In 2014, I started the Keto diet and lost a lot of weight. The first month I lost over 20lbs. Most people don’t believe it’s possible to lose serious weight (over 20LBS) within months. The Keto Diet, for me, is not the only thing that worked but worked super fast. Many of my friends have been asking about the ketogenic diet and how I lost so much fast. Is the ketogenic diet safe? What is it, and? Despite the new publicity, the ketogenic diet is not something new.
Starting the Keto Diet is simple and fast. Using my 3 steps to Keto, you should be able to start burning fat fast.
Remember to check with your doctor before starting any new diet or exercise plan.
What is the Keto Diet?
But first, give’s discuss what the ketogenic diet is. This ketogenic diet is higher in fats while restricting sugars and proteins. This ketogenic diet constitutes the lowest of these carb diets. You are restricted to 50 grams (or less) of sugars one time. This is not for potato or bread fans!
Typically 70 percent of regular calories are for fats, 25% proteins, and 5% carbohydrates. It usually takes almost three days to go into ketosis, where the body is firing ketone bodies instead of glucose. Essentially, the ketogenic diet is the fancy word for sugar deprivation. (Read below my cheat how to get into ketosis in 24 hours or less.)
Low Carbs, High Fats & Moderate Proteins
In the 1970s, doctor Atkins popularized his very-low-carbohydrate diet for weight loss that started with the problematic two-week ketogenic period. Over these years, different fad diets contained a similar way for weight loss.
While there are similarities between this Atkins diet and the ketogenic diet, I have seen personally that people often take more sustainable weight loss being the ketogenic diet than Atkins. Additional to weight loss, this ketogenic diet is useful at improving well-being overall as it mitigates chronic arousal and improves mitochondrial procedure.
If the tenets of the keto diet—high in fats and down at carbs—sound common, you’re not mistaken. Atkins and Keto exist are not very different. The purpose of both diets is to help you put weight more efficiently by achieving the metabolic state at which the body burns fat (instead of sugars) and carbohydrates (for fuel). Standard keto diets are very high in fat, maybe quite limiting, and are frequently made with medical management. But the ultra-high point of fat may not be required for you to keep this fat-burning government of ketosis. Atkins is the ketogenic diet, but one with more food options and the higher weight of macronutrients.
Where did the Ketogenic Diet start?
Russel Wilder firstly applied this ketogenic diet to present epilepsy in 1921 while working at the Mayo Clinic. He likewise coined the term “ketogenic fasting. “For nearly one decade, the ketogenic diet enjoyed the home in the medical world as the healing diet for medicine epilepsy and was widely used until its quality ceased with this introduction of antiepileptic agents.
The revival of the ketogenic diet as the fast weight loss procedure is the relatively new idea that has shown to be quite useful, at least in the short run. The long-term agreement is reduced and maybe a massive issue with the ketogenic diet, but that is the case with any lifestyle change.
Three KISS Steps to Starting Keto Today
Starting the ketogenic diet is easy and fast. I lost over 10lbs the first week on Keto Diet! In the beginning, you should get results without counting calories or adding additional excise. You must observe everything you eat/drink and eat a strict ketogenic diet that is 65% fat, 30% protein, and 5% carbs. Use my 3 keep it simple silly process to start today.
Here are three steps to start today:
- Eat only green vegetables, meats, and seafood.
You can eat eggs, beef, chicken, sausage, fish, shrimp, but stay away from highly processed meat such as deli meats or ham. Great vegetables to eat are avocados, green beans, bell peppers, broccoli, lettuce, and spinach.
- Stop eating carbs and sugars.
This includes bread, starchy vegetables, rice, potatoes, crackers, grains, fruit, processed food, sugar, soda, etc. Keep your daily carb count to 25 grams. To start burning your “fat,” you must keep your total carb count below 25 grams. When looking at the “Nutrition Facts” label, you will see “Total Carbohydrate” number, subtract any carbs that are “fiber,” and this will be the total number of carbohydrates in that food.
- Eat good fats to burn fat.
One of the reasons why people fail to lose weight on Keto is because they eat only protein. Good fats include olive oil, nut oils, seed oils, coconut oil, lard, linseed oil, butter, the fat found in meat. Stay away from “fat-free” foods as most take out the “fat” and add in “sugars.”
How to check if you are in Ketosis
How to get into Ketosis in 24 hours
If you want to fast forward a day or two and start burning fat on Ketosis fast, you may want try out some Keto Supplements. One that is very popular on Amazon is Perfect Keto. It helps people get into and stay in ketosis faster. To use it, simply add it to your coffee, drink or shake. Click here to view more MCT oil options on Amazon.
Additional Keto Tips:
• Exercise: Try and hit the gym or work out three days a week for 30 minutes each day.
• Drink Water: It sounds simple, but drinking water will help increase your metabolism and lessen your hunger.
• Watch Carbs: You can eat limited nuts, dairy, and beans. It is essential that you read the label for carbs and serving sizes. A handful of nuts could destroy your diet!
• Lettuce Wraps: Get a piece of Romain lettuce and place your choice of meat, piece of cheese, avocado, and mustard.Cheap and super yummy. Depending on your meat and physical size, you can have several of these. Many restaurants now serve “bunless” versions of burgers and sandwiches.
• Special Ice Cream Alternative Treat: Whipped cream recommends having the one that comes in the bottle as it is lower carbs.
• Coffee & Soda: Many people recommend stopping all caffeine. However, my experience is that it helped with initial sluggish feeling when starting Keto. Keep it limited, and be careful about creamers and sweeteners. I recommend Stevia over Splenda.