menu and shopping for keto ingredients over the weekend. Make simple 5 to 6-ingredient meals ahead of time and freeze them. Yes, forget about complicated recipes! Try these: Breakfast: Corned Beef and Cauliflower HashLunch: Sheet Pan Shrimp FajitasSnacks: Salted Peanut Butter Fat BombsDinner: One-Pan Tamari Beef and Vegetables3. Combine keto and HIIT. Contrary to what others might tell you, you can perform HIIT workouts even on the keto diet. In fact, research suggests that doing keto and HIIT together is an effective strategy for speeding up the process of getting into ketosis, losing weight while preserving lean muscle, improving your mitochondria, and slowing down aging. Since HIIT is more tiring than steady-state cardio workouts like walking, running, and biking, keep your sessions short at first. You can start with a 15 to 20-minute HIIT routine, which includes jumping jacks, push-ups, and burpees. Doing HIIT to help you succeed on ketoIn addition to starting slowly, be sure to fuel your body. For keto dieters, this means consuming your 50 grams of carbs for the day around your workouts and taking a pre-workout supplement, such as creatine. You’ll see improvements with your strength and stamina over time, especially when you become fully adapted to the keto diet.
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Get the recipe. 9. Cumin Chicken Skewers with Bell PeppersSkewers are the perfect summer food, but feel free to make these whenever you’re in the mood for some lean protein. With only 4 grams of net carbs, this recipe requires 14 minutes of cook time and serves up to four people. Get the recipe. 10. Keto Green Bean FriesHere’s a vegetarian and dairy-free recipe that can be baked or air-fried. It requires only a handful of ingredients—almond flour, egg, garlic powder, salt, and green beans. Green beans are a rich source of vitamin K, which your body needs for blood clotting. Get the recipe. 11.
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The short answer to the question of whether oatmeal is keto is that traditional
oatmeal has too many carbohydrates to be considered an option for the keto diet. Especially if made with milk and sweeteners, oatmeal, like other foods made with grains, will not allow you to stay in ketosis. Fortunately, there are some substitutions you can make to still enjoy a warm bowl of “oatmeal” at home. Is Oatmeal Keto-Friendly? The bad news is that your favorite morning oatmeal might need to be mercilessly cut from your diet if you plan to stay in ketosis long-term. While
oatmeal still packs a nutritional punch for your diet without adding the sugar of normal breakfast cereals, it is still too heavy in carbohydrates and too low on fiber to make it into your keto diet. In one cup of oatmeal (regular cereal oats and unenriched), you will find a whopping 28 grams of carbohydrates.  Only four grams of that is allocated to dietary fiber, making it a challenge when it comes to fitting oatmeal into your macros for the day. At 24 grams of net carbs, most people on a keto diet will have exhausted just about all of their carbs for the day on one bowl of oatmeal. This carb count increases further when you make your oatmeal with traditional milk rather than water. A cup of 3. 25 percent milkfat has upwards
of 11 grams of carbs combined with the carbs from the oats.