The Keto Diet:Worldwide Fitness Trend

The keto diet buzz has existed for a long time with the never-ending interest of people. 

Celebs made it more distinguished to acquire it from time to time for shedding extra pounds.

No doubt, the keto or ketogenic diet is one of the most popular ways of dieting worldwide.

 It is famous for being easy to pursue as a weight-loss strategy.

 However, it has some beneficial outcomes for health too. 

What is a Keto diet?

To define it simply we can say that,

“Keto diet is a high fat, very  low carb and moderate protein consistent dietary plan.”

You get more calories from fats, less protein, and very little from carbohydrates in your daily intake.

So, if you’re on a  keto diet plan you consume a high amount of fat, about 70-80 percent, to get the required energy.

 The metabolic state when your body uses fats for fuel instead of carbs is called ketosis.

For the first time, it was used in the United States of America, to cure epilepsy in children and diseases like diabetes, Alzheimer’s. 

Subsequently, some of the research illustrated its further advantages for health and fitness.

How Does Keto Diet  Work?

The keto diet strives to force the body into using different types of fuel instead of the sugar (glucose) that carbohydrates provide.

Usually, carbohydrates (whole grains,  legumes, bread, rice, etc) are the main source of energy for the cells.
 While the keto diet drastically reduces the intake of carbohydrates to 10 – 5 percent and increases the number of fats, such as meat, fish, eggs, nuts, and oils to 70-80 percent, filling up the energy necessities and getting into a ketosis state, where the body uses fats for fuel.

 The Keto Diet for Weight Loss

For weight loss purposes keto diet is mostly preferred and found effective.

In a keto diet plan, you eat limited carbs less than 50 grams in a day and your body runs out of blood sugar as fuel.

Because your fats and proteins consumption is high in the keto diet,

 the body starts to break down the fats and protein to get energy which can lead to weight loss. 

The Keto diet is primarily not used for weight loss but after being helpful in some diseases, it was also found effective for weight loss diet plans. However, it’s a short-term diet plan because it mainly focuses on weight loss rather than other health factors.

The Keto Diet Benefits

  • The keto diet emphasizes weight loss by giving a boost to the metabolism.
  • Foods rich in fats and proteins reduce hunger-stimulating hormones so less appetite promotes healthy weight loss.
  • The high amount of carbohydrates and blood sugar can be a cause of skin troubles but in the keto diet, less intake of carbs improve acne problem.
  • According to the research, it may reduce the risk factors in some types of cancer and help with treatment.
  • A Keto diet has a good impact on heart health by promoting healthful fats which reduces cholesterol levels.
  • Ketones generated by the keto diet may help you strengthen the functionality of the brain
  • It can reduce seizures in a person having epilepsy conditions. 
  • PCOS is a hormonal disorder and according to the research, the keto diet is beneficial for harmonious balance.
  • Low- carb keto diet reduces blood sugar and insulin levels.
  • The Keto diet involves low-carb intake that leads to a decrease in the risks of higher blood pressure and strokes.

The Keto Diet Risk Factors

  • The keto flu is a common side-effect of the keto diet. At the start of the keto diet, people experience flu-like signs such as headaches and tiredness which is called the keto flu.
  • In the keto diet, you lose the water weight at first which can cause dehydration.
  • Elimination of fruits and legumes can cause deficiency of vitamins and minerals.
  • A lack of fiber caused by the keto diet leads to constipation.
  • Kidney Stones are considered a risk factor of the keto diet.
  • The keto diet with so many fats to metabolize worsens the liver condition.

What to Eat and Avoid in the Keto Diet

The keto-friendly foods are very low in carbs which can help you lose weight, improve your health with a feeling of satisfaction.

The foods you may have in a keto diet are meat, seafood, eggs, low-carb vegetables, good fats, nuts, and berries.

While the foods to avoid are high-carb, sugary foods and drinks like bread, pasta, rice, potatoes, soft drinks, candies, and bakery items.

The Bottom Line 

When eating so many fats and proteins, you feel full for long periods but it’s true to say that maintaining this kind of diet can be difficult in many ways.

It’s Good 

Talk to a doctor who knows very well about the diets and their overall health results, before adopting any keto diet plan.

Most Effective Ways of Intermittent Fasting

Why don’t you think about intermittent fasting for losing some extra pounds in 2022?

So, here comes well-known Intermittent fasting which, no doubt, has become the most popular fitness trend across the world.

