Comprehensive Guide to Keto Diet for Weight Loss

Various studies indicate that the Keto diet for weight loss is the way to go. A ketogenic diet is an effective way of losing weight while at the same time reducing the risk factors associated with lifestyle diseases.

How Does Keto Diet Promote Weight loss?

Ketogenic diet changes the manner in which your metabolic reactions take place by changing the primary source of energy from carbohydrates to fat. One of the most significant gains of this metabolic change is that it puts your body in the ketosis state. When in Ketosis your body becomes a fat burning machine which converts excess fat into energy hence promoting weight loss.

In the last decade, the keto diet has gained millions of adherent including people who want to lose weight. This could be due to the fact that the diet provides a feeling of always being satiated, being full of energy, as well as physical and mental alertness. It is all because of these that, unknowingly to you, the Keto diet for weight loss leads to:

• Fewer cravings
• Reduced or restricted calorie intake
• Gain more self-control
• More energy to become physically active

To successfully adopt the keto diet for weight loss the key is in maintaining the right balance of macros, eating at a caloric deficit, remaining consistent with your ketogenic diet and exercising regularly.

Designing a Keto Diet Plan for Weight Loss

Various factors come into play in determining the effectiveness of a ketogenic diet for weight loss. These include:

• Macros levels
• Stress levels
• Ketone levels
• Exercise levels
• Sleep levels

The best way for you to stay in ketosis and achieve your weight loss goals is to create a plan that integrates the factors above appropriately and keep track of your progress. Factor in your personal needs and goals too.

There are specialized tools now available in the market to help with tracking any of the above levels so that you can stay within an acceptable range. For instance, keto diet macro calculator to help you find the optimum macronutrient amounts to consume in your keto diet plan to be able to achieve weight loss. A spike in say carbohydrates levels can slow down your progress, or even worse disrupt your health.

Using the Keto Diet Calculator

Technology has opened up mobile Apps to calculate food intake categorized into carbs, protein, and fat as per your Basal Metabolic Rate (BMR), measures the activity levels, weight loss objectives, and body composition.

Here is what goes into the diet macro calculator

• Basal Metabolic Rate (MBR) — this is the number of calories needed to support your body vital functions such as breathing, digestion, and heartbeat minus the calories required for other daily activities.
• Weight and Height — the bigger you are, the more calories needed
• Age — the muscle mass will go down as you age and may reduce your MBR
• Gender — the body composition differences in males and femalesIt is important to note that men and women of the same age will not have the same calorie requirements.

How to Lose Weight with Keto Diet

We already know that the Keto diet is one way of losing weight. However, it does not mean that this can work with everyone on a Keto diet. That is why it is important to know how to go about while on a low carb high-fat diet.

Keep in mind that the amount of calories you consume has a significant role to play on whether you will lose or gain weight. We have already talked about knowing your body by conducting some basic calculations will help in knowing the dos and dont’s when planning a custom Ketogenic diet for weight loss.

What Can You Eat on Keto Diet to Achieve Weight Loss?

The Keto diet for weight loss dos and dont’s define simple rules that determine what should be part of your meals:

• Fatty animal proteins — include poultry with skin, fish, eggs, bacon, and meat
• Oils and natural fats — should have canola, olive oil, palm oil, and cocoa butter.
• Vegetables — to include spinach, broccoli, cucumbers, and kales

What Not to Eat on Keto Diet to Achieve Weight Loss?

To be on the right path of your weight goals, eliminate the following from your diet:

• Alcohol — not recommended during the ketosis phase
• Sugars — include all artificial sweeteners (If you need a sweetener, use Stevia)
• Carbohydrates from foods like bread and pasta
• Starchy vegetables such as potatoes, turnips, and carrots.

To maximize your fat loss on keto even further, follow these suggestions:

• Track you macros and overall calorie consumption
• Take part in light activities or also joining the gym
• Eat the right amount of protein
• Manage your stress levels to minimize cortisol production
• Use Ketone supplement to increase your ketone levels and help you stay in ketosis
• Try a combination of both fasting and ketogenic diet as recommended below to fast-track your fat loss.

Incorporating Intermittent Fasting on a Keto Diet to Promote Weight Loss

The Keto diet and intermittent fasting are a relatively new craze, but studies have shown that they complement each to help you achieve your weight loss goal faster. 

You can incorporate intermittent fasting using different approaches including skipping meals e.g you may skip breakfast or dinner, or introducing extended fasting cycles that require you not to eat for between 24–72 hours.The combination can be used as one way of getting into ketosis faster and move gracefully towards your weight loss goals.

Conclusion

Do not give up if unable to notice quick progress, be diligent, and keep testing your carbs and macros levels as you track the results. Note any change and act accordingly towards a healthier and a learner you. Good Luck!

For tasty keto fat bombs and snacks recipes purchase the Ketogenic Fat bombs: 57 Sweet and Savory High Fat, Low Carb Fat Bomb Recipes for Paleo, Keto and Low-Carb Diets (Keto Cookbooks).