How To Implement Keto Diet: For 2022 Summer Weight Loss [Get a Free Sample Diet Now!]

If you are also struggling with the Keto Diet for weight loss in 2022, trust me I’ve cracked the code. How? — read this real-time example and learn the secret to successful weight loss.

Nidhi Thakur


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A well-formulated ketogenic lifestyle has many benefits. However, other things contribute to overall health and well-being.

You must see the keto diet as your lifestyle and as a way to fix our bad eating habits; this will help our environment and help our body get various health benefits.

The keto lifestyle is not only for adults trying to lose weight or heal; it can be excellent for your whole family.

Many people have tried keto, and it improved their lifestyle, improved their eating behavior, enhanced mental focus, and helped them lose weight — [Read 10+ Keto Success Stories].

So, let’s discuss today’s ways to formulate a keto diet.

How to Structure a Keto Diet Plan For Weight Loss?

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A well-formulated ketogenic diet considers all the body’s needs:

  • It is nutrient-dense.
  • It supplies enough protein to preserve lean mass.
  • It reduces carbs to ensure that you stay in ketosis.
  • It helps you remember that you need to use more stored body fat and less dietary fat (net negative fat flux) to lose fat.

To have a well-formulated ketogenic diet, you need to focus on the things that matter.

Eat nutrient-dense animal proteins to get the nutrients you need to hit your protein goals while keeping carbs minimum.

Then use fat as a lever to increase or reduce fat loss from your fat cells.

Keto is pretty easy when you think of it this way!

Let’s look at an example of a well-formulated keto diet.

For Example:

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Consider a woman who weighs 170 pounds, has 38 percent body fat, and is pretty sedentary.

She has about 105 pounds of lean body mass and a basal metabolic rate (BMR, or the number of calories needed to maintain) of about 1,540 calories.

Now, this woman should consume more fat during her first couple of weeks on a ketogenic diet (especially if she has a lot of metabolic damage) to help with moods, focus, and energy.

Her well-formulated macros would be 120 to 130 grams of fat, 84 grams of protein, and 20 grams of carbs for about 1,500 calories.

This 1,500-calorie amount is about her BMR level of calories, which will help fuel her body during the first couple of weeks; this fat level will also help fuel her brain while it adapts and gets better at making the fuel on its own.

Also, she should make sure to get extra water, sodium, potassium, and magnesium. Good goals are about 4 grams of sodium, 4.5 to 5 grams of potassium, and 400 to 800 milligrams of magnesium.

You get a lot of potassium from food (such as red meat), so your need for a supplement depends on how much potassium you get from what you eat and how your body reacts to eating this way.

Also, remember if you start to experience leg cramps, a heart flutter, or other symptoms, you might want to add more electrolytes.

Now, she is keto-adapted after the cravings subside and her energy increases. Her well-formulated macros would be 90 grams (or less) of fat, 84 grams of protein, and 20 grams of carbs for about 1,200 calories.

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Now, she is reducing her dietary fat intake to force her body to use more body fat for fuel. If the BMR level dictates that she consumes 1,540 calories, the extra fat required is pulled from the fat stores, as shown in the chart below (for a day with 90 grams of fat).

Once the woman is keto-adapted, she should start increasing her activity, including incorporating more small movements (taking the stairs, brisk walking for 30 minutes, and so on).

The longer she has been keto-adapted, she can add strength training, yoga, or other activities.

Remember that working out stimulates autophagy (generating new healthy and younger cells) and makes more mitochondria and lean muscle mass to help you stay strong and have a higher BMR to burn more calories all day long.

When the woman reaches her weight loss and/or healing goals, she increases her fat intake to find her body’s maintenance point; her carb and protein intake stay the same.

Increasing fat intake while maintaining carb and protein intake can be achieved by adding sauces and dressings to meals or eating snacks or keto treats.

The Final Note

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Breaking down the ketogenic diet into its macronutrient components is pretty much easy. It’s all about doing this mindfully and giving your body and mind time to adjust.

Find the right protein goal for your body and hit it each day (or average out to it over a week), keep your carbohydrate intake below 20 grams a day, and change fat content to achieve your particular goals.

Also, keep your water and electrolytes up in the process, and you will see excellent results!

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Nidhi Thakur

My blog will enlighten you on the reality of a healthy lifestyle full of food, training routines, & No Diet! Visit here for more-