Although each body is different and the best way to lose weight fast is to consult a professional nutritionist, you can lose up to 3 kilos per week following a ketogenic diet
Although each body is different and the best way to lose weight fast is to consult a professional nutritionist, you can lose up to 3 kilos per week by following a ketogenic diet . These regimens, although they involve risks, are very beneficial to accelerate metabolism and burn fat, since the latter is used as an energy source
Many studies have shown that these types of diets work to achieve the desired weight loss , in part because they suppress appetite . In addition to weight loss, numerous research has also shown that ketosis can help with type 2 diabetes and neurological disorders, among other conditions.
How to lose 3 kilos in a week
With ketogenic diets you can lose a lot of weight in a short time, especially since fat begins to burn very soon, by not giving the body the carbohydrates it is used to.
We tell you three keys so that, if you want, you can lose weight up to 3 kilos per week:
1) Eliminate carbohydrates as much as possible
Following a diet very low in carbohydrates is essential, since cells normally use glucose or sugar as their main source of energy , and if we consume carbohydrates the body will use them and not draw on reserves, which is what we are interested in.
Just so you understand, when the carbohydrate intake is very low, the glycogen stores are reduced and the level of insulin goes down. This allows fatty acids to be released from the body’s fat stores . Subsequently, the liver converts some of these fatty acids into ketone acetone, acetoacetate, and beta-hydroxybutyrate. These ketones can be used as fuel by your body.
The degree of carbohydrate restriction necessary to induce ketosis varies by individual and can be affected by several factors, including the individual’s physical activity. Some need to limit their net carbohydrate intake to 20 grams per day while others can achieve ketosis while eating twice this amount or more.
Generally, if 5-10% of the total calories you eat comes from carbohydrates, you will enter ketosis .
2) Eat healthy proteins and fats
Getting into ketosis requires adequate but not excessive protein intake . It is important to consume enough protein to supply the liver with amino acids that can be used for gluconeogenesis or glucose production.
In this process, the liver provides glucose for the few cells and organs in the body that cannot use ketones for fuel, such as red blood cells and parts of the kidneys and brain. Also , protein intake should be high enough to maintain muscle mass when carbohydrate intake is low, especially if we are losing weight. As a general rule, if you follow a daily protein intake of 1 to 1.5 grams per kilogram of weight (yours) you will maintain lean mass while you lose weight.
As a general rule, if you follow a daily protein intake of 1 to 1.5 grams per kilogram of weight (yours) you will maintain lean mass while you lose weight
In addition to protein, it is essential that you consume healthy fats , as this can increase your ketone levels and thus help you achieve ketosis. We obtain high-quality fats from fatty fish, olive oil or avocado . All this but without going overboard, since you shouldn’t consume too many calories if your goal is to lose weight.
3) Drink lots of water
It seems like a myth , but it works to lose weight. In fact, drinking water burns a lot of calories as it speeds up your metabolism , according to this study . Numerous investigations have shown that resting energy expenditure (that is, the burning of calories) increases between 24 and 30% in the ten minutes after consuming water. The effect lasts no less than an hour.
Drinking a pint of water , in fact, burns an exact 23 calories . In other words, if you drink this amount of water a day for a year, you will be burning 17,000 calories or, what is the same, you will lose 2 kilos of fat just with this small daily gesture. And if the water is cold, in addition, the slimming effect is multiplied , since the body spends more energy in heating your body.
And this is it, reader, are you going to dare to enter ketosis?