In case you were wondering what it means to have lower belly fat, a waist circumference above 35 inches for men and 30 inches for women constitutes abdominal obesity. If you fall under this category, you must read this post to understand how to shed lower belly fat on a Standark Keto Diet.
Eat the right fats
On a keto diet, fat is essential to keep you full and also for ketone production. However, the type of fat matters a great deal. Not all fats have the same satiating effect. Research shows medium-chain triglycerides (MCTs) are the most satiating type of fat, which is why they’re such a big part of the keto diet. You can get these either from coconut oil or MCT oil.
Monounsaturated fatty acids from olive oil are also highly satiating as are unsaturated fatty acids in general.
There’s also evidence that eating fats along with fibre-rich foods increase satiety. But satiety isn’t the only reason fat burns lower belly fat. It provides energy which your body needs in order to burn calories. In fact, fats are the most powerful source of energy, providing 9 calories per gram.
Eat Enough Protein
The ketogenic diet recommends moderate protein intake. This is around 0.8 grams per kilogram of body weight. So, if you weigh 70 kg, then your daily protein allowance is around 50 gm per day.
Protein is essential when you want to lose lower belly fat because it keeps you full and helps build muscle. Protein is the most satiating of all keto macros, which is why you’ll often hear that you need to eat more protein to control appetite.
Your muscles and other tissue are all made of protein. Building muscle is the next most important thing to burning lower belly fat. That’s because muscle mass increases RMR (resting metabolic rate) and spends more energy in general.
However, don’t go crazy with the protein. The keto diet emphasizes moderation with protein for a reason. Your body is able to metabolize any extra protein into glucose via a metabolic process called gluconeogenesis. This is sure to kick you out of ketosis, and you don’t want that when burning belly fat on keto.
Don’t make this mistake!
A commonly-held myth is that localized exercise helps you burn fat in the targeted area. In other words, doing ab workout will burn fat in that area. This is simply not true.
In order to burn fat in one area, you need to burn it all over. Localized workouts will only increase muscle mass in that area. Besides, ab workouts don’t burn visceral fat which is the fat you need to target when aiming for a smaller waistline. In short, you need to exercise your entire frame.