keto weight loss diet tips

Keto Diet For Weight Loss Basics

Why did you decide to start following the keto diet? If you haven’t pushed yourself to get started yet, then why are you interested in this diet?

For a lot of people, the answer would be to lose weight. In fact, most people who follow the keto diet learned about this lifestyle when they were looking for a way to reduce their weight.

The keto diet is a multi-faced lifestyle. And among the many benefits that comes with a carefully planned keto diet, there is huge potential for dropping those extra pounds.

Unfortunately, many people do not understand how keto weight loss really works. With this in mind, I decided to set up a quick post to help you get a better understanding – helping you learn more about what to expect and what NOT to expect. I’ll be sharing a few great tips that you can utilize, so be sure to follow along.

Keto Weight Loss Is Possible

First of all, let’s get one thing straight – if you heard of someone who couldn’t lose weight on the keto diet, there is a good chance that they didn’t follow the right program.

With the keto diet, you might experience more rapid weight loss during the first week. After this, weight loss happens more gradually – but give it time, and you’ll definitely be able to reap the rewards later on!

There are a lot of success stories on the internet. Do yourself a favor and take a look at these. They will surely serve as inspiration. This will also show you that weight loss is possible with the keto diet. The thing is, don’t expect to lose seven pounds overnight. Instead, know that the keto diet is going to help you lose weight in a healthy way, and this tend to happen gradually.

Want some inspiration on how great the keto diet is? Then meet Chuck – who started the keto diet when he weighed over 400 pounds! He couldn’t move properly at the start of the diet. Through patience and perseverance, Chuck was able to lose those excess pounds and reach a weight that helped him improve his overall health.

This is not the only proof on the internet. You can find many YouTube videos and blog posts that share some useful insight into stories about how people were able to achieve real results with a keto weight loss program.

I actually discovered a great post over at Women’s Health the over day. Be sure to give it a view if you want some inspiration and see just what is really possible. Click here to read the article.

Keto Is What You Make It

I’ve seen just too many posts claiming that the keto diet is dangerous. Then, at the same time, I see keto followers post Instagram pics of their latest breakfast – filled with bacon and other fatty, yet processed meats.

What you need to realize is that the keto diet is just a guide. It’s a guide to a healthy lifestyle, one where you do not put so much strain on your pancreas, and give your body a break from the constant need for secreting insulin and processing glucose. Your body turns to fat instead (if you’re not familiar with the keto diet, be sure to check my Getting Started guide).

With this in mind, you have two options:

  1. Follow the keto diet by including more of the fatty foods you might already be used to. Think bacon and sausages, for example.
  2. Follow the keto diet while also adjusting your food and meal menus.

Sure, having those fatty meals seems like a great way to spice things up when serving dinner, but don’t forget that these may also be loaded in calories.

Your goal is to get most of your calories from fat – that doesn’t mean you should load up on extra calories.

I also want to focus on the fact that there are healthy and unhealthy fats here. And yes, both can put your body in ketosis – but only one is going to make you feel better, healthier, and look great. You guessed it.. it’s the healthy kinds of fat!

An interesting paper in the Journal of Nutrition explains that we need to take a “healthy” approach to dietary fat. This means understanding what different types of fats are. Then, adjusting our diets to include more of the good kind, and less of the bad kind.

Healthline has an excellent article on this topic – click here if you want to check it out. They give you a full explanation of how healthy and bad fats differ from each other. Make a few notes so that you know what to look for on food labels.

Keto Is A Fad Diet

Another common thing I notice is people calling keto a fad diet. Many of these people most likely have no idea what the term “fad diet” really means.

On the technical side, keto is actually not a diet in particular. Instead, it’s more of a lifestyle choice. If you downloaded my Keto Cheat Sheet before, you already know that I like to think of this as a healthy lifestyle choice. Don’t think of yourself being on a long-term diet. Rather think of it as a healthy way of life.

With this in mind, there are many programs out there that promises to give you a keto meal plan that’s going to supercharge your weight loss results. While keto weight loss is definitely possible – I am a living tale of this fact – it’s important to follow a program that’s not going to put your health in danger. If you don’t have the right guidance, you could end up damaging your body instead. Or, in other cases, not lose any weight at all.