However, it’s a simple lifestyle strategy that may boost metabolism, can improve your health, and help in weight loss.

All the fasting methods of intermittent fasting perform the same thing as it gives your digestion process a break and allows body fats to burn as fuel.

 Eating less but real food, taking care of your sleep, and exercising plays an important role in the weight loss process.

 If you’re enduring undesirable weight and have no spare time to begin a complete diet plan, then stop any hesitation and overthinking just bring intermittent fasting into your daily lifestyle strategies.

” It’s time to get a healthy stylish look smartly”

 Yes, there are some smart yet effective ways to do intermittent fasting. All these fasting methods help you to lose weight with a boost of brainpower and anti-ageing properties. 

 But it’s preferably good to communicate with a healthcare provider before deciding how often you should fast and what intermittent fasting method you should proceed with.

Let us discuss and examine some smart ways of intermittent fasting one by one.

Meal Skipping Method 

If you are not familiar with fasting and looking for a beginner-level weight-loss method, then this is your simple start.

 The basic idea of intermittent fasting is skipping meals or time-restricted eating. Fasting possibly can’t be easy for you sometimes but skipping one or two meals introduces your body to intermittent fasting. 

Furthermore, it is the most convenient way to follow a healthy lifestyle strategy. It’s not a big deal if you skip a meal when you are not hungry, skip when you don’t have enough time to eat or cook food. Avoid evening snacks or munchies, etc.

Likewise, stay away from bakery items that are rich in calories and heavy in fats, unhealthy beverages, and so on.

 Stay hydrated and keep moving. Onward with the skipping meals strategy, do some simple exercise or walk to fruitfully achieve your fitness goal in the long run.

The 12/12 Method of Intermittent Fasting

It’s again a manageable way to do intermittent fasting.

 It involves 12-hour fasting and 12 hours of eating window. This type of intermittent fasting can be good for beginners as it is claimed to be the easiest way to intermittent fasting.

 For example, if you choose to eat from 8:am to 8:pm as your eating window, then from 8:pm to next morning 8:am is your fasting time. 

12-hour intermittent fasting at night is easier because most of the time you sleep. Though as a beginner you can also increase the sleeping time to overcome hunger pains but believe me it’s the easiest way to lose weight.

 In the daytime, you have more cravings and desire for food while doing all activities so easily consume your daily healthy food and in the next 12 hours at night go without food.

A 12- hours eating window is not for consuming rich caloric or unnecessary food all the time. With healthy, low caloric food and some simple exercises may boost the overall benefits of the entire diet strategy.

The 16/8 Method of Intermittent Fasting

However, If you want to choose from the most popular intermittent fasting method for reducing belly fat and weight loss around the world, then go for it. This method is also called Leangains Protocol.

 The 16/8 or 16:8 intermittent fasting technique is about 8 hours of eating window and 16 hours fasting time. You can choose a more comfortable 8 hours of eating for you in the day and after these 8 hours the next 16 hours you will fast. 

For instance, if you have your breakfast at 10 a.m. then stop eating at 6 p.m. In this eating window, you can easily have two to three meals for your daily caloric intake. And from 6 p.m. to the next day 10 am is your fasting duration. 

16:8 Intermittent fasting has many benefits such as weight and fat loss and prevention of diabetes.

Likewise, 12/12 intermittent fasting, 16:8 is also a time-restricted fasting method. The simplest way to continue the 16:8 diet is to choose a fasting window of 16 hours that includes more sleeping time.

Moreover, eating a healthy diet and avoiding junk food is effective. Regularly healthy eating in the 8 hours eating window is crucial to prevent blood sugar dips and to avoid excessive hunger.

Fasting for 2 Days a Week: 5/2

The 5/2 diet involves consuming a normal standard amount of healthy food for 5 days of the week while limiting the caloric intake for the other 2 days. 

In 2 days of fasting window, there is no complete fasting but the caloric restriction to 25 per cent of a regular intake on the other 5 days.

 For instance, If you eat 2,000 calories per day, you would eat 500 calories on the fasting two days. 5:2 diet only limits the caloric intake and thus there are no hunger sufferings or pains.

You can space your fasting days out according to your wishes. Preventing sugary drinks, fatty and processed food are necessary to get targeted results.

This intermittent fasting method is a flexible way to adopt but if you are not feeling good with this type of thing then prevention is better. You should consider some other kind of intermittent fasting according to your preferences.

