How to Lose weight fast - The Ultimate Guide to Keto Diet

How To Lose Weight Fast Without Exercise – The Ultimate Guide to Keto Diet for Beginners

Shed Body Fat While Still Enjoying Life

How to Lose weight fast - The Ultimate Guide to Keto Diet

How to lose weight fast without exercise and at the same time without affecting your health or sacrificing what you love in life. Is it possible?

First of all, let me just start this by saying – DIETS SUCK! For the longest time, they were one of my biggest pain in the neck.

For as long as I can remember, following and trying different diets to lose weight fast and safely without having to do exercise, at least heavy exercise, were my biggest and hardest things.

You probably have the same feeling.  You have been searching for a way to lose your weight fast and in the shortest possible time.

The problem is, you don’t know who to believe and what to trust.  There are tons of information out there, different diet systems (Atkins diet,  The Zone diet, Vegetarian diet, Vegan diet, Weight Watchers diet, South Beach diet, Raw food diet, Mediterranean diet, and Western diet, etc) to name some. 

The Truth

I found the abundance of information and conflicting trains of thought completely disgusting.

You might know or have heard about some people who have tried those diets, but they’re either not happy with the results, or getting some results and not enjoying the process due to different reasons. Let alone the fact that it took them months to see any results.

There are several reasons for this, and I’m here to help you find them and understand how to best use them in your favor to lose all the weight you want safely and fast.  

I know and I understand that you can struggle with self-doubt and true belief in whether or not you can make this work.  Remember, I was there once. 

You see, the problem with most people trying any of these diet systems is that they don’t start right.  

They just jump in, follow whatever meal plans that system offers or suggests, go to the gym or exercise at home, and hop on the scale every day expecting to see the magic happens.  But to their disappointment, the scale is showing them that they’ve actually gained more weight instead of losing any!   

WHAT?!! Why is that? How could that happen? they ask themselves in frustration, desperation, and anger. 

Now, before you come to any conclusion to why none of the diets you have tried never worked, let me show you and from personal experience, how you can actually lose all the weight you’ve always wanted to lose.  

Not only that, but you can actually lose it very fast and in a healthy way while enjoying delicious food and happy life along the way.

Something to keep in mind

Before we start, I want you to know something.  I’m not claiming that all those healthy diets don’t work.  They do, but not the way people think or the ones who falsely try to present them to people.

Those diets were made to maintain a healthy lifestyle, not to lose weight fast and naturally. 

If you are reading this, then I’m sure that you don’t want a diet that just works.  You want a diet that works, produces fast results and you can actually enjoy.

You will know what I mean once you learn more about it and actually try it, or if you have already been on it and it hasn’t been working, then you definitely need to keep reading.

Ready? Let’s dig in to find out why keto is the answer to your weight loss goals, all done naturally with no or with a little exercise. 

What is the Keto diet

Keto nutrition diagram, Ketogenic diet, low carb, healthy food

Keto diet is basically a low carb diet, high fat, and moderate protein.   What this does is it helps our body to produce ketones which at the end the body uses for energy. 

This state is known as ketosis.   The keto diet has different names as the ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

Let me put it in even a simpler form.  In a regular high carbohydrate diet, the body uses glucose for energy. 

But by lowering your carbohydrate intake by being on a ketogenic diet, you are distracting your body from using carb (sugar) as a primary source of energy (due to its low level after going on this diet) and this puts you into ketosis, aka prime weight loss mode.

Instead, you are directing it now to use your stored fat for fuel.  This will produce ketones in your body and put it in the state of ketosis.   

Now, your body will start burning more fat and less sugar.  

What will you notice when on Keto?

You’ll also notice that you’re not starving your body of calories (Something you’ve probably tried and didn’t work), but starving it of carbohydrate.  Hence limiting carbs and eating more fat is where the keto weight loss magic starts to occur. 

So, does that mean calories intake doesn’t matter? It does, but not in the way you were told about (calories in – calories out).  That’s a misconception, and it doesn’t work that way.  But I’m not going to talk about this in this post. 

For now and for the sake of making this simple, let’s focus more on carbohydrate, fat, and protein.  I will write more about calories intake and how you should use it in another post.

Benefits of the Ketogenic Diet

Keto diet has countless benefits ranging from weight loss, healing and medical treatment applications.  

The keto diet has first been used to treat epilepsy with high success rates.  And it is still used with children who have epilepsy until now.

Through lowering your carbohydrate intake, your body produces more ketones which act as a source of fuel for the brain.  It has been shown to increases mental performance, focus and clarity. 

Studies show that the keto diet helped to improve triglyceride levels and cholesterol levels, improvement in blood pressure and lower insulin levels to healthy ranges.

A lot of people who have been on keto diet have also noticed an improvement in their skin, including a decrease in Acne. 

What To Eat on a Keto Diet?

Food you can eat on keto

First and for most, remember that the keto diet is high in fat, moderate in protein, and very low in carbs. That is around 75% fats, 20% protein, and 5% carbohydrate.

The fats we are talking about here are healthy fats.  You can get that from butter, olive oil, avocado, and fatty meat.  I know, I know, you’re thinking “75% fat? isn’t that harmful?”.  Actually, it’s quite the opposite.  

We have all been misinformed and lead to believe that fat is bad for us when in reality it is good.  We are talking about good fat here.

What you should be worried about is sugar, and that’s why we are limiting it to 5%.  Your daily intake shouldn’t exceed 20-30g per day.  Even better, 5-10g per day if you want to speed up the process and see fast results.

