5 top Keto weight loss tips that will help you lose 10 lbs in 1 week on Keto.
The ketogenic diet is great for really fast weight loss.
By taking your sugars down to zero and your carbs to less than 5% total calories, you suppress your fat-storing hormones like insulin and hunger-causing ghrelin.
Furthermore, you spike fat-burning hormones like IGF-1 and growth hormone (GH), which help you to melt fat off of the body.
If you’re new to the keto diet check out our 30-day meal plan here.
But when you want to super-charge the keto diet to experience even faster weight loss, there are tricks you can use to take your weight loss up from 50 to 90 RPMs.
1. Take your meals down to two a day, no snacks—period.
Every time you eat, you spike insulin—which is a fat storage, not a fat-burning hormone.
By eating fewer times a day, you allow your body to stay in fat-burning mode more often, meaning more weight loss for you.
2. Get more than 8 hours of sleep every night
Even if you have to nap—what you want to do is give your body enough time to enter several cycles of slow-wave sleep.
Slow-wave sleep is when we build muscle, burn fat, balance and manufacture hormones and neurotransmitters – even new neurons for the brain.
So weight loss becomes impossible without sleep. In fact, if you’re not sleeping, you’ll lose weight, but it won’t be fat.
It will be your precious muscle tissue.
You don’t want to be all bones and fat, right?
3. Keep your body guessing
Did you know the body adapts to exercise?
It also adapts to calorie deficits.
In other words, if your body comes to expect you walking at 4.1 mph for one half an hour a day, you’ll hit a plateau where you’re suddenly stuck and not losing any weight.
Likewise, if your body comes to expect a diet of nothing but too few calories every day, it will eventually adapt to those fewer calories and you’ll hit some pretty unbudgeable plateaus.
4. High-Intensity Interval Training
HIIT workouts are workouts where you charge hard—running hard and fast, swimming hard and fast, jogging or walking even, then you take a brief break and then resume fast motion.
So it goes fast, slow/break, fast, slow/break.
HIIT is done in shorter sessions, to prevent overexertion.
Still, if you’re not used to it, you could easily send your body into a panic and throw it into stress mode, which you most certainly do not want if you want to lose weight.
Stress spikes fat storage hormones like cortisol, causing fat to be stored around the belly.
By the way, growth hormone (GH) is one of our chief fat-burning hormones and HIIT spikes GH by 2000% in men and by 1300% in women.
This is a huge win-win for weight loss and melting the fat stores of the body.
HIIT Cardio Routine Example
Here’s a HIIT workout you can do on any treadmill or during a walk outside.
1. Basic warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes
2. Run at 10 mph for 30 seconds to 1 minute
3. Walk at 3.5-4 mph for 2 minutes
4. Repeat this cycle 7 more times (8 cycles total)
5. If the work interval isn’t enough of a challenge, add a slight incline to the treadmill
6. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water.
HIIT with Weights
Strength training can also be done the HIIT way and, man, does it yield fast results.
You’ll build endurance, resilience, strength, and lose massive weight quickly, all while maintaining that smooth muscle mass that keeps your skin taut and youthful.
What you want to do to do HIIT with weights is to find a weight that you can lift 10 times in repetition, without having to reach for a lighter weight.
This is called your 10RM. Now, use that weight for your HIIT routine.
Here are some great machines and exercises to try next time at the gym:
– Cable Crossover: 3 sets, Failure (60-sec rest, 15RM)
– Wide-Grip Lat Pulldown: 10 sets, 10 reps (60-sec rest, 50% 10RM)
– Squats: 3 sets, Failure (60-sec rest, 10RM from the test)
– Bent-Over Barbell Row: 3 sets, Failure (60-sec rest, 10RM)
– Straight-Arm Pulldown: 3 sets, Failure (60-sec rest, 15RM)
5. Take carbs down to 5% or less of your daily calories.
Keeping carbs low and sticking to vegetable carbs only will allow you to stay in ketosis and burn more fat out of your fat stores, meaning you get thin and lean fast.
IF you’ve never tried keto, you may fear that the cravings for carbs will be these nagging, overwhelming pleas from your body to “please give it some carbs, please!”
But proponents of the keto diet will tell you that once ketosis kicks in, you feel so satiated and not-ever-hardly-ever-hungry that it becomes super-easy to resist bread’s charms, and all the other carbs you love as well.
The keto diet and interval training exercises like HIIT have given us healthy new ways to lose weight fast—without harm to our health.
We’d love to hear your questions and comments below.