Eating less and moving more. One rule of thumb for any weight loss plan. If you’re a person who is not into hitting the gym, don’t worry. Your body can still enter into ketosis or fat-burning metabolic state even without lifting any loads or running a few miles. You just have to eat the right foods and follow a suitable meal plan intended for your body.
Other diet plans seemed to accelerate fat loss. However, some would turn you into micronutrient deficient, which would let you become overly fatigued or worse sick. You may want a diet plan that would maintain a calorie deficit without making you unhealthy and even hungry.
A low-carb, high-fat, or ketogenic diet is the key. It allows you to decrease your carbohydrate intake and replace it with fat. This carb depletion prompts your body into ketosis. As a result, you’ll be burning fat even without working out and starving yourself.
How to identify fat-burning foods
When you browse the Internet, you can immediately see several lists of foods or recipes for fat loss. However, there’s little information about what makes them effective in being ‘fat-burning.’ Apart from promoting ketone production, here are the other typical characteristics of fat-burning foods:
- Low in calories, but highly-satiating
- Increases calorie burning than most calorie sources
- Triggers satiety to decrease calorie consumption
- Supports gut health that is associated with fat loss
- Improves energy levels without adding extra calories
The thing is many of popularized fat-burning foods or recipes aren’t keto-friendly. In other words, these foods can aid you in weight loss, but you have to put some effort into working out, so your body can maintain ketosis.
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What is ketogenic?
Do you still remember the conventional food pyramid we learned at school? The bottom part was composed of carbohydrates, such as grains, bread, cereal, pasta, and rice, which should be eaten the most. Conversely, oils and fats were recommended to be consumed in small quantities; hence, they’re placed in the topmost tier of the pyramid.
In contrast, it’s the other way around in a ketogenic diet. Natural fats should be taken more since it will be the best fat-burning friend on this diet. What’s more, dietary fats are the only macronutrient that wouldn’t cause any insulin resistance, which is typically associated with Type 2 diabetes.
In a nutshell, you’ll never be hungry in a ketogenic diet. But, you have to consider extra carbs as your mortal enemy. A little starch will do like those from high-antioxidant, low-glycemic fruits or cruciferous low-starch greens. Specifically, here’s a list of fat-burning foods to include in your ketogenic meal plan.
We’re referring to organic fish, chicken, turkey, pork, beef, and lamb here, not those commercial ones. Every time you consume pasture-raised meat, you’ll also reap the beneficial nutrients that the domesticated animals ate, such as omega-3 fatty acids. Above all, chicken contains a high level of proteins and a low level of calories, offering you fat loss benefits.
Another source of protein is eggs. Also, it’s worth mentioning that just a single egg yolk contains thirteen macronutrients ranging from antioxidants to minerals. Not only that, experts even consider eggs as “weight loss boosting superfood.” Eggs allow you to have lower calorie intake for up to a whole day, without increasing your blood sugar levels.
Cauliflower, broccoli sprouts, and other cruciferous vegetables are rich in sulforaphane and fiber. I bet you already know how fiber can increase our feelings of fullness. What about sulforaphane? This compound improves the level of energy-burning brown fat and your overall gut health, reversing obesity, and supporting your optimum health.
Leafy greens are another group of veggies that are chock-full of fiber and other micronutrients, including iron. Collard greens, Swiss chard, kale, and spinach are some of the greens that would let you feel more satiated even with fewer calories.
Olives and Olive Oil
Research has shown that olives and olive oil can promote lean body mass preservation. With the help of their anti-inflammatory properties and combination of the healthy fat, you will end up slimmer with these two.
Have you heard of kimchi? This spicy Korean side dish isn’t only famous for fandoms, but also for its capability in regulating a healthy bacteria balance in your gut. Sauerkraut also provides the same benefits as kimchi. In general, fermented dishes have prebiotic fibers and improve your overall gut health, which reduces inflammation and fat mass.
Nuts are high in fat, but they’re not fattening at all. Just be sure to consume the daily recommended dietary reference intake (DRI). More than what’s advised can lead to weight gain. There are different types of nuts. Even so, most of them are low in net carbs and contain plenty of fiber, which both promote metabolic health and weight loss.
Burning Fat while Keeping Fit on a Ketogenic Diet
Although a keto diet can be regarded as suitable for those who don’t like working out, still this diet is open for exercise. In fact, there are three typical versions of a ketogenic diet varied depending on different lifestyles and needs. These include standard (5% carb), cyclical (with higher-car refeeds), and targeted (recommended with carbs) plans.
If you’re a sports or fitness enthusiast, you should know that carbs are necessary for your training. Considering this, you’ll more likely end up choosing between cyclical or targeted ketogenic diet.
If your goal is to lose weight, strength training is always a recommendation. There are online platforms such as barbend.com provides weightlifting, bodybuilding, powerlifting, or CrossFit exercises, which you can incorporate with your desired keto diet.
Ultimately, musculoskeletal mass can be possible at any diet. However, having high ketone levels, intaking high protein sources, and performing weightlifting can prevent muscle atrophy or loss of muscle mass.
As mentioned, foods containing high carbs should be the last thing you include on a ketogenic diet. These include sugary foods, salty sauces, unhealthy fats, and alcohol. Some healthy foods like fruits, beans or legumes, or root vegetables are rich in carbs, so they’re advised to be taken sparingly. They’re not off-limits; but, they should be limited at most times.