The 3 Most Important Rules of the Keto Diet for Weight Loss
For those wanting to lose weight on a Ketogenic diet, if I were to boil down the Keto diet to 3 simple rules, they would be:
RULE 1: Keep net carbs below 20 grams each day
Keeping your daily carbs below 20g will keep your insulin levels low – enabling your body to access your fat stores for energy, and also reducing the excretion of ghrelin, the hormone that causes you to feel hungry:
RULE 2: Have the Right Amount of Protein
Keep your daily consumption of protein between 0.5g and 1g for every kilo (2.2lbs) of body weight, depending on your activity levels.
EXCESS protein causes insulin levels to increase – which locks up your fat stores, preventing you from losing weight. But you can’t skimp on protein either, as this will cause you to lose muscle mass. Apart from the brain (which uses 25% of the calories you use each day), muscle is the engine of weight loss, so you cannot afford muscle loss as this causes your basal metabolic rate to drop.
RULE 3: Calories DO matter!
There’s no getting around it! If you aren’t running a calorie deficit on the Ketogenic diet – or on any diet for that matter – you won’t lose weight.
Your calorie metabolism is far more complex than simply energy-in / energy-out. The number of calories you use each day depends on your activity level, your hormonal profile during that period of time, your sleep pattern, stress levels, and so much more. But at the end each day, you still have to run a calorie deficit in order lose weight.
If you have any questions on the Keto diet, with or without Intermittent Fasting, then I know that myself and the rest of the Keto Fight Club group will be happy to support you in any way we can.
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