So you’re looking to lose weight by keto diet.
Being just one month removed from the start of the new year. There’s still plenty of time to conquer that weight loss resolution you set with so much determination.
I get it—it’s easier said that done.
Finally achieving your weight loss goals likely requires that you find the perfect diet, and that’s never any fun. You’ve tried countless diets, but every one of them simply left you tired, hungry, and without any real results.
If this time is going to be any different, it’s important to find a diet that’s radically different from any you’ve ever tried.
This much-discussed diet is taking the world by storm. Popular among women of all ages, it’s the perfect way to get in beach shape or to simply shed a few of those “mom” pounds.
But what exactly is the keto diet? In this guide, I’ll tell you everything you need to know about this diet, how you can use it, and why it’s so effective.
Are you ready? Let’s dive in!
What is the Keto Diet?
Unlike other diets that look to place severe restrictions on your eating habits, keto seeks instead to transform the way you view food.
This means that it’s not some guidebook that will give you overly-specific and hard-to-follow rules. It’s not even a plan that you have to buy. Rather, keto is a simply a change in your dietary habits. By following keto’s simple guidelines, you will be able to maximize your weight loss potential!
To answer this, let’s look at what the keto diet requires.
Sound simple? It is!
Keep reading to find out how this eating pattern can lead to incredible weight loss!
The Basics of Keto
It starts with the power of “ketosis.” When you concentrate on a diet high in fats and low in carbs, it forces your body into a natural fat-burning state. This state, known as ketosis, changes the way your body uses energy.
Namely, it forces your body to use fat—and not carbs—as a primary source of energy. This allows you to burn fat deposits in your body and shed that extra weight.
When your body enters ketosis, it relies on fat to produce what are known as ketones. These ketones act as food for your mind and body and are responsible for the burst of energy most keto dieters feel. This keeps you awake, alert, and energetic, even while you are dieting.
What’s more, because you are eating fewer carbs, your body will produce less insulin, meaning that the speed with which you lose weight will increase.
Pretty sweet, right?
Let’s look at a few of the most basic guidelines to ensure that your keto diet is as effective as it can be!
1. Consume Fewer Calories
As with any diet, the keto diet requires that you consume fewer calories than you are doing currently. Simply put, if you consume fewer calories than you burn, you will lose weight.
While this is true of any diet, you’ll find that the switch in your natural metabolic state dramatically increases the speed with which you lose weight. And because your body’s drop in insulin levels will naturally reduce your hunger, you won’t feel the need to eat as much as you currently do.
When you do get hungry, however, the keto diet doesn’t restrict your meals to salads, greens, or other popular dieting options. This means that you will be able to eat fatty foods that you love—as long as you keep your caloric intake below a certain level.
2. Eat Healthy Fats
While the keto diet is built on the idea that you should increase your fat intake, it’s important that you know what fats to eat. Because your keto diet will likely require that 70% of your daily caloric intake comes from fat, it’s important to separate the “good” fats from the “bad” fats.
But what are the good fats? In general, these are the fats found naturally in your food. While you want to stay away from processed fats and store-bought items chock-full of trans fats, saturated fats that come naturally in red meat, eggs, palm oil, and coconut oil.
It doesn’t stop there. Monounsaturated fats, such as those found in avocados and extra virgin olive oil are also fair game.
As long as you keep your diet full of these naturally-occurring fats, you will be able to keep your body in a state of ketosis that burns fat and gets you one step closer to your dream body.
3. Reduce Your Carb Intake
Of course, this is only possible if you reduce your carb intake. Ideally, you want to remove as many carbohydrates as possible from your diet. This means that you don’t need to be eating grains (such as bread and cereal), starchy vegetables (such as potatoes), or dairy (such as whole milk or ice cream).
By reducing your carbohydrate intake, you are ensuring that your body uses fat as an energy source—thus burning your extra pounds.
How to Start a Keto Diet
Starting a new diet—even keto—can take some preparation. Like any major life change, you will need to make sure you have the proper mindset and a specific plan if you want your keto diet to work.
By following the guidelines below, you will be on track to starting the ultimate weight loss journey!
1. Set Your Goals
The first step is often the most important. As you might expect, this is also true when it comes to your weight loss journey. When you begin your keto diet, it’s important that you set specific goals. How much weight is it that you are wanting to lose?
