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What is the best way to lose weight with keto?

Fit Women, Healthy Lifestyle
Healthy Lifestyle

One question I get a lot from people is how did you lose weight? Personally, I'm not an advocate of the diet culture. Therefore, I don't talk about weight loss much. I focus on eating healthy and wellness. After relasping in 2013 in my binge eating disorder I was on a mission to learn how to eat healthy to fuel my body and practice self-care rituals that were best for my well-being. In the process, I reversed my digestive issues, overcame my sugar addiction and cravings, and learned how to deal with difficult emotions and stress. I lost an unexpected 30 pounds in the process of eating 80 percent plant-based and keto foods. The reason I chose keto-type foods is because my physician diagnosed me as having a fat-protein-efficient body type.

What is a fat-protein-efficient body type?

The term "fat-protein-efficient" refers to a body type or metabolic profile that efficiently utilizes fats and proteins for energy, muscle building, and overall metabolic processes. However, it's important to note that the concept of categorizing body types into specific terms like "fat-protein-efficient" is somewhat simplistic and not universally accepted in scientific or medical communities.

In broader terms, people have varying metabolic rates and responses to different macronutrients (carbohydrates, proteins, fats), which can influence how their bodies utilize and store these nutrients. Here's a breakdown of what "fat-protein-efficient" might imply:

Efficient Fat Metabolism:

Individuals considered "fat-protein-efficient" may have a metabolism that effectively uses fats for energy. This efficiency could mean they readily burn fat stores for fuel, making them efficient at using dietary fats.

Effective Protein Utilization:

This could suggest the efficient use of dietary protein for muscle building, repair, and other bodily functions. People with this body type may benefit from higher protein intake to support muscle growth and recovery.

Balanced Macronutrient Utilization:

A "fat-protein-efficient" body type might indicate that this individual's metabolism functions optimally when fats and proteins are the primary sources of energy in their diet.

It's important to recognize that everyone's metabolism is unique and influenced by a combination of genetics, lifestyle, physical activity, dietary habits, and overall health. Furthermore, bodies are complex, and categorizing individuals into rigid body types oversimplifies the intricacies of human physiology.

For personalized dietary and fitness approaches, it's recommended to consult with a registered dietitian, nutritionist, or healthcare professional who can tailor recommendations based on an individual's specific needs, goals, and health conditions. They can help design an appropriate diet and exercise plan that aligns with an individual's metabolism and supports their overall well-being. As for me, because of my body type, I eat more Keto and plant-based foods to fuel my body. But if you wish to lose weight with keto foods just follow the advice below.

What is the best way to lose weight with keto?

Losing weight with a ketogenic diet involves adhering to a low-carbohydrate, high-fat eating plan that puts your body into a state of ketosis, where it primarily burns fat for fuel. Here are some effective strategies to maximize weight loss on a keto diet:

1. Calculate and Track Macros:

Determine your daily caloric needs and macronutrient ratios (usually around 70-75% fats, 20-25% protein, and 5-10% carbs). Use a keto calculator to estimate your ideal macros and adjust as needed to reach your weight loss goals.

2. Plan Your Meals:

Create a weekly meal plan to ensure you're meeting your macronutrient goals. Include a variety of keto-friendly foods such as meats, fish, eggs, low-carb vegetables, healthy fats, and dairy.

3. Stay in Ketosis:

Monitor your carbohydrate intake rigorously to stay in a state of ketosis. Typically, this means limiting carb consumption to 20-50 grams per day. Opt for high-fiber, low-carb vegetables and avoid sugary foods, grains, fruits, and starchy vegetables.

4. Prioritize Healthy Fats:

Focus on consuming healthy fats like avocados, olive oil, nuts, seeds, and fatty fish. These fats will keep you satiated and provide essential nutrients.

5. Intermittent Fasting:

Incorporate intermittent fasting, where you restrict eating to specific time windows, such as an 8-hour eating period followed by a 16-hour fasting period. This can enhance ketone production and fat burning.

