The keto diet is a diet that focuses on lots of fat, moderate amounts of protein, and minimal carbohydrates to achieve its objectives. On average, those on the keto diet will take around 30 -50 grams of carbohydrates each day.
The diet takes its name from a metabolic state referred to as ketosis. This is a state whereby our bodies switch to burning up fat reserves rather than glucose. We push our bodies intentionally into this state by limiting the amount of carbohydrates we ingest, instead eating foods that are rich in natural fats and proteins. Here, ketones are produced in the liver as a by-product of fatty breakdown.
While the majority of people will go on the keto diet in order to lose weight, it has many other benefits for us. The eating habits it teaches lessen our cravings for snacks and unhealthy food in general due to the fact that we feel full for longer periods of time. Eating healthy types of fats greatly reduces the occurrence rate of acne breakouts on our skin.
The objective for those on the keto diet is ostensibly to maintain an ideal ketosis level throughout their dieting. This state is highly effective at burning fat in our bodies and results in positive results such as weight loss. Many dieters hoping to lose weight on this diet will often ask themselves at some point: How do Imaximize my weight loss on keto?
Here are a couple of tips on how to do it.
• Get Moving
Exercising is a great way to give your weight loss journey an effective boost and maximize the effects of the keto diet.Cardio or aerobic exercises are highly effective at stimulating our body’s fat burning mechanisms. Exercise does not have to be very strenuous in order to be effective when it comes to helping us lose weight. You can go for walks, do some jogging, take a swim, ride a bike, or whatever is most convenient for you, as long as it gets your heart rate up for at least 30 minutes a day.
Of course, if your fitness levels allow you to do so, you can engage in more high-intensity exercises to give you even better results. This doesn’t require us to go into a gym. You can set up a home exercise routine that will be just as effective. For example, commit to doing an hour of exercise 5 days of the week. Include such exercises as press-ups, sit-ups, body squats, burpees, and the like. Gradually increase the numbers that you do each day, taking care not to over-exert yourself, and you will turbo-charge your keto weight loss results.
• Avoid Stress
We lead stressful lifestyles nowadays, but if you’re looking to lose weight, you’ll need to figure out ways to reduce your stress levels. There are various ways to do this such as meditation, taking walks, reducing your work commitments, engaging in activities you find relaxing, and many more. Find one that works for you and you will get the best out of your keto diet.
• Avoid Alcohol
The majority of alcoholic beverages such as wines and beers are heavily loaded with carbohydrates, which are to be avoided on the keto diet. With harder beverages such as vodka and gin, the carbohydrate levels are lower but these are full of calories. Taking them can impede your weight loss progress. While some follow the advice of limiting alcohol to one or two drinks per day, it is more effective to cut it out of your diet entirely for best weight loss results.
• Avoid Snacking
Discipline is a basic requirement for any weight loss regimen, and the keto diet requires that we monitor our eating habits if we’re to achieve our goals. Snacking in between is a problem many dieters contend with, and this impacts negatively on their weight loss progress. If you find it difficult to deal with a snacking habit, stock a supply of low calorie snacks such as celery, green tea, and various fruits and vegetables. You will be able to ward off any hunger pangs or cravings without undoing your dieting efforts.
• Keep Track of the Calories You Consume
We all know the golden rule of weight loss – the calories going in have to be less than the ones going out for us to lose weight. The keto diet is no exception to the rule. If the number of calories you consume are more than what your body is burning up, then you will not lose weight effectively, even on the keto diet. While in a state of ketosis, we still need to keep an eye on our intakes, especially when it comes to high-calorie sources such as fatty foods.
• Moderate your Protein Intake
The keto diet calls for us to minimize our carbohydrate consumption in favor of fats and proteins, but it is possible to overdo things when it comes to proteins. For us to get our bodies into the state of ketosis that is the goal of the keto diet, we should have our proteins make up no more than 35 percent of our diet. When we go above this limit, the bod will be able to break down the excess into amino acids and go on to convert them into types of sugars. This situation will prevent our body’s ability to get into ketosis, thus impeding your weight loss progress.
• Get Enough Sleep
Many of us might not see the correlation between sleep and weight loss, but it’s an important one. When we sleep at night, our bodies have the opportunity to get rid of the toxins that accumulate during the day as well as repair the daily wear and tear our bodies undergo. The stress hormone known as cortisol is found in high amounts among sleep deprived people, and getting enough rest minimizes its levels. Cortisol is known to slow down our metabolic processes, meaning it works against our efforts to lose weight. We see, then, that getting enough (at least 6 to 8 hours) sleep is essential for proper body function.
Most importantly, avoid having cheat days. We wonder who would want to cheat on Keto diet? It is filled with delicious foods and it focuses on eating fats.
You might miss the cakes, pastries and other carbohydrates, but keto helps you reap excellent results. Try it!