Last updated on September 27th, 2022 at 12:00 pm
Are you looking for ways to lose weight without counting calories or going on crash diets? If yes, then you should try out the ketogenic diet. This low carb, high fat diet has been proven to burn body fat faster than other diets.
The keto diet was developed in 1920s by Dr. Robert Atkins. He believed that carbohydrates cause obesity because they raise insulin levels. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When insulin levels rise too much, excess glucose builds up in the bloodstream. Over time, this leads to increased risk of heart disease, stroke, type 2 diabetes, and cancer.
Ketosis refers to a state where the body uses stored fats instead of carbs for energy. In order to enter into ketosis, you need to reduce carbohydrate intake to less than 50 grams per day. Once you reach ketosis, you’ll start burning fat for fuel rather than carbs. Ketones are released from the liver and travel through the bloodstream to provide energy to cells throughout the body.
How to lose weight? Many options, you know about counting calories to lose weight. When trying to reduce, a general rule of thumb is to scale back your calorie intake to 500 fewer calories than your body must maintain your current weight. This may assist you to lose about 1 pound (0.45 kg) of weight per week.
Many options:
Counting calories to lose weight
Lose weight pills
Lose weight with apple cider vinegar
Fasting
Prepare meal plans to lose weight. Counting calories in food
Using a loose weight calculator
etc.
Counting calories to lose weight
Counting calories may be a popular method of losing weight. The intention is to burn more calories than you eat, and thus reduce. Of course, there’s no definite number that everybody should eat every day, and thus no special number which we’d like to chop back on so as to reduce.
The essential figure to think about when calorie counting is that the number of calories you would like to consume every day so as to take care of your weight because it is.
If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.
In general, if you cut 500 to 1,000 calories a day from your typical diet, you’ll lose about 1 pound (0.5 kilograms) a week.
It sounds simple. However, it’s more complex because when you lose weight, you usually lose a combination of fat, lean tissue, and water. Also, because of changes that occur in the body as a result of weight loss, you may need to decrease calories further to continue weight loss.
Tips for counting calories to lose weight
Saving calories by cutting high-calorie, low-nutrition items: Skipping one or two high-calorie items is a good place to start when cutting calories.
Reducing your portion sizes: The sizes of your portions affect how many calories you’re getting. Twice the amount of food means twice the number of calories.
Do You Have to Count Calories?
Ketogenic diets generally don’t give rules for calories, although they might give suggestions. The recommendations are: women aim for 1,500 to 1,800 calories a day, while men aim for 1,800 to 2,200. It also advises dieters to limit empty calories and to stick to a list of approved foods for each phase of the diet.
One good thing about a ketogenic diet, says Franziska Spritzler, RD, author of The Low-Carb Dietitian’s Guide to Health and Beauty, is that most people will naturally stay within this calorie range while on the plan. While it’s easy to fill up on empty carbs like crackers and cookies, she says, those foods are off-limits on a keto diet. It’s more difficult to eat large portions of keto-approved foods that are higher in fat, protein, and fiber.
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Source:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
https://www.livestrong.com/article/323349-how-many-calories-should-i-eat-on-a-keto-diet/
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