Ten pounds? Twenty? Perhaps you are trying to lose forty pounds. If this is the case, set a time frame in which you want to lose the weight. Read other keto success stories to put a timeline on your own weight loss.
Once you have your big goal, break it down into smaller, more manageable goals. Having weekly weight loss goals can help you stick to your keto diet and make it your most effective weight loss effort yet.
2. Throw out the Bad Stuff
You won’t get very far with your keto diet if you keep your fridge and pantry full of junk.
That’s why the next step of your weight loss journey should involve you doing a bit of spring (or winter, or summer, or fall) cleaning.
3. Make a Meal Plan
With a bare cabinet, you’ll be all set to make your perfect keto meal plan. A simple trip to the grocery store can have you all set and ready to go.
For the best results, it’s recommended that you make a meal plan for your keto diet. If you know what you are going to eat for every meal, you can better count your calories and make sure you aren’t eating what you’re not supposed to.
It’s important that your meal plan gives you the flexibility to eat what you want (within limits, of course). While some people may succeed at planning every meal of every day, you may find it better to give yourself a little leg room. Of course, this doesn’t mean you should cheat—but it does mean you don’t have to script every meal to lose weight.
Tips and Tricks for Your Keto Diet
Now that you’ve gotten the start down pat, it’s time for some helpful tips and tricks. If you’ve tried other weight loss diets in the past to little or no success, following the tips below, can help you get it right this time around.
1. Batch Cook
Perhaps you’ve heard of this concept before. Perhaps not. In essence, batch cooking involves cooking every major meal you will eat throughout the week on one day.
For example, you might optimize your keto diet by cooking a week’s worth of keto lunches and dinners at the start of the week. Though it may not sound like a joy ride, this process can take loads of stress off your keto diet experience. And free up your time and energy for other weight loss endeavors (such as exercise).
2. Cut the Sugar—and Sugar Substitutes
Some things just don’t go together. A sweet tooth and a keto diet are two of them. Unfortunately, this means that you’ll have to cut the fruit juices and Diet Cokes if you want to maximize your keto diet.
Remember that the goal of keto is to get reinvent your tastes. If you can begin to crave healthier options instead of high-carb or sweetened foods, you won’t just have a successful weight loss journey in the short term—instead, you will be able to maintain a good weight for years to come.
3. Perform Intermittent Fasting
Studies have shown that intermitting fasting may be the most valuable first step to your keto journey.
Simply put, by going several hours without eating, your body may begin to eat away at extra glucose levels and get you to a state of ketosis even quicker.
This means that intermittent fasting is a great jumpstart to your ketogenic diet. And, if performed consistently, could prove to be a valuable, long-term partner to your meal plan.
If weight loss is the primary goal of your keto diet, consider intermittent fasting to drop those extra pounds even quicker.
4. Get on a Proper Sleep Schedule
Studies have shown that stress hormones make it more difficult for the body to enter ketosis.
This means that you should avoid stressful activities, and, just as importantly, get on a proper sleep schedule. When you go an extended period without sleep, your body begins to release stress hormones, even in situations that would not necessarily call for them.
As such, you should take the proper steps to normalize your sleep schedule. In general, healthy adults need between seven to nine hours a sleep per night. Sticking to this as tightly as possible can help you maximize your weight loss.
5. Exercise Frequently
Want to reach ketosis faster? Exercising regularly can help you burn excess glucose levels faster, forcing your body to produce ketones that keep you energized and burning fat.
This means that exercising on a keto diet can be even more useful than exercising on other weight loss diets. If you are trying to burn a fair amount of weight in a short time, consider adding exercise to your keto diet to maximize your results.
Following the tips above can help you lose weight quicker than ever before. Using these tips and tricks to optimize your keto diet can have you on the path to sustained success.
Perfect for women of all ages, the keto diet is the perfect way to shed those extra pounds that come with middle age. By following a low-carb, high-fat diet, you can turn your body into a weight-loss machine.
If you are considering a keto diet, it’s important to keep in mind the guidelines above. There are several tips that can help you maximize your weight loss and get you back into perfect shape in record time.
So don’t wait! If you are tired of trying weight loss diets that simply do not work, it’s time to make the smart choice. And invest your time and energy in the keto diet. This free diet will have you looking and feeling better than ever before!
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