Whether you need to lose 20, 40, 60, or even 100 pounds a keto diet is the best place to start.
In this article I’ll be discussing what ketosis is, how to get into ketosis FAST, and how to lose serious weight by getting a fat-burning metabolism.
Mindset Matters Most
Before I get into the actual program, I want to make sure you understand the importance of having a strong mindset. I go into detail in the video above and in the previous “Lose 50 Pounds” article, so I’ll just quickly re-cap here.
The 6 Mindset Hacks You Must Remember To Be Successful With Any Program
1.) Losing A Significant Amount Of Weight Is A Full-Time Commitment
Losing large amounts of weight takes time and patience, especially the older you are. I’m not saying it’s impossible, I’m saying you’re in this for the long-haul. You will see results, just be persistently patient.
2.) Focus on Progress Not Perfection
Perfectionism will kill your weight loss results. All progress is positive. Changing one habit a week is amazing progress. If you don’t lose scale weight right away, but you’re following a great program, you might be losing fat instead of muscle. That’s good!
3.) Be OK With Making Mistakes
You’ll make mistakes, and that’s OK. Learn from them and try not to make the same one twice.
4.) Eat Right, Exercise, And Transform Because You LOVE Your Body, Not Because You Hate It
Love > Hate. Focus on what you’re GAINING instead of losing. You’re gaining health, not giving up foods. You’re gaining transformation, not missing out on happy hour.
5.) Forget About Calories, Points, and Scales
You must remember that not all calories are created equal. It’s also important to remember a SUSTAINABLE program will be the one you stick too. Do you want to count points and calories your whole life? I didn’t think so.
6.) Follow A Proven Health-Focused System
I must confess before I give you my formula for losing weight. I’m biased on my program, because they are focused on 3 things: HEALTH, metabolism, and hormones.
To me, if a program focuses on anything other than those 3 main things, you’re doomed.
Doomed because those programs are short-term focused, instead of long-term. So let’s dive in to the program that will help you lose 40 pounds or more even if you’re over 40 and have tried everything.
Crystal, Debra, and Shannon each lost over 20 pounds and 8 inches in the first 21 days with the 3-Week Ketogenic Diet
What’s The BIG Deal With The Ketogenic Diet?
In recent years, an exciting development has been made in the world of dieting. It has been discovered that a natural metabolic state called ketosis is more than useful in dropping significant weight. Essentially, the state of ketosis is one where the body produces ketone bodies out of fat. It uses them for energy instead of carbs.
Ketosis occurs when there is limited access to glucose in the body. Glucose, blood sugar, is the preferred source of fuel for many of the body’s cells. Ketosis occurs when you go on a highly carb-restricted diet. It also happens during a state of starvation.
To achieve the state of ketosis, you typically need to restrict your diet to less than 50 grams of carbs daily. Sometimes, you may need to consume as little as 20 grams daily. This condition necessitates that you restrict certain types of food from your diet.
It will mean that you must severely restrict simple carbs, like refined sugar, from your diet. Also on the list would be foods like grains and potatoes.
If you consume few carbs, then your insulin levels go down. Body fat stores are released in large quantities. A lot of this fat is transferred to the liver. There it is oxidized and converted into ketones. The ketones can be used by the body for fuel. For further information on ketosis, consult this article.
What all of this means for dieters is that, through the state of ketosis, a person can force their body into a condition where it will burn its fat stores. Obviously, this will help them lose body fat. The question becomes, though, how does a person achieve the state of ketosis?
GET INTO KETOSIS FAST BY LIMITING CARBS TO 25 GRAMS
But if you want to learn how to get into ketosis faster, it’s not difficult. And, there’s no need to avoid food altogether.
The body becomes keto adapted when carbohydrates are limited to very low levels.
In fact, if you reduce your carb intake to about 25 grams daily, you can quickly get into ketosis. (Roughly speaking and some can use a net gram value instead which is total carbs minus grams of fiber.)
Your average serving of pasta contains 25 grams of carbohydrates. And most people typically have more than one serving.
Adding in some bread, oatmeal, muffins, fruit, potatoes, and the carb count of the meal is now well over 100 grams.
