The Most Effective Weight Loss Diet in Kenya

The Ultimate Guide to Losing Weight Fast and Burning Stubborn Belly Fats

In health and fitness, “weight loss” refers to a decrease in total body mass by means of losing body fat or lean mass (e.g. muscles, tendons and other connective tissues).

It can occur involuntarily due to malnutrition, an underlying disease, or through a conscious effort. One of the most effective ways to intentionally lose weight fast is simply by changing your diet.

Popular weight loss diets

1. The Paleo Diet: The goal with Paleo is to eat as your hunter-gatherer ancestors would by eliminating all processed and unnatural foods. A lot of the health conditions we face today are linked to the unhealthy foods we eat.
2. Intermittent Fasting: Although technically not a diet, intermittent fasting is a dietary plan that alternates between periods of eating and fasting. The most common is the 16/8 method, which involves fasting for 16 hours a day and only eating during an 8 hour window.
3. Plant-Based Diets: As the name suggests, plant-based diets focus primarily on eating whole foods derived from plants.
4. The Mediterranean Diet: The Mediterranean diet is inspired by traditional Spanish, Italian and Greek eating habits. The diet is generally built around vegetables, nuts and fruits, as well as moderate amounts of dairy, poultry and seafood.
5. The Atkins Diet: The Atkin diet is a low carb diet that involves limiting carbohydrates from your food intake, however you are free to eat as much protein and fats as you want.
6. The Ketogenic Diet: Similar to Atkins, keto is also a low carb diet that involves drastically reducing carbohydrates from your diet and replacing it with an increased fats intake. In the absence of carbs, the body goes into a metabolic state known as ‘ketosis’, where it burns fat for energy (even at rest).

The best healthy diet for weight loss in Kenya

Of all the diets listed above, studies have shown keto to be the most effective in helping lose weight fast and burn stubborn belly fats.

It also has many other benefits that go beyond weight loss.

Benefits of keto:

• Rapid weight loss
• Reduced appetite and cravings
• Blood sugar control
• Helps restore insulin sensitivity
• Helps control high blood pressure
• Enhances cognitive performance
• Improves acne

Although keto can be seem daunting, it is without a doubt one of the easiest and fastest ways to lose weight and get in shape.

Related: Starting the Keto Diet in Kenya

Some tips for losing weight fast

Here are some tips to help with your weight loss journey:

1. Don’t skip breakfast: Unless you are doing intermittent fasting, skipping breakfast is not a good idea. Breakfast gives you a good start to the day without constantly thinking about food because you’re hungry.
2. Eat at regular intervals: Training the body to expect food at regular times during the day helps reduce the temptation to snack in between.
3. Eat lots of fruits and vegetables: Fruits and veggies are packed with vitamins and minerals that are great for your body. They are also low on calories and can be consumed in large volumes, helping fill the stomach and reduce cravings for other things.
4. Be more active: Being active is fundamental when trying losing weight. Exercise can help burn excess calories that you can’t lose on a diet alone. Find any activity that you enjoy and that fits into your routine.
5. Drink lots of water: The body sometimes confuses thirst with hunger, and you may end up eating extra calories when a glass of water was all you needed.
6. Eat foods rich in fiber: High-fiber foods can help you feel full for longer as they digest very slowly. Some great sources of fiber include oatmeal, whole brown meal bread, brown rice, lentils, beans and peas.
7. Always check food labels: Developing the habit of checking your food labels can help you make healthier choices. Some foods are not as healthy as they may seem, especially the ones that contain preservatives and added sugars.
8. Use smaller plate when eating: Using a smaller plate literally forces you to eat smaller portions of food. It’s a great portion control tactic if you don’t want to keep track of calories in everything you eat.
9. Allow yourself a cheat day: Many people on a weight loss diet find themselves relapsing to their unhealthy eating habits due to a buildup of unfulfilled cravings. You can prevent this by having one cheat day in a week where you can eat your favorite foods that normally wouldn’t fit in your healthy diet.
10. Don’t store junk food: To avoid temptation, do not keep junk anywhere in your home. Do a mass clear out of our fridge and pantry before starting your weight loss diet. Replace all the junk with healthier options like fruits, oatmeal pies, unsweetened popcorn, and fruit juices.

