5 top Keto weight loss tips to help you lose 10 pounds in 1 week on Keto.
The ketogenic diet is ideal for rapid weight loss.
Taking your sugars down to zero, and your carbs to less than 5% of the total calories, you can remove your fat-storing hormones such as insulin and hunger-causing ghrelin.
In addition, you have pic of fat burning hormones such as IGF-1 and growth hormone (GH), which helps you to melt away fat from the body.
If you’re new to the keto diet, check out our 30-day meal plan here.
But when you want to super-charge the keto diet to experience even more rapid weight loss, there are some tips that you can use to take your weight loss of 50 to 90 Rpm.
1. Take your meals to two per day, no snacks of the period.
Every time you eat, you spike insulin which is a fat storage, not fat burning hormone.
By eating less times a day, you allow your body to stay in fat burning mode more often, which means more weight loss for you.
2. Get more than 8 hours of sleep each night
Even if you have to nap—what you want to do is give your body enough time to enter several cycles of slow-wave sleep.
Slow-wave sleep is when we build muscle mass, burn fat, balance, and manufacture hormones and neurotransmitters – the same of new neurons in the brain.
Therefore, weight loss becomes impossible without sleep. In fact, if you do not sleep, you’re going to lose weight, but it will not be fat.
It will be your precious muscle tissue.
You don’t want to be all bone and fat, no?
3. Keep your body guessing
Did you know that the body adapts to exercise?
It also adapts to calorie deficits.
In other words, if your body comes to expect that you walk at 4.1 km / h for half an hour a day, you’ll hit a plateau where you suddenly are stuck and not losing any weight.
Similarly, if your body comes to expect a diet of nothing but too few calories each day, it will eventually adapt to those fewer calories and you’ll hit some pretty unbudgeable trays.
4. High-Intensity Interval Training
HIIT workouts are workouts where you charge hard—race hard and fast, swimming hard and fast, jogging or walking even, and then you take a short break, and then resuming fast movements.
Therefore, it goes fast, slow/pause, fast, slow/pause.
HIIT is done in shorter sessions to avoid burnout.
Still, if you’re not used to it, you can easily send your body into a panic and throw in the stress mode, which you definitely do not want that if you want to lose weight.
The Stress spikes in fat storage hormones like cortisol, causing fat to be stored around the belly.
By the way, growth hormone (GH) is one of our chef of the fat burning hormones and HIIT peaks of GH by 2000% in men and 1300% in women.
This is a huge gain for weight loss and melting of fat reserves of the body.
HIIT Cardio Routine Example
Here is a HIIT workout that you can do on any treadmill or during a walk outside.
1. Basic warm-up starting with a brisk walk and work your way up to light jogging – 10 minutes
2. Run at 10 km / h for 30 seconds to 1 minute
3. Walking at 3.5-4 km / h for 2 minutes
4. Repeat this cycle 7 times (8 cycles total)
5. If the job interval is not enough of a challenge, add a slight tilt of the treadmill
6. Make a time to walk for 5 minutes before you stretch and drink a lot of water.
HIIT with Weights
Strength training can also be done on the HIIT, and man, is it yields results fast.
You’ll have to develop endurance, stamina, strength, and lose the weight quickly, while maintaining that smooth muscle mass that keeps your skin firm and young.
What you want to do to do HIIT with weights is to find a weight that you can lift 10 times in repetition, without having to touch a lighter weight.
It is your 10RM. Now, use the weight of your HIIT routine.
Here are some machines and exercises to try next time at the gym:
– Cross-Over Cable: 3 sets, Failure (60 s of rest, 15RM)
– Wide-Grip Lat Pulldown: 10 sets of 10 reps (60 sec rest, 50% 10RM)
– Squats: 3 sets, Failure (60 s of rest, 10RM from test)
– Bent-Over Barbell Row: 3 sets, Failure (60 s of rest, 10RM)
– Straight-Arm Pulldown: 3 sets, Failure (60 s of rest, 15RM)
5. Take carbohydrates to 5% or less of your daily calories.
Keep the carbs low and stick to vegetables carbohydrates only you will stay in ketosis and burn more fat from your fat reserves, which means that you get thin and skinny fast.
IF you have never tried keto, you may be afraid that the cravings for carbohydrates will be these nagging, overwhelming the means of your body to “please give carbohydrates, please!”
But proponents of the keto diet, you say, once ketosis kicks in, you feel satisfied and may-never-hardly -ever-hungry that it becomes super easy to resist bread of its charms, and all the other carbohydrates that you like as well.
The keto diet and interval training exercises, such as HIIT gave us good health new ways to lose weight quickly—without damaging our health.
We would be delighted to receive your questions and comments below.
These may help:
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Keto 101: How to start a keto diet – Are you ready to go keto? (Link here)
13 Keto Lunch Ideas That You Can Make at Home (Link here)
Lost 20 pounds on this diet in a month (Link here)