Whatever the reason for slimming down, weight loss goals can be achieved by eating less and moving more. A structured diet plan can be a great way to kick start the journey and there are many to choose from. The low-carb and high-fat keto plan is a popular diet which many slimmers will use when trying to shape up. However, there is one important rule dieters must follow when using the plan, Harry Aitken, sports scientist and master trainer for Auster Fitness, told Express.co.uk.
The keto diet plan involves eating foods which are high in fat and low in carbs in order to help the body enter into a fat-burning state called ketosis.
Some slimmers will do this by eating less than 25 grams net carbs a day and avoid high-carb foods such as breads, rice, pasta, starchy vegetables and sugary fruits.
Instead, they will fill up on keto-friendly foods including fish, meat, nuts, eggs, dairy and vegetables.
Harry explained: “A high protein and fat diet helps regulate blood sugar levels efficiently from the get-go.
“A high carb or sugar breakfast can upset this blood sugar balance and it takes a day and sleep to recover.
“Throughout the day this helps to regulate your blood sugar, so your body’s sugar and insulin levels are not peaking and troughing, meaning you crave sugary snacks significantly less.”
However, when following the diet plan, there is one very important rule slimmers must follow if they wish to be successful.
“To process and retrieve energy from fat the metabolism is raised, which means the body is naturally burning more calories,” Harry told Express.co.uk.
“However you will only lose fat as part of a calorie controlled diet. If you are in a state of ketosis but consuming 1,000 more calories than you are burning every day, you will gain weight.”
Dieters must ensure they are still not overeating each day if they want to start burning fat.
Harry explained those trying the diet should focus on being consistent in order to see results.
He said: “The keto diet is not for everyone, it can be very heavy on the digestion system and does not work with some people.
“However for those who enjoy eating meat and cheese then I recommend you give it a go.
“It takes about three days for your body to go into Ketosis, but try it out for a month or two. Be consistent and see where you get to.
“It’s not an excuse to eat millions of calories, it is still a diet.. so be careful and check your calories too.”
If hoping to lose weight quickly, a low-carb and high-protein diet plan can help slimmers burn up to 10lb in one week.