If you have already read other materials available on the KetosisDietitian.com website, you already know what it is, but we will summarize it once again. Limit your carbohydrate intake to 20g per day. If that’s too hard for you, start with 50g. Eat meat, fish, vegetables, eggs and butter as much as you like. Drink 2 cups of broth daily. Give up sugar, bread and carbonated drinks.
For a quick reminder of the keto rules that are worth following – visit our guide to the ketogenic diet principles and start using them, you will quickly notice the difference.
This is a very important rule if you want to achieve optimal weight. Always eat your meals to your heart’s content, as the feeling of hunger and fatigue prompts you to give up your diet and return to your old eating habits. However, if you feel full, don’t eat unnecessarily. When snacks are eaten too often they cease to be snacks. Stuffing yourself with indecent amounts of peanuts will not add 10 kg to your weight, but it can inhibit the weight loss process.
Virtually all of us are busy today and we do not have time to sleep properly. This is already seen as the norm in our society. The problem is that sleep deprivation does not only cause fatigue and heaviness. It also causes weight gain because too little sleep increases the levels of the stress hormone cortisol in the blood. This, in turn, contributes to the deposition of fat around the abdomen.
Don’t be afraid of weight! You’ll be friends soon. Weighing each day is important for two reasons. First, you will see with your own eyes that your actions are effective, so you will feel motivated to continue with them. Second – if what you are doing to lose weight does not bring the expected results, start intermittent fasting.
This tip will be especially useful for those looking to accelerate their weight loss on a low-carbohydrate diet. If you do not overeat, sleep well and do not achieve the expected results, applying this method will definitely improve the results. However, intermittent fasting should not be used by pregnant women or people dependent on food, as it may contribute to the relapse of the disease. The two most popular methods of intermittent fasting are 5: 2 and 16: 8. The first is to eat to your heart’s content 5 days a week, then eat small amounts for 2 days. The second is fasting for 16 hours, including sleep, followed by a return to your normal mealtime rhythm.
Receive tips, articles and all the goodies absolutely free, straight to your inbox!