Following a keto diet can be a very effective way to burn off fat and lose weight. So if you want to give your ketogenic diet a boost, follow these steps and you can lose 5 pounds in the first 5 days of this diet.
The main thing you need to do when you want to lose more weight in a short period of time is to keep it safe. By making sure you’re losing weight the safe way, you can enjoy a more permanent result.
So if you are wondering if it’s safe to lose 5 pounds in less than a week, the answer is YES.
The difference between an unsafe and a safe diet is the process you are following, not the amount of weight you are losing.
The diet’s safety is not told by the amount of weight you lose, regardless if you are losing 5 or 10 pounds a week. The way you lose the weight will tell if the diet is a safe one or if you are losing weight the wrong way.
Just think of losing some extra pounds by drinking only lemon juice and eating spicy pepper. Well, if you are doing this, you have a very unsafe diet and it’s not a good idea to do it.
Approach the weight loss in a safe way and follow a diet that is based on whole nutritious foods. This way you will get rid of the unwanted pounds in a safe way while improving your overall health.
If you are committed to a keto diet and want to lose 5 pounds in just 5 days, follow these tips to make sure you are getting rid of those pounds in a healthy way.
This 5 steps keto weight loss plan will help you lose up to five pounds in less than a week.
But to better understand what it means to follow the ketogenic diet and how it helps you lose weight, below are a few guidelines.
The Keto Diet Principles
Following a keto diet means eating low carbohydrates, high fats, and eating proteins in moderation. This is a fat burning diet, literally.
When your body is low on carbs it will generate ketone. This will make your body to enter a state called ketosis.
While in ketosis, your body will burn fat instead of glucose. Your body will run on fat 24/7.
This is where the Keto diet takes the lead when it comes to weight loss. In other diets, your body’s primary energy source is glucose, so you won’t burn off as much fat as on a keto diet.
This diet is very effective when it comes to losing weight, but it also improves your health. In fact, this diet is a well-researched one, supported by numerous studies.
When you focus to get your body into the ketosis state and switch your body’s fuels supply from glucose to fat, you will burn more fat. This means the more fat you burn the more weight you lose.
Because the main focus of this diet is fat loss, you will be able to reduce the risks of many diseases.
Amongst some benefits of the keto diet is preventing diabetes and insulin resistance. This diet is also used as a part of seizure treatment.
This diet will shift your body’s chemistry for the better.
But to lose weight and get all the benefits out of the diet, you need to implement it properly. That is the hard part of this diet.
It can be hard to follow because it has very little room for flexibility. You need to follow the diet precisely because if you slip off, you won’t lose weight and you can even gain a few pounds.
How To Lose 5 Pounds On Keto?
If you are committed to this diet, you will see great results. Follow these 5 steps to lose 5 pounds in 5 days while on the keto diet:
1. Calculate The Keto Macros
Keto macros are the most important aspect of this diet. They include the nutrients your body needs in a large amount: proteins, fats, and carbs.
If you don’t calculate your macros, the chance of getting your body into ketosis is zero. The key to achieving ketosis is to get the macros ratio right.
To make it easy to calculate your macros you can use a keto calculator. This will help you find the exact amount of carbs, fats, and proteins your body needs to reach ketosis.
2. Keto Fasting
To have an even better effect on your weight loss, do some intermittent fasting (IF) while on the keto diet. While fasting can be a bit agonizing, intermittent fasting is far from it.
IF is just an eating pattern that cycles between a period of eating and fasting. It means limiting your eating to 8 consecutive hours a day and for the rest of 16 hours, you are not eating anything.
As an example, you can start your first meal at 10 am and your last meal should be at 6 pm.
So try fasting for a short-term to deplete your body’s primary energy source, glycogen.
The lack of food intake for a period of time will allow your body to use up its glycogen stores faster. In turn, your body will go after the stored fat to use it as fuel.
This process is called lipolysis. It means that your body will break down fat to produce free fatty acids, which will help create ketones.
The longer you go on a fast, the more of those fatty acids will be released and, in turn, more ketones will be created.