But learning how to get into ketosis fast doesn’t mean you have to give up your favorite foods.
You just have to give up carbs and eat more of the foods that will help your body start burning fat stores instead of sugar.
When you become keto adapted, your liver converts the stored fat in your cells into ketones.
And, although some people think the brain’s preferred fuel source is carbs, your brain can in fact be fueled by ketones.
If you’re disciplined enough to eliminate nearly all starchy forms of carbs, it will be easier for you to get into ketosis fast.
Here’s the good news about following a ketogenic diet: when you use fat for energy, instead of stored sugar (glycogen), you burn more calories. That’s because using fat for fuel takes more energy.
There are nine calories in one gram of dietary fat. There are only four calories in one gram of carbohydrate.
Therefore, dietary fat is more than twice as energy dense as carbs.
HOW TO INDUCE KETOSIS, FAST
To get a ketogenic state quickly, possibly within 24 hours, you’ll want your main source of fuel to be smart dietary fats. These healthy fats can be found in whole foods such as eggs and avocado.
The best way to get into ketosis is to minimize carbs and consume adequate protein.
Theoretically, excess protein can be converted into glycogen (a process called gluconeogenesis) so you don’t want to go overboard.
If excessive amounts of protein are consumed, it’s possible that your body can use it for fuel instead of ketones.
Protein such as beef, chicken, turkey, etc., can raise insulin levels, which prevents ketosis from kicking in.
How much protein is too much?
The recommended protein intake is approximately two-thirds to nine-tenths of a gram of protein per pound of body weight.
So if you weight 150 pounds, the daily range would be somewhere between 100 and 135 grams.
Your body really doesn’t need to eat more than a few ounces of protein in one sitting. That’s about the size of your fist.
A hearty piece of wild salmon covering your entire fist will be more than enough to keep your muscles, hair, nails and skin strong.
What Foods Are Off-Limits on a Keto Diet?
❌ Grains: Any type of whole grain or grain-based product (pasta, bread, cereal, rice, etc.)
❌ Fruit: All fruit (a few blackberries or strawberries are the exception if you’re not at your total carb percentage for the day since they’re lower in sugar)
❌ Root veggies: Potatoes, sweet potatoes, parsnips, yams, carrots
❌ Beans and legumes: Lentils, garbanzo beans, peanuts, peas, kidney beans, navy beans
❌ Unhealthy fats: The keto diet encourages healthy fats, not unhealthy fats like those found in refined vegetable oils, such as canola, soybean, sunflower and peanut oil
❌ Processed foods: Avoid anything in a package or box, because it will most likely contain either a grain, sugar alcohols such as xylitol, refined sugar or all of the above
❌ Condiments: Conventional salad dressings, ketchup and sauces are generally high in carbs
❌ Alcohol: Since alcohol is a carbohydrate, even one glass of wine or a beer can throw you out of ketosis
So…what can you eat on the keto diet? The answer is: Plenty!
✅ Meat: Beef, elk, bison, bacon, ham
✅ Fatty fish: Wild salmon, halibut, sardines, mackerel
✅ Poultry: Chicken, organic eggs
✅ Nuts and seeds: Almonds, walnuts, macadamia nuts, cashews, flaxseeds, pumpkin, chia seeds
✅ Healthy fats: Avocado, coconut oil, extra virgin olive oil, avocado oil
✅ Low carb vegetables: Leafy greens, onions, tomatoes, peppers, broccoli, asparagus
✅ Condiments: Herbs and spices such as turmeric, black pepper, basil, mint, parsley, cilantro, mustard seed
The easiest way to get started on a keto diet is to stock your kitchen with keto-friendly foods, and get rid of any foods that may tempt you into deviating from your keto meal plan.
The 3-Week Ketogenic Diet Helped Crystal and Debra Lose 7 Pounds In One Week And They Kept It Off…Discover How!
What Do People Over Who’ve Lost 20-100 Pounds Or More On A Ketogenic Diet Know That You Don’t?
Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?
What are THEY doing that you aren’t?
I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.
It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.
When I launched the 3-Week Ketogenic Diet 1 year ago, I never thought over 6,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.
The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.
If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages: