Ashley Rowen
Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.
1. Calculate Your Keto Macros
Keto macros are the most important aspect of a Keto diet.
They include the three nutrients your body needs in large amounts – fat, protein, and carbs.
Get them wrong and your chances of reaching ketosis are close to NONE!
Getting your Keto macros ratio right is the key to achieving ketosis.
Just to remind, only when you reach ketosis, you’ll burn fat, lose weight on keto.
The easiest way to calculate your keto macros is with a keto calculator. You can use our Keto calculator to get macro ratios.
The Keto Calculator helps you find the exact amount of carbs, fat, and protein you need to reach ketosis.
This is the first step to reaching ketosis and losing weight on a keto diet.
2. Keto Fasting
Keto diet can be paired with intermittent fasting (IF) for a greater weight loss result.
While fasting may sound agonizing, intermittent fasting is far from it.
IF is simply an eating pattern that cycles between a period of eating and fasting.
It’s more of limiting your eating to 8 consecutive hours a day and not eating anything for the rest of 16 hours.
The easiest example would be to start your first meal at 10 am and finish your last meal by 6 pm that day.
So why fast?
The purpose of doing a short-term fast is to deplete the body’s primary energy source, glycogen.
Lack of food intake for a period of time allows your body to use up its glycogen stores faster. This further allows your body to go after the stored fat and use it to fuel the body.
This process is known as lipolysis. It’s about your body breaking fats to produce free fatty acids, which help create ketones.
The longer you fast, the more of those fatty acids will be released and the more ketone body you get to create.
3. Watch Your Carb Intake Close
One of the main reasons many keto dieters fail to lose weight is they consume too many carbs.
If you are experiencing a weight loss plateau on keto, this can be one of the reasons why.
The keto diet is a strict low-carb, high-fat diet designed to reach ketosis.
To reach ketosis, one of the conditions you must meet is carb depletion.
To accomplish this, you must drastically reduce your carbohydrate intake.
For many, this means only around 5% of the total daily calories coming from carbs. If this doesn’t sound like a big deal, think again.
5% carbs can quickly be met with one apple or 1 serving of oatmeal.
It’s normal to have a bit of difficulty cutting out carbs when first adjusting to the ketogenic diet.
If this is your area of challenge, consider tracking your macros with a food tracker. MyFitnessPal would be a great app for food tracking.
Also if you don’t know how many grams of carbs you are allowed to have on keto, be sure to find out using a keto calculator. Your total carb intake in grams depends on your calorie needs, so you need to find your own allowance.
Also, there are many healthy foods that are high in carbohydrates and need to be avoided on a keto diet. The best examples of these would be vegetables.
All vegetables bring nutritional values, but not all are low-carb. Arm yourself with a list of veggies almost free of carbs and stick to them to stay in ketosis.
4. Keep Track of Your Calories
If you caught me saying “you don’t have to track calories on keto” earlier in this post, you read it right.
And it’s true.
Keto is one diet that primarily focuses on burning fat by reaching ketosis. Calories take a back seat and in many discussions, they don’t even get brought up.
But there is also another truth.
Weight loss is directly related to the number of calories that goes in and out of your body.
When trying to lose weight, it’s critical to create a calorie deficit.
This is true even for a keto diet, especially when you are aiming to lose 10 lbs in a week.
You can help foster weight loss by creating a calorie deficit on keto.
On the other hand, if you switch to a keto diet and don’t watch your calorie intake, you’re unlikely to drop pounds.
With keto diet being full of fatty foods like avocados, nuts, and dairy, it helps to watch calories. Without your watchful eye, they can add up quite fast and lead to weight gain.
The best way to cut calories is by skipping snacking. If you are not particularly hungry, don’t snack. Also, this is where keto fasting can help.
By limiting the eating time, you can limit your overall daily calorie intake.
Keeping a food journal as well as downsizing your portion can help limit calories.
The bottom line is this. When following any diet, it’s important to create a calorie deficit to promote weight loss.
5. Exercise Daily to Burn More Calories
Incorporating exercise into your daily lifestyle is vital when trying to lose weight.
Again, to drop pounds, you need to burn more calories than you take in. Exercise is an excellent way to achieve this without needing to change your diet.
But burning calories is not the only good exercise brings to your weight loss.
You can also build lean muscles by working out.
They not only tone up your body, boost metabolism but also keep your weight off.
While all types of exercise are helpful, cardio and weight training aid weight loss the most.
• For cardio, aim for 2 workout sessions per week.
• For strength training, aim for another 2 times per week.
Include full-body workouts with compound exercises that work multiple muscles at a time.
Finally, Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself? >>> Get Your custom keto diet plan
