5 ways to Burn Belly Fat on the Keto Diet
How does the keto diet work?
Keto diets are high in fat and low in carbohydrates. When you cut out carbs, your body turns to fat as its primary fuel source instead of sugar or glucose. This is known as ketosis, and being in this state helps us to burn fat rapidly.
Keto diets have been shown to be effective for burning belly fat because they reduce hunger, lower blood sugar levels and prevent insulin spiking. Keto also causes people to lose water weight due to the breakdown of fats in their bloodstreams and liver cells.
Does the keto diet burn belly fat?
Not only does it burn off subcutaneous belly fat (the fat directly under your skin) but it can help reduce visceral belly fat (the fat located around your organs). Having too much visceral fat can lead to serious health conditions such as: Type 2 diabetes, heart disease, stroke and cancer.
It can be hard to identify if you have a high level of visceral fat due to it being hidden. Generally if your waist measures over 35 inches (female) or 40 inches (male) you may have a problem with visceral fat. Using a keto diet combined with regular exercise is a great way to get this under control and maintain a healthy level of fats in your body. To help speed up your progress be sure to follow these 5 steps below.
5 Ways to Lose Belly Fat
#1 Cut out the sugar
Sugar is a big contributor to visceral fat in our bodies. If you haven’t tried cutting sugar from your diet yet, I strongly suggest doing so if you want to combat belly fat.
Fructose in particular can be the biggest offender for the steadily rising amounts of abdominal fat. Fructose causes cellular inflammation, which boosts cortisol levels and causes stored fat to move from subcutaneous fat cells to visceral fat storage.
Sweetened drinks (such as sodas, which include high-fructose corn syrup) and table sugar, which contains 50% fructose, are the most popular sources of fructose. Unsurprisingly, research indicates that eating sugary meals and drinking sweetened drinks raises ectopic and belly fat levels.
#2 Get Active
A cardio routine could be the most effective way to lose belly fat, in addition to cutting down sweets and doing more activity. The best kind of physical activity for reducing visceral fat levels is aerobic exercise. Even without reducing calories, aerobic exercise successfully reduces belly fat in overweight people, according to a 2018 meta-analysis.
HIIT, or high-intensity interval training is a good way to get in your cardio if you are short on time. Less research has been done in support of HIIT, however at least one study revealed that it was more time-efficient and just as effective as steady-state cardio for burning visceral fat mass. Some studies say it can even cause an after-burn effect which means you keep burning calories after your workout.
#3 Lifting Weights
Another approach to burn more belly fat is by weightlifting and incorporating other resistance exercises. Studies have found that exercising your muscles can reduce inflammation levels, retain muscle mass as you age, and change how your body distributes fat in a healthy way.
Although aerobic exercise burns belly fat more quickly, maintaining muscle mass while burning fat and promoting healthy aging are all best achieved by combining cardio and weight training.
#4 High Protein Intake
Eating a lot of high-quality protein has been shown to increase metabolism, reduce hunger, and kick start fat burning. It seems that eating a diet high in quality protein may also assist in preventing an unhealthy amount of abdominal fat.
It is recommended that you get 20 to 35 percent of your calories from protein. Consider consuming post-workout whey protein that is keto-friendly if you are also engaging in strength training to assist in the loss of abdominal fat.
In contrast to protein alone or resistance exercise alone, a 2014 study demonstrated that consuming whey protein after resistance training resulted in visceral fat reduction.
#5 A Clean Keto Diet
In terms of eliminating abdominal fat, the ketogenic diet is the finest one ever created.
Numerous studies show that the keto diet is very efficient for decreasing belly fat as well as being more successful than other diets for total fat reduction.
But avoid the so-called “dirty keto” strategy at all costs. Users of dirty keto are permitted to consume any meal that satisfies the keto macro requirements, which unfortunately includes a wide variety of bad options. Consuming unhealthy processed meals, especially those that include trans fats and other inflammatory substances, encourages the accumulation of visceral fat.
Instead, your diet should focus on nutrient-dense whole foods and a variety of naturally occurring antioxidants. Getting more omega-3 fatty acids may also aid in reducing inflammatory abdominal fat.
The Takeaway: Try Keto if you need to drop belly fat
You can’t afford to overlook the health risks associated with abdominal excess body fat.
It’s also a signal that it’s time to adjust your way of living. According to some data, belly fat is more easily burned than other forms of fat, almost as if your body wants to get rid of it. I strongly suggest trying Keto if you want to lower your risk of disease and improve general health.
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