If you are severely overweight then pretty much any ‘diet’ you try you will shed the pounds. The last thing your body needs is any kind of crash diet or short term fix. What you need to do is concentrate on your relationship with food and change your metabolism to burning fat for energy. A ketogenic diet for rapid fat loss can be a kickstart to a new you.
How many people have you heard of that are obese following a long-term ketogenic diet or lower carb high fat diet?
Chances are you are more likely to be overweight following a standard higher carb diet than a higher fat diet.
Diets for Fast Fat Loss
Rapid fat loss diets are everywhere, and you do not need to look hard to find one. Many rapid fat loss diets claim that you can lose a pound of fat every day for a week or x number of days. These books, magazines with their methods work but are we talking about fat loss or weight loss? It is quite easy to lose more than a pound a day by simply restricting your total carbohydrates and total water intake which in turn leads you to dehydration. The moment you consume carbs and fluids again your certain to regain most if not all of your entire of your weight lost.
Is losing fat fast for everyone?
There are many examples when you would want to lose weight as quickly as possible. Situations such as getting married, reducing heart attack risk, less joint pain and stress; the list is endless. Rapid fat loss diets are best employed for a short space of time. Your body would soon adapt to the decreased total of calories every day, and your metabolism will slow down.
If you are looking to lose weight as quickly as possible then keep in mind it mainly works with the untrained individuals that are obese and overweight. Those already lean and/or in decent physical shape will have a much harder time burning fat as fast as possible.
To preserve lean muscle tissue the leaner you are, the slower you must lose weight. Otherwise, you have a much higher chance of burning your hard earned muscle. Larger people can easily create a massive caloric deficit than smaller people, so fat loss can be faster depending on your size. A few pounds of fat loss per week is certainly possible.
Gaining weight is a caloric surplus and fat loss is a caloric deficit, so it is not feasible for everybody to lose weight at exactly the same rate.
High-Intensity Interval Training
If you wish to lose fat fast and retain as much muscle as possible without the many hours of cardio training every day, then you are going to want to incorporate weight lifting combined with high-intensity interval training to your weight loss program and lifestyle. When it comes to HIIT training its one of the best fat burners, you can do.
The more intense your workouts then, the more your body will use stored glycogen for energy over fat. If we already have low glycogen due to low carb dieting, then you are half way there to tapping into your bodies fat reserves, and burning ketones for energy. High-intensity training is hard, damn hard. Not just a supplement you can take every day which promises to melt the fat off your waist. It takes hard work, motivation, and dedication, especially if you are brand new to this training concept.
Choosing a Workout Program
There are fat loss programs and guides available everywhere; you just have to choose one to suit your schedule.
Doing just 30 minutes of exercise a day a few days days a week can be all it takes to lose weight. Your intensity, time spent exercising and previous history of exercise will influence results after say a 3 month time frame. What I am suggesting is workout out a minimum of 3 times per week up to a maximum of 5 days a week.
Choose either a full body workout where you work all muscles with exercises. Example days are when you do bench press, squat, pull ups, barbell rows in each session. Alternatively, split body workouts where you would work out chest and triceps on one day, back and biceps on another, squats another and so on.
Whichever program you choose, follow it up with intensive sprinting, cycling, rowing. So to put simply run as fast as you can for 10-20 seconds followed by 30-60 seconds of active rest. You then repeat 5-10 times or as many you can handle. Don’t overdo it though as we want to do this a few times a week and body will need plenty of time to recover from these exercise sessions.
Improving long-term health
Fast fat loss is definitely not for everyone due to the massive change and stress you are about to put your body through. If your weight has fluctuated over the years and you cannot control days of binge eating, then this method is probably not for you. Rapid fat loss is possible on any diet, but we are looking for permanent weight loss while improving your long-term health. You want to concentrate on slow controlled weight loss and to improve your lifestyle addictions that’s where the ketogenic diet comes in.
Ketogenic Diet and Intermittent Fasting
If you choose to starve yourself daily on a low-calorie diet, you will quickly discover it does not work, and you will get more and more tempted to overindulge in food eventually.
For the best diet for healthy rapid fat loss using the body’s natural metabolism then you should consider a ketogenic diet plan coupled with intermittent fasting. Humans have been intermittent fasting for many thousands of years; this is not a new thing.
If you give your body the chance to adapt, then you will soon find your concentration levels are sky high and able to think clearer than you have for a long time. There are tons of studies about intermittent fasting whereby it has been said to help insulin sensitivity, increase your average lifespan, increase autophagy and cell cleansing.
Dr Jason Fung has some great information on the complete guide to fasting. Perhaps one of the greatest benefits is to prevent and aid in the treatment of cancer (1, 2). Nevertheless, there are certainly benefits from intermittent fasting which we need start incorporating into our lifestyle.
