KETO weight loss described in three easy steps.
We have written this guide to weight loss on KETO for you who have many kilos to lose. However, everyone can benefit from it too.
Getting started with a large weight loss may seem like an unmanageable task, but in this guide we will show you a method in three easy steps.
Before we begin, there are two things that are important to understand.
The first is that the method is based on KETO, which means that you eat food with very few carbohydrates.
This means that we prioritize protein and fat in the diet and overall compose our diet of meat, vegetables and fat. The method here only works if you keep the carbohydrate intake completely low, and if it is not a premise you are ready to accept, then rather find another way.
“Two important prerequisites for success with this method of KETO weight loss”
Read more here: What is KETO?
The second is that there is no weight loss problem that is solved in a few weeks. It requires a long and sustained effort, and we need to agree on that before starting.
The method here only works if you do it every day. One cannot take a weekly day off from the carbohydrate restriction. It is on the program every day. But it is also the only and inalienable rule.
So these things one has to be set on. But beyond that, the method I want to present here, everything else is a painful one.
KETO weight loss in 3 steps
Step 1: Eat all the meat and fat you want
Yes, this is an ad libitum diet. You can eat all the meat and fat you want, as long as you limit your carbohydrate intake to as little as possible and not to more than 20-30 g per day. day.
Hungry? Fry a steak and eat it. Eat a pile of boiled eggs. Roll a slice of ham with some cheese and butter. Eat a can of tuna and 1-2 boiled eggs.
You must eat real meals consisting of real food to be chewed (meat and fat and a little green such as salad or cabbage) and no sweeteners (but who also puts sweeteners on meat ??) and nothing sweet, soft and nice and no (or minimally with) drinking calories. Food is something served on a plate.
This phase lasts until you feel ready to move on to the next phase and it can be anywhere from 1-2 weeks to several months.
Do you not risk gaining weight when you eat unlimited meat and fat?
Yes, it is possible that there will be a short-term weight gain, but all studies on keto actually show that this is not what is happening. On the contrary, weight loss is the result.
What we are working on is to achieve the appetite-suppressing effect that occurs when you eat so few carbohydrates that the body switches to fat burning.
But even if you experience that the weight increases a little in the beginning, it is irrelevant, because in Step 1 we cast the whole foundation for your future weight loss.
This is not a quickfix. It is a long term strategy to help you get rid of obesity and it can only help you if you see it as such. Take your time. We will probably reach the goal.
When you notice that you feel less hungry and that you can postpone meals or skip them without panicking later, it’s time for step 2.
Step 2: Shrink your dining window
In this phase, we introduce what we call periodic fasting. Ie. that we divide the day into a ‘eating period’ and a ‘fasting period’.
For the vast majority, it comes all by itself that they start skipping breakfast because they are simply not hungry and therefore only eat for lunch. Or maybe the breakfast is so filling that lunch is skipped and only eaten again in the evening.
If this does not happen by itself, you can put it in a system yourself. But do it only when you feel ready for it.
Suggestions for periodic fasting
Start with 12 hours of fasting. That you eat dinner at 18:30 and breakfast at 6.30. It was a 12 hour fast.
Then you can experiment with narrowing your dining window until you reach, for example, 16 hours of fasting. It gives you 8 hours of dining window a day. The exact number of hours is not so accurate, but many frames in the vicinity of a 16: 8 eating / fasting pattern.
In your dining window, you follow the rules from phase 1, ie. you eat meat and fat and vegetables when you are hungry, stop when you are full and only eat again when you are hungry again.
During your fasting period you consume zero calories but can drink water, coffee and tea (without anything in).
You do this every day or most days of the week. It does not have to be a fixed schedule that you follow and you can easily have different fasting / eating periods every day but make sure you have at least 12 hours between the last meal of the day and the first meal of the next day.
You get it out of the fasting periods
Having longer fasting periods forces your body to mobilize energy from your body’s own fat stores and at the same time it has a regulating effect on your calorie intake that you have fewer hours a day to eat in.
And for most people, it’s actually easier that way than having to aim for a daily calorie deficit.
At the same time, the long periods of fasting are eminent for teaching you that you do not fall dead if food does not come in all the time, that hunger does not actually feel particularly dangerous in the fat-burning body and it is guaranteed to teach you to question, why you eat so much or so often on a daily basis when you can actually get 16 hours or more without feeling appreciable hunger.
Step 3: Workout
It´s begins when much of the weight is lost. This is where it happens that you automatically feel like moving more.
Asking a person who is overweight to run away from their weight is painful and unrealistic. But when the body feels lighter, the joints no longer ache and hurt and the energy flows freely, the desire to move more arises.
And this phase therefore stands on an addition of movement and exercise.
It does not matter what type of exercise you choose. Everything counts.
If I have to make a small recommendation, I think strength training should have a place in your training routine. Both because it will strengthen your body, your bones and your metabolism.
Keep that in mind but also know that the best workout is the one that gets done and the most important thing is that you get your body moving.
Maybe you have trained all the way through the steps and it’s just super. But if you have not, now is the time to add it.
Eat less – exercise more
Instead of focusing on calories and calorie deficits and on you having to eat less and exercise more, we start somewhere else that you can see.
We start by controlling your appetite so you are not hungry all the time.
Once your appetite control is in place and fat burning is running, we periodically add fasting where we force your body to burn fat from your own stores.
Finally, we get you started on exercise. Exercise does not really have any effect on your weight loss, but exercise is extremely important for your health.
The end result of this is that you eat less and exercise more. But if we had started out with it as a focal point, you would probably have given up after a week or two (as everyone does with that method).
So it is still the calorie deficit that is responsible for your weight loss, but it is the carbohydrate restriction and the optimized fat burning that allows you to succeed with the calorie deficit.
Let us help you get started: Read Keto beginner guide
We hope this guide to KETO weight loss has helped you along the way.
Research has shown a ketogenic diet can induce rapid weight loss, partly from water loss but also some fat loss. However, the “weight loss effect becomes similar to other dietary approaches after one year”, according to a 2020 review of low-carb diets. Taking in less energy than you burn will lead to weight loss.
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