How to Lose Weight Fast
Everyone has this goal, how to lose weight fast. Having a lot of body weight can be quite burdensome. It doesn’t only slow you down, but it makes you get fatigued easily. More than two in three adults are considered to be overweight or obese in the United States that is why simply put, being overweight is the new normal for Americans. Since 1975, the prevalence of obesity in the global population has tripled.Currently, more than 1.9 billion adults aged 18 years and older are overweight.
Each of these people carry an increased risk of cardiovascular disease; musculoskeletal disorders (e.g. arthritis and low back pain), cancer, type 2 diabetes, and depression. There are more than one ways on how to lose weight fast. We will be discussing on how to lose fat through the low carb ketogenic diet plan.
What is the Ketogenic Diet Plan?
The word “keto” in a low carb ketogenic diet plan comes from the fact that it allows the body to produce small fuel molecules called “ketones”. It is an alternative fuel source for the body, used only when glucose (blood sugar) is in short supply.
Ketones can only be produced if you eat a little quantity of carbs that are quickly broken down to glucose and moderate quantity of protein. It is the function of the liver to produce these ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
The brain being a hungry organ consumes lots of energy every day via glucose or ketones as its source. Now back to what ketogenic diet plan is, the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fat fast rather than carbohydrates. This is great if you are trying to lose weight fast, but there are also other less obvious benefits of ketogenic diet, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
A ketogenic diet results in ketosis (a metabolic state the body enters when it produces ketones) which is needed to burn fat fast.
Who should NOT do a ketogenic diet?
There are controversies about a ketogenic diet, but for most people it appears to be safe. There are, however, three groups of people that often require special consideration:
- Type 1 Diabetics due to their insulin medication.
- High blood pressure patients’ medication
- Breastfeeding mothers.
Benefits of a Low Carb Ketogenic Diet
The benefits of a ketogenic diet are similar to those of other low-carb diets, but it seems more powerful than liberal low-carb diets. They include:
Making your body become a fat-burning machine can be beneficial for weight loss. Fat burning significantly increases, while insulin (the fat storing hormone) level drops massively. This is how to lose fat without hunger.
On a keto diet you’re likely to gain a new control over your appetite. When your body burns fat 24/7, it has constant access to weeks or months of stored energy, which reduces feelings of hunger significantly. This makes it easy to eat less, an effective way on how to lose weight fast.
Control Blood Sugar and Reverse Type 2 Diabetes
A low carb ketogenic diet plan helps control blood sugar level and management of type 2 diabetes, sometimes even leading to complete reversal of the disease. This makes perfect sense since ketogenic diet lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.
Energy and Mental Performance
Low carb ketogenic diet plan may increase mental performance. Also, people may experience increased energy level when in ketosis.
The low carb ketogenic diet plan is a proven and often effective medical therapy for epilepsy that has been used since the 1920s. Traditionally, it was used for children, but in recent years adults have benefited from it as well.
Other benefits of a low carb ketogenic diet plan are:
- Increased physical endurance
- Normalize blood pressure
- Less acne
- Fewer migraine attack
- Less heartburn
- Less sugar cravings and so on.
Weight Loss on Ketogenic Diet Plan
Everyone’s body is different, which means the weight loss rate for each person is different too. 4 main factors individual weight loss rate can vary:
- Health situation
- Body composition
- Daily habits
- Individual fat adaptation period
For instance, someone with slow metabolism and a lot of fat tissues to lose who doesn’t exercise enough will take longer having a significant weight loss on the low carb ketogenic diet plan compared to someone with a normal metabolism, slightly overweight who starts exercising 4-5 times a week along with the low carb ketogenic diet plan. The key is to stay consistent and focus on eating healthy keto-friendly foods.
Setting Yourself Up for Weight Loss Success
Some people think cutting carbs is enough to enter ketosis, but this isn’t always so. It’s pertinent to be running on ketones rather than carbs. So how do you make sure your cells are running on fat?
- Figure out your keto macros
- Give your body time to get in ketosis
- Test your ketones
- Eat a healthy ketogenic diet
- Increase daily physical activities
If you tick these boxes when beginning low carb ketogenic diet plan, you’ll have the best weight loss results.
