How You Can Lose Weight Quickly and Easily with the Keto Diet
How You Can Lose Weight Quickly with the Keto Diet
The keto diet has been growing in popularity over the last decade or so. The ketogenic diet is known to be one of the most effective weight loss tool, but it’s not right for everyone. The keto diet puts your body into what’s called ketosis, meaning it burns fats instead of carbohydrates for energy. One reason why the keto diet results in rapid weight loss has to do with the fact that it prohibits processed foods, which are high in calories, artificial ingredients and unhealthy carbs.
However, if you’re looking to lose weight, keep your mind and body healthy, and improve your overall well-being, it’s definitely worth considering. In this article, we’ll discuss how the keto diet works and how you can start today on the keto diet with confidence.
What is the keto diet?
The keto diet is a high-fat, low-carbohydrate diet that was originally developed to help control epileptic seizures. It has since been found to be effective for weight loss, diabetes management and metabolic syndrome. The keto diet is also known as ketogenic or keto, depending on who you ask.
The main principle of this diet is to get your body into ketosis by reducing carbs from your daily intake. When you reduce your carb intake, fat becomes the primary source of fuel instead of carbohydrates (think bacon!). Ketones are created when fat breaks down in the liver; ketones can provide up to 70% more energy than glucose. Your body goes into what's called a ketosis state and starts burning fat for energy rather than glucose (sugar).
In other words, by eating less carbs your body burns off stored fats faster! What does this have to do with me? One, it makes you lose weight fast because all of those stubborn pounds go away. And two, if you're diabetic, this will regulate your blood sugar levels which will make it much easier for your body to recover from illness and prevent some types of diseases like cancer.
Eating less carbs will keep cravings at bay so there won't be any temptation lurking around every corner. What should I eat? If you've decided to try out the keto diet plan, then know that all those no-carb foods like meat, eggs, cheese and vegetables will become staples in your everyday life. Stick to whole food sources as much as possible and avoid processed products such as breads, pasta and cereals at all costs!
These items contain tons of calories, but hardly any nutrients. Remember: You don't need to limit your fruit consumption, but ensure that they are not sweetened with added sugars or corn syrup. Fruits like berries and apples can be eaten freely because they're rich in antioxidants and fiber.
Add salt liberally to all dishes to replace the taste of salt lost through cutting back on saltier foods like canned soup and deli meats. Also add lots of spices, herbs, garlic and onions - these things are essential for making tasty meals!
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How does the keto diet help with weight loss?
The keto diet is a low-carb, high-fat diet that sends your body into a state of ketosis. Ketosis suppresses your appetite and helps you burn more calories. As your body burns fat for fuel, it releases an energy called ketones that act as a natural appetite suppressant so you don't feel hungry.
When you're in ketosis, you end up burning more calories than on other diets because your body has to work harder when it doesn't have carbs to burn for energy. On the keto diet, 10% of your daily calorie intake comes from carbohydrates but 20% comes from fats and 75% comes from proteins.
What Are Some Tips For Following A Keto Diet?
Following a keto diet plan can be difficult when you're first starting out. To make things a little easier, here are some tips to help you get started on your keto diet:
1. Eat lots of veggies
The more vegetables you eat, the better it is for your body. Vegetables are high in fiber, which helps regulate digestion. They also tend to be lower in carbs than other foods which makes them an excellent choice for people following a keto diet plan.
Make sure to include lots of greens, broccoli, cucumbers, peppers and onions on your plate at every meal. A good rule of thumb is to fill half your plate with vegetables! Add plenty of olive oil, balsamic vinegar, salt and pepper for flavor.
2. Do not drink alcohol or soda.
Alcohol contains sugar that will cause weight gain and inhibit weight loss from happening as quickly as it could otherwise happen if you were sticking strictly to the keto diet plan guidelines.
