How to Lose Weight on The Keto Diet

What the Ketogenic Diet Is

The ketogenic diet is a diet that is primarily known for being able to enhance one’s fat burning as a result of the reduction of carbohydrates and ultimately the reduction of insulin. When blood sugar or glucose is low, what the liver does is that it produces small fuel molecules that are called ketones. As a result, the body gain access to weeks to months of stored energy, making you feel hungry less frequently. In addition, you feel more energized, and incorporating some exercise will only speed up your results.

General Tips

  • Consider lifting weights or simply doing cardio, whether it is on a machine or outdoors.
  • Only eat food when you really feel hungry.
  • Make sure to sleep adequately, meaning between 7 and 8 hours.
  • Protein has to be moderate as well. You do not want to overeat protein, not use it, and have it turn to glucose.

The Legacy

Perhaps the most known advocate of this diet is former actor and Fear Factor host and current standup comedian and UFC commentator Joe Rogan, who preaches about it on his podcast, The Joe Rogan Experience. According to alumni, cutting out sugar initially caused some unwanted side effects, but it is just the body’s reaction to the extreme change in your health approach that should subside within days.

The Game Plan

Unless you take medicine for diabetes or high blood pressure or breastfeed, you should definitely consider the keto diet. Aim for no more than 20-50 gram of carbs a day. You can aim for 5% carbohydrates, 20% protein, and 75% fats. Listen to your body and do what is best for you.

Hot or Not

Natural fats and vegetables that grow above the ground are both low in carbohydrates and also good for you. For hydration, water, tea, and coffee will be your best friends. Make sure that you avoid the following at all times:

  • Beer
  • Bread
  • Candy
  • Desserts
  • Fruits
  • Juice
  • Pasta
  • Potatoes
  • Rice
  • Soda

A Supplement Activity

Intermittent fasting can speed up your results. Simply eat only during 8 hours of the day. If you sleep for 8 hours, you only have to fast for 8 hours.

Signs of Reaching Ketosis

You might have a dry mouth (with a metallic taste) and constantly be thirsty. This is easily remedied by drinking more water. Acetone will escape your breath, producing a distinct odor. Just chew gum or suck on a peppermint. In addition you will likely pee more, with acetoacetate showing up in your pee, but this is not something that you will be able to see with your bare eyes.

Measurement

If you would like a super specific method of confirming subject matter, you can always go for a blood test to measure your ketones. Alternatively, you can wait until your next scheduled blood test and ask about how your ketones are doing. Aim for at least 0.5 mmol/l. Optimally, though, you would have 1.5 – 3..0 mmol/l in your system.

Summary

  1. Reduce the consumption of carbohydrates.
  2. Reduce the consumption of protein.
  3. Do not neglect fats.
  4. Avoid binging like the plague.
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