Came here to look for an option to lose weight? And obviously who want to lose weight want to lose it fast. So how about 10 pounds in a week.
Well, mostly that would be water weight at the start, but eventually, you will be able to lose fat too.
We are talking here about the keto diet. It is the most promising and most effective way of losing weight. Let’s see how:
What does a Keto diet mean?
A keto diet or ketogenic diet is low in carbs, really low. It means that the food you are in taking has very low levels of carbohydrates and high in proteins and fats.
What does Keto Diet do?
When you do not intake carbohydrates, your body will move towards ketosis. Ketosis is a metabolic state in which our body start burning fats for energy as the carbohydrate intake is low. Your body needs fuel to work, so it will start using lipids and convert them into ketones.
This replacement of carbs to fats will make your body a fat burner. Both the fats that are stored and that you intake will burn for energy. This fat breaking will help to lose weight and burn your body fats.
How can we lose weight fast?
To lose your weight quickly is to bring your body into ketosis. You need to have a metabolic state where energy for your body is taken from burning fats.
You can achieve these steps by following some simple rules.
Steps for Keto Diet:
There is five simple to jump into the keto diet and lose 10 pounds within a week. Let’s see what the steps are:
1. Lower your carbohydrates:
This is the most basic step of a keto diet. It is this step from which your body starts going towards ketosis.
Usually, our body runs on glucose and carbs to fill the basic necessity of energy. When you deplete these sources by limiting their intake, the body looks for another source of energy.
The other source of energy is fat that is stored and aiding in your weight. Now, this fat is released and use as a fuel for energy and body metabolism. This is called fat burning, and your weight loss will occur as the fats will be utilized.
Daily Intake of Carbs in Keto Diet – when you are on a keto diet, your daily intake should be low to almost 20 to 50 g per day. However, this level is different for everyone. But this is a general idea. The less you can go, the better it is for your ketosis to start.
2. Increase healthy fats in the diet:
When you decrease your carbs, you will increase your fats level. An increase in healthy fats in your body will stimulate ketone production and fat burning.
Daily calorie intake from fats – your calories should come from the fats. The daily calorie intake that you should have from your diet must include 80 percent of the calories coming from the fats you are eating. Make sure to not go over your daily calorie count.
Healthy Fats –Healthy fats are important for ketosis. You can intake healthy fats from some oils like coconut, olive, or avocado. Butter and nuts are also healthy fats. And a great source is fatty fish.
You can never lose weight this fast without the exercise. When you do your exercise, the glycogen present will be depleted, and when you are not in taking carbs, your fats will start burning fast. During exercise, your body will need more energy, and you are low on carbs so that fats will provide energy.
Pro tip – exercise before meals; it will lead to more fat burning and ketone production.
4. Intermittent Fasting:
When you are on a keto diet and want to lose weight fast, you can do short term fasting or intermittent fasting.
Short term fasting means that you spend a part of the day with no meal. It is called as keto fasting when you do it on a keto diet.
When you do keto fasting, your body will use only the stores of energy. And will help losing weight faster. The fat stores will produce fatty acids, and that will make ketones.
For example – while on a keto diet, you can eat in only 8 hours of the day and fast for 16 hours, which includes your hours of sleep.
5. Calorie Count:
It is an important step as your diet is. Going on a keto diet but not counting your calorie intake will never help you to lose weight.
Weight loss is greatly linked with the number of calories you intake. The lesser the calorie intake, the more will be the weight loss.
One week of keto diet will help you lose how much weight?
This question is often asked when you want to lose weight fast. The weight loss depends on person to person, staying persistent, and following the steps and diet carefully.
The weight loss can start from 2 pounds a week and can go as high as 10 pounds. But again, it varies for every individual.
Your health and keto diet:
If you have any health conditions like you are obese, you have a thyroid issue or diabetes; you can still do a keto diet. Rather it would be helpful for your diabetes. But these health conditions will surely affect how fast you will lose weight. If you have a health condition, your weight loss might be slower, but it will be ok.
Why do some people don’t lose weight even on a keto diet?
This happens that despite being on a keto diet, some people might not lose weight. The reason might depend on any of the points mentioned above that you are not doing correctly.
The reason might include that either you are taking carbs more than you need for a keto diet or you are in taking too many calories.
To avoid these mistakes, you should:
- Keep your carbs level as low as possible. It should not be more than 5% to 10% of the calorie count you are taking.
- Reduce your portion size to eat low calories. Keep a check on calorie intake.
Which food should we avoid on the keto diet?
Food items that you should not eat include:
- Sweet potatoes or carrots.
- Unhealthy fats
And anything that contains a high concentration of carbohydrates.
Is the keto diet healthy?
A Keto diet will limit your sugar intake so that it will be helpful in many health conditions like heart diseases, diabetes, acne, and many more.
Will the keto diet burn belly fat??
A proper keto diet will burn all your belly fat, including belly fat. The condition is that you follow it correctly. Doing exercise, along with the keto diet, will help burn the fats faster.
How long will ketosis take to occur?
It will take 2 to 7 days to occur. Many factors affect this ketosis time, including stressing over the whole process. Every individual takes his or her own time to start the ketosis process.
Can we check if our body is under ketosis or not?
Yes, you can check if the ketosis has started or not by a blood ketone meter. If the reading shows above 0.5 mmol/L, it means you are in a ketosis state.