Get ready for an easy weight loss, friends! All you need to do is adjust your blood sugar and insulin levels. Keto diet does it in a matter of days, and you can quickly start losing extra pounds and centimeters at the waist! Below we provide six tips on how to lose weight in 2 weeks with a ketogenic diet.
Are you ready? Then let’s start!
Eat when hungry. Only when hungry
The most common mistake starting on a keto diet is to be afraid of fats. Carbohydrates and fats are the primary sources of nutrition for our bodies. You still need at least one of them. Avoiding both carbohydrates and fats, you will begin to suffer from hunger, and eventually, quit your diet. The solution here is straightforward – eat healthy fats until you are full. What to eat on a ketogenic diet for weight loss? In particular, fish, butter, eggs, bacon, etc.
Especially at the beginning of the journey, avoid the feeling of hunger. Over time, you will be saturated much faster, and your body will turn into a fat-burning machine! On the other hand, avoid snacks and overeating. Listen to your body and give it energy if and only if it asks. Skipping meals is entirely normal! Just do not eat if you do not feel hunger.
Eat organic foods
Another typical mistake that people make on a low-carb diet is the use of supposedly “low-carb” foods.
Today, marketers are struggling to sell us substitutes for typical sweets, saying that they do not contain sugar – even sweets, cookies, bread, and more. Do not fall for these tricks! Typically, these foods are full of carbohydrates!
Remember: an effective low-carb diet should be based on real food – the one that people ate for thousands of years. It is meat, fish, vegetables, eggs, oils, nuts, etc. It is a sample ketogenic diet menu for weight loss.
Measure progress and be patient
Tracking progress in losing weight is sometimes a very deceiving process.
Firstly, at the initial stage of the diet, you will quickly lose weight, and after having great ketogenic diet results in 2 weeks, this process will slow down. It is normal because the body will get rid of excess fluid, which is held up by carbohydrates and will begin to burn fat systematically.
Secondly, daily weight measurements may not be indicative, as we are all living organisms, and we are characterized by small fluctuations in the amount of water in the tissues due to various factors – from stress to menstrual cycles. Moreover, if you add regular exercise to your regime, then you will grow muscles that are significantly heavier than fat. Under severe stress, weight may even increase, while the percentage of fat will decrease. Use a ketogenic diet weight loss calculator or ketogenic diet app to maintain the right proportion of carbs and fats.
Give yourself some time. Do not weigh yourself more than once a week; regularly look in the mirror, periodically measure your waist, etc.
Less stress, more sleep
One of the keys to losing weight is the correct daily routine and the absence of stress.
These things are connected because they equally affect our bodies from a hormonal point of view. They cause an increased release of the stress hormone cortisol, which, in turn, significantly increases appetite and can lead to weight gain. Try to reduce the amount of stress in life. Meditation, yoga and more can help you.
It is also worth adjusting the daily regime to get enough sleep. Desirable every night.
To do this, follow several simple rules:
- Lie down at the same time;
- Do not drink coffee after two in the afternoon;
- Limit alcohol consumption;
- Do not exercise at least four hours before bedtime;
- Spend at least 30 minutes in the fresh air every day.
Intermittent fasting
It is a real “superweapon” for those who want to lose weight and stay in great shape for the whole life! The name should be interpreted quite literally – you need to starve periodically. There is no specific time every day. The most common protocol is 16/8. It means the following: for 16 hours a day, you starve and eat food for the remaining eight.
For example, your first meal is at 10 in the morning. So the last should be later than six in the evening. You can choose absolutely any food gap – the main thing is that it suits your daily routine and lifestyle. Many people select later intervals so that the last meal was in the evening to have dinner with family.
When we eat, the body receives more energy than it needs at a given time. Part of this energy should be stored for later use. Insulin is a crucial hormone involved in the distribution and storage of power derived from food. After any meal, the pancreas produces insulin, which distributes and stores excess energy.
In particular, it stores glucose obtained from carbohydrates first in the liver and muscles, and then the excess in adipose tissue. When we do not eat, the body begins to expend energy, first from glycogen stores, and then from fat depots. Thus, our body is always in one of two states – either energy conservation or expenditure. When the intervals of food intake and fasting are balanced, the balance of energy in the body is maintained, and there is no reason for the accumulation of excess fat. These are the health benefits of a ketogenic diet.
Exercises
You are probably wondering why the item of training is the last. The fact is that this topic is much overestimated in terms of weight loss. Of course, going to the gym and increasing your overall level of activity will have a positive effect on your health and well-being, but there are things you should take care of first. So, for example, if you eat burgers and drink with sweet soda, then even daily hard training will not help you lose weight.
Nevertheless, if you include all the previous points into your life and add regular training to them, the results will be much better! Start with a simple one – daily walks, a bicycle, dancing – everything your heart desires!
Conclusion:
If you want to lose weight, eat fewer carbohydrates. For 150 years, nutritionists from all over the world have been practicing such diets in many variations. Yes, they all work. However, today we know that it all comes down to energy balance: consume fewer calories than you spend. One of the main advantages of low-carb diets – you will always be full, just follow the ketogenic diet rules. Even without counting calories, in 90% of cases, people begin to consume less by switching to such dietary regimes.
Getting rid of fat is not a quick process; it can take from several months to a year. Just follow a diet and enjoy your life!
Please tell us, have you practiced ketogenic diet? What was your best result in two weeks?
