NATURAL WAYS FOR WEIGHT LOSS :
Keto Diet strategies for WEIGHT LOSS
Hundreds of fad diets, weight-loss programs, and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
How do you make those permanent changes? Consider following these six strategies for weight-loss success.
Long-term weight loss takes time and effort — and a long-term commitment. While you don’t want to put off weight loss indefinitely, you should make sure you’re ready to make permanent changes to your eating and activity habits. Ask yourself the following questions to help you determine your readiness:
- Am I motivated to lose weight?
- Am I too distracted by other pressures?
- Do I use food as a means to cope with stress?
- Am I ready to learn or use other strategies to cope with stress?
- Do I need other support — either from friends or professionals — to manage stress?
- Am I willing to change my eating habits?
- Am I willing to change activity habits?
- Do I have the time to spend making these changes?
Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you’re ready, you’ll find it easier to set goals, stay committed and change habits.
Keto Diet Goal For Weight Loss
It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower-calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that’s 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
When you’re setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Lose 10 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
Keto Diet Tips :
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction, or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables, and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with Keto Diet these tips:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butter, and nut oils.
- Cut back on sugar as much as possible, except for the natural sugar in fruit.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
Keto Diet Drinks –
Unnecessary weight gain is an increasingly common problem in the keto diet in the present day and age. This is mainly due to the lifestyle prevalent among the working class. Consuming weight loss drinks is one of many solutions to this problem.
By shedding the extra kilos, your overall health improves significantly. It brings down the risk of suffering from the following diseases:
- Heart disease
- Sleep apnea
- Specific types of cancer
It improves your blood sugar levels, and cholesterol levels, and brings down your blood pressure. Weight loss decreases joint pain, and back pain, and improves your mobility. From a lifestyle perspective, it improves your energy levels, sleep, confidence, mood, and sex life. You have to deal with lower amounts of stress and have a positive body image yourself.
Keto Diet Ingredient –
As you are ready to take control of your life and become healthy, you need to make the necessary changes. While you switch to an active lifestyle, you should follow a diet that helps you get rid of the excess kilos.
Fortunately, you can consume weight loss drinks, designed to help you reach your health goals. When you take liquids regularly, it boosts your metabolism. Consuming these drinks can also help keep away the hunger pangs that make you binge on unhealthy junk food.
When you consume these weight loss drinks, you need to remain patient. It takes a little time for your body to adjust to the new diet before you start seeing results. Remember, if your metabolism doesn’t go up, it will dampen your efforts to lose weight.
Apple Cider Vinegar for Weight Loss
Regarding weight loss drinks, apple cider vinegar is among the most popular ones. It is a beverage, which requires a two-stage process for manufacturing this drink. Making this liquid, requires crushing/cutting apples and mixing them with yeast, to convert the sugars present in it, to alcohol. In the second stage, manufacturers add bacteria to ferment the alcohol, transforming it into acetic acid.
One study published in Bioscience, Biotechnology, and Biochemistry showcased why apple cider vinegar weight loss drinks are useful. Research asked 144 obese adults to consume one to two tablespoons of this beverage for 12 weeks every day. There was also a control group who had to take a placebo drink. At the end of the study, the participants that consumed a single tablespoon lost 1.1 kg. On the other hand, those who had two tablespoons of this weight loss drink shed 1.81kg.
According to a study published in the Journal of Functional Foods, researchers studied the impact of this beverage on 39 adults. The participants had to have one tablespoon of apple cider vinegar for lunch and breakfast. They also had to follow a diet that was deficient by 250 calories, as they followed a restricted diet. Within 12 weeks, the participants lost almost 4 kg. When compared to the control group who didn’t consume apple cider vinegar weight loss drinks, only lost 2.26 kg.
When you consume apple cider vinegar, the main ingredient is acetic acid. It targets body fat by boosting your body’s metabolism. Also, this beverage is well known for stabilizing your blood sugar levels. As a result, you will have greater control over your cravings, due to which you consume fewer calories.
It is quite easy to include apple cider vinegar as one of the weight loss drinks in your diet. Before you eat breakfast, make sure you have a tablespoon of this beverage. You should mix it with at least one cup of water before drinking it. Due to the high acidity of this beverage, it can damage the tooth enamel and irritate your throat. Also, make sure you don’t consume more than two tablespoons.
The best time to have apple cider vinegar weight loss drinks is before you have a meal. It will help prevent the overconsumption of food, which is good for your health.
Green Tea for the keto diet
Another beverage that falls under the weight loss drinks category is green tea. It is well-known throughout the world for its antioxidant properties, making it great for your health. Green tea has been around for centuries, as various civilizations used it for the treatment of different health conditions.
