How to Lose Fat on the Keto Diet

If you're tired of diets that keep you constantly hungry and sluggish, or diets that consist of such bland foods that you dream about hamburgers, you might want to consider a weight-loss plan that allows you to eat steak on a regular basis. If you want to lose weight, consider a keto, or ketogenic, diet, which is a nutrition plan that involves eating high-fat, low-carbohydrate meals to put the body into a state known as ketosis. The body normally uses carbohydrates to produce glucose, which is burned as the body's primary energy source. You lose fat on a keto diet plan because during ketosis, the liver converts fat into fatty acids and ketones to burn fat as the main energy source. Keto diets are used for weight loss, bodybuilding and treating epilepsy.

Instructions

1

Consult your doctor to ensure that a keto diet is a safe weight-loss choice for you and whether you need to lose weight. Ketogenic diets are generally safe for healthy people, but they may not work for everyone. Keto diets can put some individuals at greater risk for vitamin deficiencies, kidney failure, kidney stones and osteoporosis.

2

Choose a keto diet plan. Many keto diet plans are available, such as the Atkins and South Beach diets. Research ketogenic diets online and at the library, or talk to a doctor or nutritionist. Ask your doctor to recommend a keto diet, how to diet effectively with a keto diet and find out why he recommends that specific diet.

3

Seek the advice of a nutritionist knowledgeable about keto diets to help you plan meals. The expert advice will help you get the correct amount of nutrients through your diet and give you ideas for food variety.

4

Select quality meat. Keto diets allow you to eat a large quantity of meat. Quality meat is fresh, hormone-free and has little fat. It also has the right coloring and no odor. Choose a variety of meats, from beef to fish. Eat fish whenever possible; the high content of omega-3 fatty acids benefits your heart.

5

Limit the consumption of carbohydrates in your plans to lose weight. Most ketogenic diets use a combination of carbohydrate elimination and low-carbohydrate meal plans. Often, you induce ketosis by eliminating all carbohydrates for about two weeks, then you slowly reintroduce a limited amount of carbohydrates.

6

Eliminate sugar from your diet. Even small amounts of sugar can prompt your body to start burning glucose for energy instead of fat. Avoiding sugar will maximize your weight loss.

7

Drink plenty of water to encourage weight loss. Water helps your body burn more calories and helps prevent constipation.

8

Take vitamin supplements. Low-carbohydrate, high-protein diets can deprive you of certain essential vitamins. Use a multivitamin and supplements for calcium and B complex vitamins.

9

Exercise regularly. You will lose fat faster on a keto diet if you exercise. Walk around the block, ride a bike, jog in the park or work out at the gym. Schedule some form of exercise into your daily routine to keep your heart healthy and to lose weight.

10

Get enough sleep. You may be extra tired during the early stages of ketosis. Sleep seven to eight hours a night for maximum energy. Adequate rest will also assist your weight-loss efforts.