By Keto is basically a very low carb diet, high fat and moderate amounts of protein. It’s been known to treat conditions like epilepsy. The reason why it works so well is that when restricting carbs and eating fat instead, our blood glucose levels fall and the result is our body burning stored fat for energy. The liver then turns fatty acids into ketones, which is used to produce energy.
5 top fat loss tips with keto diets
- Use intermittent fasting as your main tool with keto.
IF can put you into ketosis a lot faster than the keto diet alone. This is the best possible (and fastest) way to lose a lot of body fat, without too much effort. You will use the same principles as a ketogenic diet (low carbs) but have a restricted eating window – preferably on a daily basis. I would recommend using the high end fasting times (20 hours) and restrict your plan from 1–2 meals per day. This can be challenging, so do work your way up to that time frame. Start with 12 hours, and then work your way up to 20. You obviously don’t have to do this daily, but if you want to fast track fat loss, this is the way to go. When you become happy with your weight loss, pull it back by only fasting for 20 hours 2–3 times a week. That is enough to keep you in maintenance mode. - Weight train.
This is a great alternative to push your fat loss to a higher level and build muscle mass in the process. When we lose a lot of weight fast, it’s a very wise option to hit the gym and build some muscle mass, strengthening our whole body, whilst improving our skin tone. Favour compound movements which have the best impact for full muscle activation, and causing the most profound metabolic upheaval. These exercises include squats, deadlifts, pull ups, lunges and bench pressing. Because you cannot perform these movements all the time, you can alternate between splitting body parts, which will make it a lot more manageable. - HIIT sprints
These are awesome for really triggering fat stores that are stubborn, and hard to eliminate with diet and weight training alone. Keep these bouts to a minimum of 20 minutes per session. If you are in maintenance mode, scale it back to one or two sessions per week. I would recommend opting for a more lower impact kind of cardio, such as walking regularly, so you are always moving your body. Low impact exercise is still very beneficial for fat burning, and will not tax your body too much. - Don’t eat too much protein.
When you eat too much protein (more than what your body needs) you run the risk of your body turning protein into glucose. It takes a bit of experimentation to find out what your maximum levels are. A lot of people are not affected by this (I am so I had to touch on it lightly). Protein levels will be dictated by the amount of activity you do, as well as what your body size is. You can most certainly have too much of a good thing, and it’s good to be aware of this fine point. If you are aiming on gaining muscle mass, then you should aim for a higher protein range. This too will take some experimentation. My advice would be to start small, and add a certain amount of grams per day, and leaving it for a week to see the difference. If nothing happens, add some more and assess. - Watch your vegetables, as some of them are higher in carbs
Always check online which vegetables are higher in carbs than others. Remember, your goal is to stay under 50g. Your cruciferous veggies should all be fine to consume, but it’s always good to double check so that you are staying within the range. It’s very important to eat as many vegetables as you can, for their fibre content, and to help you with elimination. A lot of people suffer from constipation, and this is the easiest, fool proof way to get the amount you need, to make going to the bathroom a lot easier (and more pleasant!)
I do hope this has helped you gather some great options on how to lose the amount of KG’s you’re after. I recommend trying intermittent fasting above all else, even if you decide not to implement the Keto philosophy. You will lose weight anyway! This is because your metabolism becomes more flexible, and isn’t worn out by the constant food consumption, therefore lowering your glucose levels so much, that the body becomes a fat burning machine. This takes time to master, so you have to stay on course with IF, and make it a lifestyle habit. You can stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
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