There are many strategies for losing weight. Some research on the Internet on "How to Lose Weight" will give you thousands of options, from intermittent fasting to "trendy" diets to ketogenic meal plans.
Either of these methods can get you down on the scale, but how many of them are going to keep those pounds from coming back in the long run?
Most people start a new diet when motivation is high. A few months later, the difficulties appear until your will is completely exhausted, and it becomes impossible to continue the diet.
I'll try to give you some answers to this question, with five "hacks" of the ketogenic diet for weight loss.
These “hacks” will not only allow you to lose weight, but will also prevent fat from reappearing in the long term!
Often people find diets too difficult because their expectations are too high. When you look for weight loss results on a ketogenic diet, you find incredible transformations that fill you with hope and inspire you.
What you don't see are the difficulties encountered, the strategies, and the subtle changes behind these results. You read all the time that the ketogenic diet allows you to lose weight very quickly, so you tell yourself that you are doing something wrong.
There are many ways to understand weight loss, but they all work according to a basic principle: keeping a calorie deficit leads to weight loss. (that is, spending more calories than you eat).
Ketogenic diet is one way to do it, but if it is not sustainable for you in any way (too restrictive, does not improve your health, or does not help you lose weight), then eat very little carbohydrates may not be the best solution for you (although it is the solution for the vast majority of people).
For those who would like to try the ketogenic diet, I recommend that you simplify this diet as much as possible. For example, following simple principles like "avoid high-carb foods", "eat mostly low-carb foods" and "eat more vegetables and less processed food" can cause weight loss for many people
The first hurdle you will encounter during your weight loss journey is the "keto flu". To put it simply, when we reduce carbohydrates below 50 grams per day, our hormone levels change, we lose weight thanks to the water that escapes from the body, and the main electrolytes are evacuated ( electrolytes are minerals with an electrical charge).
These changes lead to typical symptoms of keto flu (ketogenic flu) which can quickly give you a nightmarish view of weight loss.
Fortunately, many of these symptoms can be easily relieved by drinking more water and consuming more sodium, potassium and magnesium. If some of these symptoms still persist afterwards, then you will need to stimulate keto-adaptation in ways other than carbohydrate restriction.
Tips to Help you Get into Ketosis more easily:
a. Add MCTs to your diet. Studies have shown that fatty acids called medium chain triglycerides (MCTs) help increase ketone levels, which help you get ketosis faster and decrease symptoms of keto flu (ketogenic flu).
b. Harness the power of caffeine. Whether you drink coffee or tea, the caffeine inside will boost ketone production and make your ketogenic diet much easier. Try putting MCTs in your coffee for an incredible dose of energy, which will also suppress your appetite.
d. Do more sport. Any physical activity can help increase ketone levels when you are on a ketogenic diet. Low-intensity activities like walking or yoga can help burn more fat and fuel your liver with ketones.
If you want to read more about how to lose weight with keto, i highly recommended you Keto Weight Loss Challenge that will help you dive deeper in your keto challenge.
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