How To Lose Weight On Keto [2021]
Keto is one of the surest methods to enhance vanity, minimize depression, and achieve confidence in your physique and physical appearance. However, to acquire such peace and alleviation in your body, it can also turn out to be vital to study a little more about weight loss in general. There are pretty a few strategies for accomplishing a slimmer and well-toned body. Techniques used, amongst others consist of intermittent fasting, routine workouts, and diets.
As for weight-loss plans, one of the choices you would possibly want to think about is the keto diet. But how do I lose weight on keto, you may ask. The thrilling information on how to acquire this is in the following paragraphs.
Keto is the main term that is used to describe a kind of diet that is high in fat, moderate protein, and less to no carbohydrate. Of recent, many keto diet plans have come up and in today’s post, we are going to look at what is a keto diet in detail, how to lose weight on keto, which foods will help you lose more weight on keto, foods to avoid while on keto, how to maximize weight loss on keto and the perfect keto diet plan. We shall also cover why you are not losing weight on keto and what you can do about it ( if you are already on a keto diet).
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That said, let’s dive in.
What is Keto?
Keto refers to a kind of weight loss plan which requires that people who want to lose weight using this method, avert themselves from eating foods rich in carbohydrates. The keto weight loss plan entails eating ingredients that will provide the body with a small quantity of glucose, which is the main source of fuel for the body.
From this fundamental description, it may also be secure to assume that eating foods that are high in carbohydrates, starch, and sugar are mainly forbidden while you are on a keto food plan. Sugary meals and drinks will additionally have to be Limited from your consuming calendar.
While on keto, your diet will constitute mainly fat, moderate protein, and less to no carbohydrate. Naturally, the body’s main source of energy is glucose which is obtained from the breakdown of starch and carbohydrate foods that we eat. Glucose is the main fuel for the body. Excess carbohydrate that isn’t broken down to glucose is converted to fat and stored in the body especially around the waist area, stomach, thighs, hips, buttocks, arms, etc.
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So what happens when the sole source of the body’s energy (glucose) isn’t available or available but in the lowest quantity? In this case, the body will switch from its comfort zone into starvation mode. It will start sourcing for alternative sources of fuel, and will eventually reach out to the fat and glycogen it had stored in times of surplus. This fat and muscle will be broken down and converted to glucose in a process known as gluconeogenesis and this will lead to the formation of ketones that start appearing in the urine. In other words, the body enters what is called Ketosis.
Remember dying this process, muscle and fat are being lost. Therefore if you don’t supply your body with more fat, you end up losing muscle. A reason, the keto diet encourages the consumption of more fat to save those on it from losing muscle instead.
The main point of keto is that as long as the body doesn’t have its favorite sources of glucose, it will continue using the fat. This is what most keto diets focus to achieve for people trying to lose weight. On a keto diet, the body’s main source of fuel switches from glucose to fat. A reason people lose more fat while on keto than other conventional methods for weight loss.
How Long Does it take to Reach Ketosis?
First of all, let’s understand what ketosis is. Ketosis is a phenomenon that occurs when the body uses mainly fat as its source of fuel giving off ketones as a bi-product. As the result, ketones start appearing in the urine.
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Regarding how long it takes one to achieve this, it’s dependent on one's focus on their goals and diet. This is because as long as the body can find its favorite source of fuel ( glucose), it will never touch its fat stores for energy production. Therefore, the more you limit your carbs intake the faster to reach ketosis and vice versa but the straightforward answer for how long it takes to enter into ketosis isn’t available.
Other than the keto diet, other strategies could be employed to achieve ketosis. This majorly is intermittent fasting. Yes, intermittent fasting can help you reach ketosis but on its own, it has its flaws. For example, you can’t fast like forever and it’s hard to stick to. But if you could try fasting for 24-36 hours weekly and track your calories very well, then you could reach ketosis without doing anything special.
However, you should also be aware that ketosis isn’t normal for the body and that the body only uses fat stores for energy for survival. Therefore going on a keto diet for the first few months won’t be easy. You will feel weak, sometimes lightheaded, some people feel nausea and so many other symptoms lasting for days or weeks.
