Are you seeking a healthier lifestyle, one in which you can control your weight and feel great about yourself? If so, you are in the right place! This article will enlighten you on how to lose weight with the keto diet.
If you are thinking about losing a serious amount of weight, feeling better physically and psychologically, and still eating tasty food, you have to pay attention to this article. I know that sometimes we read a few sentences in an article and then scroll down to see “what’s the catch”. There is no catch here or in any of my articles. I provide pure and simple educational information and products that will help everyone lose weight and lead a healthier life. The numbers are startling: 300,000 obesity-related deaths per year in the US alone! Let’s do something to stop increasing this awful number starting today … and starting with you!
The only thing I ask in this article is that you read it!
Overweight and Obesity Numbers Are Growing
Nowadays, in the US, 2 out of every 3 adults are overweight or obese. This means that being overweight or obese is becoming a normal thing.
Unfortunately, this is a world-wide problem! More than 1.9 billion adults aged 18 years and older are overweight, and of these adults, more than 650 million are obese.
As we all know, being overweight or obese increases the risk of several diseases. To name just a few:
- Heart disease
- Type 2 diabetes
You may think that all these people don’t exercise, and that is why they are overweight. In some casesthis can be true, but most of the cases are because of eating disorders or bad eating habits.
All types of diets have one thing in common: 80% of the work is done in the kitchen. This means that what you eat influences 80% of your global health. The remaining 20% can be attributed to exercise, willpower and mindset.
Have you ever seen an elite athlete eating junk food every day? Eating cookies and lots of sugary stuff every single day?
In addition to their intense daily training and competitions, they have to follow a restricted diet. This will allow them to achieve great results, always being at their best, having great global health and, most importantly, helping them avoid injuries.
Again, 80% of what they achieve stems from the kitchen and their diet!
So, What Is the Keto Diet?
Contrary to what you might think, the ketogenic (keto) diet has always existed, although it has become more fashionable lately.
While it’s a strange word, “ketogenic” is easy to understand. It’s a very low-carb and high-fat diet. You simply replace a lot of your carbs with fat. Cutting carbs and replacing them with good fats will turn your body into a fat shredder.
In fact, keto is one of the most effective ways to lose weight rapidly and keep the fat off for good.
One study found that people on a ketogenic diet lost 2.2 times more weight than did those on a calorie-restricted low-fat diet.
Everything you need to know about the ketogenic diet, such as foods to avoid, foods you can eat, health benefits, etc., is available in my FREE guide, 10 Tips to Lose Weight with the Ketogenic Diet. Get yours here.
How to Lose Weight with the Keto Diet
As I have told you before, there’s no catch here. Just follow these tips and I guarantee you will see results.
Tip #1 – Macros
Adjust your macro intake for the standard keto diet: 75% fat, 20% protein, and5% carbs. My suggestion is to measure your food and track your calories at the beginning.
Tip #2 – The Ketosis State
Cut your carb intake, especially simple carbs! Yes, it’s going to be tough, but I never said that losing weight would be easy.
When you cut carbs and increase your fat intake, your body will start producing ketones. With that, you will reach the ketosis state after approximately two weeks. This is the state when your body switches from burning carbs to burning fat for energy.
Download my FREE eBook to understand more about the ketosis state and ketones.
Tip #3 – The Key to Fast Weight Loss
Once the body enters ketosis and starts to burn ketones for fuel, your energy levels will increase and your appetite will decrease. This will lead you to consume fewer calories, resulting in more weight loss.
By burning more calories than you consume, you will enter a calorie deficit, which will lead to more weight loss.
After your first week of keto and being in ketosis (around week 3), fat will steadily fall off your body. The average weight loss at this point is around 2-3 pounds per week.
Tip #4 – Try Intermittent Fasting
Intermittent Fasting (IF) can be a great ally in cutting calories. By eating fewer times, you will consume fewer calories. IFwill also allow your blood sugar and insulin to drop to levels that enable your body to enter its fasting state and burn body fat for fuel.
If you want to know more about IF, check out my article, Intermittent Fasting for Weight Loss.
Tip #5 – Exercise
Even without exercising, you will see results with the keto diet. However, you will feel much better if you are capable of doing any kind of exercise. Walk, run, swim, lift weights, whatever. Do something that will increase your heart rate and make you sweat. You will be adding one more variable to boost your weight loss.
Tip #6 – Be Aware of Side Effects
Between the third and seventh days, you will probably face the keto flu. It is hard to deal with but if you already know the symptoms, you will not be caught unawares.
The symptoms may vary but usually are:
- Lack of energy
- Increased hunger
Don’t be scared! Like the normal flu, it is temporary, and you can ease the symptoms by drinking plenty of water.
Tip #7 – Consistency
There are no cheat days on a keto diet!
It’s pretty obvious that if you are cutting carbs and you go for a cheat day by consuming a large numberof carbs, your body will respond with an almost immediate weight gain. In some cases, people have gained 6 pounds of water weight simply by having 1 cheat day full of carbs.
If you feel that you need some kind of cheat day, indulge in a keto dessert instead of a sugary snack.
Combine these 7 tips to fight the overweight and obesity numbers!
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We look forward to taking this journey with you!