The main principle of the keto diet is to consume a diet that’s very high in fat. You’ll be required to consume 75 to 80 percent of your daily calories in the form of fat.
Fats that are recommended in the keto diet are:
- Avocado Oil
- Chia Seeds
- Coconut Oil.
- Fatty fish (Mackerel, salmon, sardines, halibut, etc.)
- Greek Yoghurt
- Nut Butter
- Nuts a
- Olive Oil
There are many other foods besides the ones listed above. You’ll need to do your research and see what they are. What matters is that your diet is comprised of these foods and that you follow the macronutrient guidelines religiously.
20 to 25 percent of your calories will come from protein.
In the keto diet, you’re only allowed about 20 to 50 grams of carbohydrates daily.
Most people will not be able to wrap their heads around the fact that they need to consume so much fat. They’ve been led to believe that eating fatty foods makes you fat and raises your cholesterol levels.
However, just by observing the obesity epidemic plaguing the US, we can tell that most people don’t have a clue about fat loss. Eating fat actually encourages the body to lose fat.
When most of your diet is fat, two things will happen. Firstly, your body starts adapting and realizes that it needs to use fat for fuel, instead of the glucose that it is used to consuming. So, it get’s it’s calories from fat.
Secondly, it realizes that since it’s getting ample amounts of fat, it doesn’t need to stubbornly cling on to its fat stores for future use. It will then be more willing to shed the stubborn pounds.
So now, you have a body that burns fat for fuel… and it sheds the excess fat much faster. This is the best place to be if you want fast and effective weight loss.
The reason so many people struggle to lose weight is because they’re battling their bodies. The body is burning glucose for fuel, instead of fat… and it doesn’t want to let go of the fat it’s holding on to.
The keto diet solves these problems very swiftly.
Do note that while the keto diet works wonders, the principles of weight loss remain the same. You’ll need to be at a caloric deficit of 500 calories a day. You can check your calorie numbers here: https://www.freedieting.com/calorie-calculator
Even on a keto diet, if you consume more calories than you burn, you’ll gain weight. So, you must be at a caloric deficit.
Once you’re expending more calories than you consume, your weight will come off much more easily, and it will mostly be fat. You’ll lose a good deal of water weight too, because carbs hold on to water.
Your body will become leaner, more vascular and turn into a fat burning machine. It will take anywhere from 4 to 7 days to reach ketosis, depending on the individual and their compliance to the diet.
Once you reach ketosis, combine your diet with intermittent fasting and a regular exercise program and you’ll shed all your excess fat in no time at all.