How to Achieve Rapid Weight Loss in 2 Simple Steps!

For those who have struggled with their weight, rapid weight loss is the ultimate goal for many. Various weight loss programs, low or high fat diets, and supplements promise the fantasy of a skinnier tomorrow, but many rarely offer this, or there is very little evidence to support their claims. This perpetual dangling carrot-on-the-stick approach to achieving weight loss leaves many feeling tired, hopeless, and defeated.

What is even more discouraging for many is that they do all the “right” things. They exercise daily. They eat their fruits and vegetables. They eat a variety of whole grains. They drink their milk, and they eat their lean meat. However, still, they are not able to lose weight fast.

So, one begs the question: Is the idea of rapid weight loss a myth, or is there another way?

The answer is that there is another way…

The Solution:

The Intermittent Fasting + Ketogenic Diet Combo!

Both terms you are probably familiar with, and both can achieve weight loss on its own. However, the combination of the two can produce rapid weight loss results for those who follow its principles and do it the right way.

What is Intermittent Fasting?

Intermittent fasting is a process of restricting dietary caloric intake for a certain period of time. The art of fasting is nothing new. Many cultures have practiced fasting for thousands of years for various religious and cultural reasons. Fasting has been shown in various studies to improve weight loss, lower insulin levels, improve blood sugar, and other metabolic markers, as well as support cardiovascular, digestive, and immune health.

The 3 most popular styles of fasting include:

Alternative Day Fasting:

The most restrictive of the three, one fasts every other day for a 24-hour period. On non-fasting days the person is allowed to eat unrestricted. According to one study, the average weight loss within a 12-week period was about 5 kg (11 lbs) from baseline.

The 5:2 Diet:

A modified version of the alternative day fast, a person fasts for 2 days and eats unrestricted 5 days out of the week. Study results are similar to alternative day fasting when it comes to weight loss.

Time-Restricted Eating:

The most common and widely practiced type of intermittent fasting. During this fast, people eat within a specific time interval and fast for the remainder within a 24-hour period. The most practiced is the 16:8 rule (fast for 16 hours, eat for 8 hours). However, the interval of time for which one eats can vary to fit the needs and preferences of the individual, including 17:7, 18:6, or even 23:1!

The key to utilizing intermittent fasting for weight loss is to not binge eat on foods during your unrestricted eating times. Binge eating on junk food or eating any foods in excess can result in consuming more calories than intended, which can impede on your ability to lose weight. One needs to eat mindfully, as well as ensure one’s meal is balanced with the proper nutrients needed to help sustain them for the next fast and to promote appropriate weight loss.

What is The Keto Diet?

The ketogenic (keto) diet was originally utilized by doctors to help treat epilepsy in children as early as 500 B.C. and was one of the mainstays of treatments in the 1920s. Today, the ketogenic diet has sparked a lot of interest in the health and fitness world as an effective tool for rapid weight loss.

The keto diet follows the rule of a high fat, low carb diet. On keto, total carbohydrate intake is generally less than 50 grams a day. The reason for this is to achieve ketosis, a metabolic state where your body runs on ketones, a chemical derived from fats, instead of sugar found in carbohydrates. The burning of fat as a fuel source for energy allows people to lose unwanted weight quicker while maintaining lean muscle mass from the moderate amounts of protein that are allowed on the diet. In one study that evaluated the effects of the keto diet on obese individuals, participants lost over 10kg (22 lbs.) in 8 weeks!

In general, the keto diet allows for 70 – 80% of fat from one’s total daily calories, 5 – 10% from carbohydrates, and 10 – 20% from protein. In a 2,000-calorie average diet of an adult, this translates to 165 grams from fat, 75 grams from protein, and 40 grams from carbohydrates. Carb-rich foods, including rice, pastas, breads, potatoes, legumes, etc. are not keto diet foods and thus, are typically not allowed in one’s diet.