Alternate Day Intermittent Fasting

Alternate day fasting is also a flexible intermittent fasting strategy. The main idea is that you fast on one day and eat your regular food on the next day. 

You just switch between eating and fasting in this method. And there are no restrictions on drinking non-sugary and calorie-free beverages. So even on fasting days, you remain hydrated.

Now, it’s up to you whether you are feeling good about this intermittent fasting and find it a sustainable way of eating or not. Every intermittent fasting method is effective in weight loss. You can try out the hourly fasting or skipping meals first to know about restrictions according to your health conditions.

20:4 The Warrior Diet

As the name suggests it’s somewhat a tough type of intermittent fasting. Yet, some health specialists consider it unnecessary and extreme level fasting.

 The warrior diet is a way of fasting where you fast for a long period of 20 hours and after this, you have only a short eating window of just 4 hours.

 Yes, it’s not for beginners to strive. Intermittent fasting is effective but not every method is exactly good for every person.

Ultimate Thought on Intermittent Fasting

Intermittent fasting mostly implicates flexible fasting strategies. You can try out an easier way of intermittent fasting at the start. It can simplify your lifestyle with improved all-around health. 

Remember, if you have a medical condition, you should consult with your doctor before trying any type of intermittent fasting.

In the end, I must say that there is nothing harmful about not eating for a while if you are healthy and feeling good when fasting.

And if you need, Intermittent fasting is a promising strategy towards a healthy lifestyle.

Top 5 Most Effective Diets for Fast Weight Loss in 2022

Have you enjoyed your new year party? Mine was fabulous! But wait,

Did you plan something on your new year’s resolution? No, not yet!

How boring it all; the new year doesn’t mean just turning out the pages. It means making new plans, setting your dreams, targeting your intentions and goals, and making this new year successful and memorable by accomplishing your new year’s resolution.

My new year resolution is to lose weight fast as soon as possible without showing any laziness. My goal is to lose 20 pounds within a time limit of 3-4 months. I have set my goals; what are your plans? – don’t you want to stop everyone bullying you just because you are fat? Don’t you want your social circle shocked after getting slim in a few months?

Let’s make the best diet plan together and try hard to meet our goals so that no one can stop us from getting our dreamy slim body. After doing great research work, I have gathered here the top 10 most effective diets for fast weight loss in 2022. 

Here is a complete guide on the best weight loss diet.

How to choose an effective diet plan?

It is not an easy task to lose weight fast, although you can promptly see a loss in your weight by changing your diet plan. But after going through lots of health problems during Covid-19, our immune system becomes weak, and we do have not more energy to survive without food. So, what now? Can we lose weight without skipping our meals? – yes, of course!

Taking a nutritional diet not only enlightens your taste buds but also provides a portion of food to your body’s strength that gives us the power to survive healthily. But when I started my research on the best way to lose weight, I got to see an army of believers of numerous miracle diet plans. I was confused about which one to choose?

I have asked some questions to myself before taking a diet plan; you should also consider asking questions to yourself before adopting a new diet plan.

  • Is the diet is feasible for you, or can you easily maintain it as a lifestyle?
  • Check your health history first before adopting a weight loss diet plan.
  • Can you manage your diet easily while going to restaurants and socializing with your friends?
  • How about the diet guidelines? Is it making you stressed or happy?
  • Does it include the foods that I love a lot or include forbidden foods?

These are some of the questions you need to ask before starting the diet for weight loss.

Top 5 Best weight loss diet

After discussing with many dietitians about the Diet plan for weight loss with their pros and cons, here I’m listing the top best weight loss diet that can work throughout your weight loss journey;

Low-carb diet

When I came to know about a low-carb diet for the first time, it made me sad because I don’t want to stop eating pasta. But at the very next minute, I realize that if I want to have a dreamy looking body, I have to wait for it. 

Low carb diet is all about skipping carbohydrates from your meal, mostly found in bread and yummy pasta. It is undoubtedly the best diet to lose belly fat and improve your health side by side. It reduces your appetite, which causes rapid weight loss. By burning stored fat, your body gets enough energy to survive.

.

Eat foods

Weight loss foods that you can eat without any restriction in a low-carb diet is;

  •  Any juicy fruits,
  • Take boiled eggs in your breakfast, 
  • Eat veggies in a raw form such as carrot, cucumber, turnip, beetroot, etc.
  • Chunky nuts
  • Cheesy meat or grilled fish for early dinner
  • Take yoghurt or cream in your snack time
  • Coconut milk with berries
  • Fruits and vegetable salad with a mixture of olive oil.

