During cold months many of us don’t feel very attracted to spend time outdoors and engage in some physical activities. We prefer to use our free time under the covers with a loved one, watching movies, reading, eating nice food, and so on. While this is perfectly reasonable, it comes with a problem. Since we become pretty sedentary during winter, most of us welcome spring weighing a bit more than the previous fall.
Many who found themselves in this situation before, begin to wonder what they can do to get rid of this unwanted weight before spring and summer arrive.
Of course, the key for being in good health, losing and maintaining weight is to have a regular exercise routine. Besides being physically active, it is equally necessary to take care of what we eat.
There are plenty of diet plans nowadays, each of them promising good results in terms of weight regulation. But one way especially stands out, and lots of people talk about it as a plan that is particularly effective for weight loss – a keto diet.
Simply put, a keto diet is based on the consumption of high amounts of fat. The principle here is that your daily meals should be planned in the way that you eat about 75% of fat, 20% of protein, and remarkable low levels of carbohydrates – only 5%.
Now, when people decide to do something to lose weight they want to see the results quickly. In this text, we will discuss some ways to organize 2 weeks of a keto diet plan. It is necessary to know that this isn’t a simple process, but if you plan it well and stick to it, you will see the amazing 2-week keto diet results. Let’s see how to lose weight on a keto diet.
This is the original, and the strictest variation of a keto diet and the principle of this type is that you need to eat 90% of fats, 6% of protein, and only 4 % of carbs. This type of diet was used at the very beginning when it was created to treat patients who suffered from epilepsy. Your diet should contain mainly meat, cheese, eggs, butter, high-fat seafood, and vegetables that grow above the ground. This is a challenging plan, and you have to be disciplined to follow in for two weeks, but it is a fantastic keto diet for weight loss.
The thing is – many people find it challenging following a classic keto. So when someone is looking for a keto diet menu for beginners or a way to be more flexible without developing a keto flu, they are opting for something called a modified ketogenic diet. This version has a bit different fat – protein- carb ratio. When you are on this diet, it should consist of 55% fat, 30% protein, and 15% carbohydrates. It is much easier for most people, and it allows a higher intake of fiber and vitamins and minerals from fruits and vegetables.
A ketogenic diet can be a bit complicated because it is based on the assumption that everybody eats meat. However, we know that it isn’t true and that there are many of those who would like to try it out but are vegetarians. This diet would be hard for vegans, but for Lacto – ovo vegetarians it is manageable if you have time to plan it. You can eat tofu and other soy products, cheese, eggs, olive oil, coconut oil, avocados, artichokes, berries that have low levels of carbohydrates, and so on.
What is different here is that protein intake isn’t limited as well as of course fat, and you only have to watch and restrict how much carbs you eat. Additionally, when you do eat carbs, you need to make sure that fats follow them.
In case you want to follow dairy-free keto diet you can eat fatty fish, meat like beef, poultry, chicken, game, nuts (Brazil nuts, macadamia, walnuts, peanuts, etc), vegetables (artichokes, asparagus, green leafy vegetables, etc.), and low-carb berries.
With this type of keto diet, your body is going into the process of turning fat into energy (ketosis)because you are shortening the time you eat during the day. For example, you can organize it in a way that you eat just 8 hours in the day and fat the remaining 16. Of course, you can plant it differently as well.
Conclusion: There are many ways to follow a keto diet to lose weight relatively quickly. Keep in mind that this isn’t a simple nutrition plan. It is highly restrictive and requires you to be quite creative, but it gives fantastic results. Another thing that you need to remember is that after achieving the desired results, you should make an effort to eat healthily and exercise regularly to maintain the weight. Have you tried a keto diet before? What are your experiences?