Some tips for losing belly fats

1. Eat plenty of soluble high-fiber foods: Soluble fibrous foods absorb water and form a gel that helps slow food down as it passes through the digestive system. Some excellent sources of soluble fiber include:

• Flaxseed
• Lentils
• Brown rice
• Oats
• Peas and beans
• Brussels sprouts
• Avocado

2. Reduce alcohol intake: Many studies link binge drinking with a significantly increased risk of developing central obesity, which is an accumulation of excess fat around the waist. Cutting down on alcohol can help reduce your waistline.

• Eat lots of protein: Protein increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Make sure to include a good source of protein with every meal, such as, beef, fish, eggs, and beans.

3. Reduce your stress levels: Stress has been shown to activate the adrenal glands that produce cortisol, also known as the stress hormone. An increase in cortisol can cause the body to become resistant to insulin, which can lead to high blood sugar, weight gain and Type 2 Diabetes.
4. Reduce your sugar intake: Sugar is the catalyst for many people’s weight issues. Aim to reduce your intake as much as possible.
5. Reduce your carbohydrates intake: Or better yet, start the keto diet. Carbs are the body’s primary source of energy, any excess gets converted to fat for later use. Reducing your carbohydrate consumption can be very helpful in reducing belly fat.

Fat Burning Foods

1. Whole eggs: Eggs are nutrient-dense and can help you get the nutrients you need on a low-calorie diet. Interestingly, almost all of the nutrients are found in the yolk.
2. Leafy vegetables: Leafy vegetables like kales and spinach are very low in calories and can be consumed in large amounts, which helps fill your stomach and reduce craving for unhealthy foods.
3. Fish: Most types of fish including tilapia, trout and sardine are high in omega-3 acids, which has been shown to reduce inflammation. Inflammation causes obesity and several other metabolic diseases.
4. Vegetables: Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are high in fiber and tend to be incredibly filling. Additionally, these types of vegetables generally contain a fair amount of protein.
5. White meat: White meats such as chicken and turkey are high in protein, low in fat and cholesterol, and digest very slowly, helping you stay fuller for longer.
6. Avocado: Avocados are incredibly rich in monounsaturated oleic acid, and despite being mostly fatty, they also contain a lot of water and fiber, making them less energy-dense than you might think.
7. Walnuts: Walnuts contain balanced amounts of protein, fiber, and healthy fats and are a great snack while dieting.
8. Whole grains: Whole grains such as oatmeal, brown rice, and quinoa are low in calories and high in fiber.
9. Chia seeds: Chia seeds a low carb food and one of the best sources of fiber in the world.
10. Whole yoghurt: Yoghurt can be considered a healthy snack when taken in moderation. Studies show that full-fat whole yoghurt generally contains less sugar than low-fat the alternatives.

 

In conclusion, when choosing a healthy weight loss diet, choose one that’s realistic, sustainable, and research-backed.

The keto diet has been shown to supply benefits such as rapid weight loss, reduced appetite and cravings, and blood sugar control. It may be just what you need. Make sure to first check in with your doctor if you have any underlying conditions that may be affected by a diet change.

 

REFERENCES

1. Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis. Obes Rev. 2015 Jan 1;16(1):64-76.
2. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87.
3. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr. 2013 Jul;67(7):759.
4. Paoli A, Bianco A, Grimaldi KA, Lodi A, Bosco G. Long term successful weight loss with a combination biphasic ketogenic mediterranean diet and mediterranean diet maintenance protocol. Nutrients. 2013 Dec 18;5(12):5205-17.