Effective Fat-Burning Strategies while on Keto Diet

1. HIIT Training

HIIT stands for High-Intensity Interval Training. This style of exercise is a short-duration workout involving very high-intensity movements and large muscles groups altogether. Doing so increases mitochondrial growth and efficiency. Mitochondrial efficiency is incredibly important for improving fat-burning in the body! This is the reason why HIIT training has been shown to improve fat burning and weight loss. Doing 2-4 workouts per week in this style can have massive benefits.

2. Resistance Training

Resistance training is geared towards moving heavy loads of weight with large muscle groups. Doing so stresses the muscles and can promote growth. Having higher amounts of lean body mass actually significantly increases fat-burning by upregulating the metabolism. HIIT and resistance training are also great for improving hormone balance. Combining these with the next strategy, intermittent fasting, will take your metabolism to the next level.

3. Intermittent Fasting

As we know, eating too frequently can be a stimulus for the body to hold on to fat. Well, the opposite is great for burning it off! Intermittent fasting is simply confining your eating to a smaller window during the day. For example, one person might consume 2000 calories between 3 meals on a traditional breakfast, lunch, and dinner schedule. Someone else might consume that same number of calories, but within a 6-10 hour window of the day. Hence, this practice of intermittent fasting can help you not only to lose weight but also increase your metabolism level.

4. Carb Cycling

A ketogenic diet is powerful for jumpstarting fat metabolism. Once you have gone through the process with a 30 day strict keto diet to reset your metabolism to burn fat, it is important to periodically cycle out of ketosis. To do this, you simply have one day a week where you have a higher-carb day.  Some great options for carb include sweet potatoes, carrots, beets, white rice cooked with coconut oil in the water, or fresh fruit! For some individuals who are very insulin resistant, carb cycling is not a great idea.  These people need longer phases of ketosis.  Everyone is unique and different so you have to see how your body uniquely reacts to carbs after you get into a comfortable state of ketosis.

5. Cold Exposure

Once all of the dietary strategies are on point, you can start playing around with some more advanced metabolism hacks to improve fat-burning. One of the most advised strategies that is excellent for reducing inflammation is exposing the body to cold temperatures. This can be done through cold showers or even ice baths if you are looking for a stronger stimulus. Start by finishing each shower with 30 seconds of cold water. Each week increase this time by 30 seconds and see how you feel.

6. Sauna Therapy

It turns out exposing your body to both extremes of temperature is great for fat-burning. Using a sauna a few times per week is a great way to improve hormone balance, reduce toxins in the body, and literally destroy fat cells. It is recommended to try and use a sauna anywhere from 2-5 times per week for 15-30 minutes per session for maximum benefits. Most big gyms have them or infrared saunas can be purchased for personal use.

Author: Dr. Anil Date, MD | Dr2bThin – A medically supervised weight loss program based in California, USA. For any query/assistance, reach back to us at info@dr2bthin.com