How to Lose Weight with Keto Diet 2022

keto diet mentorsblog

Can You Lose Weight Without Exercise with Keto Diet?

Obesity affects a large number of people, and many of them diet as a result. According to studies in 2017, there was 4,7 million deaths worldwide because of the obesity. 

Here is the date of weight problem from 2017

  • Global Obesity Death – %8
  • Obesity Adult – %13
  • Overweight Adult – %39

How is Obesity and Overweight Measured?

The most common technic to measure obesity is BMI ( Body Mass Index). Weight in kilograms divided by square of height in meters (kg/m^2). To make it more clear. To make it more clear, here is the calculation:

Person Weight: 70 kg       Person Height : 1.75 m         BMI = 70/(1.75*1.75) = 22.9

Obesity Range Table 

  1. Underweight:  < 18.5
  2. Normal range:  18.5 – 24.9
  3. Overweight: 25 – 29.9
  4. Obesity: 30 – 39.9
  5. Severe obesity: ≥40

Lose Weight with Keto Diet

“Ketogenic” it is a consumption  of low-carb. The main idea is to lose weight by getting more calories from protein and fat and less from carbohydrates.

There are 4 type of ketogenic diet:

  1. Standard Ketogenic diet (SKD): %70 fat, %20 protein and %10 carbs
  2. Cyclical ketogenic diet (CKD): 5 ketogenic days followed by 2 high carb days.
  3. Targeted ketogenic diet(TKD): allowed add carbs in workouts days.
  4. High protein ketogenic diet: %60 fat, %35 protein and %5 carbs.

At the beginning of diet most people prefer ketogenic diet as SKD and CKD. The TKD is advance diet used by athletes and bodybuilder. 

How Keto Diet helps to lose weight?

Ketosis is the state of body to use energy such as fat instead of carbs. It happens when consumption carbohydrates reduce by limiting supply of glucose (sugar). Simply, limiting carbs around 20 to 50 gram per day and filling  with  meats, fish, eggs and healthy oils. It is important to keep balance of consuming protein because it converts into glucose and which will effect on transition into ketosis.

To measure your ketosis state in your body is easy. Ketosis state measure through blood, urine and breath. Simply, the amount of ketones produced by your body.

Does The Ketonegic Diets Help To Lose Weigh

The research show that keto diet is the effective too for weight loss. (More Data)

Most of the studies show that ketonic diet lower blood sugar level improve insulin. Another studies show that in 8 weeks body lost fat is 5 time faster. (More Data)

Other Advantages of Keto Diets

  • Heart: Keto diet helps to improve heart diseases such as cholesterol level, blood pressure and sugar
  • Epilepsy: Research shows that keto diet has decrease epilepsy on children.
  • Brain injury: Keto diet has positive effect on treatment of brain injuries.

Keto Diet has many other positive effects on metabolism, overall system of a human body. 

Keto Diet Foods to Eat

keto diet food mentorsblog

Your daily meal should be based on below foods:

  1. meat: red meat, steak, chicken and bacon
  2. fatty fish: salmon, tuna
  3. eggs: omega-3 eggs
  4. cheese: mozzarella, cheddar, goat
  5. healthy oil: avocado oil
  6. avocados: whole avocados
  7. condiments: salt, pepper, herbs

Keto diet food based on healthy foods such meat, fish, eggs healthy oil, avocados and more other low carb which help you to improve health and lose weight.

Keto Diet Snacks

Get hungry! here is the snacks between meals:

  1. cheese
  2. olives
  3. sushi
  4. boiled eggs (1-2)
  5. %90 dark chocolate
  6. strawberries
  7. guacamole
  8. fish
keto diet snacks mentorsblog

Keto diet snack such cheese, oil, fish, eggs and more others help to not get hungry between meals.

Bonuses for Ketogenic Diet

There are a few restaurants offer the ketogenic meal. So pay attention on ordering a meal. Most of the restaurants prepare meal and fish type of meal. You can order both of them and replace high carb food with vegetables.

Eggs also common meal in restaurants. You can enjoy having breakfast with your family  by ordering omelet or bacon.

For burger, I advice you to try bun-less burger. It is a keto approved version of fast-food burger meal.

At Mexican restaurants will be your favourite. There you will enjoy to eat everything that you see. Such as meat with extra melting cheese, guacamole and salsa.

