Been On Keto For 3 Weeks And No Weight Loss Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

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Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

For anyone dieting longer than 12 weeks, the fat loss answer would be to eat a healthy 40-40-20 macro diet with a deficit of about 1000 calories to lose about 2 pounds per week. But you don’t have 12 weeks to shed the last layer of body fat that’s keeping you from revealing the abs you’ve been working so hard on in the gym day in and day out.

The answer to your fat loss prayers may come in the form of the CKD or Cyclical Ketogenic Diet! While this diet has extended “low carb” periods with short, regular feedings, it in no way tries to make the impression that carbs are bad. Let’s face it, virtually all fitness models and competitors use carb manipulation in their nutrition program at least a few times in preparation for a photo shoot or show, and your day at the beach in the sun is your show day, right?

Why ketogenic diets?

The logic behind CKD or the Cyclic Ketogenic Diet is actually quite simple. Since carbohydrates are your body’s primary source of fuel, restricting your intake of carbohydrates will force your body to use other stored energy to fuel bodily functions. This energy will largely come from your body fat stores! However, there is one small bump in the road to the perfect fat loss diet. The human brain cannot run off of fat, it needs carbohydrates in the form of glycogen or some other suitable substitute to function properly and fully. This replacement will come in the form of ketones. Ketones are a byproduct of fat that the body mobilizes and burns for fuel. These ketones can also be used to provide some important bodily needs such as brain function. Another benefit of using ketones for energy is that instead of being stored as body fat like carbohydrates, excess ketones are excreted in the urine. “Ketostix” are actually one of the best all-around ways to check if your body is in ketosis.

Ketogenic diets also control insulin levels. Insulin is a hormone released by the pancreas that is used to transport carbohydrates in the form of sugar into the bloodstream to the muscles and liver where it is stored as glycogen. When these stores are full, this hormone also helps in storing excess carbohydrates as body fat. Knowing this, it’s not hard to see why controlling your insulin levels through low carb keeps your body in fat burning mode because no carbs are entering the system, keeping insulin production to a minimum.

Some of the benefits of the ketogenic diet include:

– Increased ability of the body to mobilize fat as fuel

– Decreased feeling of hunger due to fat, which has a satiating effect

Disadvantages of the ketogenic diet

Now, there are some downsides to the low-carb diet that many skeptics will mention, and in truth, they can be a turn-off for some, although most of these side effects will almost disappear after the first few weeks of the diet.

Some of these side effects are:

– Brain fog during the transition period from carbohydrate metabolism to fat metabolism, also known as the “Metabolic Shift”. This is when your brain learns to use ketones for fuel.

– Poor performance in the gym because your body cannot store or use ketones, as well as glycogen, essentially depleting your body’s “quick energy” stores.

– Fatigue and dizziness.

– Constipation due to lower fiber intake, although most of these diets make green vegetables an “unlimited” food choice.

– There are also studies on both sides that claim this diet will increase cholesterol levels.

I have felt the effects of each of these symptoms and as stated earlier, most if not all of these symptoms go away. The biggest problem and obstacle for many serious strength coaches and athletes is poor performance in the gym. Your weights in the gym will drop on this diet and you won’t be able to maintain the same intensity as when you were on a higher carb diet. While I would never recommend this diet to athletes or anyone in any competitive sport, it has its place among pure fitness and atheist athletes where performance is judged by how good your body composition is.

Even if fitness competitors aren’t measured for strength, that doesn’t mean dieting can destroy and deteriorate muscle tissue that took years of hard work and sweat to build. This is where the “Carb Up” day comes in. Once or twice a week there is a scheduled day where you can take in carbs to replenish your muscle glycogen, allowing you to train harder in the following days and also give you a break from the rigors that come with it. this diet.

Now that we’ve discussed the pros and cons of the ketogenic diet and how we can turn it into a cyclical ketogenic diet, I’d like to dive into how you can follow the keto lifestyle and get your fat burning metabolism into high gear.

There are many variations and strategies for getting your body into ketosis, but they all generally have a common set of guidelines:

– Eat as few carbs as possible (between 0-50 net carbs)

– Follow the macro ratio of 60% fat, 35% protein and 5% carbohydrates

– Eat fiber! “Net carbs” are made up of total carbs – fiber. Fiber is essential to keeping your pipes tidy!

– Plan a carb day on the weekend. I also like to use this day to eat my cheat meal.

As with all diets, this one may not be right for everyone. Some people just can’t get past the initial 2 weeks of hell, while others dislike the types of foods included in the diet, such as eggs, meat and nuts. BUT! If you can tolerate the metabolic shift and somewhat lacking in food choices, this diet may be the best way to lose weight fast. Although many have successfully followed this diet for extended periods of time with great results, I would not recommend sticking with this style of eating for longer than necessary to reach your body fat goal.

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