Keto Weight Loss: 5 Ways to Lose 10 Pounds in a Week on Keto 5 best Keto weight…
Keto Weight Loss: 5 Ways to Lose 10 Pounds in a Week on Keto 5 best Keto weight loss tips on how to lose 10 pounds in a week on Keto. The Keto diet is a very effective way to lose weight fast and burn fat. //pagead2.googlesyndication.com/pagead/js/adsbygoogle.js Even losing 10 pounds is possible on a keto diet. But one thing you want to ensure when embarking on a new weight loss diet is safety. And only with safe weight loss you can enjoy permanent success. Is It Safe to Lose 10 Pounds in a Week? The short answer is yes! Its completely safe to lose any amount of weight if youre doing it the right way. DR. Roussell Ph.D. explains this in simple terms. He explains when it comes to safe weight loss the difference between safe and unsafe is how you lose it not how much. While losing 1-2 lbs a week has been noted as a recommended pace there is actually very little to support the claim. //pagead2.googlesyndication.com/pagead/js/adsbygoogle.js Whether you lose 2 lbs or 5 lbs a week is not telling of the diets safety. The way you go about losing it is far more indicative. Let me illustrate. If you drink nothing but lemon juice and a dash of cayenne pepper for a week it would be an unsafe weight loss. On the other hand if you are eating a low-carb diet thats whole food based and nutritious its far safer and sound. And thats the principle of this one-week Keto weight loss plan. In this article I will focus on a healthy method to lose 10 pounds in a week following a Keto diet meal plan. To do this I created a 5-step Keto weight loss plan that allows up to 10 pounds or 4.5kg of weight loss in 1 week. Whether you are starting a keto diet for the first time or have tried it with no success follow this 5-step plan. Before we get to the actual steps lets review the basics of the keto diet. What is Keto? The Keto diet is a low-carbohydrate moderate protein and high-fat diet. Its a fat burning diet in a literal sense. Keto diet takes an aim at producing ketones a substance the body generates when its low in carbs. When the body produces ketones it enters a metabolic state called ketosis. In this state of ketosis your body burns fat for fuel instead of glucose. This is particularly great for fat and weight loss. //pagead2.googlesyndication.com/pagead/js/adsbygoogle.js In ketosis your entire body is pretty much run on fat 24/7. This is in comparison to many other diets where the bodys primary energy source is still glucose. In other words you dont get to necessarily burn off your fat. This is where the keto diet truly stands out from the pack. You can read more about it here Keto Diet Made Simple. Keto Weight Loss So how does this relate to weight loss and how proven it is? Keto diet is an effective weight loss diet that can tremendously improve your health. Its in fact a well-researched diet and supported by more than 20 studies (1). Whats more on a keto diet you can lose weight without counting calories. By focusing on reaching ketosis and switching the bodys fuel supply from glucose to fat you burn fat. Better yet the more fat you burn the more weight youll lose. Because fat loss takes the primary focus on keto weight loss you also get to reduce your risk of many diseases. Amongst many benefits keto is proven effective for preventing diabetes and insulin resistance. Its also often used as a part of seizure treatment. Without a doubt its a rare diet thats capable of shifting body chemistry for better. But in order to lose weight and reap the benefits the diet must be implemented correctly. Thats the catch of this diet. Its rigid and allows very little room for flexibility. When not followed with precision Keto diet not only shows no results but can also lead to weight gain. With that in mind here are 5 must-follow rules of keto to lose 10 pounds in a week. 5 Tips on to How to Lose 10 Pounds in a Week On Keto 1. Calculate Your Keto Macros Keto macros are the most important aspect of a Keto diet. They include the three nutrients your body needs in large amounts fat protein and carbs. Get them wrong and your chances of reaching ketosis are close to NONE! Getting your Keto macros ratio right is the key to achieving ketosis. Just to remind only when you reach ketosis youll burn fat lose weight on keto. The easiest way to calculate your keto macros is with a keto calculator. You can use our Keto calculatorto get macro ratios. The Keto Calculator helps you find the exact amount of carbs fat and protein you need to reach ketosis. This is the first step to reaching ketosis and losing weight on a keto diet. 2. Keto Fasting Keto diet can be paired with intermittent fasting (IF) for a greater weight loss result. While fasting may sound agonizing intermittent fasting is far from it. IF is simply an eating pattern that cycles between a period of eating and fasting. Its more of limiting your eating to 8 consecutive hours a day and not eating anything for the rest of 16 hours. The easiest example would be to start your first meal at 10 am and finish your last meal by 6 pm that day. So why fast? The purpose of doing a short-term fast is to deplete the bodys primary energy source glycogen. Lack of food intake for