We know we’re all fatheads when we go to the gym or exercise for 10 hours a day and never feel good.
That said, we all need to know how much weight to lose and how much we need to gain to make weight.
The keto method works for most of us, but there are exceptions to every rule.
Here are five tips for getting leaner and fitter.1.
Do it slowlyFirst, we need a calorie target.
We want to lose weight as slowly as possible, so it makes sense to make sure you can hit your target in under 30 days.
But we also want to eat what we need, so we need some calories to fuel our body and keep us alive.2.
Set a goalBefore we get started, you need to set a target.
If you’re eating keto, you want to maintain your weight at the same level for a year.
But if you’re going to be fasting, that’s a little different.
You want to gain muscle at the slowest rate possible while maintaining your weight loss.3.
Take actionOn the keto way, you’re encouraged to eat a diet of no more than 100 calories a day, no more and no less.
This means you’ll burn about 50% of your calories from fat, the rest from carbs, protein and other macronutrients.
The goal is to maintain the same body weight you had when you ate the same amount of calories.4.
Eat less carbsWhen you’re starting out, you’ll start off with carbs, like whole grain bread and pasta.
But after a couple of weeks, you may want to switch to lower-carb foods like rice, pasta, rice noodles and other grains.
You can also switch to a more moderate protein intake, like beef or fish, or even go gluten-free, like eating only gluten-based foods.5.
Start smallWhen you start keto you’ll have a good idea of how much you need, but as your body starts to adapt, you might need to start with a little less.
Ketosis isn’t a diet.
You’ll need to decide when you’re ready to take the next step and make your own changes.
First off, keep your goal simple.
Keep track of the calories you burn from carbs and protein and add up how much of that you’re actually eating.
If the goal is 50% carbs and 50% protein, add the carbs and the protein to your goal, and the calories will be the same.
If it’s 60% carbs with 50% proteins, you’ve lost 50% from the carbs.
For example, if you were eating 150 calories a week, add 30% of that to your keto goal and the carbs will be 150.
Keep in mind that when you go keto your body has a limited amount of glycogen.
That means your glycogen stores are full, so you won’t have a lot of glycogens left.4 Ways to Start Your Own Keto DietHere are a few tips to get you started.1.)
Eat a low-carb dietFirst, try to keep your carb intake at around 10% of total calories, and stick to that.
We recommend aiming for around 5% carbs.
The other thing you need is protein.
Make sure you’re getting enough protein, because when your body needs it, it can use it.
But protein is a big contributor to muscle, and keto is a high-protein diet.2.)
Get a calorie-burning exercise programThe first thing you should do when you get into ketosis is get a calorie burning exercise program.
You don’t want to be stuck in a calorie deficit.
So if you can get up and running for 10 minutes a day on your treadmill, you should be able to burn some fat in those 10 minutes.
You should also keep the exercise routine varied.
If your workouts are long and you can’t fit them into a time slot, keep them shorter, or add them in the morning.3.)
Add in more carbsOnce you’re ketoing, add in more fat.
For instance, you can add in a couple grams of carbs per pound of bodyweight each day to help burn calories.
And you can mix up the types of carbs you eat.
You could add in eggs, bread, rice or other protein-rich foods.
Try different types of meals and add in the extra carbs in moderation.4.)
Increase your protein intakeYou can add protein to the diet, but don’t add too much.
If we’re talking about a keto plan, you won.
Protein is a muscle building substance, so adding it to the equation won’t help you build muscle.
So make sure your protein is the same and keep it as low as possible.
If a protein supplement isn’t your thing, you could try adding in some eggs, fish or other low-fat proteins, like whey or almond milk.5.) Don’t