Favourite desert will be berries with cream.

Recommendation: Keto Diet Plan Book (click here)

Top 5 Keto Myths That Stop People for Trying it

Top 5 Keto Myths That Stop People for Trying it

Let’s be honest: there are a lot of misunderstandings about the keto diet out there. People haven’t conducted adequate research. People placed far too much reliance on what their buddies told them. In reality, there are far too many people who might benefit from this fantastic diet.

It’s a shame, since if they only knew, the keto diet may help them a lot. Which advantages are there?

Imagine being able to consume rich and oily dishes without feeling guilty. I know, it seems too good to be true. That’s exactly what you get when you follow the keto diet. You don’t have to feel bad about indulging in your “guilty” eating delights.

Keto allows you to lose weight by consuming fatty meals, as the name implies. What’s not to like about that?

Another significant advantage of keto is its ability to reduce inflammation. Please keep in mind that inflammation is a terrible thing. Inflammatory diet, the Standard American Diet (high in carbohydrates) is making people sick.

You become bloated as a result of your carbohydrate consumption sucking up so much fluid.

I wish I could argue that this is the level of inflammation caused by a typical high-carb diet. Nope. That’s not even close. Not only will all that additional water cause you to bloat, but it will also cause your nerves, cardiovascular system, kidneys, and even your skin to suffer.

Your blood pressure remains raised, your skin wrinkles, you get cognitive fog, and the list goes on and on. Inflammation is, to put it mildly, a nasty thing.

When you go to a keto diet, you drastically reduce your carbohydrate consumption. This implies your system has less water-absorbing super spongy carb molecules.

Not only will your body begin to evacuate “water weight,” which is fantastic news for anyone seeking to reduce weight, but your skin will improve as well. All of the irritation that has been weighing down on your skin and causing premature aging and wrinkles has vanished.

Simply, your nerves receive a rest, and neurotransmitters in your brain and central nervous system deliver nerve messages much more effectively.

This means you’ll have less “brain fog” and be more mentally attentive. Finally, removing a large amount of water from your system allows your blood vessels to relax and return to normal.

if you still accept certain common keto myths, ketogenic meals, and the keto diet in general, you’ll miss out on all of the above advantages.

A few keto myths to be aware of so you don't get off route:

  1. Keto Myths #1: Ketosis vs Ketoacidosis
  2. Keto Myths #2: Not Tasty Food
  3. Keto Myths #3: Fat-High Foods
  4. Keto Myths #4: Taste Preference
  5. Keto Myths #5: Keto Substitute

Ketosis vs Ketoacidosis

Ketosis is not the same as ketoacidosis, which is a popular misperception concerning the keto diet. Ketosis, of course, is the metabolic state in which your body consumes fat for energy.

Your body uses sugar for energy when you eat a regular diet. This implies that when you consume carbs, your body converts them into energy.

Although this is the body’s default configuration, it does offer another option. It can burn fat for energy, which is known as ketosis. Your body distributes fat accumulated in fat cells throughout your body.

Your metabolic system next converts this fat into chemical molecules known as ketones. Ketones are absorbed by your body’s cells, which subsequently burn them to provide the energy you need to live.

The keto diet is formed on the basis of ketosis. Unfortunately, ketosis is frequently confused with ketoacidosis. The first option is risk-free. The latter is quite dangerous. Clearly, they are not the same thing.

Ketoacidosis is a condition where your body produces ketone acids as a consequence of fat breakdown. You can die if your body produces too many ketones. The great news is that ketoacidosis is rarely a problem for many people. This disease is only dangerous if your body is unable to create insulin at all.

Simply, it mostly affects patients with type I diabetes. If you’re like the majority of individuals considering the keto diet and can manufacture insulin regularly, you have nothing to worry about. You must recognize that even when following the ketogenic diet, you will consume some carbs.

This is generally enough to turn on insulin in your system for a short amount of time to avoid ketoacidosis.

Don’t believe for a second that simply because you’ve converted to using fat for energy, ketoacidosis is a serious danger; it isn’t. You should be okay as long as you can manufacture insulin naturally.

Not Tasty Food

One of the most disheartening keto myths about the diet is that it is difficult to enjoy the food. Many individuals believe that the traditional keto diet consists of butter sticks, eggs, and liquid fat. To put it another way, many individuals associate the keto diet with waxy-tasting food.