a period of time allows your body to use up its glycogen stores faster. This further allows your body to go after the stored fat and use it to fuel the body. This process is known as lipolysis. Its about your body breaking fats to produce free fatty acids which help create ketones. The longer you fast more of those fatty acids will be released and more ketone body you get to create. How does intermittent fasting and Keto work? To sum up Keto diet and intermittent fasting make a great pair especially for weight loss. Both designed to boost ketones levels in the body and work together to burn fat like crazy. Together they will help get to ketosis much faster. With all that much of a benefit its really no surprise there is now a fasting method called keto fasting. If you want to lose up to 10 lbs in a week take advantage of keto fasting and its effectiveness for weight and fat loss. 3. Watch Your Carb Intake Close One of the main reasons many keto dieters fail to lose weight is they consume too many carbs. If you are experiencing a weight loss plateau on keto this can be one of the reasons why. The keto diet is a strict low-carb high-fat diet designed to reach ketosis. To reach ketosis one of the condition you must meet is carb depletion. To accomplish this you must drastically reduce your carbohydrate intake. For many this means only around 5% of the total daily calories coming from carbs. If this doesnt sound like a big deal think again. 5% carbs can quickly be met with one apple or 1 serving of oatmeal. Its normal to have a bit of difficulty cutting out carbs when first adjusting to the ketogenic diet. If this is your area of challenge consider tracking your macros with a food tracker. MyFitnessPal would be a great app for food tracking. Also if you dont know how many grams of carbs you are allowed to have on keto be sure to find out using a keto calculator. Your total carb intake in grams depends on your calorie needs so you need to find your own allowance. Also there are many healthy foods that are high in carbohydrates and need to be avoided on a keto diet. Best examples of these would be vegetables. All vegetables bring nutritional values but not all are low-carb. Arm yourself with a list of veggies almost free of carbs and stick to them to stay in ketosis. 4. Keep Track of Your Calories If you caught me saying you dont have to track calories on keto earlier in this post you read it right. And its true. Keto is one diet that primarily focuses on burning fat by reaching ketosis. Calories take a back seat and in many discussions they dont even get brought up. But there is also another truth. Weight loss is directly related to the number of calories that goes in and out of your body. When trying to lose weight its critical to create a calorie deficit. This is true even for a keto diet especially when you are aiming to lose 10 lbs in a week. You can help foster weight loss by creating a calorie deficit on keto. On the other hand if you switch to a keto diet and dont watch your calorie intake youre unlikely to drop pounds. With keto diet being full of fatty foods like avocados nuts and dairy it helps to watch calories. Without your watchful eye they can add up quite fast and lead to weight gain. The best way to cut calories is skipping your keto snacks. If you are not particularly hungry dont snack. Also this is where keto fasting can help. By limiting the eating time you can limit your overall daily calorie intake. Keeping a food journal as well as downsizing your portion can help limit calories. The bottom line is this. When following any diet its important to create a calorie deficit to promote weight loss. 5. Exercise Daily to Burn More Calories Incorporating exercise into your daily lifestyle is vital when trying to lose weight. Again to drop pounds you need to burn more calories than you take in. Exercise is an excellent way to achieve this without needing to change your diet. But burning calories is not the only good exercise brings to your weight loss. You can also build lean muscles by working out. They not only tone up your body boost metabolism but also keep your weight off. While all types of exercise are helpful cardio and weight training aid weight loss the most. For cardio aim for 2 workout sessions per week. For strength training aim for another 2 times per week. Include full-body workouts with compound exercises that work multiple muscles at a time. Examples include: Burpees Squat to shoulder press Lunges with a side raise Plank to push-ups Creating a workout schedule and sticking to it is the best way to build a healthy exercise habit. Set a goal of three to four days a week and choose a time thats most convenient for your schedule. Remember consistency is what promotes healthy weight loss and maintain your muscle mass. Create a schedule you can stick to and dont over commit. No gym access? No problem! Try home workouts and bodyweight workouts you can do in your living room. Take Home Message Following the above tips will help you lose 10 pounds in 1 week on the Keto or ketogenic diet. The post Keto Weight Loss: 5 Ways to Lose 10 Pounds in a Week on Keto appeared first on Keto Diet Rule.
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