ProGen tips to boost your weight loss while you’re on our VLCK Diet.
1.Ketosis is the Key – Ketosis is a state of burning of fat in favourable conditions. Always remember it is important to stay in ketosis to complete a successful keto diet and to maintain consistent weight loss. Ketosis also helps in avoiding hunger pangs and helps feel energetic throughout the day.
2. Supplements – When you are on diet, you tend to lose a lot of weight, energy, and minerals. During the diet, we limit certain food groups which are rich sources of vitamins and minerals which have to be supplemented to make up for the loss. To avoid having any forms of deficiencies supplements are important. This also helps in keeping both your physical and mental peace in place.
3.Water is amber – The more the water, the better the process of weight loss. It’s essential to keep yourself hydrated throughout your day. It is recommended that you drink at least 2.5 litres of water a day for females and 3 litres of water for males. It helps to push out the ketone bodies and metabolic waste and it helps in avoiding constipation.
4.Exercises better – It is mandatory to at least exercise for a minimum of 45 minutes in a week. It should include at least 3x strength training and 2x cardio. This will avoid the future weight rebound, helps in maintaining body strength, and helps retain muscle mass.
5.Veggies intake – Make it essential to add up fibre in your diet which contributes in providing bulk for stools. Low-carb low calorie vegetables (Group-A) are recommended during your VLCK diet such as spinach, amaranthus, cucumber, knol khol, ash gourd, bottle gourd, zucchini. Include maximum quantity from group A (450 – 500 Gms/Per Day) and minimum from group B.
6.Don’t weigh yourself frequently – We know it’s tempting to keep on the weighing scale to check the weight loss process but that makes you more conscious about your own weight and makes you worry about consistent weight loss.
7.No to alcohol – Avoiding alcohol during your diet helps to maintain your calorie count. Alcohol can increase the total amount of calorie intake which can disrupt the ketosis. Eventually slowing the process of weight loss. Alcohol consumption may also cause hypoglycemia or may feel irritability and may experience palpitations. Remember it’s always better to stay away from alcohol to preserve organs health.
8.Motivation is essential – As much as diet is important for weight loss, it is also important to have monitors around you to continue the process. Motivation is as simple as being around people who help to continue supporting you in terms of pushing you forward and in helping you in continuing the diet when you get tired of it. Remember why you started before quitting.
9.Avoiding cravings helps – cravings can hinder the process of your diet. Ensuring that there are no cravings can help in better diet processes. During your diet sweet/savoury craving can knock you out of ketosis and you may want to eat some of the non recommended food that can destroy your progress of weight loss. Distract yourself by talking to someone or drinking water can help.
10.Calories matter – When eating, you should keep an eye on how many calories you are taking in. A mindful approach to food (i.e., paying attention to our food on purpose, moment by moment, without judgement) is a way to focus on the individual’s sensual awareness of their food and helps in mindful eating and also helps in achieving satiety early. Stay focused on your meal while you’re eating.
11.BCA analysis – Tracking your body composition or BCA changes allows you to better analyse your body and helps determine where you should focus more in terms of diet.
12.Portion control – It is important to choose a healthy amount of food when you are eating. Controlling your portions allows you to reap the nutritional benefits of the food without overeating. The benefits of portion control include: easier digestion of food, maintaining or reaching a healthy weight. Learning portion control helps in understanding your body better and helps in the long run by preventing weight rebound.
13.Fitness after diet – Fitness and diet go hand in hand. Keeping your body fit benefits you in multiple ways including losing weight and promoting better mental health. Strengthen your muscles and boost your endurance by engaging in regular physical activity. It helps your cardiovascular system work more efficiently by delivering oxygen and nutrients to your tissues. With improved heart health and lung function, you have more energy to get the job done on a daily basis.
14.Being on maintenance: Being on maintenance after the Progen diet doesn’t mean that you can eat all kinds of food. Talk to your dietitians about the consumption of your food for a healthier after-diet lifestyle. Making use of the dietitian’s follow-up helps you to understand your body better and to maintain your weight.
15.Checking the nutrition label – It shows you the key nutrients that can impact your health. Consider the label when choosing foods to meet your personal dietary needs – look for foods with more nutrients that you want in your diet and less nutrients that you may want to limit. Reduce your consumption of saturated fat, sodium, and added sugar.
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