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Do you want an unconventional way to lose weight without needing to go to the gym? If you are, then the Keto diet is probably your best bet. Not saying that hitting the gym is a completely bad idea as it can help you tone up and look awesome, however, if you’re one who prefers not to workout, then this diet is still something you can do to burn fat.
What is the keto diet?
The keto diet is a low carb, high fat and moderate protein diet. This means that you need to adjust your eating in such a way that most carbs are drastically reduced and more healthy fats are added in.
As popular as the keto diet has become due to the results so many people get from doing it, there are some things that are often forgotten. These are the keto rules you should thus follow in order to lose the weight and feel better overall.
Track your macros
For a beginner, you probably will not know the number of calories present in some foods. You will need to keep track or count your macros which include carbohydrates, proteins, for a few weeks in order to ensure that you’re doing it right. After all, as great as the keto diet is for burning fat, often times many people seem to not see any results because they’re eating too much of one thing or too little of something else. Keep in mind that on the ketogenic diet the counting your macros will help you eat correctly so that you burn fat and get down to your goal weight.
If you would like a simple way to count your macros, you should check out this Digital Kitchen Food Scale that can help you count your macros on Amazon.
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Cut carbs to under 25 grams per day
Eating too many carbs can make you gain weight or make it very difficult for you to lose weight. This is one of the main reasons why the carns are reduced on the ketogenic diet. After all, cutting carbs has been the ultimate weight loss trick for years.
When you reduce your carb intake your body goes into a state of ketosis.
According to Medial News Today
This ultimately helps you lose weight. While it is not advisable to totally abolish carbs from your diet as it gives you the necessary energy to face the day, it is imperative to reduce it to 25 grams per day which is a healthy quantity.
Eat plenty of healthy fats
As a beginner to keto dieting, it is advisable to consume more healthy fats. It is necessary to note that there are healthy fats and unhealthy fats. On the keto diet make sure you include healthy fats like avocados, fats found in red meat, ghee, creams, eggs, chia seeds, flax seeds, MCT oil, coconut oil, fish, fish oil, etc.
Eating these will make sure that you’re making healthier choices on the keto diet and most of these fats will help you feel fuller for longer which is great.
Be mindful of packaged keto foods
These kinds of foods or snacks can be and sometimes are very deceiving. Therefore, as with any packaged food that you plan on eating, read the labels to ensure that you’re not eating too many carbs, or added sugars or proteins. Of course, not all packaged keto foods should be avoided, but, it pays to be mindful of what you’re planning on introducing to your diet. Here are some ideas you can choose from:
Moderate cheat meals
A good cheat meal every once in a while isn’t completely bad and likely won’t derail your weight loss efforts. However, if you’re having cheat meals weekly, this can definitely hinder your progress.
Many people claim that cheat meals have helped to boost their weight loss efforts, however, it is advised to moderate these. Having a cheat meal every now and then an help you get rid of the feeling of deprivation, which can, in turn, help you focus more on the keto way of eating.
However, if you’re the type of people who lack self-control, staying away from cheat meals is probably your best bet until you’ve mastered self-control.
Drink a lot of water
Water is the most important factor in any diet. Apart from the well-known benefits of being a cleansing agent and helping with your metabolism, water helps in weight loss. Studies have shown that plenty of water in the body reduces the level of fat deposits while lack of water does the reverse.
Water helps your liver to function properly. When your body is not getting enough water, it goes into self-preservation and retains the little water it finds. Water retained can be seen in the face or the skin or the neck. This can make you look and feel like you’re gaining weight.
Your body only releases the water retained when it no longer has cause to keep it i.e when you’re drinking enough. Therefore, is very important to drink a lot of water, particularly if you’re constantly weighing yourself using a scale.
It is also necessary to drink a lot of water on the keto diet because it also helps to suppress hunger. That way, you can feel fuller for longer and you can then crave less food and eat less.
Cook at home as often as possible
Cooking at home has a lot of benefits. Apart from the fact that it helps you steer clear of processed foods which usually have high levels of carbs and fats, it also helps you to master portion control.
When on an eating plan as sensitive as the keto diet, it is very important that you know exactly what you’re eating so that you avoid sugars, carbs, and too much protein. Therefore, strive to eat homemade foods at least 90% of the time.
Try keto + intermittent fasting
Usually, your body reaches a state of ketosis with fasting. Therefore, fasting coupled with the keto diet can give you explosive results! This is why it is advised that in addition to your keto diet, you should try intermittent fasting.
If you find that you’re not seeing results with just the keto diet, adding IF is a great way to see some progress. Intermittent fasting will help you to lose weight, improve your immune system, improve insulin sensitivity, improved mental clarity, and concentration, increase your energy and help you control and manage how and when you eat.
The keto diet helps you to lose weight fast, have better mental focus, increase energy levels, get better control of blood sugar. These two ways of eating are the ultimate duo when you’re trying to lose weight and become healthier! To learn more about intermittent fasting click here.
Follow a keto meal plan for peace of mind and less stress.
New diets can be a hassle. More often than not, people on a keto diet have difficulties with what to eat. Particularly because the keto diet has so many restricted foods that have become the norm for the average person. Therefore, when starting out, it is highly recommended that you follow a keto meal plan. This will not only help you save time, money and cut through all the ‘noise’ when it comes to what you should and shouldn’t do on the keto diet, but, it will also help you to have peace of mind and follow a plan that has proven to work for thousands of people before you! Check out this cheap keto meal plan here.
Don’t overeat proteins
One of the things that are often highly overlooked in the keto diet is overeating proteins. On a keto diet that mandates that you cut off most carbs, many people can tend to replace their carbs with proteins such as eggs, chicken, beef, bacon, etc in order to feel full during meals.
The keto diet is a low carb, moderate protein, and low carb diet. This means that Eating too much protein can and will affect your weight loss if unchecked. Having too much protein will turn the protein into blood sugar in your liver through a process called glucogenesis, which could spike your insulin levels which your body can then use for energy instead of fat. This can stall your weight loss. Therefore, make sure that you’re sticking to your recommended macros so that you see the results you desire.
These rules are not exhaustive as there are many others. It is however imperative to follow these keto rules so that you can get the best results possible. Stick to them for a couple of weeks and you’ll all but find that they become a seamless part of your lifestyle. The keto diet works for thousands of people and it can work for you too if you do the right thing.