6. Regular Exercise:

Combine a keto diet with regular physical activity. Incorporate both aerobic exercises (e.g., walking, jogging) and strength training to maximize fat loss and maintain muscle mass.

7. Stay Hydrated:

Drink plenty of water throughout the day to stay hydrated and aid in the metabolic process, digestion, and appetite control.

8. Monitor Progress:

Track your food intake, physical activity, and weight loss progress. Adjust your diet and exercise routine based on results and how you feel.

9. Manage Stress and Sleep:

Prioritize adequate sleep and manage stress levels, as both play a significant role in weight management. Poor sleep and chronic stress can negatively impact weight loss efforts.

10. Seek Professional Guidance:

Consider consulting a healthcare professional or a registered dietitian before starting a keto diet, especially if you have pre-existing health conditions or concerns.

Remember, while the keto diet can be effective for weight loss, it's important to find an approach that works best for your body and lifestyle and one that you can maintain in the long term because it's about eating healthy for a lifetime not yo-yo dieting. Please release this mindset of eating healthy when it's convenient for you to learning how to eat healthy every day as a lifestyle. Always prioritize overall health and well-being over rapid weight loss.

Why is it important to eat healthy as a lifestyle as opposed to dieting?

Adopting a healthy eating pattern as a lifestyle, rather than following short-term diets, offers numerous long-term benefits for overall well-being and sustainable weight management.

Here are several reasons why making healthy eating a lifestyle is crucial:

Sustainable Weight Management:

Healthy eating as a lifestyle promotes sustainable weight loss and maintenance. Unlike fad diets that often result in temporary weight loss followed by regaining the weight, a balanced, nutritious diet can lead to gradual and lasting weight management.

Improved Overall Health:

A consistent healthy eating pattern is associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, hypertension, certain cancers, and other health conditions. Nutrient-rich foods provide essential vitamins, minerals, fiber, and antioxidants vital for overall health and disease prevention.

Long-Term Energy and Productivity:

A well-rounded, nutritious diet supports sustained energy levels throughout the day, enhancing productivity, mental clarity, and overall daily functioning. Nutrient-dense foods fuel the body and mind effectively.

Balanced Nutrition:

Eating a variety of nutrient-rich foods ensures that you obtain a balanced mix of carbohydrates, proteins, healthy fats, vitamins, and minerals essential for optimal bodily functions. Fad diets often focus on restricting specific food groups, potentially leading to nutrient deficiencies.

Enhanced Digestive Health:

A diet rich in fiber from fruits, vegetables, whole grains, and legumes supports digestive health, preventing constipation and promoting a healthy gut microbiome. This, in turn, contributes to better nutrient absorption and a stronger immune system.

Positive Relationship with Food:

Adopting a lifestyle of healthy eating encourages a positive relationship with food, emphasizing nourishment rather than deprivation. It allows for enjoying a wide array of foods in appropriate portions, reducing the likelihood of disordered eating patterns.

Mental and Emotional Well-Being:

Nutrient-dense foods can positively impact mental health and emotional well-being. Certain foods contain components that support brain function and mood regulation. A balanced diet can contribute to reduced stress, anxiety, and depression.

Setting a Healthy Example:

When healthy eating becomes a lifestyle, you set a positive example for others, especially family and friends. Encouraging a nutritious diet in your social circle can have a ripple effect, promoting better health in the community.

Longevity and Quality of Life:

Adopting a lifestyle of healthy eating is associated with a longer, healthier life. A nutritious diet, combined with regular physical activity and other healthy habits, can contribute to a higher quality of life as you age.

Adaptability and Flexibility:

A healthy eating lifestyle allows for flexibility and adaptability to various situations, making it easier to maintain healthy habits in different circumstances, such as travel, social gatherings, or changes in routine.

