How to Lose Belly Fat on the Ketogenic Diet: A Comprehensive Guide

The ketogenic diet has gained significant fame in recent years.

It’s a high-fat, low-carb diet that forces your body to burn fats rather than carbohydrates for energy.

As a result, you can achieve fast and sustainable weight loss. Reducing your carbohydrate intake also has other benefits such as lowering blood sugar and insulin levels.

In turn, this may reduce your risk of developing type 2 diabetes.

The ketogenic diet may also improve your lipid profile by increasing “good” HDL cholesterol and lowering triglycerides.

However, most people struggle to adjust to the diet because it’s so different from what we’re used to.

That’s why we have created this comprehensive guide on how to lose belly fat on the ketogenic diet - and keep it off in the long term.

What Is the Ketogenic Diet?

The ketogenic diet is a very low-carb diet that forces your body to use fat for energy.

When you follow a keto diet, your body creates “ketones” as a by-product of burning fats instead of glucose.

These ketones can be used as energy to fuel your brain and muscles.

The keto diet is very low in carbs and high in fats.

You’ll eat high-fat foods like avocados, coconut oil, and grass-fed butter.

You’ll also eat moderate amounts of proteins like skinless chicken and fish.

You’ll consume very few carbohydrates on the keto diet.

This means you’ll have to avoid most grains and fruits.

However, you can eat unlimited amounts of vegetables and some legumes.

How to Lose Belly Fat on the Ketogenic Diet

To lose belly fat while following the keto diet, you’ll have to reduce your carb intake further.

Most people on the keto diet consume less than 20 grams of carbs per day.

You’ll also need to increase your protein intake for the first few weeks.

This is because keto diets can cause temporary water retention.

This may make your stomach appear larger.

To maximize fat loss on the keto diet, you’ll need to lift weights 3 times per week.

This can help build muscle, which in turn burns more calories than fat.

You can also walk for 45 minutes every day.

Walking is an easy way to build more activity into your daily routine.

Track Your Carbs and Calories

To track your carb intake, use a carb counter.

This will allow you to keep track of the amount of carbohydrates you consume.

You must consume fewer calories than you burn in order to lose weight.

However, you don’t want to cut your calories too much because this might slow down your metabolism.

Aim to consume about 1500 calories on the ketogenic diet.

To maintain your current weight, consume between 1200 and 1500 calories per day.

Lift Weights 3 Times Per Week

You should lift weights 3 times per week on the keto diet.

This will help you maintain your muscle mass. In turn, this can help you burn more calories.

When you lift weights, you increase the amount of amino acids in your muscles.

Amino acids are metabolic by-products that increase your metabolic rate.

You can perform strength training with free weights or resistance machines.

Alternatively, you can go for short walks or perform intermittent sprints.

Intermittent Fasting for Fat Loss

Fasting on the keto diet can help you maximize fat loss.

This works especially well when combined with strength training and high-intensity interval training (HIIT).

Fasting increases the level of a hormone called human growth hormone (HGH).

HGH is essential for burning fat and building muscles. You should perform intermittent fasting for 4-6 hours.

This is possible on both the keto diet and other diets.

You can drink water and coffee while fasting. If you’re following the keto diet, you can drink black coffee or plain water.

Conclusion

The keto diet is an effective way to lose weight and boost your health.

It also allows you to eat delicious high-fat foods.

To maximize fat loss on the keto diet, you’ll have to adjust your carb intake. You should also implement a workout routine for maximum benefits.

When you follow the ketogenic diet, you will be eating high-fat foods such as avocados, coconut oil, and grass-fed butter.

You will also eat moderate amounts of proteins like skinless chicken and fish.