This couldn’t be more incorrect.

When you think about it, the meals you eat may be classified as “guilty pleasures.” I’m referring to foods that are high in fat and salt. You’re already halfway keto and aren’t even aware of it.

When it comes to fatty meals, we all have our guilty pleasures. You know it’s bad for you, yet you eat it anyhow because it tastes so nice. Can you envision altering your diet to the point where you consume your guilty pleasures on a regular basis?

I know, it seems insane, but the keto diet is just that. It allows you to eat more fat (the meal you were instructed to avoid), resulting in weight loss and improved health. Please keep in mind that there are several keto myths concerning high-fat meals.

Fat-High Foods

For decades, we’ve been encouraged to think that diets heavy in fat are harmful to our health. For the past 50-60 years, this has been the accepted opinion. According to new study, high-fat meals are not to blame for America’s growing obesity crisis.

The diet with high amount of eggs and fats will not lead a death. You have to take action to pump up your system with carbs, otherwise fat and cholesterol to kill you.

Blood clots are more likely to form when a high fat diet is combined with an irritated circulatory system. Strokes and cardiovascular events happen as a result of this.

When you eliminate carbohydrates from your diet, you’ll learn the reality regarding dietary fat consumption. The reality is the polar opposite of everything you’ve been told for decades. High-fat meals are beneficial to your health. Who’d have guessed?

After all, we’ve been learn that high-cholesterol meals may make us sick. Who is the true dietary enemy? That’s right, sugar. It’s simply a matter of time until you feel sick if you eat a lot of polished white rice, potatoes, or refined wheat goods.

Carbohydrates cause inflammation in the body, resulting in bad skin, acne, high blood pressure, cardiovascular problems, and some cancers. I could go on forever.

All of them are brought to the table by sugar, which is terrible news. High-fat meals, on the other hand, are more in line with how the human body has developed.

When you look at our predecessors, the key things they’re seeking for are fatty meals, which keep them feeling satiated for longer. Your body also converts fat into substances that are beneficial to your health.

High-carb, high-starch items, such as rice, may be readily replaced with keto-friendly alternatives. Don’t assume that certain alternatives are impossible just because they aren’t clear. The key to sticking to a keto diet is to pay attention to your preferences. The bottom line is this:

Taste Preference

You are not required to alter your taste selections. Adopting the keto diet does not need you to transform into an entirely different person. You are free to keep your selections.

You can’t force oneself to adopt a new system. You can’t tell yourself that you’ll be able to go from like one set of flavors to preferring an entirely different group of flavors. That method seldom, if ever, succeeds.

People switch diets for a variety of reasons, one of which is that they anticipate the diet to change them. They lean over themselves to adapt their new diet into their taste preferences and habits. Sure, a few weeks you can handle it.

However, past behaviors inevitably catch up with you. Too many folks finish up right back where they started. In fact, they regain all of the weight they lost at the start of their new diet.

To make matters worse, individuals gain weight after their diet than they did before. People put new tastes on themselves and thus this happens all the time. They put themselves undue pressure to completely transform.

Keto Substitute

With keto, all you have to do is locate a keto alternative for your favorite high-carb recipes. There’s no need to completely disregard your personal tastes or “go-to” dinners. You don’t have to substantially alter your lifestyle to make the keto diet work for you.

There’s always a keto alternative. It all depends on how willing you are to make that change.

The beautiful thing about the keto diet is that it does not need you to modify your routine. Seriously, I understand how shocking it is to many individuals who have tried diet after diet.

After all, if you’ve ever tried a weight-loss or weight-management regimen, you know how time-consuming it can be; not so with keto.

All you need to do to establish your taste profile and make it clear. When you have a game plan in place, the food plan almost takes care of itself. 9/10, many of your favorite foods can be changed to a keto version with minimum effort and modification.

Because keto meal plans are so high in fat and satisfying, you might feel satisfied with a quarter of the portion size you’d get on a typical American diet.

The basic conclusion is that you need to locate keto components that match your taste preferences. That’s all there is to it. With a few tweaks, you can transition to a keto diet and eventually make it a way of life. That’s how you’ll be able to maintain your weight loss for the rest of your life.