Overall, transitioning to a lifestyle of healthy eating that is sustainable, enjoyable, and meets your nutritional needs is key to achieving optimal health and well-being in the long run. Below are three of the keto recipes I ate most of the time during my journey of healing my digestive issues.

What are some three ingredients keto recipes to help me lose weight?

Keto, short for ketogenic, is a low-carb, high-fat diet that can be effective for weight loss. Here are three simple keto recipes with just three ingredients each:

1. Keto Avocado Egg Salad:

  • Ingredients:

    • 2 avocados

    • 4 hard-boiled eggs

    • 2 tablespoons mayonnaise

  • Instructions:

    1. Mash the avocados in a bowl.

    2. Chop the hard-boiled eggs and add them to the mashed avocados.

    3. Mix in mayonnaise until well combined.

    4. Season with salt and pepper to taste.

2. Keto Bacon-Wrapped Asparagus:

  • Ingredients:

    • 12 asparagus spears

    • 6 slices bacon

    • Olive oil for brushing

  • Instructions:

    1. Preheat the oven to 400°F (200°C).

    2. Trim the tough ends of the asparagus spears.

    3. Divide the asparagus into bundles of 3-4 spears each.

    4. Wrap each bundle with a slice of bacon.

    5. Place the wrapped bundles on a baking sheet and brush with olive oil.

    6. Bake for 15-20 minutes or until the bacon is crispy.

3. Keto Creamy Spinach Parmesan:

  • Ingredients:

    • 8 cups fresh spinach leaves

    • 4 tablespoons cream cheese

    • 4 tablespoons grated Parmesan cheese

  • Instructions:

    1. Heat a pan over medium heat and add the spinach. Cook until wilted.

    2. Add cream cheese and Parmesan, stirring until melted and combined with the spinach.

    3. Cook for a few more minutes until the mixture is creamy and heated through.

    4. Season with salt and pepper to taste.

Remember to adjust portions and ingredients based on your specific keto macronutrient goals and consult with a healthcare professional before making significant changes to your diet. Just remember, always prioritize overall health and well-being over rapid weight loss.

Do you need help with making your self-care a top priority?

I Can Help You Develop A Plan For Self Care

Do you want help developing a self-care plan that works for your own busy schedule? Do you want accountability in implementing a self-care plan? If you or someone you love is struggling to maintain optimal mental and emotional health, consider reaching out to Spiced Life Conversation Art Wellness Studio and Botanica. We are a Metro Atlanta, Conyers Georgia area. We are a coaching and counseling practice with empathetic, skilled counselors and recovery coaches who can help you set goals, develop a self-care routine, and move forward to build a more fulfilling life. Our team would be happy to work with you either just for a couple of sessions to develop and implement a Self-care plan or longer term to work toward overall better mental health within our membership site or other programs.

Dr. Nikki LeToya White
Dr. Nikki LeToya White

About The Author:

Dr. Nikki LeToya White MSEd-TL, Ph.D. RHN is the founder, director, and full-time board-certified trauma-informed nutritionist, folk herbalist, and wellness consultant at Spiced Life Conversation Art Wellness Studio and Botanica. She created Spiced Life Conversation, LLC

Art Wellness Studio and Botanica to provide the Metro Atlanta area with counseling and coaching services where clients are carefully matched with the right program for healing abandonment and childhood emotional neglect trauma that cause codependency, emotional eating, financial stress, and imposter syndrome as it relates to fear of success and being abandon. We help you begin your emotional healing journey with ease. Recently, we have expanded to include an online membership site so we now provide support to people living all over the world. All of our recovery coaches provide at least one evidence-based treatment to assist in your recovery. Dr. White is a big proponent of self-care and helping people live a fulfilling life! She has been in full remission with both codependency and emotional binge eating disorder since 2016. In living a life in recovery from sugar addiction. Loving her low-sugar balance lifestyle.

Best Regards

Dr. Nikki LeToya White


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