This is because the body is adjusting to starting living the new normal. The most recommended advice when going on a keto diet is to reduce physical activities especially for bodybuilders and those used to High-Intensity Training. Physical activity should be restricted to low-intensity workouts like simple aerobics, yoga, walking, and any other activities that don’t consume much energy.
This is because, during exercise, the body uses a lot of glucose to keep you strong and going. Carbs can quickly be broken down to meet the body’s energy demands for glucose during exercise. But remember this time, there is little to no glucose in the bloodstream and the body has to break down the fat to meet energy demands. This is a very slow process compared to carbohydrate breakdown.
With the above said, you will tire easily and get exhausted easily since the energy demand is way higher than what the body can produce during exercises while on a keto diet.
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This though doesn’t stop you from performing a few exercises lasting few minutes either daily or weekly. Because when you combine keto and exercise, results are astonishing. For weight lifters, you should cut down the weight to half of what you used to practice with and also cut down on the number of hours spent exercising. The same goes for all other categories of exercise.
All in all, ketosis can be lengthy or shorter to achieve. In one study which was done on participants undergoing a keto weight loss plan in 2019, it was found out that for successful weight loss while on keto, participants had to restrict carbohydrate intake to just between 20-50 grams a day.
It is very important to track your calories even when on keto. This is because as long as you are still giving the body a sufficient source of glucose, you won’t have any fat being lost. You will instead gain more fat than lose.
Make sure to stick to the recommended daily quantity of carbohydrates in form of calories usually 5-10% of your total daily calories. Use a Calorie Calculator or App to track your calories.
Lastly, to confirm that you are really into ketosis, you could use some urine dipsticks (especially 10 parameter dipsticks) to see if your urine contains ketones. If there are no ketones in urine, just know you haven’t done enough.
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How do I lose/maximize my weight loss on Keto?
The ketogenic food plan has a range of health benefits that have been scientifically proven. These include improved brain function, reduced cholesterol, and loss of stubborn fat, especially around the waist area.
Weight loss on keto is simple and straightforward since it doesn’t require you to perform much strenuous exercise or go on crazy diets that are even much harder to stick to. You just need to discover and get to know what to eat and what not to eat. That’s all. Once you get hold of this principle, you shed pounds without doing anything special.
To maximize your weight-loss potential, you need to look beyond the food that you should or shouldn’t eat and look at what best exercise can you combine with keto and achieve the highest weight loss results.
The keto diet principle applies; more fat, moderate protein, minimal carbs.
Here are the foods that will help maximize your weight loss on keto.
• Oily and fatty foods. These may include mayonnaise, butter, eggs, coconut oil, margarine, and avocado oils.
• Meats mainly of pork, bacon, chicken, turkey, and ham.
• Seafood (fatty) e.g tuna, cod, trout, salmon, and halibut.
• Dairy products like cheese (soft and hard) sour cheese, ice cream.
• Certain greens like broccoli, cauliflower, pepper, zucchini, lettuce, spinach, asparagus, cabbage, eggplants, and olives.
• Nuts, such as hazelnut, macadamia, pecans, walnuts, peanuts, and their butter derivatives can be enjoyed. You should, however, make certain that you are now not eating the sweetened varieties of these nuts.
• Berries; such as blackberries, blueberries, and raspberries make this list.
• Certain beverages, along with black espresso and unsweetened tea, are okay. You can also additionally revel in certain drinks such as champagne, hard alcohol, and dry wine, however, they ought to be drunk responsibly and fairly like what is normally advised.
Foods that will hinder your weight loss efforts on keto.
Below is a list of foods that you should try as much as possible to avoid while on keto. Otherwise, you won’t see any results on your weight loss journey if you continue eating them.
• Fruits. Most fruits have a high sugar content and will provide your body with glucose. Fruits like yellow bananas, mangoes, pineapples, sugar cane, and any other sweet fruits.
• Grains. Grains are great sources of carbohydrates and therefore provide the body with sufficient sources of glucose. These therefore should be completely avoided or taken in the lowest quantity possible. This is where calorie counting is crucial. Grains such as rice, oats, rye, quinoa, barley, corn, millet, amaranth, bulgur, and so on should be avoided.
• Starches such as bread, pasta, crackers, pizza, granola, flour, and other cereals.
