in today's video i'm going to be sharing with you eight tips to eat keto on a budget one fear
a lot of people have when considering a keto diet is how expensive it will be a lot of the
budget foods people rely on are not keto friendly including rice legumes and bread but the truth is
the keto diet doesn't have to be expensive i work with and get messages from people every day who
have experienced a better quality of life since reducing carbohydrates in their diet improvements
in everything from energy and productivity to weight loss and insulin sensitivity so if you
are on the fence about trying to keto diet and are worried about the cost you're in the
right place in today's video i'm going to give you eight tips to help you save money on keto
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and make sure to follow me on instagram twitter and
facebook where i share new posts every single day today's video is sponsored by dollar shave club
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coach kate to get your five dollar starter pack today most people who start the keto diet do so
for weight loss but the benefits go far beyond that a lot of people experience an increase in
energy and their mental clarity they have a better relationship with food and their hunger signals
and their inflammation goes down and their risk factors for disease improve it is a shame that so
many people are missing out on the benefits of keto just because they assume it will be
expensive today i want to show you that the keto diet will not send you broke and give you some
tips to save tip number one choose less low-carb alternatives there's a trend that has started in
the last couple of years where there are now keto alternatives to everything there's keto pizzas
keto ice cream keto chocolate the list goes on and these products can be very expensive if you were
to replace everything in your current diet with a keto version of course it would cost you more
so to save money it's better to skip these products entirely or at least minimize them
you'll probably get better results eating a whole food keto diet anyways if you are used to having
eggs on toast for breakfast don't look for a keto bread alternative skip the bread entirely and make
an omelet instead or for lunch if you usually have a sandwich make it into a salad instead
with lots of meat and fat it may take a little bit to get used to making these changes in your diet
but after a few weeks it becomes natural you do not have to replace every carbohydrate rich food
with a keto alternative yes once in a while it might be nice to have a keto bowl of ice cream as
a treat but cost aside you need to remember that these habits of snacking and always having dessert
are likely what caused your health to get to where it is in the first place and this leads
me to my second tip number two snack less not only will snacking less help you to save money
but it will also help to accelerate your results now this might sound strange to you because a lot
of the popular mainstream diets recommend eating smaller meals and snacking throughout the day
in order to lose weight but this thinking is so backwards especially when it comes to weight loss
every time we eat our insulin rises insulin is known as the fat storage hormone because when it
is elevated our body is storing the excess energy that is coming in when insulin is high we store
energy and when insulin is low we burn energy a couple hours after we eat insulin should lower
but if we are always eating and always snacking it never has a chance to return to baseline
if you focus on eating adequate amounts of food during your meals you won't need to snack and
not only will not snacking save you money it will also accelerate your results number three buy in
bulk this one might sound kind of obvious but it can save you so much money when done right
shopping at places like costco can be great for stocking up on things such as butter bacon and
cheese but there's an even better option than bulk food stores when it comes to buying meat
a lot of farms will allow you to buy meat in large quantities for a fraction of the price and this
also allows you to get higher quality meat than the cost of conventional some farms offer the
option to get a quarter a half or even a whole cow obviously this sounds like a lot of meat and
it is but with a good chest freezer you can be set for up to six months eatwild.com is a great
resource if you are in north america it helps you to find farms that are near you offering services
such as this and i think making sure that you are getting adequate animal protein on your keto diet
is key there is this fear in the keto community about eating too much protein and this fear often
leads to under consumption and side effects side effects can occur such as hair loss and brittle
nails but these can easily be reversed by upping your protein intake now before we continue on with
the tips i'm going to share with you another way to save money thanks to today's sponsor dollar
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tip number four eat out less this tip is easier said than done a lot of us nowadays are super busy
and always on the go but it really doesn't take long to spend a little bit of time planning and
even preparing meals in advance i've always been pretty frugal anytime i was working a job i hated
spending money on lunch i would always pack my lunch some keto friendly on the go options include
salads with lots of protein and fat such as cobb salads meatballs and zucchini noodles egg
cups are also a great option you can make a tuna or salmon salad with a vegetable oil-free mayo
tacos with lettuce wraps and lamb euros bowls with tzatziki and halloumi these options might
take a little bit of prep but you can always make a large batch and have food ready for several days
of course eating out can be a huge part of your social life and you don't want to have
to sacrifice that but where you can eating at home or prepping your own food for on the go
can be a huge money saver number five buy in season this tip is one that i think is seriously
underrated we live in a world where every fruit and vegetable imaginable is available year round
but the price can fluctuate depending on the season and if the food has to be imported to
your location or not look up what foods are currently in season where you live and try to
use those more often if you live somewhere where the winter is cold and not much is in season
there's nothing wrong with decreasing your fruit and vegetable intake and focusing on
meat and animal foods that is what your ancestors would have had to do after all
number six buy frozen food instead of buying your food fresh all the time consider what is available
frozen whether that be fruits and vegetables or meat this option not only allows you to save money
but it also reduces the risk of your food going off even making and freezing food can save you
time and money cauliflower rice for example is a keto diet staple there are brands that are selling
it but as we already spoke about these can be expensive it's not hard to use a food processor
and make a large batch of cauliflower rice you can freeze and save for later number seven
eat tinned food tin foods are also a great way to save money especially when it comes
to seafood fatty fish such as salmon mackerel and sardines are one of the best sources of
omega-3 fatty acids which are important for brain health and cardiovascular system health
buying these fish fresh especially wild caught can be expensive but fortunately a lot of them
are available tinned for a significantly lower price number eight intermittent fast intermittent
fasting in the keto diet go hand in hand a lot of people find that their hunger decreases on a keto
diet and fasting comes naturally in terms of how you can use this to save money i don't want you
to be forcing a fast beyond what is comfortable but having a fasting schedule for example where
you eat for only eight hours a day and fast for 16 can get your body accustomed to eating less often
if you stick to a schedule then you might not have the urge to have that late night snack
or dessert after dinner intermittent fasting is especially beneficial if you are insulin
resistant and insulin resistance is something that a lot of people suffer from although it is
often undiagnosed if you have difficulty losing weight if you have a lot of abdominal fat or if
you have skin tags these are all signs of insulin resistance anyways guys that's all i have for you
today i hope this video gave you some ideas on how you can eat the keto diet on a budget
if you guys have any other budget tips please leave them in the comment section down below
when you comment on my videos it helps to boost engagement and youtube sends my video out to more
people so if you have a tip please leave it down below or even if you just want to say hi
i appreciate all of your comments and remember to check out today's sponsor
dollar shave club the link to get your ultimate shave starter set for just five dollars will be in
the description box down below if you like this video you might also like my video on the five
worst keto foods that you should avoid you can find it here if you want to check out my most
recent upload you can find it right here and if you're interested in my keto diet and carnivore
diet coaching programs you can check them out here thanks again guys i'll see you next time bye