How to burn fat fast the Keto Way – Top 25 Tips
People all around the world face the problem of obesity and are curious to find the best key which can make them fit in a swoosh. There is a lot of research, articles and tips all over the internet, but the question is :Does it really work? There lies a pattern in all of the recommended foods for weight loss or for burning fats.
Some of the characteristics which a weight loss food have is:
- Low in calories
- Burns the calories
- Improves gut health
- Promote ketosis
The Keto Way of burning fat fast from the body is known as Ketosis. During ketosis, our body converts the fatty acids into energy. Due to less intake of carbohydrates during Ketosis, the source of energy automatically shifts towards fat compounds. This results in burning of fat fast or in a layman language loss of weight. Keto diet is also beneficial for a lot of health diseases such as Type 2 diabetes and mental disorders
Best 25 tips for burning fat fast the Keto Way
Reduce consumption of carbohydrates
Carbohydrates are the best source of energy. When there is a lack of carbohydrates in the body, the cells search for other fuel sources. This includes fatty acids which are known as ketones. For the body to use ketones the limit of net carbs should be 20 grams per day.
After a certain point of time when the body is used to taking ketosis as a source of energy, the amount of carbs can be increased in our diet gradually. It differs from person to person how much amount of Carbohydrate and ketones should be taken in the diet.Thus, it is advised to have less consumption of carbohydrates and more ketones for faster weight loss.
Use Coconut Oil
Coconut oil consists of MCTs that is, medium chain triglycerides which helps in ketosis. MCTs are easy to absorb and get rapidly transferred to the liver.There they can be easily converted into ketones and also used as a source of energy. MCTs increase the level of ketones in the body.
Coconut oil contains 4 types of MCTs out of which 50% comes from lauric acid.Lauric acid metabolizes much faster and produces a high level of ketones. Coconut is also good for digestion and heals stomach related diseases such as diarrhoea.2 teaspoons of coconut oil per day is sufficient for proper functioning.
Start doing Physical Activity
When you do physical activities ,your body depletes glycogen stores.These are replenished when you eat carbohydrates, which are broken down into glucose and then converted to glycogen.If carbohydrate intake is minimized, glycogen stores remain low. Thus, your liver increases its production of ketones, which is then used as an alternate fuel source for your muscles instead of carbohydrates.
More exercise leads to an increase in the level of ketones production in our body at a very fast rate.It takes around four weeks for a body to get used to ketones.And fatty acids as primary sources of fuel.
Intake only Healthy Fats
Taking a lot of healthy fats into the body helps in increasing the level of ketones and also boost up the process of ketosis.As we are reducing the amount of carbohydrate intake in our body, we should increase the intake of healthy fats to around 85-90% in our body.
For the body to convert the fats into a ketogenic diet is very important to have a healthy fat intake. Choose healthy fat sources from plants and animals.Make sure you do not take excess of fats because they are not going to help in weight loss.
Try short fat Fasts
Short term fat fasts induce the process of ketosis. Eating nothing for several hours boosts the ketosis process and forces the body to take fats as a source of energy. Fasting is a good approach to lift the process of ketosis. Fasting consumes 1000 calories in a day. Thus, a combination of less calories intake and more of healthy fats in the body helps in achieving the ketosis goal quickly.
Make sure you do not exceed the fat fast for more than three to five days. Exceeding more than 5 days may cause loss of muscle mass in the body. As the intake of proteins is also less in case of fasts, it can cause harm to the body as well. Thus, before going for a long term fast consult a doctor or do a nutrition level check.
Maintain Protein Level
Amino acids are important for the liver which is generated through proteins.Proteins help the liver to produce glucogenosis which means making glucose. Thus, proteins play a vital role in our body.
We cannot eliminate the intake of proteins but we can limit it to some extent. There are a few organs and cells in our body which cannot run without proteins like red blood cells, brain and kidneys. For other organs ketones may work as a fuel but not with these organs.
Muscle mass also needs proteins when there is less intake of carbohydrates, especially in case of weight loss.Ideal protein intake in ketogenic diet is 0.55-0.77 grams per pound. One can even calculate how much protein should be taken during a keto diet.Multiply your body weight by 0.55, the figure you get is the amount of grams of proteins which should be taken.
Watch the type of Food
Make sure you choose the best set of food for burning fat fast on the Keto Diet. Here are a bunch of ingredients which you should intake.
