Arm fat is notoriously difficult to get rid of. You can take the path of lifting dumbbells and barbells at the gym, but that won’t allow you to lose the flab without also building muscle. So what can you do to get rid of the fat in your arms without also bulking them up?
Well, there is a longer (and healthier) path you could take. By changing your eating habits and incorporating some exercise into your day, you can get those slim arms you’ve always desired.
In this article, I’ll be talking about the diet aspect and take you through how you can follow the keto diet to achieve your goal.
Why it’s difficult to get rid of arm fat
There are many reasons why people try to lose arm fat for months but barely see any results. Let’s understand exactly why fat is stored in your arms.
When you consume food, a portion of it is converted into energy and the remaining is stored. Extra sugar (glucose) from the carbs you eat is stored in the form of fat cells under your skin, called subcutaneous fat. Hence, you may have to wait until you’ve lost weight from other areas of your body before the arms.
This only gets worse as you get older. The metabolic rate decreases with age, so you’ll have to work harder to make up for it and prevent fat from accumulating in your upper arms.
You could also be more likely to deposit fat in that area because of your genetics. If this is the case, you may have to set less ambitious goals for burning arm fat.
Keto diet to lose arm fat
The keto diet has risen in popularity over the years as the key to losing weight. But what exactly is this diet and why is it so effective?
The main idea behind the keto diet is to make your body derive its energy from fats and proteins as opposed to carbohydrates. To do this, you must cut down your intake of carbs and increase your intake of fats and proteins. Usually, the composition of each of these nutrients looks something like this:
● Carbs: 5-10% of the diet
● Proteins: 10-20% of the diet
● Fats: 70-85% of the diet
The exact amount of these nutrients you should consume depends on the number of calories that you eat each day. The following are the estimates for a daily calorie intake of 2000-2500:
● 110-210 grams of fat
● 25-50 grams of carbs
● 30-70 grams of proteins
The exact amount depends on various factors: your bodyweight, dietary restrictions (like allergies), the amount of physical activity you get each day, gender, and daily schedule. If you are an athlete, for example, you’ll probably have to eat more protein than the recommended amount for most people. Make sure to take these factors into consideration when you’re creating your diet plan.
Why it works
So you’ve understood what the keto diet is, but you may still have a question: why is this diet better than others for losing arm fat?
As I’ve mentioned, you’ll have to burn fat in the other areas of your body before you can burn fat from the arms. So it’s likely that your arms are one of the last places that will slim down as a result of your weight loss efforts. In order to speed up this process, you’ll need to maximize the amount of fat that you burn on a daily basis- and the keto diet does exactly this. It gives you the best chance at burning off excess body fat.
Because you’re restricting the amount of carbohydrates you consume, your body is forced to convert fats and proteins into energy. Within the first 4-5 days, it uses up most of its stores of glucose for energy. After this, it enters ketosis- the phase when you have low blood sugar, so fats are broken down for energy.
So you can see why keto helps you lose arm fat. By cutting down carbs, you ensure that all that extra sugar is not adding to the flab. It’s especially important to eliminate refined carbs from your diet, which are of no nutritional value and simply add calories to your food. You should still consume other ‘healthy’ carbs (e.g. vegetables like spinach and celery) within keto’s allowed limit.
Carbs also cause water retention, leading to bloating. This is why within the first few days, you lose much of your ‘water weight,’ as you cut down on carbs.
Increasing the fats and proteins present in your food are also essential for losing arm fat. Converting both of these nutrients into energy burns way more calories than converting carbs, so you lose weight in the process. Fats and proteins also prevent you from getting hungry often.
Other dietary changes to make
To ensure that your quest for slim arms is effective, also follow these dietary tips:
1. Don’t skip breakfast: By skipping breakfast, you’re likely to be hungrier throughout the day, increasing your calorie intake.
2. Eat fibre: This is another tip that you’ll see in any article about weight loss. This is because fibre reduces your appetite as well as water retention. If water held up in your arms is making them look bigger, eating more fibre will take care of it.
3. Drink loads of water: Keep in mind that the keto diet will likely make you way more thirsty than usual. This is a natural side-effect of reducing carb and sodium intake so replenish the water that you’ve lost to prevent dehydration.
If you want to get rid of all that stubborn arm fat, following the keto diet is probably your best bet. The combination of reducing carbs and increasing proteins and fats results in rapid weight loss and, eventually, fat burn in your arms.
Physical activity is also important so make cardio workouts and some weight training a part of your routine. Don’t worry, short weight-lifting sessions don’t lead to muscle gain.
Of course, take the necessary precautions and consult a doctor before you start a new diet or exercise routine.