After the initial 2-3 days of weight maintenance during this weight loss phase, you can start thinking about weight loss goals:
If you lose 15 – 20 pounds to a healthy weight, your goals will be to keep going, to maintain your weight loss for as long as you can… but you only have to be healthy for a few weeks.
… or to lose over the course of 6 months. This is the goal of the 4 week diet with daily meals and snacks and weight training.
If you lose 5 – 7 pounds or less and want to keep going for as long as possible, you should be confident that following a diet plan that is based on these guidelines will still be satisfactory. If you have tried a calorie-restricted diet prior to starting this phase and have had a great success with it, then you should be able to stick to it too.
What about getting rid of weight?
Weight control has a lot to do with how you eat.
In general, people who lose weight are very careful how they eat, and they also eat foods which are low in calories and high in beneficial nutrients. The nutrients they eat are also important for preserving lean body mass when they regain muscle mass. They also eat foods which promote muscle mass.
What’s important when using a ketogenic diet?
It helps you lose a lot of weight. You lose weight using the same type of diet principles as normal weight loss. It’s important that you do not do weight maintenance for longer than is needed to make it in this phase because then you would be putting your body into metabolic starvation. This is why it is so important to stick to the 4 week diet for as long as you can, so you can gain lean body mass and muscle that is still going to be needed for life. If you feel that you need to take a break from dieting during the 5th week of the diet, try to remember the 4 week diet to prevent this from happening.
A ketogenic diet that you can do right now in the US is the Ketogenic Diet® (KD®). Ketogenic diets contain the following ingredients:
2% or less of the total calories from fat
60% or less of the calories from carbs
3% or less of the calories from protein
There are many different variations of ketogenic diet plans available, from very low carbs, to ketogenic diets rich in fat. It is very difficult to create ketogenic diets