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How to lose weight with the keto diet?

 



How to lose weight with the keto diet?


Through these basics, which we will learn about through our article, it will enable you to follow your diet until you achieve your goal of losing weight and improving your general health.


If you have been following the ketogenic diet for a short time and are unable to continue, then we will explain to you why this happens, and explain to you the best ways to help you achieve broad changes in your lifestyle and diet with ease without having to abandon them.


How to lose weight with the keto diet 1




The beginning is always difficult in everything, as you will have to build a lot of new healthy habits that differ from your habits that you have been used to throughout your life, and you also need to develop a diet plan, in addition to cooking food in a different way.


As a result of these changes in the diet and our lifestyle habits, many people find that continuing the ketogenic diet is difficult, which makes them abandon it and return to their previous diet.


What are the most important tips and rules that can be followed in order to help you stick to keto for a longer period of time?

Make a plan and stick to it

If you want to succeed in your diet or anything else in your life, then you have to put a complete and detailed plan to do so and stick to it as much as possible.


 Having such a plan in the diet makes you know the right direction that leads you towards reaching the goal that you want, Achieve it, and you will know at what stage you have reached and how long you have left to reach the main goal.


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The keto diet is a change in your lifestyle, not a quick fix

Giving up carbohydrates in your diet and reducing the amount of sugars you eat is a new way of eating foods, not as some people think it is a simple and temporary change that is made for several weeks and then left.


In order to be able to lose weight and maintain these results, you should consider this diet a long-term plan, and it is a way to drastically change your intake of all foods.


The biggest mistakes that many make when they follow any diet is that they follow it for only a few weeks or for a period of time, then stop doing so, and this is what makes them lose the results they achieved and gain weight again.


You should know that the keto diet is not a temporary diet, but rather that you should continue to follow it for a long time.


But after you lose weight, you can switch to another diet that helps maintain the results you have achieved. Such a diet that monitors the types of foods you eat.


This is the main factor in maintaining your weight after completing the keto diet.


How to lose weight with the keto diet 2



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Be realistic in your thinking

When you gained weight, it happened over a long period of time, and you definitely haven't gained weight in two weeks.


Therefore, you should know that you will not be able to lose weight in two weeks either, but your goals should be more realistic and work on them until you achieve them.


Some people can lose 5 kilograms of weight during the first week of the keto diet, while some people lose less than 2 kilograms in the first week.


But in general, losing 2 kilograms each month is a reasonable rate, and most people can do so if you follow the ketogenic diet carefully and stick to what this plan says completely.


Also, remember that at first you will lose a lot of weight, and the rate of weight loss will be rapid, but as the diet advances, the rate of weight loss will become much slower the closer you get to the goal.


In the first week or early days of the ketogenic diet, you will lose weight very quickly and this may seem like a stimulus to you, but what you lost was really the extra water that was building up in your body.


 As we know, carbohydrate molecules bind with water molecules inside the body, and when your body loses carbohydrates, it also loses accumulated water.


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Physical movement more than usual

Although diet is very important for weight loss, you shouldn't underestimate the importance of physical activity and movement.


Because intense exercise for a long period of time may make you feel more hungry than usual, and this negatively affects your diet.


However, moderate exercise or simple endurance training can help you achieve greater calorie deficits and maintain your muscle mass.


This means that moderate exercise and adherence to a ketogenic diet plan will help you effectively lose weight.


During the first weeks of the keto diet, you may experience a bit of fatigue and exhaustion and perform very poorly when you exercise, but this is normal, and it is a condition that occurs as your body searches for a new energy source after the intake of carbohydrates has decreased.


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It tolerates negative side effects

It is normal to suffer during the keto diet from some problems and side effects such as fatigue and feeling hungry for a period of time.


We know that a ketogenic diet helps effectively control appetite, but that doesn't mean you will never feel hungry, Every now and then hunger is something that can happen, so be prepared for it.


You should get used to it, and the best way to achieve this goal is to create a plan to deal with feeling hungry so that you will not give in to your cravings and indulge in large amounts of food.


To achieve this, you can eat a snack that contains few carbohydrates to reduce the shortage of sugars inside the body, in addition to the necessity to eat main meals on time and drink an adequate amount of water.


The symptoms that people experience at the start of the ketogenic diet are very similar to those that people experience when they have the flu, so doctors call it keto flu, and these symptoms last for several days, and the body also needs several weeks to adapt to using fat as an energy source instead From carbohydrates.


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Get information and find support

There are a large number of resources on the Internet that help provide the necessary information.


 You may find that the ketogenic diet is very difficult because it requires many restrictions on the diet, but with the availability of information on the Internet, the task will be much easier.


I am always looking for new ideas to help stick to your diet and diet, as well as ways to overcome problems that you may encounter. Often, most people will have these problems and you will find solutions to them online.


It is also important to seek the support of family and friends, but it will be more beneficial to find a community or people who have lived your experience.


Such communities can be found on social media sites such as Facebook, there you will find many groups and individuals who have tried the keto diet and have many ideas and tips about adhering to it and solving its problems, be sure to review the group rules.


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Make sure to stick to the ketogenic diet plan

Don't rely on willpower and motivation in order to lose weight, it will not always help you, you should have a plan and stick to it always.


Always, plan your meals in advance so that you have time to prepare them, and prepare a list that includes the foods that suit you and which you prefer to eat, this will make the keto diet a lot easier.


Create your own plan that includes exercising in moderation and regularly.


Keep in mind the importance of snacking, especially if you feel very hungry between main meals, and make sure you don't eat these snacks due to boredom or stress, Only eat snacks if you feel hungry.


Also, you should have an eating plan when you go out with friends, This is in order to avoid eating foods rich in carbohydrates on the keto diet.


Be realistic and accurate when setting your plan, just saying that you want to eat healthy is not enough to achieve the goals, rather your plan must be clear and specific.


 such as saying (I want to eat healthy foods that contain few carbohydrates per day) This will be easier and more Accuracy, too, the keto diet plan should include regular moderate exercise.


You should carefully write down your cooking and exercise schedule so that you do so when the time is right.


 This helps you stick to your plan better than following the ketogenic diet without a specific plan and schedule.


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Make the Keto Diet simple, easy, not complicated

Don't overestimate your estimates and options, you don't need to buy all of the low-carb food in stores to achieve your goals.


Think of the keto diet as much less complicated and simpler than you thought, sticking to only the basic things and tweaking them as needed, this will ensure that you achieve your goals effectively.


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Make your home clear of unhealthy, high-carb foods

You should get rid of all foods rich in carbohydrates that can cause you to get out of ketosis, as these foods are tempting and you will have to eat them if you have them at home and within reach.


If you live with other people, you have to tell them that you need to stay away from unhealthy foods that contain a lot of sugars, for the keto diet to succeed.


Ask them to not store these high-calorie foods and snacks near you, as you are unlikely to be able to resist them if they are in front of you.


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finally

For many people who follow the ketogenic diet find it difficult, strict, and complicated, which is why, they give up after several days, and you are likely to encounter the same problem as well.


But with enough objectivity and realism in your goals, your Keto Diet plan will likely be more effective.


You shouldn't think of a keto diet or a low-carb diet as a short-term diet, but rather a long-term change in healthy lifestyle and habits.


It is not a super method to lose weight, but rather requires a lot of planning and commitment to achieve your desired goals.


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At the end of the article, I ask everyone to benefit from this topic, and be interesting, and thanks to everyone.














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