Skipping meals is again not for everyone, it may take a bit of getting accustomed to, but it will only aid you in your weight loss journey. Your nutrition has the greatest effect on the body’s production of essential hormones, which regulates metabolism. With a limited need for excessive exercise, a keto diet allows the body to burn fat for energy and retain your prized muscle mass.
To lose weight even faster, then increasing your activity levels is a must, there is no other quicker way possible. Not only that but you will feel great on the inside and look great on the outside.
Keto Diet Lifestyle and Health
If following a keto diet then you will be in an induced state of ketosis. Ketosis is an evolutionary adaptation which supports the brain and an entirely natural and healthy metabolic state. Your body produces ketones in the liver and burns its own stored fat, instead of using glucose; the sugars from carbohydrates found in a typical American Diet.
These Low carb high fat (LCHF) ketogenic foods are very powerful and are also delicious, natural and extremely healthy for you. One of the downsides of starting this type of diet is you may end up with what is called keto flu, this is temporary and will subside over a short period of time.
What Foods are Encouraged on Keto?
Whether you’re low carb or keto dieting, some of the healthiest, most fulfilling foods are part of this ketogenic diet plan. Including fatty cuts of meats like fish, beef, and chicken which are healthy sources of protein. High-quality fats like avocado oil, butter, olive oil, and coconut oil.
Also, delicious leafy greens such as kale, chard, and spinach, as well as cruciferous vegetables like broccoli, cabbage, and sprouts.
Combining these foods with nuts and seeds will offer amazing health benefits that give your body the healthy fats, protein, and nutrients it needs on a keto diet while providing metabolism-boosting meals for easy low carb high fat cooking at home or on the go.
Remember, for rapid fat loss we must reduce the urge for snacking as it can potentially lead us to overindulge in foods we do not need. It is best to stick to intermittent fasting and eat one meal a day to avoid any issues with overeating. If you are new to fasting, you may have periods which feels like extreme hunger. When this moment comes, you shall have to learn how to deal with cravings.
Water, Water, and More Water
A good method is to drink a glass of water. Now I know we have all heard this before but let’s face it, do you drink enough water during the day? We are talking pure water, not caffeinated, juice, sodas, etc.
Sometimes when you feel hungry, it could simply mean you are dehydrated. Either way, it doesn’t hurt to consume more water when your intermittent fasting. It will help clean out harmful toxins from your body and assist you with losing weight, just be sure to have a glass or water bottle by your side during the day.
Foods to Limit on Keto?
On a ketogenic diet plan for rapid fat loss, avoid all processed and junk foods. The wrong kinds of fats such as trans fat, foods that are high in carbs including simple sugars and starches. These foods are like poisons to the body, and the body will turn it all into stored fat by creating excess glucose levels. They will prevent fat loss even if you are putting lots of energy into exercise as the degree of insulin and blood sugar in the body is raised.
To avoid these foods, limit your intake of grains, processed foods, vegetable oils (canola, corn, soybean), milk, margarine and completely all foods containing trans saturated fats, other high-carbohydrate, and high-sugar foods. If you feel the urge for snacking then filling the void with protein bars are a great choice.
Good and Bad Fats
Calories from fats should be increased, yes increased to encourage weight loss, but this is a vast over-simplification. The actuality is that some fats are not as good for you which are those high in omega-6 fatty acids.
Your body has a difficult time processing them. Other fats, especially medium chain triglycerides (MCTs), are extremely beneficial for weight loss, brain cell generation, and nutrients. MCT oil and coconut oil are some of the most popular and best oils to use on a ketogenic diet, and you can incorporate easily into keto recipes and snacks.
To give your body the strength it needs during ketosis, increase intake of healthy saturated fats for rapid fat loss and while limiting the detrimental trans-fats found in many processed foods. We have a complete list of ketogenic foods if you need a more comprehensive guide on foods to eat on a low carb high fat lifestyle.
Ketogenic Diet Rapid Fat Loss
Failure to maintain your weight throughout your lifetime is you simply being momentarily out of control. If you had all the willpower in the world then just about any diet in the world will work for you and stop you consuming forbidden food. If you begin to crave food just remind yourself what you are trying to accomplish. Remember you have a feasting period to look forward to and savor. Your willpower here will test your body to its highest limits.
The number one benefit of a keto diet is burning stored fat, by cutting out the high levels of carbs in your diet that produce glucose. A low carb high fat (LCHF) diet plan tells your body to burn stored fat by converting this fat into fatty acids and ketone bodies in your liver. Glucose is replaced by ketone bodies for energy which was previously the role of carbohydrates in the diet. Applying all these weight loss methods simultaneously leads to rapid fat loss and a general reduction of fat stored in the body.
You must eat high-fat foods and restrict your carb intake to under 50 grams per day to get the most out of a keto diet. If you stay in it for the long term, the benefits of a ketogenic diet are very effective for health and fat loss. If you have any questions regarding a ketogenic dieting and weight loss, please leave your comments, thoughts, and questions below.