The keto diet has been around for ages. It has been used by bodybuilders all over the world to get lean and shredded during contest time.
But it has helped many lose hundreds of pounds too. I have been practicing the keto lifestyle myself for two years and I have never been more strong or lean.
And that’s after three kids.
I wanted to go over the guidelines of how to go about eating a keto diet so that you can get started today!
It’s not at all hard and once you get used to it you won’t crave sugar and you’ll be more satisfied with your food than you ever have been.
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Keto and Fat Loss: What You Need to Know
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The main principle of the keto diet is to consume a diet that’s very high in fat. You’ll be required to consume 75 to 80 percent of your daily calories in the form of fat.
Fats that are recommended in the keto diet are:
- Avocado Oil
- Chia Seeds
- Coconut Oil.
- Fatty fish (Mackerel, salmon, sardines, halibut, etc.)
- Greek Yoghurt
- Nut Butter
- Olive Oil
There are many other foods besides the ones listed above. You’ll need to do your research and see what they are. What matters is that your diet is comprised of these foods and that you follow the macronutrient guidelines religiously.
20 to 25 percent of your calories will come from protein.
Most people will not be able to wrap their heads around the fact that they need to consume so much fat. They’ve been led to believe that eating fatty foods makes you fat and raises your cholesterol levels.
However, just by observing the obesity epidemic plaguing the US, we can tell that most people don’t have a clue about fat loss. Eating fat actually encourages the body to lose fat.
The real culprits for weight gain are sugar, processed foods, junk food, and excessive starchy carb consumption. The keto diet puts an end to all of these causes of weight gain.
When most of your diet is fat, two things will happen.
First, your body starts adapting and realizes that it needs to use fat for fuel, instead of the glucose that it is used to consuming. So, it gets its calories from fat.
Second, it realizes that since it’s getting ample amounts of fat, it doesn’t need to stubbornly cling on to its fat stores for future use. It will then be more willing to shed stubborn pounds.
So now, you have a body that burns fat for fuel… and it sheds the excess fat much faster. This is the best place to be if you want fast and effective weight loss.
The reason so many people struggle to lose weight is because they have been misled about what it really takes to lose fat.
The body is burning glucose for fuel, instead of fat… and it doesn’t want to let go of the fat it’s holding on to.
The keto diet solves these problems very swiftly.
Do note that while the keto diet works wonders, the principles of weight loss remain the same.
You’ll need to be at a caloric deficit of 500 calories a day.
Even on a keto diet, if you consume more calories than you burn, you’ll gain weight. So, you must be at a caloric deficit.
Once you’re expending more calories than you consume, your weight will come off much more easily, and it will mostly be fat.
You’ll lose a good deal of water weight too, in the beginning, because carbs hold on to water.
Your body will become leaner, more vascular and turn into a fat-burning machine.
It will take anywhere from 4 to 7 days to reach ketosis, depending on the individual and their compliance to the diet.
Once you reach ketosis, combine your diet with intermittent fasting and a regular exercise program and you’ll shed all your excess fat in no time at all.
You will be shocked at how well it works!
Best of luck to you!
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