- Green Leafy Vegetables 11. Dark Chocolate
- Eggs 12. Berries
- Nuts 13. Coffee
- Protein Powders 14. Hard Cheese
- Garlic 15. Chia seeds
- Mustard 16. Coconut Oil
- Vinegar 17. Cream Yogurt
- Peppers 18. Grass Fed Beef
- Avocado 19. Salmon
- Peanut Butter 20. Green Tea
There could be a lot more ingredients which are low in carbohydrates, moderate in proteins and high at healthy fats. Find more of them and make your mantra for keto ingredients.
Have a proper Keto Diet Plan
Before starting the keto diet plan you should have a proper routine or menu which includes the intake of calories, meals of the day, ingredients, number of meals, intake of the amount of carbohydrates, fats and proteins. After analyzing all of this, set a target of the amount of fats or kilograms you want to lose.A weekly plan is must for maintaining the Keto Diet Plan. Add all the necessary ingredients in your keto diet and follow it strictly.
Test your Ketone Levels
While you are on a journey of losing weight it is very important to analyse whether you are able to achieve your goal of losing weight or not.For doing that we need to check the level of Ketones in our body.
There are three types of ketones – acetone, beta hydroxybutyrate and acetoacetate. These can be measured in your breath, blood or urine. Acetones can be measured in breath, beta hydroxybutyrate can be measured using blood and acetoacetate can be measured using urine.
Ketonix meter is usually used to measure Acetone in breath. After breathing in the metre, a colour reflects that shows whether you are in ketosis and how much high your Ketone levels are. A Ketone meter is used for taking blood samples.The meter consists of an indicator which tells about the amount of Beta hydroxybutyrate in your blood and the level of ketosis in the body.This method of blood testing is very costly. At last, ketone urine strips are dipped into urine for testing acetoacetate. If the indicator turns into pink or purple colour then it proves that you are on Ketosis. If the color gets deeper, then the amount of ketones are very high inside the body.
The most accurate way to check the amount of ketosis is using Ketone urine strips. The test should be done in the early morning or after the dinner. You can even go for more than one option for better precision.
Have Beauty Sleep
Having enough sleep is very important for weight loss. At least 7 hours of sleep per day increases the chances of losing weight upto 33%. Lack of sleep enhances the hunger syndromes resulting in higher risk of obesity. Have a proper sleeping schedule, drink less caffeine, try to sleep at a fixed time every night, set your alarm at least after 7 hours of your sleeping time and keep electronic devices away from your bed while sleeping.
Add vinegar to your Keto diet plan
Vinegar consists of fat burning properties thus incorporating vinegar to your meal is the best option. Consuming 15 to 30 ml of vinegar in your diet helps in reducing belly fat, body weight and waist circumference.It reduces the daily calories intake up to 275 calorie. It can be easily used by diluting it with water, salads and beverages.It not only works for burning fat but it is also good for heart diseases and controls blood sugar.
Quaff healthy beverages
During ketosis, also keep a good control over the types of drinks you are consuming. We often miss beverages thinking that only healthy food can help us burn fats.During keto diet, stay away from soda,packed drinks and alcohol.Have beverages such as lemon juice, green tea, lemon water, jeera water, honey water, bullet coffee and other types of healthy beverages.Caffeine which is found in coffee has the property to break down the fatty acids and increase metabolism of our body leading to weight loss. It has been proven that drinking 500 ml of water before any meal reduces the chances of losing weight upto 2 kgs.
Enhance Fibre Intake
High fibre foods help with proper digestion, losing weight and prevents fat accumulation.Fibre absorbs a lot of water making it easy for the stomach to digest. It gives a feeling of fullness, reduces hunger and eliminates belly fat. If taken properly it can reduce more than 2kgs of weight in a span of 4 months.Thus, add high fibre foods such as seeds, whole grains, fruits,vegetables, etc. in your keto diet plan for better results.
Include Probiotics to your Keto Diet
Probiotic is a bacteria which plays a vital role in everything from immunity to mental health. It also helps in burning fats and keeping weight under control. There are a lot of food supplements which consist of probiotics. It works upon body mass index, body weight and fats.Food items which are rich in probiotics are yoghurt, natto, kefir, kimchi, etc.
