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Here is a quick analysis of most people who are on a keto diet, they will begin and end it with no results or simple give up completely.
The whole New Year resolutions and busy gyms in January prove this to be the case but come March, that is wind in the air and the gyms of left with the noise of crickets and the whole process begins again come December.
While that happens times and time again, over a period of time the people that keep on quitting will get larger and larger. Many people quit because they don’t see instant results or in some cases faster than that…yes you read that right.
This is perfectly normal because you busting your butt sweating and putting a lot of effort it in with nothing to show for it on the weighing scales, it then becomes an obsession.
Once you see that weight scale needle move…this will be motivation for you to keep on going.
How does the ketogenic diet fit in?
Absolutely everything! The keto diet is if not the only but one the most successful diets on the planet and time and time again has been proven to work. People across the world have shed weight quicker with this diet.
If you want motivation to keep on going with losing weight then let this be it as you will get results a lot quicker.
The biggest thing to get to grips with is that have to eat natural fats to lose fat. Going back in time, it would be WW3 if you tell people to add coconut oil to their diets. They would look at you as if you had a nuclear bomb and start to run.
It was the media that caused this type of thinking due to selling hydrogenated vegetable oils that you still see today. All clean, golden and healthy looking but can cause tremendous damage to your body.
Other health issues such as obesity and inflammation are the cause of these so called healthy oils. Over time these oils will harm you whilst coconut oil will see you lose weight at a rapid rate.
Do I need to eat fat to lose fat?
Yes, but you will only eating fats that are natural and healthy and you’ll be reducing your carb intake. And if you look at the ingredients of man-made food, you will notice that they are full of sugar and carbs. This is one of the biggest reasons why the world population has become larger.
As your diet is mostly about fats, your body is being trained to deal with all the healthy fat that you are consuming. It makes your body more capable to burn off the fat in your fat stores which is hanging on your belly and thighs.
Stubborn fat is called that for a reason as your body is trying to stop you from getting rid of the fat as it sees fat as energy to use in the future.
Your body will soon realize you are constantly sending it good fats (energy) and will give up holding onto that stubborn fat for good.
The secret to shredding fat is ketosis!
As you master the art of getting 80% of your calories from good fats and 20% from protein, your body will be in a state called ketosis. Your blood sugar levels will return to normal and your body will begin to burn fat for energy instead of glucose.
The secret to burning body fat is to train your body to use the fat it has instead of glucose for energy. Being on the keto diet will restrict your carb intake as well as reduce your glycogen stores.
As the glycogen stores are depleted, your body will no choice but to burn the excess fat that it has. The reason why people are putting on weight is because they are eating when their glycogen stores are full and any excess glucose is converted to fat.
You know understand why your body treats this as energy which is stored. Glucose is used for fuel and extra glucose is basically fat. The keto diet removes the excess fat and turns your body into a fat burning machine.
Seriously give it a go, you have nothing to lose except your weight.
Four Keto Diet Tips for Beginners
If you need a diet that has been battled to tested to help you lose weight, become shredded, you need to consider the ketogenic diet as an option. This hugely effective diet has proven itself time and time again due to great fat loss, assistance with muscle growth and retention as well athletic performance.
There are athletes all over the world that use the ketogenic diet to stay in peak condition, there is even a boxer whose lose 140lbs in one year to box in heavy weight match. Tyson Fury was boxing in December in 2018 but had to lose a lot of weight. He went on the keto diet, eating burgers, bacon and plenty of good fats. He lost the weight and the fight was a draw.
Whilst a boxers physique can somewhat be extreme, the main thing to take away is that the ketogenic diet is highly effective not matter what you active you currently are. Sticking to the diet will help you lose weight and leave you feeling very energetic.
If you are new to the diet, it will be hard to understand to begin with, the tips below will give you a better understand of how it all works and what it is about.
What is the keto diet?
The biggest mistake that people make is thinking the keto diet is the same as the Atkins diet, they are completely different. Yes they both work due to eating low carbs, the Atkins diet is based on eating a lot of protein and moderate amounts of fats.
