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4 Smart Approaches in Losing Weight

4 Smart Approaches in Losing Weight

It is a common scenario to see people counting calories, or even depriving themselves of food that they want to it. In fact, some people even starve themselves for days in order to lose weight. Sadly, not everyone who loses weight maintain their desired weight. Some individuals cut a drastic amount of weight only to gain it back a few weeks after.

Given our lifestyle, it is easy to become overweight. According to studies, more than 1 in every 3 adults are considered obese. That is alarming, considering the risks involved when you gain so much weight. This is the reason why losing weight has always been a popular agenda for so many individuals.

If you wish to effectively lose weight, it is a good idea that you do it the smart way. Here are four smart approaches on how you can get rid of unwanted weight.

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Know the right exercise

By performing the right exercise, you increase the chances of losing weight. For instance, doing bicep curls won’t burn as much calories compared to doing squats. As rule of thumb, work on large muscle groups in order to burn the most calories.

Also, other than focusing on your large muscle groups like back and legs, it also makes a lot of sense to mix the exercises. Make sure to not allow the body to adapt to the movements. Muscle memory allows the body to perform certain exercises easier. As rule of thumb, change your exercise program every three weeks. This causes muscle confusion, allowing more calories to be spent on the movements.

Get enough sleep and rest

A lot of people forget about the fact that the body needs rest. It is highly suggested to sleep at least 7 hours. In fact, professional athletes sleep more than 10 hours in order for them to recover fully after a hard workout session.

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For those who are simply trying to lose weight, sleep and sufficient amount of rest can suffice to boost the body’s metabolic rate.

Right supplementation

The right supplement matters if you wish to lose weight. Whey is now becoming a staple in building muscles in order to increase your metabolic rate. But other than whey powders, you can also invest on things like BCAA. Branched chain amino acids are known to create an anabolic environment allowing the muscles to recover, while it also helps in losing body fats.

You also have to understand how supplements work depending when you are taking it. Whey supplements taken as a pre-workout meal can become your fuel when you perform the exercises. On the other hand, it becomes a recovery drink when you consume your whey powder after a rigorous workout.

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Eat the right meals at the right time

Lots of people are not losing weight because they skip breakfast. Eating fewer calories doesn’t always mean weight loss. In fact, deprivation could signal the body to store fats.

As rule of thumb, always make sure to eat a healthy breakfast. This way, it jumpstarts your metabolism, and it could also control your cravings.

Also, make sure that you are conscious about the composition of your meals. Aside from counting the calories, make sure that you have the proper macronutrients in your system. Protein rich meals can help build muscle. On the other hand, your carbohydrates should come from grains instead of simple sugars. As for dietary fats, opt to choose food containing good cholesterol.

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Conclusion

Losing weight can be a bit tricky. You have to make sure to do it the smart way, in order to maintain the progress that you’ve made. In fact, once you met your fitness goal, you can’t afford to relax and eat whatever it is that you want to eat. It should ultimately become a lifestyle for you.

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Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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Featured photo credit: Khamkhor via unsplash.com

Reference

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