Best Foods To Eat On Keto To Lose Weight Fast Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

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Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

For anyone more than 12 weeks on a diet, the answer to fat loss would be to eat a healthy 40-40-20 macro ratio diet with a calorie deficit of about 1000 to lose about 2 pounds per week. But you don’t have 12 weeks to shed that last layer of body fat that’s keeping you from showing those abs you’ve been working so hard for in the gym day after day.

The answer to your fat loss prayers may come in the form of CKD or the cyclical ketogenic diet! Now, while this diet has extended periods of “low carb” with short feeding periods scheduled, it in no way seeks to give the perception that carbs are harmful. Let’s face it, pretty much every fitness model and contestant uses carb manipulation in their nutrition plan at least a few times in their photo shoot or show prep, and your day at the beach in the sun is your show day, right? ?

Why Ketogenic Diets?

The rationale behind the CKD or cyclical ketogenic diet is actually quite simple. Since carbohydrates are your body’s main source of fuel, limiting your intake of carbohydrates will force your body to use other stored energy for fuel to perform bodily functions. This energy will largely come from your own body fat stores! However, there is a small obstacle on the way to the perfect fat loss diet. The human brain cannot run out of fat, it needs carbohydrates in the form of glycogen or some other suitable substitute to function properly and at full capacity. This substitute will come in the form of ketones. Ketones are the byproduct of fat that is mobilized and burned for fuel by the body. These ketones can also be used to perform some important bodily needs such as brain function. Another benefit of using ketones for energy is that instead of excess ketones being stored as body fat like carbohydrates, the excess ketones are excreted through urine. “Ketostix” is actually one of the best all-around ways to check if your body is in ketosis.

Ketogenic diets also control insulin levels. Insulin is a hormone released by the pancreas that is used to transport carbohydrates in the form of sugar through the bloodstream to the muscles and liver to be stored as glycogen. When these stores are full, this hormone also helps store excess carbohydrates as body fat. Knowing this it’s not hard to see why controlling insulin levels through low carbohydrate intake keeps your body in fat burning mode due to the fact that there are no carbohydrates entering the system, which keeps insulin production to a minimum. .

Some of the benefits of a ketogenic diet include:

– Increased body’s ability to mobilize fat as fuel

– Decreased hunger thanks to fats that have a satiating effect

Disadvantages of ketogenic diets

Now there are some definite drawbacks to a low-carb diet that many skeptics will bring up and, truth be told, may be deal-breakers for some, although most of these side effects will disappear altogether after the first two weeks of dieting.

Some of these side effects are:

– Brain fog during the transition period from carbohydrate to fat metabolism also known as the “Metabolic Shift”. This is when your brain is learning to use ketones for fuel.

– Poor performance in the gym as your body cannot store or use ketones in the same way that glycogen essentially depletes your body’s “Fast Energy” stores.

– Fatigue and dizziness.

– Constipation due to lower fiber intake, although most of these diets make green vegetables an “unlimited” dietary choice.

– There are also studies on both sides that support the fact that cholesterol levels will rise on this diet.

I have felt the effects of each of these symptoms and as stated earlier most if not all of these symptoms will subside. The biggest problem and headache for many serious strength trainers and athletes is poor performance in the gym. Your gym weights will decrease during this diet and you won’t be able to sustain the same intensity as if you were eating higher amounts of carbohydrates. While I would never recommend this diet to an athlete or anyone in any type of competitive sport, it does have its place among purely fitness and atheist athletes where performance is judged on how good their body composition is.

Even if fitness competitors aren’t measured by strength, that doesn’t mean a diet can ruin and deteriorate muscle tissue that took years of hard work and sweat. This is where “Carb Up” day comes into play. Once or twice a week there is a day scheduled where you can ingest carbohydrates to replenish your muscle glycogen allowing you to train harder over the next couple of days, as well as giving your mind and fuel a rest from the resulting stiffness this diet.

Now that we’ve discussed the pros and cons of a ketogenic diet and how we can turn it into a cyclical ketogenic diet, I’d like to dive into how to follow a keto lifestyle and boost your fat burning metabolism.

There are many variations and strategies for getting your body into ketosis, but they all have a generally common set of guidelines:

– Eat as few carbohydrates as possible (between 0 and 50 net carbohydrates)

– Stick to a macro ratio of 60% fat, 35% protein and 5% carbohydrates

– Eat your fiber! “Net Carbs” is composed of Total Carbs – Fiber. Fiber is vital in keeping your plumbing in order!

– Plan a carb-heavy day on the weekend. I also like to use this day to eat my cheat meal.

As with all diets, this one may not be right for everyone. Some people just can’t make it through the first 2 weeks of hell, while others don’t like the types of foods that are implicated in the diet such as eggs, meat, and nuts. BUT! If you can tolerate the metabolic change and somewhat lacking food choices, this diet may be the best way to lose fat fast. While many have followed this diet successfully and over long periods of time and have had great results, I would not recommend sustaining this eating style longer than necessary to reach your body fat goal.

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