Soda has too much sugar in it that will throw off your insulin levels and prevent weight loss from happening at all or hinder progress when trying to lose weight fast with a low carb/high protein/high fat eating style like keto. Stick with drinking water, tea or coffee. If you need something sweetened then add a natural sweetener like Stevia to taste.
3. Include high-fat dairy products in your diet such as cheese, eggs, butter and cream.
Dairy products contain healthy fats that will help keep you full so you don't end up snacking between meals (and ending up back where you started). In addition to being tasty sources of fat, they are also packed full of nutrients such as calcium, Vitamin D and magnesium - all of which play key roles in maintaining overall health and keeping the digestive system running smoothly.
4. Get enough sleep each night.
Studies have shown that getting less than six hours per night can lead to major changes in how the body stores fat and how we respond to insulin. Make sure to go through your nightly routine before bedtime by cleaning up, having a cup of herbal tea or taking care of anything else you might have planned for tomorrow.
5. Have breakfast within one hour after waking up.
Research shows that those who skip breakfast weigh significantly more than those who eat breakfast every day. When we wake up our bodies are usually low on energy after not eating anything overnight.
Breakfast provides us with fuel needed for our morning activities while curbing hunger until lunch time rolls around.
What Are Some Keto-friendly Foods To Eat?
Ketogenic foods are high in healthy fats, low in carbohydrates, and moderate in protein. The keto diet is a type of very low-carbohydrate and high-fat diet that shares many similarities with the Atkins and South Beach diets. Unlike these other diets however, ketosis is natural when following a keto meal plan.
The first step to getting into keto is to remove all high-carbohydrate foods from your grocery list. You must do this for at least 30 days before reintroducing some of the food groups gradually. Once you have removed all high-carbohydrate food items, including sugars, grains and starches from your home, it's time to take a look at what is left:
There's nothing wrong with cheese as long as you don't go overboard on it! Avocados are another great source of healthy fat; just remember not to eat too much because they're also pretty high in calories. Olive oil can be used for cooking or salad dressings; this oil contains less saturated fat than lard or butter so you may use it freely on salads and steamed vegetables without worrying about making them unhealthy or fat laden!
Onions and garlic should also make it onto your grocery list. These two staples add flavor to any dish while contributing only a few calories per serving (especially if you choose green onions). Egg yolks are a great way to get more healthy fat into your diet - hardboiled eggs for breakfast make for an easy keto breakfast option! Broccoli, cabbage, cauliflower, Brussels sprouts and kale will provide you with vitamin A, C & E which will help regulate cholesterol levels and strengthen bones.
To stay on track with your keto weight loss plan, try to limit yourself to eating six servings of non-starchy veggies per day. Make sure you consume enough water throughout the day by drinking at least 10 glasses; this will prevent constipation and kidney stones. If you find yourself craving something sweet, try snacking on nuts such as almonds or macadamia nuts; they are rich in fiber which helps stabilize blood sugar levels and keep hunger pangs away.
Are there any risks associated with the keto diet?
Most of us know that high-fat foods are generally higher in calories than their low-fat counterparts, but this may not always be true. For example, a large bowl of chili made with ground beef will have more calories than a large bowl of chili made with beans. So if you're eating a lot of high-fat foods or adding excess fat to your meals, you can still wind up gaining weight.
Plus, it's important to mention that the keto diet is not for everyone because people who are pregnant or breastfeeding should not follow this diet. The keto diet can also be challenging if you have any issues consuming foods high in fat or animal proteins. A lack of vegetables and fruit is common on the keto diet.
In addition, some studies show that this type of diet doesn't really work in the long term (it has been shown to increase heart disease risks). There are other downsides too: the keto diet restricts social activity because many unhealthy foods (like breads) are eliminated. And you could get bored quickly since there aren't many types of food allowed on this plan.
But all in all, it does appear as though there's some evidence suggesting that following a low-carb/high-fat/high protein diet like the keto diet plan can be helpful when trying to lose weight quickly or even maintain your current weight levels.
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