When it comes to Fat Loss, the ketogenic diet is currently trending as the best diet for loosing weight to date. It’s a high-fat, low-carbohydrate diet that produces ketones — the result of the breakdown of fats in the liver — to be used as pure energy.
With the keto diet showing up all over the news, in forums, magazines, and in conversations at the gym, there’s a lot of things being said that are true, but a lot of things that aren’t to be believed.
Why are so many people searching for Fat Loss when it comes to loosing excess fat?
Since more than 2 in 3 adults are considered to be overweight or have obesity in the United States Fat Loss is eminent in reeducating people to take control of their lives. Being overweight or obese does not have to be the new normal for Americans.
Typically, during the first week of the keto diet, people see a very quick drop in weight — anywhere from 2 to 10 pounds. This is unrivaled by any other diet.
What Is the Keto Diet?
For those who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan ahead. Before entering a restaurant, check out their menu and nutrition information online at home or using your smart phone. It's always good to know the safe options before being tempted by menu items you shouldn't have on a low-carb diet.
In order to make it easier to find a quick keto-friendly option, I've compiled a list of several restaurants and fast food places and those items that I've found to be the lowest carb (and most emotionally satisfying) choices. These are not all perfect options, but when you're stuck with no other choices due to time or location constraints, they'll do in a pinch.
It's a huge help that fast-food places are required to post nutritional content. It gets easier to follow the keto plan every day. The carb count I'm listing is approximate and is NET grams.
In general, there is usually some salad option anywhere you are. At Burger joints, just remove the bun, and many places offer lettuce wraps instead. Chicken shouldn't have breading.
As a side note, it helps to have a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce end up on the table - or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Pull out your own sturdy utensils and enjoy!
Now for the food choices... here are some pretty obvious general rules to follow:
- Skip the bun or wrap
- Skip the pasta, potato, or rice
- Salads - no croutons. Stick with low sugar dressing options - Caesar, Blue Cheese, Ranch, Chipotle. Look at the name which may give you a clue, things like "honey" in the honey dijon or "sweet" in the dressing name - these are usually not a good choice. Check the ingredient for items that are higher in carb content.
- Chicken - Choose grilled or sauteed. Stay away from any chicken that is breaded.
Mexican and Chinese restaurants are the most difficult, because any low carb option is not the reason to go to the restaurant in the first place. At a Mexican restaurant, I tend to get a large burrito with no beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.
If you MUST go to a Chinese buffet (I attended a funeral dinner at one), you can find options, but they probably aren't going to be your favorite General Tso's. How about the salad bar choices? eggs? the insides of eggrolls, and I even ate the insides only of crab rangoons. Unfortunately, these ideas leave quite a pile of discarded shells and deep fried exterior pieces on your plate and makes it look like you really waste food.
Wings anywhere - Standard buffalo sauce is usually OK as well as garlic Parmesan
Convenience stores can be a good option, too! 7-11 has packs of hard boiled eggs, cheese slabs, slim jims, almonds, and pork rinds. Pork rinds come in a barbecue flavor and they're ZERO carbs.
Remember, whatever you choose, hold the bread, potatoes, rice, noodles, fries, and tortillas. And watch out for the possibility of corn starch, bread crumbs, and other fillers. With proper planning and a good attitude, you can find healthy keto and low-carb options when dining out, and stick to your successful keto diet plan.
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
Supplementation for Cyclical Ketogenic Dieting
Keto dieting is highly effective for helping individuals to shed body fat. However, if you are using CKD - or the Cyclical Ketogenic Diet - then you are going to want to include some simple supplements in order to maintain your muscle mass, facilitate the fat burning process, and maintain your health during this stressful period.
Creatine is one supplement which is highly effective even when used in a low-carbohydrate, high protein environment. Supplemental creatine keeps the creatine levels of your body slightly elevated, which forces your muscle tissue to hold an addition amount of water. This leads to bigger, fuller and rounder muscles which are capable of moving more weight in the gym. Over time, the added movement equates to new muscle - even in a Ketogenic environment! So keep your creatine dosage going - 10 grams per day should suffice. You should definitely continue to enjoy the very beneficial nature of creatine.
You should always check with your physician before diving into a Ketogenic diet. Completing a blood panel, just as you would before conducting a steroid cycle, is also a very good idea. This isn't your typical diet where you shave a little fat off your daily intake and shed a few pounds. Ketogenic dieting is used by the top professionals in the world to attain amazing shape - and can be used by you too - as long as you diet and supplement carefully.
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