Lost a bunch of weight, but failed to maintain

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Why do people find themselves in years of dieting
and bingeing loops?
There are countless people going on the ketogenic
diet as it has become very popular within the
past years.
However, only some of them actually achieve
their weight loss goals and maintain it - while
most people diving into the low carb way of eating
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and intermittent fasting find themselves cheating
with high carb and high energy foods and then
trying to get back on track.
The difference between the successful and the
failed diets comes down to the very basic rules
of biology that after reading this book, you will
never again need to go on a search for the
perfect diet that will solve all of your
problems. Its really easy once you have a SOLID
PLAN to get you to your desired weight, with
tips and tricks that can be applied life-long,
and also even more importantly, a SOLID MINDSET
AND BELIEF SYSTEM that will not only allow you
to lose weight, but actually start identifying
as a slim and healthy person which is the biggest
key of not gaining the weight back and falling
back into the yo-yo loop. We aim to bring people
to the point of eating intuitively and going
through this process easily. After all, one can
only maintain their results if they enjoyed the
process that got them there in the first place.
WITH FAST KETO, YOU WILL HAVE A REAL PLAN THAT
WILL NOT ONLY MAKE SENSE BUT FEEL SO EASY TO
IMPLEMENT INTO YOUR LIFE
not just for this 28 days of the challenge, but
for the rest of your life to never again be the
person that you used to be.
Never be discouraged by the disappointments you
had in your past. You CAN get the body of your
dreams, you CAN lose the weight and keep it off
and you CAN start fully living your life - quit
obsessing about your weight, food, and stop
putting your life on hold. With this 28 day
challenge you will not only have the most basic
(no BS, to the point) education on nutrition and
how simple it really is, but also you will learn
to use your eternal power to manifest the body of
your dreams, the perfect health, and the optimal
version of yourself that you are destined to
become.
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If youre looking to get a jump start on your
health and fitness goals this year, you may be
thinking about trying the ketogenic diet. Maybe
youve heard the phrase before its a huge
diet buzzword but arent sure what it means.
Heres a primer The ketogenic diet is an eating
plan that drives your body into ketosis, a state
where the body uses fat as a primary fuel source
(instead of carbohydrates), says Stacey
Mattinson, RDN, who is based in Austin, Texas.
When youre eating the foods that get you there
(more on that in a minute), your body can enter
a state of ketosis in one to three days, she
adds. During the diet, the majority of calories
you consume come from fat, with a little protein
and very little carbohydrates. Ketosis also
happens if you eat a very low-calorie diet
think doctor-supervised, medically recommended
diets of 600 to 800 total calories per day.
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REGULAR KETO

• Complicated counting of macros or calories
• Frequent frustrating keto weight loss stalls
• Cravings and hunger pangs that wont go away
• Always wondering which recipes are keto
• The temptation to use expensive drugs, powders,
  pills and potions
• Processed foods that really are not keto

FAST KETO

1. Simple, fast body transformation
2. Eat restaurant and supermarket foods
3. You never feel hungry
4. Tasty and delicious keto meals with no hard to
   locate ingredients
5. Happy, fast and motivating results