The Approach: Intermittent Fasting + Ketogenic Diet Combo

To achieve rapid weight loss, one should consider combining both intermittent fasting with the keto diet for optimal results. For beginners, it is recommended to start with the time-restricted fast of 17:7, that is, fasting for 17 hours and eating for 7 hours.

At the Weight Loss & Health Clinic by Embodied Wellness, we start with 2 meals a day with one option snack in between. When it comes to keto diet foods, the key is to choose healthy fats as a main source of food that will be used as fuel. Some examples of healthy fats include:

• Nuts (1/2 cup/day)
• Pasture-raised eggs
• Avocados
• Wild-caught fish
• Extra-virgin olive oil
• 100% grass-fed meat
• Pasture-raised poultry
• A-2 casein dairy

In consuming keto diet foods, avoid processed meats, grain-fed foods, or other junk food or high sugary foods and beverages that can affect your health and keep you from losing weight. Healthy fats as listed above are packed with other nutrients that help nourish your body and are a great macro source of keto diet foods. Also, fats high in monounsaturated fats and omega 3 fatty acids, such as fish, avocado, and nuts can help boost your metabolism, burning more fat which also helps you lose weight. Fat also does not spike your insulin like sugar does, which allows you to stay in ketosis, burning extra fat stores as fuel, promoting more rapid weight loss.

Next, you want to focus on consuming moderate amounts of protein with good fat sources. Examples include fatty animal meat, like grass-fed meat, pasture-raised chicken with the skins on them, pasture-raised eggs, and vegetables. Avoid lean animal protein in your keto diet food plan, such as lean meats, as protein without the fat more easily converts into glucose (sugar) in your bloodstream, spiking insulin levels and leading to higher blood sugar and weight gain. Excessive protein consumption will prevent you from achieving ketosis. Limit animal protein to 4 oz/day.

Finally, for your carbs, you will want to limit your daily allowance to one meal a day if you are starting with 2 meals a day during intermittent fasting. Preferably, you want to consume your daily carb allowance during your first meal to provide you with some energy for the day. Choose carbs with lower glycemic indexes, like sweet potatoes or yucca. Ensure that you are consuming only 5 – 10% of carbs for your day (preferably only 5%) while you are on keto to not spike your insulin levels and prevent ketosis.

Your meals should consist of a salad blend, with leafy greens, cruciferous vegetables, only one complex carb source of about 5% of your daily value for one meal, and the rest fats, in the form of oils, animal protein, avocados, and eggs. Diversify your carbs, fats, and protein options to keep your palette satisfied. Following this regimen of 2 meals with one fat-source snack in between as needed, such as ½ an avocado or nuts, will keep you satiated longer, promote fat-burning, and will help you shed the pounds – fast! The goal when eating 2 meals a day is to try to separate your meals 4 – 6 hours apart, with the last meal being at least 2 hours before bedtime, to allow your body to burn the fat stores it has.

Including a cardio exercise routine will further help accelerate weight loss. Exercise regimens like the High Intensity Interval Training (HIIT) are great because they are short, intense workouts that allow your body to burn fat more efficiently, while recovering from the workout. The fat-burning that occurs with the workouts also extend during the recovery period. Limit HIIT workout to 2 – 3 times a week for maximum benefit!

Intermittent fasting and the keto diet can be a powerful tool for rapid weight loss. Stay diligent with the process and you will adopt this way of eating into a lifestyle that can help you lose weight and feel overall energized and healthy.*

The Weight Loss & Health Clinic by Embodied Wellness is a holistic-centered, root cause driven approach to weight loss and health that helps people get back onto the path of health and wellness by uncovering underlying issues that affects one’s ability to achieve optimal wellness. To learn more about this topic and other alternative ways of healthy weight management, please contact us to schedule your free consultation.

*Intermittent fasting and the ketogenic diet is not for everyone. Always consult your primary care provider before making any dietary changes or starting any nutrition, weight control, or exercise program. The information provided on this website is not intended to diagnose, treat, or cure any condition or diseases, and has not been evaluated by the FDA. It is not meant for you to self-diagnose or self-treat your specific health issue.