How To Lose Weight and Keep It Off

This post includes what to eat to promote fat burning and lose weight.

If you’re looking to lose body fat then you’ve come to the right place.

How? By eating low carbs, healthy fat and protein during the day and incorporating complex carbs to your diet at night.

I follow a “Ketogenic diet” when trying to lose body fat, with a twist. I eat healthy complex carbs at night, more of a “Mediterranean diet” approach for dinner.

What is Keto? Keto is a dietary approach characterized by low carbohydrate intake, high consumption of healthy fats, and moderate protein. By following this regimen, the body enters a state called ketosis, where it primarily burns fat for fuel, leading to a reduction in body fat stores over time.

The Mediterranean diet emphasizes abundant consumption of fruits, vegetables, whole grains, legumes, and healthy fats like olive oil, while also incorporating moderate amounts of fish, poultry, dairy.

How To Burn Fat eat Keto for Breakfast and Lunch + Mediterranean for Dinner

Here are some breakfast ideas that you can make quickly to get you started.

Eat Keto in the morning: Focus on healthy fats and proteins

Keto Breakfast Ideas:

1. Scrambled eggs with sliced avocado
2. Greek yogurt topped with berries and nuts
3. Omelette filled with spinach, mushrooms, and feta cheese
4. Cottage cheese mixed with diced avocado and cherry tomatoes
5. Smoked salmon roll-ups with cream cheese and cucumber
6. Keto-friendly smoothie made with coconut milk, spinach, avocado, and protein powder
7. Chia seed pudding with almond milk, topped with sliced almonds and berries
8. Sliced hard-boiled eggs served with avocado slices and a sprinkle of sea salt
9. Low-carb breakfast burrito using a lettuce wrap filled with scrambled eggs, cheese, and salsa
10. Frittata loaded with turkey bacon, broccoli, and cheddar cheese

Keto Lunch Ideas:

1. Grilled chicken Caesar salad with avocado and Parmesan cheese
2. Zucchini noodles (zoodles) with creamy Alfredo sauce and grilled shrimp
3. Turkey and avocado lettuce wraps with turkey bacon and mayo
4. Keto-friendly tuna salad stuffed in bell peppers
5. Egg salad lettuce cups with crispy turkey bacon and avocado slices
6. Cobb salad with mixed greens, hard-boiled eggs, turkey bacon, avocado, and blue cheese dressing
7. Cauliflower fried rice with diced chicken, eggs, and mixed vegetables
8. Stuffed bell peppers filled with ground beef or turkey, cauliflower rice, cheese, and salsa
9. Salmon avocado sushi rolls wrapped in seaweed sheets (nori)
10. Creamy broccoli cheese soup made with coconut milk or heavy cream, served with a side of mixed greens.

When Eating Out:

1. Opt for sashimi or sushi without rice.
2. Choose salads loaded with vegetables and proteins like grilled chicken or shrimp.
3. Order grilled or roasted meats and fish with steamed or roasted vegetables.
4. Select omelets or scrambled eggs with vegetables for breakfast or brunch options.
5. Consider lettuce-wrapped burgers or grilled chicken sandwiches without the bun.
6. Enjoy cheese and charcuterie boards with nuts and olives for a satisfying appetizer or snack.

Mediterranean Style Dinner: Why Make the Switch?

You want to make sure to include essential vitamins, minerals, fiber, and antioxidants in your diet which may be lacking on a strictly keto diet.

Other Benefits:

Nutrition: Ensure you’re getting essential vitamins, minerals, fiber, and antioxidants which may be lacking in a strictly keto diet.

Better Sleep: Benefit from components like magnesium in whole grains and tryptophan in legumes that contribute to the production of serotonin and melatonin, neurotransmitters that help regulate sleep cycles.

Beat Restrictive Feelings: Enjoy more options, especially when eating out, freeing yourself from any sense of limitation or restriction.

Mediterranean Dinner Ideas

1. Grilled lemon herb chicken breast served with quinoa tabbouleh and roasted vegetables.
2. Baked salmon with salsa made of tomatoes, cucumbers, olives, and feta cheese, served with a side of roasted sweet potatoes.
3. Eggplant and chickpea stew cooked in a tomato and herb sauce, served with a side of whole grain farro.
4. Greek-style turkey meatballs with tzatziki sauce, accompanied by roasted sweet potatoes and a Greek salad.
5. Shrimp and vegetable skewers marinated in olive oil, garlic, and herbs, served with a side of whole wheat couscous and sautéed spinach.
6. Stuffed bell peppers filled with ground lamb or beef, quinoa, diced tomatoes, and feta cheese, served with a side of Greek salad.
7. Mediterranean-style baked cod with a topping of olives, capers, tomatoes, and herbs, served with roasted Brussels sprouts and a side of bulgur pilaf.
8. Lentil-stuffed bell peppers filled with a mixture of lentils, tomatoes, onions, and herbs, baked until tender and served with a side of roasted asparagus and quinoa pilaf.
9. Grilled chicken souvlaki skewers served with a Greek salad, hummus, and whole wheat pita bread.
10. Baked falafel patties served on a bed of quinoa or couscous with a side of tahini sauce and roasted vegetables.
11. Lemon garlic shrimp served over whole wheat spaghetti with cherry tomatoes and spinach.
12. Moroccan-spiced chickpea and vegetable tagine served with whole grain couscous and a side of cucumber yogurt sauce.
13. Grilled lamb chops with a mint and yogurt sauce, served with roasted root vegetables and a side of bulgur pilaf.
14. Mediterranean-style ratatouille made with eggplant, zucchini, bell peppers, tomatoes, and herbs, served with crusty whole grain bread.
15. Greek-style stuffed peppers filled with quinoa, tomatoes, spinach, and feta cheese, served with a side of Greek salad.

You can use gluten free pasta like jovial if you prefer: the idea is to not feel restricted or limited.

Sample List of Healthy Carbohydrates to Eat:

1. Whole grains:
   • Brown rice
   • Bulgur
   • Farro
   • Barley
   • Millet
2. Legumes:
   • Chickpeas (garbanzo beans)
   • Lentils
   • Black beans
   • Kidney beans
   • Cannellini beans
3. Starchy vegetables:
   • Sweet potatoes
   • Butternut squash
   • Beets
   • Carrots
   • Pumpkin
4. Quinoa
5. Oats (such as rolled oats or steel-cut oats)
6. Whole grain pasta (made from wheat, quinoa, or legumes)
7. Whole grain bread (such as whole wheat, rye, or sourdough)
8. Buckwheat
9. Amaranth
10. Spelt
11. Wild rice
12. Couscous (whole wheat or whole grain varieties)
13. Corn (non gmo)

Plan Tips:

Portion Sizes: Adjust the portion sizes and ingredients to ensure they align with your calorie and nutrient needs.

Hunger Cues: Listen to your body’s hunger and fullness cues.

Hydration: Stay hydrated and replenish electrolytes by incorporating sea salt or electrolyte-rich drinks into your routine.

Exercise: Incorporate regular physical activity. Aim for a mix of cardiovascular exercise, strength training, and flexibility exercises.

Monitor and Adjust: Monitor your progress and adjust your habits as needed to optimize results.