Thus, keto itself is not a fad diet. There are, however, keto diet programs that may be considered “fad”.

If you’re looking to buy a program that helps you make the most out of the keto diet, do your research. Know what you are buying before you put out any money – because while some are fad, there are a few really good programs out there.

Will You Starve With Keto Weight Loss?

The keto diet won’t make you starve yourself.

I can give you a quick answer to this one – no.

When I first started out the keto diet, I felt like my foods are a bit restricted. This is actually very common for beginners.

The thing is, you feel like your foods are restricted mainly because you’re not used to this way of eating. It’s a completely new way of looking at food. You now need to stop focusing on getting your energy from carbs, and rather utilize fats.

Starving yourself is never recommended – whether following a keto program or any other diet. you’ve been following news of the Adele weight loss journey, you might have noticed the diet she followed got some bad rep. Why? During the first few days, the diet requires a significant reduction in daily calories consumed.

Sure, the diet led to weight loss. That’s what you’re looking for, after all. The problem, however, is there can be side-effects when you restrict your calories too much for a long period. With the Adele weight loss story, this was not such a big issue. She didn’t restrict her calorie intake too much, and it was only for a week.

But, I still want you to take this factor into consideration. Whenever a diet or program tells you to restrict your daily calories, take a closer look at these factors:

  1. How much of a restriction do I need to place on my calorie intake? If your calorie intake needs to go below 1000 calories per day, take a good look at the research behind the program.
  2. How long do I need to restrict my calories? If you find that the restrictions are in place for more than a week, do some research before you decide to follow the program.

I Don’t Know What To Eat

When you’re just getting started, one of the main questions you have is what can I eat on the keto diet.

As I’ve mentioned before, I thought of the keto diet as a bit restrictive during my earlier days. I soon learned that it’s not so limiting as I imagined. I was just not used to shopping for foods that are higher in healthy fats.

When we grow up with the thought that carbs should always be our source of energy, switching your shopping habits takes a bit of time.

It’s important to learn what you can and can’t eat on the diet. Take a closer look at my Getting Started page if you haven’t already. I provide a basic overview that will help you get started.

Once you know what you can eat, make a list of the foods you would like to include in your diet. This will allow you to easily decide on recipes to try out, and even set up a delicious meal plan for the week. You could, of course, also check out a few of the (many) pre-planned menus that are available on the internet.

The Keto diet food list is more flexible than most people think.

Keto Diet And Calories

Calories – it’s a term that you’ve come across while looking at ways to lose weight fast. With the keto diet, most of your calories come from fat, with protein and carbs making up the smaller parts of the program.

When it comes to keto weight loss, you need to realize that your program should work like any other one. If you want to lose weight, you need a calorie deficit.

Calculate how many calories you’re going to eat per day. Then calculate how many calories you burn. Deduct your calorie consumption from your calorie expenditure. If you get a negative number, you’re going to end up gaining more weight.

A calorie deficit means you’ll be burning more calories than you eat during a one-day period. This should be repeated every day, but without restricting your calories too much.

If you’re having trouble making this calculation, consider using a weight loss calculator. There are a few options online and you don’t have to pay anything to use them. Precision Nutrition, for example, has a free weight loss calculator that’s easy to use, yet advanced enough to help you get highly accurate results.

A Few Final Words

It can be tough to get started with the keto diet. When looking at keto weight loss, it’s important not to give up, but rather find your patience and push through. Weight loss may feel like it comes to a halt after the first week or two, but that’s not a bad thing. Continue with your diet plan and you’re sure to see real results.

The take-home message I want to leave you with is something I already mentioned in this post – the keto diet is what you make it.

Opt for unhealthy fats to enter ketosis, and you’re going to get that as an output – you’ll be sure to feel like you don’t have energy and keto weight loss may just not seem possible. Turn to healthy foods, and the table suddenly flips. After you’ve conquered keto flu (if it happens), you’re going to feel energized, have more stamina, be in a great mood, and lose weight – all at the same time!


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