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As you’ve probably figured out by now, getting those six-pack abs has more to do with what you eat than the number of crunches or sit-ups you do.
You’ve probably tried eating low-fat foods in an attempt to burn the extra fat around your belly, but what if I told you that you could eat more fats to burn more fat? You’d say I’m bonkers right? Enter the Keto Diet, which is slowly becoming one of the most talked-about topics in the fitness world.
What is a Keto Diet you ask and how does it work? A Keto Diet is a diet that mainly consists of fats and proteins with fats being the larger portion. After a few days on a low carb, high-fat diet, your body enters a state known as ketosis (hence the name keto).
In this state, your body starts burning fat as its primary source of energy as opposed to glucose which is a carbohydrate. These fats include the fats you consume in your food and the stored fat in your body.
That being said, getting to a state of ketosis is not just a simple matter of cutting carbs and burning fat. It takes hard work and planning. Here are some tips you can use to help you achieve ketosis faster and get those six-pack abs showing.
6 Ways to Obliterate Fat and Get Six-Pack Abs on a Keto Diet
1. Minimize your Carbohydrates Consumption
Eating a low carb diet is the key to achieving Ketosis. This means your daily diet will mainly consist of fats and proteins. Fun fact: Did you know for survival purposes you can live on only proteins and fats, you don’t need carbohydrates for energy, once you achieve ketosis your body turns fat into ketones which will now provide the much-needed energy.
Fats also make you fuller and suppress your appetite for longer, this will reduce your daily caloric intake. When on a low carb diet, most of the fat loss will be on your abdominal area, this will then increase the visibility of your six-pack abs.
2. Performing High-Intensity Interval Training (HIIT)
HIIT is a cardio session that’s spread out as short bursts of extremely hard work. There are loads of studies that prove working your hardest is an important factor in improving your endurance, increasing your metabolism, losing body fat, and regulating your insulin levels.
Exercising helps burn fat by burning calories, high-intensity exercises burn more fat by burning more calories. This reduces your body fat percentage while still building muscle, in other words, you get shredded. This is part of the reason why HIIT is gaining popularity.
When incorporated with a keto diet, this kind of training yields great results and you will eventually get the abs you so much crave for. It’s a lot of hard work, but that’s the idea.
3. Combine Intermittent Fasting with Keto Diet
Keto dieting and intermittent fasting have become the two most trending topics in the fitness world. They both have solid research backing them up and proving they both work for weight loss and muscle gain, but what happens when you bring the two together?
Intermittent fasting involves limited food intake and calorie-containing beverages for some time during the day and then avoiding food for the remaining part of the day. Most people will eat for 8 hours during the day, and then have nothing but water for the remaining 16hrs.
When practiced together, intermittent fasting and keto diet will smoothen your path to ketosis and you will achieve ketosis even faster. This is because when fasting, your body tries to maintain its energy levels by moving from burning carbs to fats, the exact goal of the keto diet.
Combining intermittent fasting with a Keto diet may also lead to more fat loss as intermittent fasting boosts your metabolism and heat production, this makes your body utilize stubborn fats.
4. Increase your Healthy Fat intake
Alongside proteins and carbs, fats are among the three macronutrients you should have in your daily diet. Fats are absorbed by your body from food and are used as a source of energy and other functions. Fats are an excellent source of energy compared to the other macronutrients, they contain 9 calories per gram while proteins and carbs each contain 4 calories per gram.
A low-carb keto diet does not only minimize the carbs consumed but also increases the fats consumed. For weight loss, 60% of your calories should be from fats and the rest from proteins and carbs. Extremely high-fat intakes may stall your weight loss as this does not necessarily translate to higher ketone levels.
As fats now make up a large part of your diet, it is very important to choose high-quality sources. Below are some of the options you can choose from:
- Whole eggs
- Fatty fish such as salmon, herrings, and sardines
- Chia seeds
- Coconuts and coconut oil
- Full-fat yogurt
5. Track Your Progress
Like everything else in nutrition, achieving ketosis and getting a perfect set of abs is individualized. Therefore, it will be important that you keep track of your progress to ensure you achieve your goals.
When starting your journey to ketosis, measure your weight and keep track of your weight at the end of each week. This will help you know whether you need to improve your diet, you might be consuming extremely high levels of fat and protein which might stall your progress. Keeping track of your weight could help you correct such mistakes.
You might get to a point where your weight isn’t decreasing significantly but your clothes are getting smaller. This means that your diet is still working, you could be losing fat and gaining muscle. When you see this happening, take measurements of your body. Measure your waist, hips, and chest as these are some of the areas where excess body fat is stored.
Keep track of your progress and improve on where necessary. This will help you achieve ketosis faster and get those abs before summer.
6. Invest in Yourself
The first time I tried the keto diet, I failed. I wasn’t consistent with what I consumed, and I got frustrated because I just wasn’t seeing results. I began to think this was all a hoax, but it wasn’t. My failure could have been avoided if I had done things differently. I just had no clue about what I was doing, I thought that just by reducing my carbohydrate intake I would achieve ketosis.
After asking around and getting information from people who had successfully gone on a keto diet, I started seeing results. I had improved on what I ate, I had changed how and when I ate. I had a plan that worked for me and I now had results. I had invested my time and money in learning what to do, what to eat, how to exercise and I finally got results.
One of the most important investments I made was getting the book Keto Built by Josh Bryant. I finally got to understand what the keto diet is about and the massive benefits I would be getting. Josh explains the different variants of a keto diet in this book, everything is made clear. I was finally able to calculate by myself the amount of food I needed in each meal and what it is I could and could not eat. I learned how to keep track of my macronutrients and how much physical activity I needed to achieve my goal, and this is what got me there.
Now, this was merely an introduction to the keto diet, if you want to learn more, you can get the Keto Built Book. Is it worth it? Hell yeah, it is. The grin I had on my face when I first looked in the mirror and saw my abs were definitely worth it. I’ll recommend you get the book if you are looking to learn more about the keto diet before starting your journey or if you are already on your journey. The Keto Built book is filled with reliable references that are fact-checked so you know this isn’t guesswork. Make it your user guide.
You might have tried all these things, but your progress is slow or it’s not there at all, and now you’re asking yourself “Why isn’t the keto diet working for me?”. Well, it could be because of the following reasons:
- You’re still eating too many carbs for your body to go into ketosis.
- Your protein intake is too high. The keto diet is a high-fat diet, not a high protein diet.
- You’re not taking in enough fats.
- Your caloric intake is still too high.
With enough knowledge on the keto diet, you can look at the above factors and know which one affects you personally. You can improve on where necessary in ways you are comfortable with. So, keep learning and implement what you learn, track your progress and make changes where necessary, invest in yourself and you will see those six-pack abs in no time.
Getting on a keto diet and building those abs aren’t going to be easy. If it was, everyone would do it. Don’t give up, trust the process and keep going.
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