• Sugar and any other sweeteners like honey, sugar cane, maple syrup, Splenda, corn syrup, aspartame, and saccharin.
• Sugary snacks such as cakes, tarts, pies, ice cream, cookies, candy, and chocolate.
• Alcohols. This is one of the major sources of empathy calories. You should avoid this as much as possible.
• Low-fat dairy products like skim milk, skim mozzarella, fat-free yogurt, and low-fat cheese. Instead, have their varieties that are rich in fat.
Why you are not losing weight on keto and how you can Maximize weight loss results on keto.
Many factors play roles as regards weight loss whether on keto or not. The fact is, weight loss is not as simple as it is portrayed by many. If you want to lose more weight over time and not regain it back you should be aware of certain factors that are key to weight loss and how you can go about them.
Below are some reasons why you are not losing weight and how you can go about it.
To maximize weight loss on any keto program, you should look into several factors as discussed below.
Protein Consumption.
Protein consumption should be monitored closely since the body can use the excess amino acids from proteins to produce glucose during gluconeogenesis and not use the fat which is the primary target for Keto diets. If you eat Too much protein, fat won’t be broken down, eat less and the body will break down the muscle.
However, experts recommend that you stick to not more than 35% of the daily protein intake. Stick to this or less daily and you are good to go.
Carbohydrate consumption.
It’s recommended that you eat less to not more than 50grams of carbohydrate foods daily. This is why. As long as you supply your body with a ready source of glucose to use, it won’t switch to other sources of glucose like fat.
One of the main reasons why people don’t lose fat on a keto diet is simply because they still eat too many carbohydrates. You should strive to force your body to use fat as its main source of energy if you are to gain big from a keto diet.
In the normal setting, 45-60% of daily calories should be coming from carbs but while on a keto diet, this should be brought down to only 5%. Of course, by forcing your body to make this adjustment, you may face difficulties like general body weakness, tiring easily, and so on for the first few weeks. But in the end, it’s worth a sacrifice.
You should however be aware that some carbohydrate foods are allowed to be eaten. Even when it’s like that, these should be eaten in the lowest quantity possible, since over eating them leads to similar results as if you ate a high carb food.
Carbohydrate regulation also goes a long way toward calorie counting and tracking. Since most carb foods are high on calories, you should be able to track your calories especially if you are having a carb food serving. You can use apps like MyfitnessPal to track your calories.
Also, try as much as possible to avoid processed foods since these are usually high in calories. If you are to eat carbs, focus on organic sources. Though you should limit your daily carb consumption to under 50mg.
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Daily Calorie Consumption.
You should also get aware of the fact that each individual has their daily calorie requirements. Therefore, you should only take in what is required and not in excess of it. Track your calories daily to match your Ketogenic plan.
Most keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, and it’s therefore advisable not to overeat them.
Most ketogenic foods indeed provide a satiety feeling due to the high fat and protein content, but some people tend to eat larger than normal portions. Therefore, you must keep a keen eye on the portion size.
It’s also important that you avoid frequent snacking on keto-friendly foods since this can also add on the overall daily calories, in turn hindering your weight loss efforts.
Stress.
Stress on its own is a major source of weight gain. Studies show that stress can lead to sleep deprivation which also influences one's weight, commonly leading to weight gain. It’s no secret that some people can’t control their eating habits when stressed out.
This can lead to binge eating influenced by stress. This in turn leads to excess calorie buildup that makes it even harder to lose weight even when you are on the best keto program out there.
During high levels of stress, the body produces high amounts of cortisol hormone that is responsible for fat storage in the waist and belly regions.
Stress can be averted by applying simple techniques like Yoga, meditation, finding out your stressors and try to avoid them, watching less TV at night, switching off the phone, computer, and other electronic devices.
Underlying Medical Condition (s)
Whether diagnosed or undiagnosed, certain medical conditions make it so difficult to lose weight no matter how hard you try. It is therefore important to go for a medical checkup to rule out any underlying medical conditions that are making your weight loss efforts futile.
Conditions such as Polycystic Ovarian Syndrome (PCOS), Hypothyroidism, Depression, Cushing’s syndrome, and Insulinaemia (high insulin levels) make it even harder to lose weight since all of them promote weight gain.
