It is no secret that in this day and age, people are more conscious about their health and losing weight more than ever before. This is why diets like the ketogenic diet have become so popular. The ketogenic diet has many benefits for weight loss, but it does not come without its challenges.
You will need to focus on what you eat and how you exercise if you want to see results fast. That’s where this article comes in handy! We’re going to talk about ten ways that can help speed up your weight-loss journey on a ketogenic diet!
What is the ketogenic diet?
A ketogenic diet is an astringent, low-carbohydrate, and high-fat diet that has been proven to be effective for weight loss. The goal of the ketogenic diet is to get your body into a state called “ketosis”.
Ketosis occurs when you use fat as an energy source instead of carbohydrates. When this happens, it forces your liver to convert fatty acids into molecules called ketones which serve as fuel for our bodies.
The original clinical studies found that participants in the study who followed a short-term regimen experienced rapid weight loss up to 75 pounds or more following six months with no harmful side effects even if they were obese at baseline! As well as significant reductions in all sorts of blood lipids (cholesterol and triglycerides).
Benefits of a Ketogenic Diet
- Losing Weight: The ketogenic diet is a low-carb, high-fat diet that has been shown to help us lose weight.
- Energy: Ketosis converts our bodies’ fuel from carbohydrates into fats which supply energy without having any negative impact on insulin levels. This means you will not feel sluggish while trying to lose the last 15lbs by going keto!
- Appetite control: When we eat carbs, our body releases an appetite hormone called ghrelin, which is a hunger stimulator, and insulin which helps store the fuel. When we are in ketosis, there is an increased production of cholecystokinin (CCK) that suppresses appetite and also gives us more energy!
- Nutrient absorption: The Keto diet has been shown to increase nutrient absorption for people who struggle with eating disorders or digestive issues such as Crohn’s disease or ulcerative colitis.
- Weight Loss Goals: The Keto diet has proven to be an effective weight-loss method because it turns fat into our bodies’ primary source of fuel, so you can literally eat all day long without gaining any weight at all – yay!
- Safe & sustainable: Unlike many other fad diets out there, this is both safe and sustainable. It’s not a diet that will leave you feeling sluggish, deprived, or stuck in the same low-carb rut for months on end.
- Keeps Calories Low: One of the keto’s most significant benefits is how it naturally keeps calories at bay by boosting your body fat metabolism, which helps to burn more energy and keep hunger pangs away
- Easy weight loss motivation: The great thing about the Keto diet lifestyle is that most people find they have much greater control over their food choices because carbs are limited – no more sabotaging yourself with cookies every time you’re hungry (or bored)!
Ten ways that can help speed up your weight-loss journey on a keto diet!
1. Eat more fat, fewer carbs, and more protein.
When you’re on a ketogenic diet, your body is primarily running off of fat for fuel. Carbs and protein are not needed as much when the body’s primary source of energy comes from fats.
One way of burning fat fast on this type of diet is by reducing carbs because they can actually make it more difficult for your brain to switch over to using fat stores instead of carbohydrate-sourced glucose.
The goal with the keto diet it lowers insulin levels, which will help shed excess water weight in addition to stubborn fat cells (especially around those hard-to-lose areas).
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2. Keep your daily calories below 20% from carbohydrates.
A great way to lose weight fast on the keto diet is by eating foods high in fat.
The body does not have an easy time converting protein into glucose, but it can convert both carbs and fats into glucose for energy needs.
So when your body uses a lot of fat as its primary source of fuel, you will be less hungry because there are more calories available from which to draw sustenance.
Eating too many carbohydrates without enough healthy fats at once causes blood sugar spikes followed by quick drops that cause hunger triggers resulting in overeating.
Saturated fatty acids such as coconut oil or butter contain medium-chain triglycerides (MCTs) that get quickly converted during digestion into ketones – another form of energy used instead of carbohydrate sources.
3. Get at least a half-hour of exercise per day.
There are many benefits to exercise, including improved heart health, better mood, and metabolism. Doing at least 30 minutes of moderate-intensity aerobic activity daily will help you lose weight by burning calories faster than if you were sedentary.
More intense workouts burn more fat, but they also require a lot more time – so don’t keep yourself from your training because it takes too much time!
To make the most out of 30-minute sessions, be sure to push yourself during those last few minutes or do intervals for 15 seconds of hard work followed by 45 seconds of rest. You can even break up that half-hour into two fifteen-minute walks per day – remember not to talk on your phone while walking.
4. Stay away from sugar and artificial sweeteners.
Steer clear of sugar and artificial sweeteners when you are on the ketogenic diet. Added sugars will kick your body out of ketosis, which is where we want to be.
The same goes for anything with a synthetic form of sweetness, whether it’s aspartame or sucralose. Stay away from these if you want to have weight loss success on the keto diet.
The best way to stay on track and maintain a healthy lifestyle is by keeping detailed records about what you eat during the day and how many calories were in that food item.
5. Drink lots of water to stay hydrated and full
Drink lots of water to stay hydrated and full. Water is essential for the body to function correctly, and it will also help you lose weight by making sure that your cells are fully hydrated at all times.
That means no other drinks like soda or energy drinks! Stick with simple H20 – make sure not to drink too much because drinking a lot has been shown in studies to lead people away from their goals more often than anything else.
That’s why it’s best practice on keto or any diet plan out there – including these ten tips-to never deprive yourself of what you want most: fresh fruits and vegetables.
6. Control your portions by using smaller dishes
To control your portions, make sure to use smaller dishes. This will allow you to take an appropriate amount of food, and the dish size won’t make it look like too much on your plate.
7. Eat lots of vegetables and fruit every single day.
Eating lots of vegetables and fruit every day is one other way to lose weight quickly on the ketogenic diet. The fiber content in these types of foods will help you feel full for a more extended period, which means that you can do away with snacking more often than not.
The majority of meals should be centered around both veggies and protein options. This is because having this balance provides an adequate amount of calories while ensuring that your body’s nutritional needs are being met!
8. Keep snacks on hand to avoid overindulging at meals when hunger strikes.
It’s important to keep snacks on hand for when hunger strikes. The last thing you want is to eat more than your allotted amount of calories at a meal, only to be hungry later in the day and overeat again!
This can lead to weight gain, so it’s best to avoid this altogether by making sure that if you are going through an intense period of time where you don’t have much appetite, then be sure not to go overboard with meals, or else those pounds may come right back on!
Foods like nuts, celery sticks, sugar-free jello squares, and boiled eggs make great options for keto-friendly snacking since they won’t spike insulin levels which will cause fat gain.
9. Take care of your mental health with these tips:
- Stay positive! Remember that the ketogenic diet is designed to work for you and not against you. It’s your body, so be mindful of how it feels with each change. If anything seems off, ask yourself “why?” and make adjustments as needed.
- Keep a mood journal or tracker on hand at all times – whether this means using an app like Moodlytics or keeping a physical notebook handy. This will help catch patterns in behavior and allow for self-awareness when changes need to be made.
- Consider seeing a therapist if things are feeling overwhelming because keto can take time to get used to mentally.
10. Cut out all processed foods from your diet.
Cut out all processed foods from your diet. They are full of carbs and sugar, which will make it much harder to lose weight on the ketogenic diet.
These are just a few of the many ways you can lose weight fast on keto. These tips should help get you started and make it easier to stay motivated as well.
If these approaches don’t work for you or if something is not working, remember that it is ok to change things up! Just be sure to monitor yourself closely, so nothing slips through the cracks when making adjustments.