How to Speed Up Weight Loss in Ketosis
achieve ketosis and burn fat as its primary
Losing weight fast can seem like an unreachable goal at times, but it can be easier than you think with the right approach.
One popular weight loss diet option that promises rapid weight loss is keto or the ketogenic diet.
While it takes some time to achieve ketosis and get your body ready to burn fat as its primary fuel source, once you get there, you can lose significant amounts of weight in a short amount of time by eating the right kinds of foods on this diet plan.
Once you've lost 10–15 pounds, it's time to dial down your caloric intake.
This is when a calorie isn't just a calorie anymore.
Now that your body has been starved for a while, your insulin levels are getting back to baseline after being thrown off by those carb withdrawals.
Your body doesn't need as many calories as before, so your weight loss will stall if you don't eat less.
You should be monitoring your ketone levels often. (Ketone bodies are sometimes called ketone bodies, so ketones and ketones bodies can get interchanged.)
Using a blood ketone meter helps track your ketone levels at home, where you can purchase a device to measure them.
You should always consult with your doctor before starting a new diet, and if you decide on a ketogenic diet for weight loss, make sure that you have discussed it with your primary care provider or a dietitian first.
Your doctor will likely be able to tell from your blood test whether or not it is safe for you to be following such a diet.
Calculate Your Daily Need
Determine how many calories you should be eating each day based on your height, weight, age, and gender.
The goal is to lose 1–2 pounds a week. Most men and women need about 2,000–2,500 calories a day.
But different people have different activity levels: for example, if you are very active or train for sports like running or cycling, you'll need more calories than someone who isn't exercising as much.
To lose weight while in ketosis, you will need to focus on exercise.
Studies have shown that aerobic exercise can help burn fat and improve insulin sensitivity, which will help manage blood glucose levels.
Exercise can also help increase ketone levels and allow more flexibility in your diet.
If you don't like sweating through aerobics or jogging, try doing lower-intensity exercises daily, such as walking or gardening.
Understand What Foods Are Keto-Friendly Section: Know When To Eat
One of the most important things you can do when following a ketogenic diet is eat at regular intervals.
If you're constantly getting hangry or too distracted by your hunger to focus on anything, then it's best to try an intermittent fasting approach. Intermittent fasting will allow your body to get used to processing a proper amount of calories at a time, helping with weight loss and health management.
For example, instead of eating three meals and two snacks, try eating four meals per day, with only one snack in between.
Be sure to keep hydrated while doing so!
Know Which Foods Aid Fat Burning and Which One's Stall Fat Burning
One of the reasons it's so important to know which foods aid fat burning and which ones stall fat burning is how many different ways to eat a ketogenic diet.
There are low-carb, moderate-carb, high-carb, protein-specific, targeted keto diets (such as Cyclical Keto) and intermittent fasting (such as Zero Carb).
Then there's hyper-specialized stuff like Bulletproof Coffee or Pure Protein.
It all gets pretty confusing. And that's before we even get into food sensitivities!
One reason weight loss may stall is due to toxic buildup.
Eliminating toxins can help flush out stored fat, leading to quicker weight loss.
The toxins we accumulate are from many sources, including our environment, food, and even a product of our metabolism.
Some examples of common environmental toxins include pesticides, herbicides, and heavy metals like lead and mercury.
You can lose weight quickly by focusing on cleansing your body with detoxification supplements and lifestyle changes like drinking more water and exercising daily.
Drink Plenty of Water
It's easy to get dehydrated when you're trying to shed weight, especially if you're very active.
Make sure you drink plenty of water throughout your day and take frequent, short breaks from whatever else you're doing.
Staying hydrated will help with your energy levels and ensure that your muscles are correctly replenished with fluids and electrolytes to do their job at peak efficiency.
Get Enough Sleep
When it comes to weight loss, sleep is your friend.
Studies have shown that getting enough sleep helps maintain a healthy metabolism and even increases how much you burn during workouts.
One study even found that skimping on sleep led to more junk food cravings and binge eating - and that lack of sleep contributes directly to fat gain around your midsection.
Research shows that skimping on one night of sleep can lead to an increased risk of obesity or other adverse health outcomes.
The National Sleep Foundation says adults should aim for seven hours of shuteye each night.