Average Weight Loss on the Ketogenic Diet Plan
As you already know, not everyone loses weight at the same rate, but here’s what you can expect based on the average results people get when using low carb ketogenic diet plan.
First Week: Fast Water Weight Loss
Typically, a very quick drop in weight is experienced. Ketogenic diet makes your body release a lot of water weight due to your lower carb intake. This is how to lose up to 10 pounds fast of water weight.
Short and Medium-Term: Steadier Weight Loss (1-2pounds)
After a week or two, weight loss will happen at a slower and more steady pace.
Long-Term: Slower Weight Loss
As you get closer to your goal weight, weight loss slows down. This is because, as your weight decreases, your total daily caloric needs decrease as well.
Common Ketogenic Diet Plan Pitfalls
Below are common weight loss mistakes:
- Not being in ketosis
- Ignoring hidden carbs
- Avoid body reaction to dairy
- Eating too many calories
What to Eat on a Low Carb Ketogenic Diet
To remain in Ketosis, what’s most important is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carb. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.
What to Avoid
Avoid consuming carbs food containing a lot of sugar and starch such as bread, pasta, rice and potatoes. This means that on a low ketogenic diet plan you’ll need to basically avoid sugary foods and also processed foods.
Furthermore, the food should primarily be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products.5% from carbs, 15-25% from proteins, and around 75% from fat can act as a rough guideline.
What to Drink
So what do you drink on a low carb ketogenic diet plan? Water is just perfect, coffee or tea is fine as well. Ideally, avoid sweeteners and add a small amount of milk or cream in your coffee or tea. The occasional glass of wine is recommended too.
Diet Meal Plan
Our meal planner includes the ability to change meals to any of our several recipes, skip meals, or even construct your own ketogenic meal plans from scratch, using our recipes.
To have a daily plan, while undergoing a keto diet is the key to a successful ketogenic diet. It goes beyond understanding the foods to eat and those to avoid. We have structured a 28-day keto challenge to guide you throughout the crucial first month, leaving nothing to chance and ensuring you record a resounding success.
This plan is designed to ascertain your capability when stretched. This shouldn’t make you fret, through our proper guidance; you’ll break limits you wouldn’t have thought you could.
Sign up for the 28-day keto challenge and enjoy the following packages:
Keto Diet (The Basics)
For a start, you’ll learn basics of keto diet and have the “keto food pyramid” with shopping list.
Eating on Keto
This guide provides 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes. You’ll have snack options and tips for conquering your cravings. It also has a 28-day meal plan calendar.
Ketosis (Tips for Staying in Ketosis)
You’ll learn all about ketosis and how to successfully transition into it in 3 days.
Macros (A Micro Look at Micronutrients)
The guide will teach you how to calculate your macros and maintain the proper ratios to stay in ketosis. You’ll also know about “hidden carbs” to look out for.
Some people experience temporary keto flu during ketosis transition. This guideline will help you combat the keto flu.
You’ll learn all about benefits and the types of intermittent fasting even though it isn’t a requirement on the keto diet.
Keto and Friends
This guide will provide effective ways to handle peer pressure and negative feedback from friends and family.Our bonus packages include:
- Keto desserts
- Avocado recipes
- Keto supplement guide
With the aforementioned packages, you’ll be able to start and finish strong, possibly losing 5-10 lbs just in the first week alone.
In just 28 days, you’ll:
- Become thinner and fitter
- Have more energy
- Sleep better
- Have a glowing skin and hair
and there’s even some cake on your way!
With these benefits, who says you should stop? Make the keto lifestyle your new normal.
Ready to join the 28-day Keto Challenge movement; and receive your meal plan and guides.Since you made it thus far, you probably wonder: With all these benefits, why “go Keto” for just 28 days?
Short answer: You don’t have to!
The Ketogenic Diet Plan can stop being another Diet Plan and become your new baseline; your new everyday eating lifestyle, which will lift your spirits, safeguard your health and keep you filled with energy all day, every day!
So why wait? Join the 28-day Keto Challenge movement to receive your meal plan and guides, and break into a whole new chapter in a Keto-powered life.