There are some tweaks that make keto very very effective and that can help you lose weight really fast—but healthily.
- You must add intermittent fasting to stay in fat burning mode longer and lose maximum weight
Intermittent fasting combined with keto is a power combo for major weight loss. Both of these approaches are all about suppressing insulin so you can use your own fat for fuel.
IF suppresses any insulin spikes to that 6 to 8 hour feeding window, leaving you in fat burning mode the other 16 to 18 hours a day.
- Avoid a fatty liver and get high energy for workouts with 7 cups a day
You must eat lots of vegetables to prevent a fatty liver and have high energy when you’re doing a ketogenic diet.
Why? Well first, you’re going to be melting major fat– and dumping huge amounts of fat through the liver.
The reason keto and IF work where Atkins fails, in fact, is by encouraging vegetable carbohydrate that prevents nutrient deficiencies. You stay in ketosis as long as you eat chiefly non-starchy vegetables—so no beets, corn, and watch the potatoes for maximum ketosis.
I recommend dark, leafy greens because they are very healing for the liver and contain minerals that improve the detox pathways of the liver. Plus, they’re rich in potassium which is essential for avoiding keto flu.
Bitter greens like kale, beet tops, and Swiss Chard literally melt fat off the liver. The more bitter the better. Or add a kale, beet top shake and even if you have to literally dump it down at first, you’ll come to love the taste –AND the energy—AND how this nutrient density suppresses cravings, hunger, and helps you lose weight.
- Add potassium citrate and nutritional yeast to prevent side effects
You want to prevent side effects such as low energy, dizziness, or keto flu when you’re making that switch from burning glucose fuel to fat fuel. And I want to stress how important this is because often, just one bout of keto flu will send people heading for a carb binge to feel better.
But don’t do it! These feelings of fatigue and weakness will pass…
Supplementing with electrolytes is smart because all the water weight you’ll lose will can dehydrate the body.
Nutritional yeast is good for all the B vitamins. Make sure its organic and non-GMO.
- Adjust fats to go longer between meals
One reason why fat is so great for weight loss is that it not only produces no insulin spike—it is the perfect food to prevent HUNGER which is the enemy of successful dieting, right?
Fat spikes insulin by 0. Plus, it prevents hunger and cravings that can throw you out of ketogenesis.
- Watch hidden sugars
Sugar is everywhere, and is in everything—especially condiments and packaged dairy foods like salad dressing, cottage cheese, yogurt—all kinds of foods you might think are keto-friendly that aren’t.
You MUST read your labels. Y
Shop the outer aisles and choose foods like eggs, sugar-free almond milk, full fat cheeses, and vegetables will help you be super-successful at keto and help you stay in fat burning ketosis.