Once you have been tested and diagnosed with one of the above diseases, you can easily go on medication or be advised by your doctor or dietician on some dietary and lifestyle changes that can aid you to lose and maintain a healthy weight.
Exercise.
The reason behind low-intensity workouts and other simple exercises like walking, yoga, and any other simple routine workouts is that these consume less energy compared to heavy workouts that require high energy levels from the body.
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Remember the conversion of fats to glucose is a very slow process compared to the conversion of carbohydrates to glucose. Hence, HIIT workouts will lead to much exhaustion since the body can’t keep up with the energy demands during such exercises.
However, if you do little to no exercise, weight loss will be a very lengthy process and you may end up not losing as much as you would if you had mixed in some physical activities.
Therefore, if you are not losing weight while on keto, you may have ignored the point of the exercise. Hit the road, do yoga and you will be back to your weight loss journey.
Remember the main goal of keto is to burn as much fat as possible. Exercises will do you wonders while on a keto diet.
Remember
During your first month on keto, your body will mainly be in the adjusting phase and you may tire easily, have low exercise moods, and have a bad feeling generally towards physical exercises. The body is very sluggish in this phase, you may feel dizzy at some point, and so on.
It’s therefore advisable that you stick to no or less demanding exercises in this phase. If you can’t do away with exercises, then do half of what you used to do regarding exercise.
Also, remember that exercise combined with keto yields the best weight loss results compared to other weight-loss plans. It also helps you gain lean body mass when the two are combined.
Key takeaway before you combine Keto and Exercise.
• Take note of the type and quantity of which keto foods you are having
• Athletes and bodybuilders need to eat much more protein while on keto. Otherwise, you may end up losing muscle and this can lead to eating more to fill up, ending in too much calorie intake.
• Daily carbohydrate intake can be kept at an average of 35grams for highly active people. If you are engaging in high-intensity activities, you can have 35-50 grams of carbohydrate daily depending on the activity you are involved in.
• Fat should constitute about 70% of your total daily calorie intake. This is because for a ketogenic diet to work properly, you should stick to its principles by not eating many carbs to be the main source of energy.
Unrealistic weight loss goals
Who doesn’t like achieving their goals much faster anyway? Even when this is at the back of your mind, it’s important to remember that small consistent weight changes are the best if you want to lose and maintain the weight off for good.
Weight loss experts recommend losing 1-3 pounds weekly. Weight loss should be a journey rather than a marathon. Otherwise, you end up losing weight only to gain it back.
If you feel like you are doing anything possible but seem not to lose weight, it might be because you set very unrealistic weight loss goals.
Go back to the drawing board and see whether your goals are easily attainable, simple, and time-bound.
Also, you may be losing but not knowing. Therefore, instead of using the scale as the only measure for fat loss, use other things like clothes to see if you can fit into some of those that you had kept off since they were no longer fitting.
Take weekly measurements of your waist area, thighs, arms, neck region, and any other body part of your interest. You may get surprised at what you find out.
Alcohol and high-calorie snacks Consumption
Alcohol and other sugary beverages are highly restricted while on a keto diet. They are full of sugar and promote calorie storage. The body will continue using these as a source of glucose and not the fat store.
As long as you don’t cut these from your daily routine, you won’t lose weight. Moreover, they just add calories without any nutritional value. However hard alcohols are allowed due to their minimal calorie content.
Snacking, especially on unhealthy snacks is highly prohibited.
Make sure to avoid these and you will lose much more weight than you can imagine.
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Conclusion
The Keto weight loss plan is one of the best strategies for losing weight available. Along with other lifestyle and dietary modifications, a keto weight plan is by far the best strategy for weight loss.
Many factors play part in the weight loss journey and weight loss results may vary from person to person.
Remember the main principle for a ketogenic weight loss plan as High fat, moderate protein, and less to no carbohydrates.
Many factors such as disease, lack of physical activity, stress, eating too many calories, and not following the recommended macronutrient intake can hinder your weight loss goals on keto.
It’s time to say bye, hit the comment box, and tell me about your keto diet journey. Subscribe to our blog for weekly updates on how you can lose weight easily.
Disclaimer: The above information is not a substitute for professional medical advice and therefore you should consult your physician before making any critical decision.
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