One of the popular methods for losing body fat and weight at the moment is following the keto diet.
On the keto diet, the body will go into a state of ketosis, whereby the body will start to use fat cells as an energy source instead of carbohydrates.
To get the body into a state of ketosis, you will need to reduce the amount of carbs that you consume on a daily basis, so that you consume less than 60g of carbs per day.
Once your body, goes into ketosis, you will notice that your body will burn fat rapidly and that you will start to lose weight quickly.
What are some things that you need to consider with the keto diet?
The success of the keto diet depends on what you consume. You will need to understand the macro make-up of the carbohydrates, proteins, and fats that you consume.
You will need to aim for:
- Less than 5% in carbs
- 20% in protein
- 75% in healthy fats
You will also need to understand how many calories your body will require per day. You will need to consume a calorie-deficit (less calories than your body needs) to burn body fat every day.
LOSE 2lbs a week!
For example, if you are a male and your body requires 2500 calories a day. You can aim to consume 1400 calories a day. This will allow you to burn up to 2lbs per week.
This is because of the 2500 calories that your body needs, the extra 900 calories in energy will be taken from your body’s fat cells.
What kind of food can help in a keto diet?
Low carb foods such as:
Protein foods such as:
- Chicken breast
- Fish (Salmon)
Fats such as:
- Coconut oil
- Olive oil
Should you use keto supplements or snacks?
It isn’t a necessity, but you may find it helpful with your lifestyle. There are items such as keto bars, MCT oils, tablets, snacks, and more that can help you manage and improve your keto diet.
Some of these include the following.
MCT Oil that can be added to your coffee
Alternatively, the following suppliers offer a free trial.
How soon can you expect to see your fat loss results?
You should notice the initial fat loss within 14 days. To see more drastic changes to your fat loss, you will need to commit at least 12 weeks for fat loss on the keto diet.