The Ketogenic Diet - Ultimate Fat Loss Diet:

1. The Ketogenic Diet - Ultimate Fat  Loss Diet: 

2. The keto diet​. What is the keto diet? In simple terms it's when you trick your body into using your own BODY FAT as its main energy source instead of carbohydrates. The keto diet is a very popular method of losing fat quickly and efficiently. The Science Behind It: To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. These will be the guidelines for the first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, the ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Now your body has no carbs as an energy source your body must find a new source. This works out perfectly if you want to lose body fat. The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

3. Now to the diet part and how to plan it. You will need to intake AT LEAST a gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well if you weigh 150 pounds of lean mass which means 150g of protein a day. X4 (amount of calories per gram of protein) that is 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you need 2500 calories a day, around 1900 calories must come from fats! You must eat fats to fuel your body which in return will also burn off body fat! That is the rule of this diet, you must eat fats! The advantage to eating dietary fats and the​​keto diet ​is that you will not feel hungry. Fat digestion is slow which works to your advantage and helps you feel 'full'.

4. You will be doing this Monday - Friday and then '' carb-up '' on the weekend. After your last workout on Friday this is when the carb up starts. You must consume a liquid carbohydrate along with your whey shake post workout. This helps create an insulin spike and helps get the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want - pizzas, pasta, crisps, ice cream. This will be beneficial for you because it will refuel your body for the upcoming week as well as restoring your body's nutrient needs. Once Sunday starts its back to the no carb high fat, moderate protein diet. Keeping your body in ketosis and burning fat as energy is the​​perfect solution. Another advantage to ketosis is once you get into the state of ketosis and burn off the fat your body will be depleted of carbs. Once you load up with carbs you will look as full as ever (with less body fat! ) which is perfect for those occasions on weekends when you go to the beach or parties! Now let’s recap on the diet: -Must enter the state of ketosis by ​eliminating carbs​​from the diet while in taking high fat moderate/low protein. -Must intake fibre of some sort to keep your pipes as clear as ever if you know what I mean. -Once in ketosis protein intake must be at least that of a gram of protein per pound of lean mass.

5. -That is pretty much it! It takes dedication to not eat carbs throughout the week as a lot of foods have carbs, but remember you will be rewarded greatly for your dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and will end up with your body turning to use protein as a fuel source which is a no. Hope it's helped and good luck dieting! No matter why you want to lose weight, it won't be easier for you to achieve this goal. Aside from diet and exercise, many factors have an impact on your weight loss efforts. Fortunately, we can share a few tips with you that can help you boost your fat loss. Let's find out more about the simple but best ways to shed weight. 1. Strength Training: Strength training is an exercise that gives strength to your muscles. As a result, it helps you develop your muscle mass as well. Typically, strength training requires you to lift weights to develop your muscles with the passage of time. According to researchers, this type of exercise offers a lot of benefits as far as burning body fat is concerned. According to a research study, this type of workout can help you get rid of visceral fat, which is a type of fat that can be found around your belly organs. With resistance training, you can save your fat-free mass. This way you can burn more calories when you are idle. So, you should do body-weight exercises as well.

6. 2. High-Protein Diet: If you want to ​burn more fat​ and curb your appetite, you may want to add protein-rich foods to your diet. As a matter of fact, many studies have found that a high-protein diet can reduce your risk of developing belly fat. According to a study, high-protein diet preserves muscle mass and boosts your metabolism during your fat loss journey. Aside from this, increasing your protein intake promotes feelings of fullness, reduces your caloric intake and curb appetite. So, what you need to do is add a couple of servings of protein-rich foods to your diet for faster fat burning. For instance, you can add dairy products, legumes, eggs, seafood and meat to your menu. 3. More Sleep: You may set your alarm to wake up early in the morning or go to bed earlier to boost your fat loss and prevent weight gain. According to many studies, weight loss and sleep are linked with each other. Another study found that getting a minimum of 7 hours of sleep in 24 hours could help you control your weight. Similarly, lack of sleep may make changes to your hunger hormones, boost your appetite and make you fat. Although not all of us require the same amount of sleep, you may want to get at least 6 hours of sleep per night.

7. 4. Vinegar: Vinegar is quite popular for its healthy properties. Apart from blood sugar control and heart health, it can also boost your weight loss pace. If you consume 2 tablespoons of vinegar per day, you can reduce your belly fat significantly over a period of 12 weeks. 5. Healthy Fats: Contrary to popular beliefs, upping your healthy fat intake can help you prevent fat gain and sustain feelings of fullness. Actually, your stomach takes longer to digest fat, which can curb your hunger and appetite. In short, these are a few simple but best ways to lose body fat. If you are looking for the best way to lose body fat, you can check a great resource at ​“Over 40 Keto Solution”​.There are many solutions you can look fabulous, click here for the ​Â lose inches off waist.

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