Those who hope to lose weight in today’s world are offered with various methods in the form of diets and training programs. Keto diet for weight loss has proven to be one of the most successful and popular ways of weight loss over the years. The diet is famous for helping people reducing fat at rapid rates while assisting them in maintaining their weight in the long run.
Many individuals who try various diets struggle since many of those diets leave them hungry and dissatisfied. In most cases, the dissatisfaction of the food choices and hunger ends up overcoming people’s will power. Therefore, a diet must have the ability to decrease one’s appetite, reduce hunger and dissatisfaction, improve one’s metabolism, and help people lose weight. The Keto diet plan for weight loss is popular among many who want to lose weight as it ticks all these boxes.
Why Should You Lose Weight?
Most individuals strive to lose weight since they want to become fitter or look more attractive. However, there are more important reasons why one should strive to lose weight. Being overweight has become the norm for Americans as well as people in most parts of the world.
More than two-thirds of American adults are overweight or obese. The presence of obesity globally has tripled since 1975. Over 1.9 billion adults worldwide are overweight, with 650 million of them being obese. Being overweight and obese not only makes people physically unfit and unattractive but, more importantly, prone to various life-threatening diseases such as cancer, heart disease, type two diabetes, arthritis, and other musculoskeletal disorders, depression, and more.
Changes in lifestyle over the centuries are the main reason behind the world’s obesity epidemic. People centuries ago lived highly active lifestyles with food being scarce. They did eat a lot when food was available. However, they also ate less when they couldn’t find or afford food. Many during those times were not obese since they weren’t able to continuously consume large amounts of food.
In the modern world, however, food is more abundant. Furthermore, people’s lifestyles have become less active with the advancements of technology and changes in lifestyles. They not only eat more, more often, but they also do very little work daily.
As a result, many adults in the modern world are faced with problems relating to being overweight and obese. Therefore, they need strict eating habits while sticking to certain types of food while avoiding or minimizing the intake of food that are high in calories and sugar. Let’s take a look at some useful tips for keto diet weight loss success.
Eat Enough Protein
It is advised that you should eat between one to 1.7 grams of protein for every kilogram of your body weight every day. Therefore, do the math and ensure that you consume enough protein to help your body burn fat. Including protein sources such as various types of meat, seafood, eggs, and vegetables such as broccoli, spinach, Chinese Cabbage, and asparagus not only helps you achieve your daily protein intake goals but also avoid cravings. If you don’t have an opportunity to eat much during the whole day, you can use the best keto protein powder to burn fat faster.
Eat More Vegetables, Especially When You Feel Like Snacking
Broccoli, Spinach, Kale, Cauliflower, Lettuce, Cucumber, Swiss chard, Tomatoes, Brussels sprouts, and Cabbage are not only low in carbs but also high in protein. Including these in your meals is a great way to make yourself feel full, provide your body with nutrients, and reduce fat.
Furthermore, most vegetables make great snacks once you get used to them. Avoiding sugar and starch is an essential step in losing weight, and most popular snacks are full of those unhealthy nutrients. Therefore, going for veggie snacks takes you a step closer to achieving your weight goals.
You’re Free to Eat Healthy Fats!
The Ketogenic diet is aimed at bringing one’s body into a process called Ketosis. When your body is in Ketosis, it switches from its primary source of fuel, sugar or insulin, to the fat. It is either stored in your body or provided by your diet. Therefore, the Ketogenic diet encourages you to include healthy fats in your diets such as Olive oil, Butter, Coconut oil, and fruits rich in healthy fats such as Avocado. You must provide your body with enough healthy fats to survive since the Ketogenic diet cuts down the intake of carbs.
Although it is not a must to exercise to lose weight when you’re on a Ketogenic diet, it is highly recommended to enhance its results. Weight training at least three times a week is a great way to burn off calories from your body and encourage the burning of fat. High-intensity interval training and cardio workouts are advised for those who prefer not to do weight training. The key is to increase your body’s breaking down of calories while maintaining a healthy metabolism.
Carb Re-Feeds Can Help Your Progress
Keto diet beginners are advised to re-feed the bodies with carbs once a week. It is imperative to limit carb re-feeds to once a week, as doing it more frequently will harm your progress. Furthermore, you should stick to healthier carb sources such as rice, oats, quinoa, sweet potatoes, and fruit while monitoring your carb intake using a Keto diet calculator.
Many believe in the importance of having a cheat meal when they are under a strict diet, such as the keto diet for weight loss. It is an excellent time to schedule your cheat meal without getting carried away from your diet. Carb re-feeds are vital as it provides the body with fiber and insulin that certain bodily functionalities require.
Keto Diet Explained
Now that you understand how keto diet for beginners works, it is time for you to get started. It is crucial to have realistic goals when you are introducing a strict diet into your lifestyle. Furthermore, it is essential not to stress yourself. You may not be able to stick to your diet to perfection on certain days. However, that does not mean you should drift entirely away from it.
If you end up having a bad meal, work out extra harder on that day, and revisit your goals to keep yourself motivated and on track. How much weight loss on the keto diet usually depends on the food you consume and how consistent you are with your dietary choices. Therefore, if you need to lose weight fast on a ketogenic diet, make sure that you stick to its basics with regular exercise to achieve your weight goals.
What do you think of the keto diet? Let us know in the comments!
Adam Reeve is a proud health nut who believes in consuming healthy food and living an active lifestyle for a healthier and happier life. He takes an interest in educating himself about various diets and fitness trends so that he can achieve his health and fitness goals while helping others to do the same.