Foods you can eat:

All the yummy good food.  Really. You will see as you start going on keto diet that you are eating very delicious food yet healthy.  Quite different from what you’re used to.  And the good thing is that you will always feel full.  

Here is a list of the food you can eat and not worry about:

  • High Fat Dairy – high fat cream, butter, cheeses, etc.
  • Meats – beef, lamb, poultry, fish, eggs, etc.
  • Above ground vegetables – cauliflower, broccoli, etc.
  • Leafy Greens – lettuce, spinach, kale, etc.
  • Nuts and seeds – almond, walnuts, macadamias, sunflower seeds, etc.
  • Low carb fruits: Avocado and berries – raspberries, blackberries, etc. (in moderation)
  • Sweeteners – stevia, erythritol, etc.
  • polyunsaturated oil– virgin olive oil, coconut oil, avocado oil..etc.  (best for cold use and light cooking).
  • Butter, ghee, tallow and coconut oil (best for high-heat cooking).

Foods you can’t and shouldn’t eat:

Carbohydrate.  You want to lower your carb intake to the lowest possible. 

At least at the beginning.  Once your body in ketosis and becomes insulin sensitive, you can increase your carbohydrate. 

I know some people who are up to 100g a day and they are still in ketosis.  

Here is a list of food not to eat and to avoid:

  • Grains – rice, wheat, cereal, corn, etc.
  • Sugar – any sugar, honey, agave, maple syrup, etc.
  • Fruit – bananas, oranges, apples, watermelons, etc.
  • Tubers – potato, sweet potato, yams, etc.
  • Side Effects of Keto Diet:

Before I begin talking about side effects. let’s remember something.  You are changing your lifestyle and your body is going to react to that until it adjusts itself to the new lifestyle you are trying to reach, in this case being in ketosis.  

Feeling Weak

One of the side effects you will be experiencing is that you’ll start to feel weak or not feeling energetic.  You are asking your body to stop using what it has always been using as a source of fuel and directing to a different one. 

Of course, it’s going to take some time for this transition and in the process, you will fee out of energy but that shouldn’t last very long.

Thirst and Urination

You will also feel thirsty and urinating a lot.  That’s normal too and it is due to the changes your body is going through.  I promise you, this should only last for a couple of weeks or a month at most.

How to avoid side effects

To lower the chances of all of those side effects to happen or stop them altogether, stay hydrated. 

Increase your daily intake of water and add some electrolytes to it to make up for any loss of minerals when you lose your excess body water.  Also, get plenty of sleep and increase fats in your meals.

To me, it was worth it and it didn’t feel that bad. 

Well, maybe the beginning but as my body got used to it, I got over all of that and can tell you that I have never felt this great before. So be patient.  All that will go away and you’ll reap all the benefits.

Common Questions:

How long should you be on the keto diet?

Well, personally I see it as a way of lifestyle and not as a diet so that made it easy for me not to have a date in when I should stop.  If you can have this mentality, then you will stick with it for as long as you can ..or maybe even for the rest of your life. 

I know some people who have stopped it and just kept going back to it every time they gained some weight.  I don’t like that.  To me, it’s a hassle to have to change my lifestyle back and forth.  

Why not just change it once and stick to it.  It is fun after all.

How much weight will I lose and how fast? 

How much weight will I loseWhen you first start keto diet and within days, you will notice really fast weight loss.  That’s because the first thing you will lose is your body water. 

Don’t get discouraged.  It’s actually a good thing and basically, your body is telling you that it’s adapting.  

After that, it’s really all up to you on how much weight you want to lose.  As I motioned earlier, the lower you can go on carb the faster and more pounds you will lose.  Combine that with exercise and now you are losing even more weight and burning more fat.  

One more thing that can affect your weight loss in a positive way is Interment Fasting.  I have been doing it every day for many years and it always works.  I will talk more about that in a separate post.  

How can I measure my glucose and ketone: 

Keto-Mojo Measure your ketone and glucose Keto Diet

For you to be able to speed up the process of losing weight fast, you need to be in ketosis.

To know when you are in ketosis (Interment Fasting speeds up this process),  you will need to measure your glucose and ketones.  At least for the first couple of months, then you will be able to tell when it happens without the need of using any instruments.

I personally like this one device in particular which can measure both glucose and ketones.  It’s called Keto-Mojo.  

What you’ll basically do is measure blood glucose 2 hours after waking up.  For best results, aim for 85 or lower.  As for ketones, it should be 1.0 or higher. 

Then measure glucose and ketone again 2 hours after your first meal aiming for the same numbers above.

Turn it into a family affair

When everyone around you is on keto, it becomes a lot easier for you to stick to it.  Instead of you trying to get around your family meals plans so that you can have your keto meals, it would be easier and more beneficial to everyone in the family if they just join you.

Explain the benefits of the ketogenic diet and show them the facts that you’ve learned.  If they doubted what you’re saying, don’t worry the action and results will speak for themselves. 

I remember when I first started, it was almost impossible to convince my wife and son.  After all, I am the same guy who used to make all those sweets and baked all those yummy pies (Yes, I’m a very good cook).

I didn’t give up.  All it took is a couple of weeks when my family noticed the changes.  Yes, it is that visible and clear.  I lost more than 12 pounds in those two weeks.  I didn’t have to say a word.  My wife and son stopped to ask how to lose weight fast and decided to simply join me and we became a keto family.

Get them engaged in planning and fixing the meals and daily exercises. This will have a great impact on your family relationships and living a healthy clean lifestyle. 

My final advice to you is to be patient and don’t let anyone scares you off.  It won’t take a long time before you and everyone around you notice the difference.  It’s a great journey and well worth it to enjoy every moment of it.