How to lose weight faster on Keto Diet?

How can you accelerate weight loss on the Keto Diet?

Is it possible to lose weight quickly without exercising on the Keto Diet?

It might sound too good to be true, but there’s evidence to support it.

Certain studies suggest that a low-carb Keto Diet could lead to faster weight loss compared to other diet approaches. While I personally may not be a strong advocate of the Keto Diet, I have witnessed successful outcomes with my clients.

The concept is promising. Let’s explore the details of the Keto Diet.

What is the Keto Diet?

The ketogenic diet is a very low carbohydrate, high-fat, adequate-protein dietary treatment for certain people with epileptic seizures, which don’t respond to certain medications and are hard to control. Weight loss was one of the side effects.

The leading theory is that your body burns fat as the primary energy source rather than glucose and breaks it down into ketones. So, your body burns more body fat to use fat as a primary energy source.

Is it possible for the Keto Diet to accelerate weight loss? What advantages does the Keto Diet offer?

Medical treatment can be fast and effective in the short term for weight loss
Improvements in total cholesterol, blood sugar and blood pressure.
A person who likes meat a lot would be likely successful in losing weight in the short term.

What are the possible side effects of The Keto Diet?

Limited evidence that healthy people should use it as a long-term diet plan.
Carbs contain vitamins, minerals, and fibre and are an excellent energy source for the body and brain, including fuzzy thinking and mood swings. Unfortunately, you need to eat only 20g to 50g of Carbs, resulting in a deficiency of those nutrients and may be resulted in constipation.
Hard to maintain for the long-term results in yo-yo dieting behaviour
Your liver breaks down so much fat, intaking in lots of saturated fat, which recommends no more than 7% of your daily calories because of linking to your heart, causing heart disease, and your kidney breaks down an overload of protein.
It takes several days to reach ketosis.

So, should you avoid attempting the Keto Diet? In reality, many individuals struggle to maintain their weight loss over the long term. It takes your body time to adjust to your new weight. The most effective approach to weight loss involves gradual progress, aiming for no more than 1 kg per week. Now, let’s delve into the world of the Keto diet.

What is the portion of the nutrients?

Carbs: 20-50g (5-10% of total daily calories)
Protein: 20-35% of total daily calories
Fat: 60-75% of total daily calories

What Can You Eat?

FAT

Oil ( MCT oil, olive oil, grapeseed oil etc.)
Cheese
Nuts
Butter
Animal fat
Avocado

Protein

Meat (Beef, pork)
Poultry (chicken, turkey, duck)
Egg
Oily fish ( Salmon, Tuna, swordfish)
Cheese, natural yoghurt

CARBS & VEGGIES & SALADS

Pumpkin
Cabbage
Asparagus
Broccoli
Cauliflower
Mushroom
Cucumber
Green bean
Eggplant
Tomatoes
Turpin
Celery
leafy veggies (Spinach, rocket salads or any green leafy)

Meal Plans

Let’s explore whether the Keto Diet is suitable for you. The following meal plan provides a sample menu for the Keto diet, which you can try for three days to gauge its effectiveness for weight loss. Feel free to adjust the percentage of each nutrient category or total calories based on your preferences and needs. (Please note that calculations are approximate.)

Total calories: 1,600 Kcal/ Day (Calculate your recommended calories)
The ratio of nutrients: 10%(Carbs), 30%(Protein) and 60%(Fat)

MEAL 1.

Scrambled Egg & Cheddar cheese & Avocado on Toast (453 Kcal)

Egg x 2: 145Kcal
Cheddar slice x 1: 113Kcal
Avocado ¼: 80 Kcal
Toast x 1: 75 Kcal
olive oil x1 tsp: 40 Kcal

MEAL 2.

Chicken & cheese & salads low carb wrap & Almond (482 Kcal)

Grilled chicken thigh 100g: 210 Kcal
Brie cheese x 1 Cubic: 57kcal
Salads Mix 100g: 15 Kcal
Low carbs wrap x1: 130 Kcal
Almond x 10: 70 Kcal

MEAL 3.

Beef Steak with onions & Broccoli (Blueberry for dessert (662 Kcal)

Steak(tenderloin) 170g: 543 Kcal
Onions 30g & Broccoli 30g: 25 Kcal
Olive oil 1 tsp: 40 Kcal
Blueberry 100g: 57 Kcal

“For those who love meat, this Keto diet could bring some good news.”

