“Where to Begin Your Weight Loss Journey: Step-by-Step Guides.”
Step 1. Write your motivations and goals
Record your all journey and use it as a reference when you have any issues to analyse for the resolution during your journey.
Step2. Find your BMR
BMR (The basal metabolic rate)
*Approx. Only (Variables can be muscle mass, age, genetics, weather, diet, pregnancy or supplements/ Mifflin-St Jeor Equation)
FOR WOMEN: BMR = 10Weight + 6.25Height – 5Age – 161
FOR MEN: BMR = 10Weight +6.25Height – 5Age + 5
YOUR BMR: ______________________
Step 3. FIND YOUR ACTIVITY FACTOR
Sedentary lifestyle: 1.2
Slightly active lifestyle: 1.375
Moderately active lifestyle: 1.55
Active lifestyle: 1.725
Very active lifestyle: 1.9
YOUR ACTIVITY FACTOR _________________
Step 4. Find your Recommended Calories
Your BMR x Your Activity Factor
YOUR RECOMMENDED CALORIES ___________________
Step 5. Set your Goals
How many Kg do you want to lose or gain, and how long are you planning for?
KG to losing or gain _______________
“Good Job. You are nearly there.”
Example of Calorie Calculation
Suzan’s Goal is to lose three kilograms in sixty days.
(Approx. 7700 Kcal of deficiency to lose or gain for one kilogram)
NAME: SUZAN
SEX: Female
AGE: 50
WEIGHT: 65kg
HEIGHT: 160 cm
GOAL OF WEIGHT LOSS: 3kg
TIMEFRAME: 60 DAYS
SUZAN’S BMR: 1,239
Activity Factor: 1.375
Recommended Daily Calorie Intake: 1,704 Kcal
SUZAN’S DAILY TARGET CALORIES
(To lose 3kg for 60 days): 1,319 Kcal (Approx. only)
Okay, let’s find out how long it takes to lose 11 pounds on a Keto Diet.
What is the Ketogenic Diet?
So, would it work for you?
: Ketogenic diet is a very low carbohydrate, high fat, adequate-protein dietary treatment for certain people with epileptic seizures, which don’t respond to certain medications and are hard to control. Weight loss was one of the side effects. The leading theory is that your body burns fat as the primary energy source rather than glucose and breaks it down into ketones. So, your body burns more body fat to use fat as a primary energy source.
Let’s get into the KETOGENIC DIET.
What to Eat?
Carbs: 20-50g (5-10% of total daily calories)
Protein: 20-35% of total daily calories
Fat: 60-75% of total daily calories
FAT
- Oil
- Cheese
- Nuts
- Butter
- Animal fat
PROTEIN
- Meat (Beef, pork)
- Poultry (chicken, turkey, duck)
- Egg
- Oily fish ( Salmon, Tuna, swordfish)
- Cheese, natural yoghurt
CARBS & VEGGIES & SALADS
- Pumpkin
- Cabbage
- Asparagus
- Broccoli
- Cauliflower
- Mushroom
- Cucumber
- Green bean
- Eggplant
- Tomatoes
- Turpin
- Celery
- leafy veggies (Spinach, rocket salads or any green leafy)
Let’s try to find out if it works for you.
This meal plan is an example of a daily diet plan below.
You can increase or decrease the percentage of each nutrient category or total calories in your best interest. (Calculated approximately only)
Total calories: 1,600 Kcal/ Day (Calculate your recommended calories)
The ratio of nutrients: 10%(Carbs), 30%(Protein) and 60%(Fat)
*1,600 Kcal Ketogenic Meal plan for a Day*
MEAL 1.
Scrambled Egg & Cheddar cheese & Avocado on Toast (453 Kcal)
-Egg x 2: 145Kcal
-Cheddar slice x 1: 113Kcal
-Avocado ¼: 80 Kcal
-Toast x 1: 75 Kcal
-olive oil x1 tsp: 40 Kcal
MEAL 2.
Chicken & cheese & salads low carb wrap & Almond (482 Kcal)
-Grilled chicken thigh 100g: 210 Kcal
-Brie cheese x 1 Cubic: 57kcal
-Salads Mix 100g: 15 Kcal
-Low carbs wrap x1: 130 Kcal
-Almond x 10: 70 Kcal
MEAL 3.
Beef Steak with onions & Broccoli (Blueberry for dessert (662 Kcal)
-Steak(tenderloin) 170g: 543 Kcal
-Onions 30g & Broccoli 30g
: 25 Kcal
-Olive oil 1 tsp: 40 Kcal
-Blueberry 100g: 57 Kcal
Total Calories
You can change different types of fat, protein, or carbs accordingly.
*Use salt & pepper slightly for all meals.*
1,600 Kcal
You may try for three days to find out if it works for you, and you can change different types of fat, protein, or carbs accordingly. However, you will get better results if you combine it with 15-30 Min exercise that will boost your metabolic rate.
What is your choice?
There are many diet plans, and sometimes people follow the trend without much information because they may have failed the other one.
We all like to try the fastest and the easiest way to fix the issues, but we already have learned that there is nothing for free and no shortcut. We all know it.
So, how long does it take to lose 11 pounds on Keto?
Have you got your number?
I hope You Find This Information Helpful In Maintain Your Healthy Lifestyle.
And please share this information with your Loved one.
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