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There are many ways to lose weight fast.
But most of the nutrition regumes leave you with the feeling of permanent hunger and dissatisfaction. This is one of the most crucial reasons that does not allow us to stay on a diet.
Eating healthy is an important part of the weight loss process. The other thing to pay attention to is physical activity. But in this article, we will pay attention to the main points in nutrition the keto diet.
In this article we try to show 3 main steps of keto diet whose purpose is;
- to reduce your appetite
- do increase weight loss
- to improve your metabolism
Reducing carbs
The most important part of the keto diet is to cut carbs to a minimum. When you do it, hunger levels felt down, and you eat fewer calories. This way, your body burns fats for energy instead of carbs.
Another benefit of reducing carbs is the reduction of insulin hormone levels.
According to some nutritionists, it is possible to lose up to 10 pounds in the first week of the keto diet. This reduction includes fats and water drops. Some recent researches show that a low carb diet reduces appetite, and you eat fewer calories without feeling hunger.
Eat protein, fats, and vegetables.
Every meal must include a source of protein and low carbs vegetables. Try to eat 2-3 times per day. If you feel hunger – add one more meal per day.
Eating a lot of protein is a significant part of the keto diet. It is proved that a high protein diet reduces the desire to eat late at night. Willingness to eat fast food also drops because you feel satisfied.
Through the process of weight loss, it is essential to include some critical nutrients.
Healthy protein sources include:
- meal – beef, chicken, pork, lamb
- fish – salmon, trout, shrimp
- eggs – whole egg
- plan-based proteins
Many vegetables are low in carbs, including:
- broccoli
- cauliflower
- spinach
- tomatoes
- kale
- Brussels sprouts
- cabbage
- Swiss chard
- lettuce
- cucumber
HOW VITAMINS AND MINERALS CAN HELP US TO BE HEALTHY
Healthy fats
Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet difficult.
Sources of healthy fats include:
- olive oil
- coconut oil
- avocado oil
- butter
Lift weight at least three times per week
Although diet is 70% of weight loss, another 30 % is lifting weight.
Our body is a perfect machine. When you start eating fewer calories, the body begins to slow down metabolism to protect us. Lifting weights helps to speed up metabolism.
If lifting weights is not an option for you, you can try some cardio workouts like walking, jogging, running, cycling, or swimming. Both cardio and weightlifting can help with weight loss.
Cutting carbs does not mean not to eat carbs at all. You can add “cheat day” in your diet program. Once a week, you cal allow yourself your favorite pizza or cake. Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.
Some more weight loss tips
Here are 12 more tips to lose weight faster:
- Set a realistic target.
- Identify when you are feeling well.
- Eat a high protein breakfast.
- Avoid sugary drinks and fruit juice.
- Drink water before meals.
- Choose weight-loss-friendly foods.
- Drink coffee or tea.
- Base your diet on whole foods.
- Eat slowly.
- Weigh yourself every day.
- Get good quality sleep.
- Plan your fitness exercises and activities smartly.
