Many people, especially women, want to lose weight. And, when there is some event coming up in a short time, they want to lose weight fast. So, they start looking for ways to shred a few pounds in a week or so.
In most cases, they start starving as the fastest solution to lose weight in such a short period. While it may be a fast solution, it most definitely isn’t healthy because the lack of food means a lack of nutrients. That may cause some health problems. But, what if there is a healthy and fast way to lose weight?
The good news is that there is. It’s the well-known ketogenic (keto) diet. This diet alters the way your body works and helps you lose weight really fast. Apart from being efficient, it’s also healthy because it includes only healthy foods that are high in carbs and low in fat. Plus, it includes snack and desserts, such as a keto strawberry shake. Now, let’s see how this diet works its magic for weight loss.
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The Keto Diet And Fast Weight-loss?
The keto diet is a high-fat low-carb and medium-protein diet. Yes, a high-fat diet! Before you start wondering how can a large amount of fat reduce your fat, let us explain.
The secret behind keto’s success in weight loss is that it puts your body in a metabolic state known as ketosis. Maybe you know, maybe not, but your body uses carbs as its main energy source. But, in ketosis, your body starts using fat instead of carbs as fuel. In that way, it reduces the fat in your body and helps you lose weight fast.
Types Of Keto Diet
One of the best things about the keto diet is that you can customize it according to your needs and goals because it has 4 common types.
- The Standard Ketogenic Diet: The most common type of the diet which includes 20 to 50 grams of carbs per day.
- Targeted Ketogenic Diet: This type is best for gaining energy around your workouts. This type includes 25-50 grams of carbs or less 30 minutes to an hour before workouts.
- Cyclical Ketogenic Diet: This type involves 5 days of low-carb followed by 2 days of high-carb intake.
- High-Protein Ketogenic Diet: This type is very similar to the standard type. The difference between them is that this type allows more protein intake.
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The Symptoms Of Ketosis
When your body enters into ketosis, there will be some symptoms, including:
- Keto flu
- Bad breath
- Increased ketones in your blood and urine
- Reduced appetite
- Increased focus and energy
- Digestive issues – diarrhea or constipation
The Results Of The Keto Diet
After the first symptoms of ketosis pass, you will start noticing the results of the keto diet. Namely, you will feel much better, with more energy, which will lead to:
- Lower calorie intake
- Fewer cravings
- Losing pounds fast
- More physical activity
- More self-control
It has to be mentioned that the speed of losing weight depends on your body’s insulin resistance and composition. Most people notice anywhere from 2 to 10 pounds during the first week, followed by 1-2 pounds per each following week. And, that is exactly what people who want to lose weight fast want.
According to a control study in 2017, which examined the results of the keto diet in combination with CrossFit training, the participants lost a lot of weight, body fat percentage, and fat mass. As their results show, the participants compared to the control group:
- Lost an average of 7.6 pounds (3.45 kg).
- Lost an average of 2.6% body fat.
- Lost an average of 6.2 pounds (2.83 kg) of fat mass.
The keto diet really works its magic. By putting your body into ketosis, it changes the way it works. Therefore, instead of burning carbs and storing fat, it burns fat, thus lowering your weight. And, the best thing about it is that you can still enjoy some of your favourite foods, such as dairy products, eggs, meat, vegetables, and even keto-friendly desserts. So, if you are looking for a fast but healthy way to lose weight, the keto diet is the best choice.