Speed Up Weight Loss on Keto Diet
A keto diet can be a powerful tool to help you lose weight, especially if you incorporate high-intensity exercise. However, it is important to keep in mind that the process of a ketogenic diet requires your body to burn through stored glycogen and fat for energy. This can cause a deceleration in your weight loss, but is completely normal and part of the process. To speed up your weight loss, try some of the following tips:
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Protein is a macronutrient that’s essential for muscle growth and repair. It’s also a key factor in helping you reach and maintain a healthy weight. To maximize your results on a keto diet, add more high-quality protein to your meals. Opt for lean meats, eggs, dairy, and plant-based proteins like tofu and legumes to meet your protein needs. Additionally, consider incorporating fatty fish into your diet, such as salmon, trout, mackerel, and bluefin tuna. They’re packed with heart-healthy omega-3 fatty acids, which can lower your risk of cardiovascular disease.
Incorporating an intermittent fasting (IF) routine into your diet can help you lose weight more quickly on a ketogenic diet. IF involves alternating periods of eating and fasting, which can help you manage your appetite, boost your metabolism, and speed up the fat burning process in your body.
How Can I Speed Up Weight Loss on Keto Diet?
Cardio exercises are a great way to burn calories and reduce your overall body fat. However, you should focus on low-intensity steady-state (LISS) workouts as opposed to high-intensity interval training (HIIT). LISS workouts are more tolerable for people new to fitness and burn more calories than HIIT, without the added benefits of lowering your blood pressure and cholesterol or increasing your heart rate. Some examples of LISS workouts include walking, swimming, cycling, and using the elliptical machine.
A large portion of a keto diet is comprised of vegetables. The nutrient-rich veggies contain tons of fiber, micronutrients, and antioxidants, while being low in carbohydrate content. Consume a variety of non-starchy vegetables like leafy greens, mushrooms, asparagus, cauliflower, zucchini, and tomatoes. You can also eat plenty of colorful berries, which are low in carbohydrates but high in fiber and vitamin C.
Proper hydration is essential for overall health and well-being, especially on a ketogenic diet where fluid and electrolyte balance can be affected. The Healthy Keto Diet emphasizes the importance of staying hydrated by drinking plenty of water throughout the day. Adequate hydration not only supports digestion and nutrient absorption but also helps alleviate common side effects of keto adaptation such as fatigue, headaches, and muscle cramps. Adding electrolytes such as sodium, potassium, and magnesium to your water or consuming electrolyte-rich foods like leafy greens, nuts, and seeds can help maintain electrolyte balance and prevent dehydration.
Eating too much fat can lead to weight gain, even if it’s healthy fat. This is because when you eat too much fat, your body uses the excess as fuel, rather than the more desirable muscle tissue. It can also strain your kidneys and promote the development of kidney stones. To avoid this, be mindful of your fat intake and measure out your portions.
A good rule of thumb is to eat about 3-4 servings of a food containing healthy fat per day. Some examples of foods containing healthy fats include olive oil, avocados, and nuts.