Keto and Fat Loss: What You Need to Know
The keto diet is long established. It has been used, globally, by bodybuilders to perfect the lean and shredded physique needed to support peak performance.
The main principle of the keto diet is to consume a diet that’s very high in fat. You’ll be required to consume 75 to 80 percent of your daily calories in the form of fat.
Recommended fats for the keto diet:
- Avocado
- Avocado Oil
- Cheese
- Chia Seeds
- Coconut Oil.
- Cream
- Eggs
- Fatty fish (Mackerel, salmon, sardines, halibut, etc.)
- Flaxseed
- Greek Yoghurt
- Nut Butter
- Nuts a
- Olive Oil
There are, of course, many other foods besides the ones listed above. A little research will broaden your food choices. The most important factor is that your diet is comprised of these kind of foods and that you follow the macronutrient guidelines to the tee.
20 to 25 percent of your calories will come from protein.
The keto diet allows around 20 to 50 grams of carbohydrates daily.
Most people will find it incredulous they need to consume so much fat. We’ve all been led to believe that eating fatty foods makes us fat and elevates cholesterol levels. It’s been proven, eating the right kind of fat on a keto programme actually encourages the body to lose fat.
This information would help in tackling the obesity witnessed right across the United States.
The real culprits in weight gain are: sugar, processed foods, junk-food and excessive, starchy carbohydrates. The keto diet puts an end to all of these inhibitors.
Let’s break this down. Two things will happen when your body receives a high-fat diet. Firstly, your body starts adapting and realizes that it needs to use fat for fuel, instead of the glucose that it is used to consuming. So, it actually extracts calories from fat.
Secondly, it realizes that since it’s getting ample amounts of fat, it doesn’t need to stubbornly cling to its fat stores for future use. The body will then be more willing to shed the stubborn pounds.
So now, you have a body that burns fat for fuel and it sheds the excess fat much faster. This is the best place to be if you want fast and effective weight loss.
The reason so many people struggle to lose weight is because they’re battling their bodies. The body is burning glucose for fuel, instead of fat, and it resists dispersing its fat stores.
The keto diet solves these problems very swiftly.
Do note that while the keto diet works wonders, the principles of weight loss remain the same. You’ll need to be at a caloric deficit of 500 calories a day. You can check your calorie numbers here: https://www.freedieting.com/calorie-calculator.
Even on a keto diet, if you consume more calories than you burn, you’ll gain weight. So, you must be at a caloric deficit.
Once you’re expending more calories than you consume, your excess weight will come off more easily, and it will mostly be fat. You’ll lose a good deal of water weight too, because carbohydrates hold on to water.
Your body will become leaner, more vascular and turn into a fat-burning machine. It may take anywhere from 4 to 7 days to reach ketosis, depending on the individual and their compliance to the diet.
Once you reach ketosis, combine your diet with intermittent fasting and a regular exercise program and you’ll shed all your excess fat in no time at all.