Restrict foods

If you want better results for your fattened body, then you need to stop yourself from foods that are not allowed during a low-carb diet;

  • Sugary foods like soft drinks, candy, cakes, desserts, chocolates, ice cream, and other foods are made from sugar.
  • All the dairy products that have sugar
  • Foods packed and preserved for a long time are not good enough for your health.
  • Refined grains like; wheat, pasta, rice bread, and cereal are not allowed to be eaten.

Plant-based diet

Are you vegetarian? Do you love to eat veggies all the time?

Then this diet plan is for you.

A plant-based diet promotes veganism, highlighting the restriction of animal products. But if you want to eat meat during your dieting, you can take it once to change your taste.

 Most people love to take eggs and dairy products during their plant-based diet.

This diet plan mostly eats fruits, veggies, and whole grains. Restricting yourself from animal products and the foods derived from animal products can help reduce calories more rapidly. It is the best diet plan for weight loss if you have no problem eating vegetables. Because of the fiber-rich food, a plant-based diet allows you to remain stronger by getting skinny at the same time.

Intermittent fasting

I know most of you are thinking, what is this? 

Intermittent fasting is a beneficial strategy for scheduling your timings for fasting and mealtime. You can fast for a half-day, fast on alternate days, time-restricted eating, and so on. It depends on you which you are adopting to lose weight.

If you want rapid results by doing intermittent fasting, you need to schedule your mealtime and fasting periods accordingly. Most of the time, people are curious about what foods help burn belly fat during intermittent fasting? There is no restriction of nutrition during this diet plan. But it doesn’t mean that you dont have to overlook your calories count. 

What you need to do is stay 

  • hydrated all time, 
  • don’t overload yourself,
  •  try to eat high nutrient foods that give you enough energy after each fasting period
  • The most important thing to do is make every calorie count after every mealtime.

After eating limited and fewer calories, your body starts to lose weight, increasing the metabolism gradually. No doubt it is one of the best diets for fast weight loss.

Low-fat diets

Low-fat diets are the most common diet plan among people for so long. In this diet, you restrict yourself from taking fat enriched food. When fat consumption becomes limited from the whole day’s calories intake, there is no doubt you eventually start losing weight.

But you have to look at how many calories are you taking in a day?. Whether you are eating other food that has high calories content? It will not help you out to become slim and skinny. 

During this diet, you need to plan your meal with low-calorie content. Likewise, you can eat vegetables, fruits, whole grain, and meat products with low-fat content. You can check the ingredients and calories before buying the different products. That could help you to control cholesterol and fat calories.

As long as the low-carb diet is popular due to its effective weight loss results, a low-fat diet decreases day by day due to some health issues and less practical effects. But as you know, it overcomes your cholesterol and improves your heart health. Undoubtedly low-fat diets can decrease heart diseases and reduce inflammation.

DASH diet

The full abbreviation of DASH is Dietary Approaches to Stop Hypertension, which is specifically designed for high blood pressure patients and helps them control their blood pressure without using any medication or drugs. If you are facing a blood pressure problem and want to lose weight simultaneously, then you need to focus on a DASH diet plan. You are allowed to eat fruits vegetables that are good for your health, a cholesterol-free diet with fat saturation, and restrict you to intake fat-enriched dairy products. 

If you follow certain guidelines during the DASH diet, you will surely improve your heart health and easily lose weight. A well-known study shows that while doing the DASH diet, older people have rapidly decreased their body fats by the side of many other health benefits.

Which is the most effective diet to lose weight?

I have chosen a low-carb diet due to the most effective diet plan. It has flexibility, and the reason that attracts me is somewhat beneficial for me. A low-carbohydrates with a high protein content can improve my health, give me a slim body shape, and protect me from any chronic heart disease. 

As you know, protein helps us hold back your appetite and improves your metabolism. Its quite effective results encourage me to move forward with this special diet which gives me multiple options to eat healthy snacks for weight loss.

Final thoughts

Numerous diets help you to reduce weight rapidly without any great struggle. But make sure to adopt a diet that has proven results, and you have the stamina to bear that. It would be best to start your weight loss journey by looking into your lifestyle and food choices. It gives you more power to stick to your weight loss goal for a long period; otherwise, you will skip it before getting any good results. 

Scroll to Top