If you are new to Keto or have done Keto for a while, most likely, you started it for weight loss. Mainly because you heard of someone or saw someone who had fast weight loss using Keto
Now, I have to preface by saying, Keto is not a quick fix. There is no magic pill or formula, however, there are a few tips and tricks you can follow that will help you lose weight faster on Keto.
You should always consult with your physician before starting a diet or lifestyle change.
I am not saying that all of these will guarantee you quick results.
These tips are things that I have tried over the 6 plus years of following the Ketogenic diet that has helped me lose weight faster when I committed to all of them.
Some of these you may already know but if you combine all of these together, you will most likely see results much quicker than if you didn’t do them.
Ok, let’s get started.
TOP TIPS TO HELP YOU LOSE WEIGHT FAST ON KETO
1. FIGURE OUT YOUR PERSONAL MACROS AND TRACK THEM
Calculating your personal macros helps you determine exactly how many calories you should be eating per day. It also tells you how many grams of carbs, protein, and fat you should be consuming to achieve weight loss.
You will want to make sure that you specify that your goal is to lose weight so the calculator gives you a calorie deficit. Then you would take those numbers and plug them into My Fitness Pal so you can track what you are eating every day.
Tracking your food will require you to have a food scale and measure your food out, but eventually, you will get the hang of it and if you consume the same meals, you won’t have to measure everything all the time.
The reason this works so well is that it’s keeping you on track, so you are not going over your calories and macronutrients each week. Naturally, you will lose weight if you track and don’t overeat or go over your numbers.
2. EAT WITHIN A 6–8 HOUR WINDOW
Also known as Intermittent Fasting or TRE, eating within a 6–8 window allows your body to take a break from digesting food, increases HCG (growth hormone) which leads to higher fat burn, and enables you to consume fewer calories which equals fast weight loss.
The best way to figure out your eating window is to assess your lifestyle and make it work for you. You don’t need to make this harder on yourself than it needs to be.
HERE ARE SOME QUESTIONS YOU SHOULD ASK YOURSELF:
-When am I most busy throughout the day that if I don’t eat, it won’t matter?
-When am I most hungry that if I don’t eat I get hangry and want to eat the house?
-Am I hungry when I wake up?
-Is having dinner with my family a requirement?
Based on the answers to those questions you can set your eating window. Remember, it doesn’t have to be exactly the same every single day but I recommend you do this at least Mon-Fri.
So for example, I am usually not hungry when I wake up. I get hungry around noon after my workout. So my eating window would start at 12 pm and go to 6 pm.
On the other hand, if my husband says he will be home from work earlier on a certain day, I will wait to start my eating window to make sure that I can have dinner with him.
If you have a very physical job, you will probably want to make your eating window earlier, so you can perform well. If you usually get hungry around evening time, start your eating window later in the day.
The point is, make it work for you. However, be strict. Once that window is over, do not eat anything until the next day and start the cycle over again.
3. DO NOT CONSUME DAIRY OR ANY SWEETENERS
Dairy is very inflammatory.
Eating it can cause you to retain water (bloat) and carry extra weight around that is preventing you from reaching your weight loss goal.
Even if you aren’t lactose intolerant, too much dairy can cause you to feel gassy and have a “belly”.
Trust me, I love cheese and I am not saying you have to give it up forever.
However, if you are trying to reach a certain weight by your vacation or big event, cut the dairy out. Immediately.
The same goes for sweeteners.
Many sweeteners cause gastric distress, inflammation and may lead you to crave sugary foods.
Do you ever find yourself wanting more sweet things after you eat a keto dessert or treat?
That is because your brain is being tricked that you are consuming sugar (when you are really not) and it wants more. In order to stop that vicious
cycle, you need to stop consuming sweeteners and all products with sweeteners.
This way of eating is called Clean Keto and you can read about my experience with switching to Clean Keto in this post.
4. HIRE A COACH WHO HAS BEEN THERE AND DONE THAT
A coach sees your blind spots. A coach helps you stay accountable and on track. Hiring a coach is the fastest way to get the results you want because they will lay out a strategic plan for you.
When looking for a good coach, here are some things to consider:
What credentials do they have? Sadly, most health coaches are not properly educated on nutrition and aren’t qualified to help you. Look for someone who has a degree in Nutrition, Dietetics, or is a Registered Dietician
Have they gotten results for themselves? I never trust a “health coach” who is thin and has never had to lose a pound or no the struggles of losing weight and keeping it off. Hire someone who has been there, done that and knows what it’s really like to lose weight
Have they gotten resutls for others? It’s one thing to get results for yourself, but it’s a whole new ball game to help other people. If they have success stories, that means their stuff WORKS for other people as well
Do they help you with other things besides “diet” and “fitness?” If you find a coach that tells you they are going to give you macros, a meal plan and workout plan and thats it, RUN. There is so much more to losing weight than what you eat and working out.
5. EXERCISE, EXERCISE, EXERCISE!!
Keto and Exercise go together better than peanut butter and chocolate (not jelly, ew).
When you work out, you are increasing that growth hormone (HCG) which helps your body burn more fat.
On top of that, you are burning through your glucose faster which helps you get into ketosis and stay there which results in faster weight loss.
So, if you have never worked out in your life, even starting with daily walks will help.
Then you can work up to jogging around your block, or you can take some workout classes.
If you’re interested in keto recipes, I highly recommend reading this cookbook: https://TheKetoCookbook.gr8.com/