How to lose weight without exercise?

Keto diet:-

There’s no shortage of information on the internet about weight loss and fitness, but it can be a challenge to cut through the chatter about new diet trends and workout programs to find what works best for you.

There are many people who are so busy in their daily life that they rarely have time for their health and themselves. People are always looking for some alternative that can save their time, help them lose weight and keep them healthy and active.

Although there are number of diet plans that are available to help you reduce weight and keep healthy, but you will also need to workout in order to lose weight.

So is their any diet plan that work without exercise?

Short answer- Yes. If you abide by the rules and are strict with yourself, it should absolutely help you lose some weight.

And in this article we will talk about a diet plan that is more effective as compared to all other regular diet plan. “ Keto diet ". Let us start by understanding what actually is keto diet.

What is keto diet?

A keto diet is a nutrition trend that has become extremely popular in recent year. The Ketogenic diet is  a very low - carb, high - fat diet that shares many similarities with Atkins and low - carb diet.

It involves reducing your carbohydrates intake and replacing it with fat. This reduction in carb puts your body into a metabolic state called ketosis.

Although Ketogenic dieters eat a lot of high - calorie food, it is considered to be an extremely effective way to lose weight. The standard keto diet recommend limiting your intake of carbohydrates to 50 gram or 5% of your daily calorie intake. 75% of your daily calorie intake should come from healthy fat and about 20% from protein.

How diet it work?

Your body is just like a machine which requires fuel to function. And in regular diet plan that includes intake of carbohydrates, the body then convert them into glucose (blood sugar) which is then used as a source of energy. Which makes  glucose primary source of energy. And if we are lacking it, then your body starts using stored fat for fuel. The main motive of change in eating pattern is to minimize your carb intake and make your body to use stored body fat as source of energy.

When you intensely reduce your consumption of carb and increase fat intake your liver starts producing ketone bodies from fats. And this change in diet puts your body under ketosis: A state where your body uses ketone bodies (fats) as primary source of energy.

The diet minimises feeling of hunger as you eat high fat food that lead to feeling of satiety. Hence, eliminating your carbohydrate intake forces body to use body fat which helps in weight loss.

Type of Ketogenic diet:-

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1Trusted Source).

• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

• High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

But today we will be focusing on standard ketogenic diet.

How to start ?

When you are ready to start take things slow and step by step, gradually reducing your carbohydrate intake by 10 gram per day. Increase your fat intake everyday for satiety while maintaining your protein at the same."You must not deprive your body fiber. Fiber is extremely important for intestinal health and can help you get into ketosis without experiencing symptoms of keto flu". Here are some tips for beginners to start their journey to get fit.

Knowledge about food that you'll eat and avoid on ketogenic diet:-

Make sure you know what type of food has carb, fats and proteins. So that you can make the right choice. For instance bread, pasta, chips, cookies, candy and ice cream contain carb and you should reduce the intake.

The only food that doesn't contain carb are meat (protein) and pure fats like butter, Olive oil and coconut oil.

Switch up your view for protein:-

One of the most common misconception about keto diet is that you can eat as much protein as you'd like. But this is not a diet where you watch only your carb. You also have to keep your protein intake moderate. Because protein can be converted into glucose and therefore over eating protein can take your body out of ketosis.

Examine your relationship with fat:-

 People are afraid of fat because they've been told that it can kill them. And the thing confusing is that researches today remain mixed. Like every coin has two sides similarly fat has that too. Some studies show that replacing saturated fat with polyunsaturated fat (and avoiding unhealthy trans fat) is important for reducing heart attack. According to an article published in June 2018 in BMJ suggest that total fat and type of fat weren't associated with cardiovascular problems.

To prepare for a high - fat diet, which can be uncomfortable at first, start making adjustments to what you eat everyday.

Knowledge on what can be side effects (Keto flu):-

Foe all the attributes of Ketogenic diet (like weight loss) there can be one big side effect you have to be prepared for. The : Keto flu.

The Keto flu reffer to the period after you start diet and your body is adjusting to burn fat for energy. When you start with keto diet after a week or 10 days you may fell extremely lethargic in your limbs. You may find hard to walk upstairs, you may also deal with mental fog, diarrhoea or constipation because of change in fiber intake.

Tips to reduce the symptoms-

• Drink plenty of water (with a pinch of crude salt) which is extremely important to stay hydrated.
• Supplement your diet with sodium, potassium and magnesium which will help you reply electrolyte loss.

Have an after plan:-

A keto diet is not a forever diet, it is designed to be short term. Your ultimate goal should be “ to shift your diet to a healthier pattern " that involves eating less bread, less pasta, less flour, and less sugar as well as more non starchy veggies.

I hope you are now clear about the concept of keto diet .if you are really willing to lose some weight you definitely need to know how it works. If you would like to see more blog on this topic you can use our comment section to inform us and feel free to comment. And if you like our information follow us and subscribe to our blog via email and we will mail you everytime we post something new.

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