My verdict is to find your goal in calculating your daily calories and plan the long-term goal you can achieve.

The best method of losing weight is the combination of the Keto Diet, Mediterranean Diet and Intermittent Diet. Click the link to find further details.

How can you accelerate weight loss on the Keto Diet?

Is it possible to lose weight quickly without exercising on the Keto Diet?

It might sound too good to be true, but there’s evidence to support it.

Certain studies suggest that a low-carb Keto Diet could lead to faster weight loss compared to other diet approaches. While I personally may not be a strong advocate of the Keto Diet, I have witnessed successful outcomes with my clients.

The concept is promising. Let’s explore the details of the Keto Diet.

What is the Keto Diet?

The ketogenic diet is a very low carbohydrate, high-fat, adequate-protein dietary treatment for certain people with epileptic seizures, which don’t respond to certain medications and are hard to control. Weight loss was one of the side effects.

The leading theory is that your body burns fat as the primary energy source rather than glucose and breaks it down into ketones. So, your body burns more body fat to use fat as a primary energy source.

Is it possible for the Keto Diet to accelerate weight loss? What advantages does the Keto Diet offer?

Medical treatment can be fast and effective in the short term for weight loss

Improvements in total cholesterol, blood sugar and blood pressure.

A person who likes meat a lot would be likely successful in losing weight in the short term.

What are the possible side effects of The Keto Diet?

Limited evidence that healthy people should use it as a long-term diet plan.

Carbs contain vitamins, minerals, and fibre and are an excellent energy source for the body and brain, including fuzzy thinking and mood swings. Unfortunately, you need to eat only 20g to 50g of Carbs, resulting in a deficiency of those nutrients and may be resulted in constipation.

Hard to maintain for the long-term results in yo-yo dieting behaviour

Your liver breaks down so much fat, intaking in lots of saturated fat, which recommends no more than 7% of your daily calories because of linking to your heart, causing heart disease, and your kidney breaks down an overload of protein.

It takes several days to reach ketosis.

What is the portion of the nutrients?

Carbs: 20-50g (5-10% of total daily calories)

Protein: 20-35% of total daily calories

Fat: 60-75% of total daily calories

What Can You Eat?

FAT

Oil ( MCT oil, olive oil, grapeseed oil etc.)

Cheese

Nuts

Butter

Animal fat

Avocado

Protein

Meat (Beef, pork)

Poultry (chicken, turkey, duck)

Egg

Oily fish ( Salmon, Tuna, swordfish)

Cheese, natural yoghurt

CARBS & VEGGIES & SALADS

Pumpkin

Cabbage

Asparagus

Broccoli

Cauliflower

Mushroom

Cucumber

Green bean

Eggplant

Tomatoes

Turpin

Celery

leafy veggies (Spinach, rocket salads or any green leafy)

Meal Plans

Total calories: 1,600 Kcal/ Day (Calculate your recommended calories)

The ratio of nutrients: 10%(Carbs), 30%(Protein) and 60%(Fat)

MEAL 1.

Scrambled Egg & Cheddar cheese & Avocado on Toast (453 Kcal)

Egg x 2: 145Kcal

Cheddar slice x 1: 113Kcal

Avocado ¼: 80 Kcal

Toast x 1: 75 Kcal

olive oil x1 tsp: 40 Kcal

MEAL 2.

Chicken & cheese & salads low carb wrap & Almond (482 Kcal)

Grilled chicken thigh 100g: 210 Kcal

Brie cheese x 1 Cubic: 57kcal

Salads Mix 100g: 15 Kcal

Low carbs wrap x1: 130 Kcal

Almond x 10: 70 Kcal

MEAL 3.

Beef Steak with onions & Broccoli (Blueberry for dessert (662 Kcal)

Steak(tenderloin) 170g: 543 Kcal

Onions 30g & Broccoli 30g: 25 Kcal

Olive oil 1 tsp: 40 Kcal

Blueberry 100g: 57 Kcal

“For those who love meat, this Keto diet could bring some good news.”

My verdict is to find your goal in calculating your daily calories and plan the long-term goal you can achieve.

The best method of losing weight is the combination of the Keto Diet, Mediterranean Diet and Intermittent Diet. Click the link to find further details.

“Wishing you all the best and enjoy becoming the best version of yourself!”

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