Stop taking Stress
Stop taking stress about losing weight.Stress increases cortisol release which causes hunger and encourages the body to store abdominal fat. In case you feel stressed, try meditation, yoga and other mindful techniques. Go for a walk, try some new hobby, divert your mind, have a change in your taste and flavour, eat slowly and mindfully.Don’t monitor your weight again and again. Keep calm and trust your Keto Diet.
Escalate Iron Intake
Till now we have been discussing how to reduce carbohydrates, increase proteins and fats. But we missed a very important mineral which is Iron.Iron has a lot of vital functions, its deficiency can cause severe issues in thyroid gland. Dysfunction of thyroid gland causes weight gain, weakness, fatigue and shortness of breath.Having a proper iron intake, increases the metabolism, reduces the body weight, maintains body mass index and increases daily activity level.Thus, improve your keto diet with food items which are rich in iron such as green leafy vegetables,seafood, meat, poultry, grains, cereals, dry fruits, beans, etc.
Go for HIIT
High Intensity Interval Training or HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.It is proven to be effective in weight loss and burning fats. Doing 20 mins of HIIT three times a week, can reduce 17% of belly fat and 2kgs of weight in just 12 weeks. It burns 30% more calories than other exercises such as cycling, push ups, squats, etc. Thus, going for high intensity interval training along with Keto Diet will help in burning fats fast.
Have short meals
Instead of having three meals per day, try to have 6 meals per day. It maintains cravings as well as overeating. Make a proper timing for your food intake. These 6 meals should have small quantities of foods. Do not fill up your stomach to the full. Keep it a little empty.Short keto meals will work much better than heavy one time food intake.
App to track the meal
There are a lot of apps on android, Mac, iOS, iPads, windows for keeping a track on your intake and exercises. Everything that you put to your body, also put it in the app. The app will show the amount of calories intake and also the kind of exercises to follow, in order to reduce those calories.
It provides great visual and quantitative feedback so that you can work accordingly.It tells about your step counts, breathes, amount of carbohydrates, fats, proteins, minerals, vitamins in your diet and guides you on the nutritional intakes. Find the suitable app according to your needs and goals. Start following the app for better results.
Walking more often than driving makes the body active. The more you start being active, more calories you burn and more weight you can lose. For doing short household chores, go for a brisk walk for doing work. Wear your shoes, go for a walk in the park, take your family along, have a pleasant evening, save your fuel and walk as much as you can.
Never skip Breakfast
Breakfast is the earliest meal of the day. It is very important to have a check upon the amount of calories and the kind of food you are taking in the morning. Breakfast should be wholesome, full of nutrients and a little heavier than other meals of the day. If you skip breakfast, there are chances that you would take calories throughout the day. Eating a healthy nutritious keto breakfast helps in losing the weight fast as it reduces the hunger of parts of the meals.
Eat more fish
Fish and fish oil are great sources for losing fats. It reduces the production of fat releasing hormones known as Leptin. Leptin is a key signaling molecule that controls the relationship between fat reserves, appetite and energy expenditure.Reduction in amount of leptin,reduces hunger and increases metabolism. People who eat fish regularly, have lower levels of the hormone Leptin in their body. Thus, include fish in your meal and help your body lose weight.
Ban on outside food
If you are on a proper keto diet plan, avoid having food outside at the restaurants. To maintain proper calorie intake, have more home cooked meals.It is easy to have a check on the ingredients, intake of calories, quality of food, type of oil you are using and other hygiene factors.So, wear your aprons on and give yourself a healthy treat.
Pick up a sport
Sports are the best way for losing extra calories. It helps in trimming the extra fat without feeling it much. In sports you unintentionally perform a lot of cardio and muscular exercises such as jumping, jogging, stretching, pedling, side stepping, etc. It also releases happy hormones in your body. Thus, if you do not feel like doing exercise daily. Pick a sport and play that sport for an hour daily.It will help in reducing a lot of calories.
Don’t think that in just a pinch you will burn all your fats from the body and you will be slim and trim. It takes time and effort to reduce fatty acids. More than time it needs patience. It is not an overnight task. Once you follow all the tips, it depends on the type of body you have and how your body responds to these measures.So, be realistic, just do your work honestly, have patience, results will show up soon.
So, these were the 25 best tips which you can follow to burn fat fast in the Keto Way. Check out these 25 tips and let us know how much did they work for you…