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How to Get in Ketosis Fast
The following section is going to layout point by
point what weve tested and found very
successful. This particular guide is not a meal
plan. Its an outline for what works to get into
lasting Ketosis (and do it quickly).
The Right Keto Plan
Tip (before you even get started) DRINK WATER.
Youre going to be fasting but that doesnt mean
youre not going to drink water. Youre going to
drink a lot of water. Keto is a natural diuretic
this means youre going to pee a lot and lose
water weight. During the hours youre fasting
youre also going to need to increase your
electrolyte intake (sodium, magnesium,
potassium). Best Option cardnls Salty Lemon
Twist electrolytes. Read about how to pick the
right electrolyte blend. When you drastically
reduce your carb intake your insulin-levels
decrease and your kidneys release more salt than
when you were eating a bunch of carbs. Youre
reducing your insulin levels while getting into
Ketosis (when you eat carbs your insulin levels
rise) salt is not getting properly released by
the body and youre not optimally healthy. Thanks
a lot, carbs! During this initial phase when
getting into Ketosis youve got to up the
Water, Calcium, Magnesium, Sodium, Potassium
intake. Naturally, your salt cycle will restore
and your body is going to properly thank you.
You feel so much better!
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How I Did the Keto Diet Meal Plan
Four things that really helped me get started
were a goal a plan focusing on carbs
only having a friend for accountability
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I started the keto diet about one month before
the wedding with a goal of losing 10 pounds.
Since a low-calorie diet can produce up to a
2-pound weight loss per week, 10 pounds over 4
weeks didn't feel extreme. If the keto diet plan
was as great as had been touted, I thought 10
pounds would be easy. Before I started, I
spent several weeks researching the diet,
following keto-focused Instagram accounts for
inspiration, and creating a plan (see our
healthy version of a keto meal plan to help you
make a plan). This last part, I would soon
learn, was the most important thing for my
journey. I used an online keto calculator to
set a goal for calories, carbs and fat. I mostly
followed the suggestions, with the exception of
fat. The calculator suggested over 200 grams of
fat each day. That's tough to hit without
loading ghee into my coffee or swigging some
coconut oil before lunch. Can it be done?
Absolutely. I just couldn't get there. For me,
the focus was on reducing carbs. I let the other
pieces just fall into place. I also asked a
friend to join me as an accountability partner.
She had tried the keto diet before with good
success, so having a guide for my myriad
questions was a big help. It was also nice to
have someone to message at 10 p.m. when I really
wanted a cookie so she could commiserate with me.
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Benefits and Risks of the Diet That Beginners
Need to Know
Before you dive in, it's key to know the possible
benefits and risks of keto. Research backs up
undertaking a ketogenic diet in three
circumstances to aid treatment of epilepsy, to
help manage type 2 diabetes, and to support
weight loss, says Mattinson, and the last two
purposes still need more studies. In terms of
diabetes, there is some promising research
showing that the ketogenic diet may improve
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glycemic control. It may cause a reduction in A1C
a key test for diabetes that measures a
persons average blood sugar control over two to
three months something that may help you reduce
medication use, she says. But for people with
diabetes, one big concern is you're eating a lot
of fat on keto, and that fat may be saturated,
which is unhealthy when eaten in excess. (The
much higher total fat intake is also a challenge
among keto beginners.) Because people with
type 2 diabetes are at an increased risk for
cardiovascular disease, theres a specific
concern that the saturated fat in the diet may
drive up LDL, or bad, cholesterol levels, and
further increase the odds of heart problems. If
you have type 2 diabetes, talk to your doctor
before attempting a ketogenic diet. She may
recommend a different weight loss diet for you,
like a reduced-calorie diet, to manage diabetes.
Those with epilepsy should also consult their
doctor before using this as part of their
treatment plan.
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MORE ON THE KETO DIET AND DIABETES
Ketogenic Diet for Diabetes Benefits, Risks,
Tips, and More The keto diet may also help
improve short- and long-term cognition among
people who are living with Alzheimers disease
and are experiencing mild cognitive impairment,
according to a systematic review of randomised
controlled trials that was published in Advances
in Nutrition in June 2020. right up arrow
Researchers caution that further research is
needed to confirm these findings and prove a
cause-and-effect relationship between keto and
preventing dementia. In terms of weight loss,
you may be interested in trying the ketogenic
diet because youve heard that it can make a big
impact right away. And that may be true.
Ketogenic diets will cause you to lose weight
within the first week, says Mattinson. She
explains that your body will first use up all
its glycogen stores (the storage form of
carbohydrate). With depleted glycogen, youll
drop water weight. While it can be motivating to
see the number on the scale go down (often
dramatically), do keep in mind that most of this
is water loss initially. Keto Made Me Thinner
Heres Why I Quit the Diet Another potential
downside to the keto diet the keto flu. One
study, published in March 2020 in Frontiers in
Nutrition, right up arrow found that across 43
different online forums for people following a
keto diet, about a third of commenters reported
experiencing this short-term keto side effect.
In the first few days after you begin your keto
diet plan, you may experience headaches, muscle
cramps, fatigue, nausea, constipation, and other
flu-like symptoms, according to Harvard Health
Publishing. right up arrow These symptoms usually
resolve within a few days to a few weeks, and
you can help to counter them by drinking plenty
of fluids with electrolytes, according to an
article published June 2020 in StatPearls. right
up arrow,
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Before starting, ask yourself what is really
realistic for you, Mattinson suggests. Then get
your doctors okay. You may also work with a
local registered dietitian nutritionist to limit
potential nutrient deficiencies and talk about
vitamin supplementation, as you wont be eating
whole grains, dairy, or fruit, and will
eliminate many veggies. A diet that eliminates
entire food groups is a red flag to me. This
isnt something to take lightly or dive into
headfirst with no medical supervision, she says.
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What to Keep in Mind When Creating Your Ketogenic
Meal Plan If youve decided to move forward in
trying the keto diet, you will want to stick to
the parameters of the eating plan. Roughly 60 to
80 percent of your calories will come from fats.
That means youll eat meats, fats, and oils, and
a very limited amount of non-starchy vegetables,
she says. (This is different from a traditional
low-carb diet, as even fewer carbs are allowed
on the keto diet.) The remaining calories in
the keto diet come from protein about 1 gram
(g) per kilogram of body weight, so a 140-pound
woman would need about 64 g of protein total. As
for carbs Everybody is different, but most
people maintain ketosis with between 20 and 50 g
of net carbs per day, says Mattinson. Total
carbohydrates minus fiber equals net carbs, she
explains. One thing to remember Its easy to
get kicked out of ketosis, says Mattinson.
Meaning, if you eat something as small as a
serving of blueberries, your body could revert
to burning carbohydrates for fuel rather than
fat.
Early weight loss is water weight
The glycogen stored in your muscles and liver is
bound with water, typically at a ratio of 3
grams of water for each gram of glycogen. When
you burn through these stored carbs, this water
is excreted in your urine or sweat . As such,
after starting keto, you may notice that you have
to urinate more often and feel much thirstier
than normal. You may also notice large weight
losses, which are mostly water-weight losses.
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Depending on your size and how much water weight
youre carrying, this weight loss can vary.
Anecdotally, people report losses within the
first week of anywhere from 1 pound (0.5 kg) to
10 or more pounds (5 kg). The larger you are,
the more water weight youre likely to lose after
starting keto. Although, its unlikely that much
of this initial weight loss is fat loss.
The bottom line
Many people use the keto diet for weight loss,
and there are several reports online of dramatic
weight loss shortly after starting the
diet. This is likely mostly water weight because
as you burn through your carb stores, your body
releases the water that was bound to those
carbs. Once youre fully in ketosis, your weight
loss will probably slow down, but its likely to
be more fat than water. Looks like its a tie,
because our expert says, Both the diets will
lead to weight loss. But, individually, they are
both not sustainable. If you give them up, then
youll gain weight again. Also, with keto, you
have to tell your body to eat, which is again a
negative. She continues, The ideal way is to
combine both of them. I would recommend that you
start with keto and after a month when your body
acclimatises, make a switch to intermittent
fasting. This way, you wont feel tired, which
happens a lot in the case of intermittent
fasting. So ladies, both diets are winners when
it comes to weight loss. But, it looks like a
combination of both will help you lose weight
more effectively.
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