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How to do Keto for Weight Loss?
If you’re looking for a diet that can help you lose weight fast, the ketogenic diet, commonly known as keto, is an excellent option. The keto diet entails eating foods high in healthy fats, moderate protein, and low or no carbohydrates. The idea is to force your body into ketosis, a metabolic state where it burns fat for energy, rather than glucose from carbohydrates. In this blog post, we’ll discuss three effective methods of how to do keto for weight loss and examples of real-life individuals who’ve had success with keto.
Method 1: Standard Ketogenic Diet (SKD)
The standard ketogenic diet (SKD) is the most effective technique to induce ketosis. It entails consuming seventy-five percent of calories from fat, twenty percent from protein, and five percent from carbohydrates. If you consume 1,500 calories a day, that equates to 125 grams of fat, 75 grams of protein, and 19 grams of carbohydrates. SKD is excellent for folks who are new to the keto diet or want to keep things straightforward. To ensure that you remain in ketosis, it’s vital to keep track of your macronutrient intake, especially carbohydrates. Carbohydrates should be maintained below 20-30 grams per day.
For example, a college student by the name of Jess, adhering to the standard keto diet, was able to shed 20 pounds in two months. Jess worked part-time while going to school, so meal prep was crucial. She used keto apps like MyFitnessPal to keep track of her macronutrient intake, and also consumed protein-rich meals like salmon, eggs and chicken breast.
Method 2: High Protein Ketogenic Diet
The high-protein ketogenic diet is identical to the standard ketogenic diet but with higher protein intake. It entails consuming sixty-five percent of calories from fat, thirty percent from protein, and five percent from carbohydrates. This method is excellent for folks who work out regularly and wants to maintain muscle mass. It’s also appropriate for athletes who engage in high-intensity exercises.
For instance, William, a fitness enthusiast, decided to try the high-protein keto diet to help him lose weight and gain muscle mass. He ate food high in protein such as tuna, chicken, and additional servings of beef instead of carbs. William also increased his protein shakes consumption to 30 to 40 grams per day. His workouts incorporated heavy lifting, which helped preserve muscle mass. He lost 12 pounds and gained ten pounds of muscle.
Method 3: Targeted Ketogenic Diet
The targeted ketogenic diet (TKD) is for athletes who require more energy for high-intensity workouts. TKD entails eating thirty grams of fast-digesting carbohydrates thirty minutes before exercising. These carbohydrates are absorbed quickly by the body for energy. The remaining daily macronutrient split for TKD is comparable to the standard ketogenic diet. It’s suitable for athletes who engage in high-intensity exercises, such as basketball players or runners.
For example, Greg, a basketball player, chose to adopt the targeted keto diet to help him maintain energy during games. He consumed a meal consisting of fast-acting carbohydrates an hour before the game, and his body burned those fast carbs along with fat for energy during the game. Greg remained in ketosis because the extra carbs were utilized during the game. As a result, he shed 15 pounds and improved his stamina during games.
There are numerous ways to do keto for weight loss, which can be highly effective, but it’s important to select the method that works best for you. The standard ketogenic diet (SKD) is effective for newcomers, while the high-protein ketogenic diet is ideal for physically active individuals. Finally, the targeted ketogenic diet (TKD) is tailored for athletes engaging in high-intensity exercises. The beauty of the keto diet is its flexibility and scalability. Regardless of the method you choose, always keep in mind that to remain in ketosis, you must keep an eye on your daily carb intake. The keto diet is not a one-size-fits-all solution, and it should always be adopted in consultation with your medical professional.
In summary, the benefits of the keto diet for weight loss are numerous. Besides helping you lose weight quickly, it can also help you maintain easy blood sugar regulation and reduce inflammation. It can also help individuals experiencing epilepsy, type 2 diabetes, and acne. With so many advantages to adopting a keto diet, it’s no wonder why it’s grown in popularity in recent years. Make sure to speak with your doctor before starting any new diet.