The keto diet is the complete opposite in which you consume a lot of good fats and a small amount of protein. Remember the keto diet is all about the good fats. Most of your macros have to come from good fats in order to be successful in the keto diet.
Drink enough water
Drink water while you are on the ketogenic diet throughout the day will help you stay hydrated. Drinking enough water helps you become more focused, your body will begin to flush itself of toxins, your organs will function at optimal levels and your metabolism will be on fire.
It is recommended that you drink at least 1.5 liters of water before midday of which the first liter needs to drunk as you wake up to put your metabolism in gear.
Eat plenty of healthy fats
While you can take it easy when eating fat on the keto diet, you need to make sure that the majority of the fat you eat comes from healthy fats. You want to avoid trans-fats which are man-made fats but go for a more healthy option such as MCT oil which is an ingredient in bullet proof coffee.
MCT oil is a fantastic fat option due to its molecular structure. Once you consume it, it is converted into ketones, which gives you an instant burst of energy. There are many other sources of MCT such as organic coconut oil, oily fish, nuts, seeds, avocados and red meat.
Don’t consume a lot of protein
You need to keep the consumption of protein minimal and healthy fats need to be the majority of your calorie intake. If you are looking to build muscle, avoid taking huge amounts of protein as this goes against everything keto is.
Consuming a lot of protein causes it to be broken down in glucose which the body will then use to burn fat taking you out of ketosis which you do not want to happen.
We have briefly covered some tips about the keto diet, the rest is up to you.
Your First Keto Diet Baby Steps
You have made the decision to tryout the ketogenic diet. Congratulations as you are in for a fantastic journey. The keto diet has become so popular that there are endless amounts of people talking about it and there is more case studies than any other diet out there simply due to how effective it is.
The documented case studies have proved that the keto diet will assist you in losing weight and burn fat better than other low carb diets such as the Atkins diet.
Yes this is a commitment on your part and yes there will be difficulties when you first start the diet. It can take between 1 and 3 weeks to get used to being in ketosis and enjoying the benefits that come with it.
If you ever heard the phrase, “what goes up, must come down”, then this is the same as the keto diet. You will suffer with keto-flu which is expected but shouldn’t be the cause for you giving up. It is much easier than other traditional diets.
Below are some common issues or keto-flu symptoms you will face:
If you are lover of coffee and haven’t had a brew in quite some time you will get a little headache as your body is craving the caffeine. This is what you can expect on the keto diet but the good news is that they only last a few days.
Feeling sluggish, not able to think or concentrate, topped with lethargy are all common symptoms when first starting the keto diet. This feeling will eventually go, you just need to make sure you follow the diet correctly.
Brain fog, as well headaches are usually caused because of the lack of water and loss of minerals. As you become keto-adapted, the remainder of sugar is burnt up and any excess fluid is released. You can counter this by drinking around 48ounces of water before midday with a touch of Himalayan salt.
Uncontrollable weight loss
The whole point of the diet is to lose weight, but if you are losing weight at a rapid pace then something is wrong.
You shouldn’t quit the diet all together as in the first few days, your body is merely converting fat for fuel rather than using carbs for fuel. This in turn releases excess water which can be up 10pounds.
You will notice a difference in your composition when all this water is released and you can lose a few inches around the waist within the first couple of days.
Due to dehydration and your new way of eating, there will be some people that suffer with constipation
Constipation may occur in some people. This is partially because of dehydration, and partially because of your new eating habits.
To stop this from happening you can consume fiber that comes from vegetables that are not starchy such as spinach, bok choy, kale and radish. You can even take fiber supplements such as psyllium and apple pectin.
Don’t let any of the above issues put you off the ketogenic diet, they are there to put you on the right path to a fantastic weight loss journey.
Not one person is the same, some people will suffer with some of the effects while others won’t notice anything. Within a week you will get used to the diet, live a healthy lifestyle all while being a walking fat burning machine.