The ketogenic diet has gained popularity in recent years for its quick and easily visible results for easy and durable weight loss. It is also less restrictive compared to other diets like Atkins or South Beach. Moreover, there are also other benefits such as improved mental clarity and focus and just an overall increase in energy.
Millions of people have tried keto and finally successfully lost weight and have since never looked back. If you want to maximize your weight loss while in keto, then stick around for some tips you can implement right now.
Understand the ketogenic diet.
This may be a given but a lot of people who are trying to lose weight just jump on the bandwagon without knowing what they’re getting themselves into. Because of this, they end up failing and giving up the diet without achieving their goals. They often go into a cycle wherein they try a diet, not see results, quit, then try another diet, and so on…
Don’t be that person. The ketogenic diet is a powerful diet that’s certainly new to some of us. Thus, we need to research the diet ourselves before trying it. Don’t rely solely on your friends or family members’ advice. It is essential you get the information first hand so you know exactly how the diet works.
Practice intermittent fasting.
Intermittent fasting, unlike the ketogenic diet, is a schedule of feeding. It doesn’t tell you what to eat but instead tells you when. If combined with keto, it can bring powerful weight loss results. So if you want to maximize your weight loss, you should try incorporating intermittent fasting.
You may also think that intermittent fasting would be challenging if you are on keto. However, you will be surprised that it isn’t as difficult as it seems. If you follow the common 16-8 method; where you fast for 16 hours and have 8 hours as an eating window, it won’t feel too restrictive.
Simply stop eating at 7 PM. Most of your fasting will occur during your sleep. So if you sleep at 9 PM and wake up at 6 AM, that’s already 9 hours of fasting down. You can have plain black coffee for breakfast and wait until 11 AM to have your first meal of the day.
Incorporate exercise into your regimen.
Keto may have caught your attention because people usually say you don’t need to exercise to lose weight if you are on keto. That is absolutely correct – plenty of people achieved their goals without lifting any weights or running a mile.
If you don’t already know, your weight loss depends 80% on your diet and just 20% from exercise. If you eat a 200-calorie slice of cake, running for miles to burn it off won’t work as our bodies don’t work like that.
However, if you are on keto and are already low in carbs, you can benefit from light to moderate exercises. You can do this 5 times a week or when you already feel comfortable to do so. This will keep your metabolism up and prevent weight loss plateaus people usually experience from abrupt weight loss.
Watch your keto desserts.
Because of keto’s increasing popularity, there are now plenty of resources online that tell you how to cook and bake keto-friendly desserts. From cheesecakes, chocolate cakes, cookies, pudding, shakes, and smoothies – keto desserts are everywhere.
Keto-friendly is often used as a catchword. Keto-friendly doesn’t equate to no calories or healthy. Thus, you should still eat these desserts in moderation
Oftentimes, you also underestimate the number of calories in these desserts. They may not include carbohydrates but if they are high in calories, you may not reach your caloric goal for the day.
If you are not craving sweets, it’s better just to skip these desserts although they are keto-friendly. These desserts are only good if you are battling a sweet craving because it’s a better alternative to the usual desserts. However, it doesn’t mean that you have to eat them with every meal.
In keto, it is important to not restrict yourself from the food you eat. However, if you truly want to maximize weight loss, it is in your best interest to watch your dessert intake. Don’t overindulge just because they are ‘keto-friendly’.
Keep track of your calories and macros.
We know that you probably chose keto because you know it doesn’t involve a heavy reliance on calorie counting. However, let’s not forget the science behind weight loss. You should not eat way more than your body needs. If you truly want to maximize your weight loss, you should certainly try tracking your calories and macros.
Your macros are your macronutrients – carbohydrates, proteins, and fats. You can use a free smartphone app to make counting easier. If you feel like this is too restrictive, you can still lose weight without doing this. However, if you are stuck or just want to make sure you lose weight while on keto, it is better to watch out for your caloric intake.
Moreover, also watch out for keto killers or keto creeps. These are foods that bring you out of ketosis because of their unseemingly high carb or protein content. Most of these foods may seem keto-friendly but are really not. This includes fruits like banana, apple, cherry; legumes with high protein content; low-fat milk, etc. If you are unsure, you can always look up the nutrition facts of these foods.
Keep yourself hydrated.
Never neglect hydration when it comes to weight loss. If you are burning fat, you are also tremendously losing water. Thus, make sure you are drinking at least 8 glasses of water per day.
It’s recommended to drink plain water only if you’re on the diet. However, having some sugar-free drinks is fine once in a while to keep you going. Hydration also helps curb your appetite as sometimes thirst may be interpreted as hunger.
Moreover, staying hydrated improves your bowel motility – something you should also consider if you are trying to lose weight. Some people who are on keto struggle with constipation. If you are not hydrating yourself properly, you might make constipation worse. Your bowels need water to reabsorb to make sure you are able to pass your food comfortably and easily.
Don’t forget the non-diet aspects of weight loss.
We get it. You have probably attempted to lose weight a bunch of times in the past and unfortunately failed. Then, here comes the keto diet promising you amazing results without restricting yourself and killing yourself in the gym. You may be so into dieting and weight loss that you forget that there are other aspects of your life that will affect your weight loss.
First, get as much sleep as you can. Sleep is the best way to recharge and help our bodies heal from the day’s stress. Make sure that when you are trying to lose weight, you are also getting enough sleep so your body won’t feel ill. When you remain healthy, you have more time to stick to the diet to see the results.
Second, consider your life’s major stressors. Stress is inevitable in anybody’s life. However, what we can control is how we manage the stress. You might not believe it but stress may impede your weight loss.
Some people are stress eaters and tend to crave more food while stressed. On another note, some people’s bodies just try to hold on to the fat when they are stressed. Either way, stress doesn’t help you in your weight loss journey.
Lastly, don’t forget your body’s overall health. If you have any existing medical condition, it is advised to consult with your physician first about how long or aggressive you can get with keto.
Be patient and trust the process.
A little bit cliche but should never be forgotten. Stay patient throughout the process. Remember that a lot of people don’t lose weight from keto or any other type of diet because they fail to stick to it. Thus, if you are not patient enough, you won’t even get past the point where you can see actual results.
Just be consistent with your routine and don’t overthink your keto diet. If you know you are following the diet religiously, then you should go on with your life as normal. Later on, you’ll just realize that you lost the weight. Don’t be obsessed with the numbers.
Don’t weigh yourself every day. It’s recommended to weigh yourself once a week or every other week. This is so you can feel more relaxed and not be reliant on numbers.
The keto diet is an excellent eating lifestyle to follow if you are having a hard time shedding off those pounds. However, not a lot of people maximize their weight loss benefits from the bat. Following the tips above should help you achieve optimum weight loss in no time. Some of these things may seem obvious but you could just be overlooking them.