So both IF and keto diet boost ketones levels in your body and work together to burn fat like crazy. Together, they will help you get into ketosis much faster.
Because the fasting and the keto diet work together so well, people are calling this method keto fasting.
So to get rid of five pounds in less than a week you must follow the ketogenic diet along with the intermittent fasting diet.
3. Watch Your Carbs Intake
The main reasons you fail to lose weight on the keto diet is that you are consuming too many carbs. If you are hitting a weight loss plateau on keto, it is because of the carbs intake.
This diet is all about reaching ketosis and that means strictly low-carbs and high-fat foods.
To get into ketosis, you need carb depletion. You can accomplish this by dramatically reducing your carbs intake.
This means for many people on the keto diet that the total daily calorie coming from carbs are about 5%. And by eating one apple or one serving of oatmeal you are already consuming 5% carbs.
If you are not sure about the number of carbs you can consume, use a keto calculator. Your total carbs intake in one gram depends on your calorie needs, so you have to personalize this.
There are also some healthy foods that are high in carbohydrates, and you need to avoid them while on the keto diet. The best example of healthy foods high in carbs would be veggies.
All vegetables have great nutritional values, but not all of them are low in carbs. Make a list of veggies that are almost free of carbs and it will be easier to stay in ketosis.
To help you with your low-carb veggie list, add to your grocery list these 10 vegetables great for the keto diet:
They’re really low in carbs and rich in potassium and iron like other green leafy veggies such as arugula, kale, mizuna. They all contain fewer carbs than lettuce.
They can be the perfect veggies on a keto diet, their rich color means they are high in antioxidants and vitamins.
They are everyone’s favorite veggie and also very healthy since they add a healthy dose of potassium to your diet.
It’s high in fiber, which will help your digestive health and also rich in vitamins and folate.
Most root vegetables are cut off of the list on the keto diet, but radish is an exception.
It is low on carbs and on calories and it is a rich source of essential vitamins and nutrients such as Calcium, B6, and Copper.
This very low carb veggie is great to make lasagna using it instead of pasta.
This vegetable very low in carbs has a high water content so they can help you stay hydrated.
This should be on your shopping list because it’s a great replacement for rice and mashed potatoes.
This low carb vegetable is perfect for soups and you can even eat it raw as a snack.
Although isn’t really a vegetable, this fatty fruit is super low in carbs with lots of healthy fats.
Now that you have an idea about what veggies you should consume, it is easier to stick to the diet.
4. Keep Track Of The Calories
The weight loss process is directly related to the number of calories that go into your body and out of it. You need to create a calorie deficit when you want to lose weight.
So if you want to lose 5 pounds in 5 days, you need a calorie deficit. Because the keto diet contains fatty foods like avocado, dairy, or nuts, it will be helpful for you to count your calories.
The best way for you to cut down on the calories is by skipping your keto snacks. Don’t snack if you are not that hungry.
Also, another tip to limit the number of calories is to keep a food journal and eat smaller portions.
This is applied to any diet you are following. You have to make sure you are creating a calorie deficit if you want to lose weight fast.
5. Exercise Daily To Burn More Calories
A great idea when you are trying to lose weight is to incorporate exercise in your lifestyle. Again, you need to burn more calories than you intake and you can achieve that with exercise.
Exercise will not just help you lose weight but it will make you look fit, tone up your body, boost your metabolism, and build lean muscle mass.
The best types of exercises that are helping you the most with the weight loss process are cardio and weight training. So try to incorporate two sessions of cardio and two of strength training in your weekly schedule.
Create a workout schedule and try to stick to it. Incorporate three hours of workout in your week and choose the times that work for your schedule.
Being consistent will help maintain your muscle mass and will promote a healthy weight loss.
You don’t need a gym membership to do your exercises. Just find some space in your living room and commit 100% to the workout.
So in order to lose five pounds in five days with the keto diet, you must:
- Count your calories and macros;
- Apply intermittent fasting to your diet;
- Avoid carbs, even those from veggies;
- And exercise regularly.
Start applying these steps today, and you’re only at five days distance from the five pounds lighter version of you. Stay fit!