How to Lose Weight on a Keto Diet?

The Keto Diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. But what are the right tips to follow on a keto diet? The tricks one must know on a ketogenic diet. Through this article, we will answer all these questions.

Tips to follow on a keto diet without driving yourself crazy.  

1. Don’t Plan Your Meals

People on keto diet experience an overall decrease in their appetite. So don’t plan on usual three meals a day as you might want only two. This appetite suppressant effect can take from a few days to a few weeks depending on the individual genes. 

2. Drink Water

Staying hydrated is one of the most important rules of ketogenic diet.  

Begin your day by consuming at least 8 to 16 ounces of water. This will allow your body to rehydrate immediately and begin its natural cycles. Throughout the day, you should aim to drink about half of your body weight in ounces. 

A 150-pound individual should try to drink at least 75 ounces of water during the day. That may seem like a lot but it’s less than 10 cups. 

Stay hydrated and the weight will reduce. 

3. Always Use Olive/Avocado Oil 

Olive oil and avocado oil is high in monounsaturated fatty acids (healthy fats). Vary your fat intake on a ketogenic diet. Reduce saturated fat intake as they are dairy and animal products. 

4. Exercise

Doing high-intensity exercise regularly helps to stimulate the glucose transport molecule found in the liver and muscle tissue known as the GLUT-4 receptor.  

This receptor is responsible for removing sugar from the bloodstream and storing it in the liver and muscles as glycogen.  

Performing regular exercise doubles the concentration of this protein in the liver and muscles. 

You can follow this exercise routine 

• 20 minutes yoga

• 30-minute walk

• 20 minutes tai chi

• 30 minute light elliptical exercises

• Resistance band strength training 20 minutes

• 30-minute walk or low-intensity exercises like dancing or gardening

5. Protein

Avoid consuming too much protein. It leads to the body’s conversion of amino acids into glucose. This process is known as gluconeogenesis. It will make you regain your lost weight. 

Therefore, cut your protein portions to half. 

6. Constipation

Constipation leads to increased stress hormones and blood sugar pulling your body out of ketosis. 

One must eat fermented foods such as kimchi, coconut water, kefir, and juicing your own fresh green drink daily can help you improve any electrolyte imbalance you may be having. 

Taking a magnesium supplementation with plenty of purified water daily can also help. 

7. Pink Salt 

 Each teaspoon of pink salt is equivalent to 2 grams of sodium.  

 You can add sodium to your diet in the following ways 

1. Eat sprouted and salted pumpkin seeds for a snack or salted macadamia nuts.

2. Add sea vegetables to dishes like kelp, dulse, and nori.

3. Add ¼ tsp of pink salt to every 8-16 oz glass of water throughout the day.

4. Drink soap throughout the day.

5. Consume naturally low carb foods containing sodium such as celery and cucumbers.

6. Generously add pink salt to your meals.  

8. Intermittent Fasting 

  Intermittent Fasting Tips 

• Consider a “building phase” which is the time between your first meal and your last meal to account for 8 to 12 hours.

• Begin with a 12 to 16 hour “cleansing phase” that is the time between your last meal and your first meal.

• Consume organic coffee (or green tea) prepared with MCT oil, coconut oil, and/or grass-fed butter to boost ketone production and stabilize blood sugar.

• Hydrate with purified water and plenty of organic herbal teas.
  
  

9. Fat-rich Sauces 

Go for fat-rich sauces like pesto or lemon-cream sauce. It will add flavour in your meals so that you don’t get bored. 

10. Carbs 

One must choose the best carbs. Nutrient-rich carbohydrates can be found in non-starchy vegetables and fruits like lemons, limes, berries, and granny smith apples. 

Find a balance in the types of carbohydrates you consume. 

Choose the carbohydrates wisely. 

Know how many carbs are there in your veggies.