Green tea plays a major role in boosting your metabolism. As a result, your body becomes efficient in converting the food and beverages you consume, to energy.
Green tea has two main ingredients – catechin, a type of antioxidant, and caffeine. Both these components boost the amount of energy your body uses. Also, catechin is responsible for breaking down the fat molecules. There is a review of 14 studies, which back the power of green tea. Participants who drank this beverage for 12 weeks every day lost around 0.2 – 3.5 kg.
Due to this weight loss drink’s natural diuretic properties, it helps deal with fluid retention. When you drink it every day, it reduces the amount of body fat.
You should make sure that you consume at least two to three cups of green tea every day. Keep in mind that this amount depends on your body’s natural rate of metabolism. It will give your body sufficient amounts of caffeine and catechin to lose weight. Although there are a lot of varieties available in the market, you should use the regular one. Also, ensure these weight loss drinks have minimal processing. The benefit is that these types of beverages will retain their nutritional content.
There is a proper way to make these weight loss drinks. If you boil the water for too long, it can destroy the catechins, rendering this beverage to be ineffective. You need to bring the water to boiling temperature, before allowing it to remain for 10 minutes. Only then should you pour it over green tea leaves. Let it brew for a minute, before straining out the leaves in these weight loss drinks.
Homemade Weight Loss Drinks
Now that you are aware of the power of weight loss drinks, you should add them to your diet. Make sure you exercise every day to boost the effects of these beverages. Given below is a keto diet list of the drinks that make you lose weight, along with recipes to prepare them.
1. Apple Cider Vinegar with Berries and Lemon
- 2 tbsp of frozen berries
- 1 tbsp of lemon juice
- 1 tbsp of apple cider vinegar
- Ice and water
- 1 tbsp honey (optional)
- Add the berries to a cup of your choice.
- With the help of a spoon, mash the berries. If you want to make this weight loss drink sweet, add honey to the mixture.
- Pour lemon juice and apple cider vinegar into the cup. Add the ice, before filling it with water, all the way to the brim.
- Mix all the ingredients with a spoon for at least a minute, before consuming it.
2. Cinnamon Raw Honey Mix
- 2 tbsp of cinnamon
- 1 tbsp of honey
- 1 cup or 250 ml of warm water
- Heat water and add cinnamon to it.
- Before you add honey to water, make sure you cool it down for at least half an hour. The heat deactivates the powerful enzymes present in honey.
- Mix the ingredients and consume this beverage.
You can also store it in the fridge and have it the next day, 30 minutes before you eat breakfast.
3. Dark Chocolate Coffee
- 1 cup/250 ml of water
- ½ tsp flaxseeds (ground)
- ¾ tsp dark chocolate (grated)
- 1 tsp black coffee
- Add black coffee and hot water into a cup.
- Mix it well, before adding the flaxseeds.
- Stir the ingredients, before coating it with dark chocolate.
4. Grapefruit with Cucumber
- 1 cucumber
- 1 lemon, sliced
- 1 medium-sized grapefruit
- 1 cup/250 ml of water
- Cut all the ingredients.
- Add them to a blender, along with water.
- Blend everything until it becomes smooth.
You can consume these weight loss drinks by keeping them in the fridge for a while. By serving it cold, it kick-starts the metabolic process of your body, which allows you to lose weight faster.
5. Ginger Lemon Water
- 1 cup/250 ml of cold water
- ¾ tsp of roasted cumin powder
- 1 tsp of lime juice
- 1 inch of ginger root
- Cut the ginger into small pieces.
- Add it to a blender, along with cold water.
- Blend these ingredients until it becomes smooth.
- Pour the ginger water into a glass.
- Add roasted cumin powder and lime juice.
- Mix the ingredients well before consuming.
6. Green Tea with Mint and Lemon
- 1 cup/250 ml of hot water
- 6-7 mint leaves
- 2 tbsp green tea leaves
- 1 whole lime
- Add water and mint leaves to a utensil of your choice.
- Heat the water until it starts to boil.
- Keep it in this state for at least five minutes.
- Switch off the gas and add green tea leaves.
- Allow them to soak for a minimum of five minutes.
- Remove the leaves with the help of a strainer and pour them into a cup.
- Drink while it is hot, to observe its benefits.
7. Pineapple with Cinnamon
- Black salt (to taste)
- ½ tsp of cinnamon powder
- 2½ tbsp of lime juice
- 1½ cup pineapple
- Cut the pineapple into small pieces and add them to the blender.
- Blend this fruit, until it becomes smooth.
- Pour the juice into a glass and add lime juice, and cinnamon powder. You can top it off with black salt, as per your preference.
- Mix all the ingredients.
If you want to observe the maximum benefits of this drink, you should consume it on an empty stomach.