Why You Lose Weight On Keto
The Ketogenic Diet defies most logic when it comes to weight loss.
The common question is “How does eating more fat really make you lose fat?”
It sounds counter-intuitive, but scientific research and real-life results provide strong evidence that the Ketogenic diet does indeed work to shed excess weight and reduce body fat.
About The Consumption Of Fats And Proteins
The more you adhere to the consumption of fats and proteins, the better and faster it will be for you to achieve the goal of losing weight. The ketogenic diet governs the weight loss function by denying the body of foods that are rich sources of glucose. Most of the activities that we perform regularly are possible whenever the body breaks down the available sugar in carbohydrates into glucose and then converts them into a ready source of energy. The human brain makes use of most of this glucose supply, using about 120 grams of carbs in a day .
Target Ketone Levels For Weight Loss
After starting the keto diet, it takes your body a few days to burn through its carbs, which are stored as glycogen in your liver and muscles. Once these carb stores are gone, youll switch to producing ketones from either dietary fat or stored body fat to burn as energy .
At that point, you may have detectable levels of ketones in your blood. Blood ketone levels while on the keto diet typically range from 0.5 3.0 millimoles per liter .
These levels are the optimal range for nutritional ketosis the state in which your body can use stored fat for energy most effectively, helping boost weight and fat loss .
Note that theres a condition called diabetic ketoacidosis. It only occurs in people with diabetes and is characterized by extremely high levels of blood ketones alongside extremely high blood sugar levels .
However, the blood ketone levels seen in ketoacidosis are typically 1015 times higher than those of nutritional ketosis. Also, ketoacidosis is often accompanied by severe symptoms, whereas nutritional ketosis is safe for most people .
Optimal blood ketone ranges for nutritional ketosis are 0.5 3 millimoles per liter . Nutritional ketosis is safe for most people and should not be confused with ketoacidosis, a severe complication of diabetes.
Net carbs refer to the total number of carbs minus the amount of fiber.
Once you shift into ketosis, your body can produce ketones for energy from either dietary fat or stored body fat .
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I Came Down With Keto Flu
The “keto flu” is a term you’ll see on keto blogs and forums. For me, it was a very real event, but not everyone will experience it.
As your body breaks through the carb cycle and enters ketosis , you may experience fatigue, mental fogginess, even irritability. My “keto flu” only lasted a day, and once I passed it, I never experienced the symptoms again. I even ate a cookie one day during the diet to celebrate my birthday. I certainly came out of ketosis when I ate that treat, but I didn’t experience any repercussions for it. .
Foods To Avoid In Keto
Any food that is high in carbohydrates should be limited or removed while attempting to achieve ketosis. Some of these foods include:
- Sugary foods: Cake, ice cream, candy, soda, fruit juice
- Grains or starches: Cereal, pasta, rice, wheat-based foods
- Fruit: All fruit should be eliminated, with the exception of small portions of berries.
- Beans: Peas, kidney beans, legumes, chickpeas, lentils
- Root vegetables: Potatoes, carrots, sweet potatoes
- Low-fat packaged products: These diet products are highly processed and usually pack a lot of carbs.
- Condiments and sauces: Many condiments and sauces contain sugar or unhealthy fats. Check the labels!
- Unhealthy fats: Limit things like vegetable oil and mayonnaise.
- Alcohol: Alcoholic beverages are high in carbs, which can take your body out of ketosis.
- Sugar-free diet foods: These products can be high in sugar alcohols, which affect ketone levels. Theyre highly processed, too.
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Foods That Will Hinder The Ability To Lose Weight During Ketosis Include:
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Question : How Long Should I Go Keto For
There has been nothing to indicate that being in ketosis long term is harmful and many people swear by it long term as a great way to live. But the science on this is young stillunless you consider the possibility that people in prehistoric times might have been pretty ketogenic considering they ate mostly a diet of meat and some vegetables.
However, as Chris Kelly pointed out on a webinar, its likely well never have accurate data on this point since you cant really perform a study where you put a group of people on a ketogenic diet for their entire life and make sure they dont eat anything else.
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Looking For A Keto Plan
Though all of these steps seem like a lot to take in at one time, you can totally handle it. Trust, youve got this!
To help streamlined this starting process, we have created a comprehensive keto plan called CKL 21 with done-for-you directions, handled macro calculations, reduced time in the kitchen, and more!
CKL 21 is our Ultimate Keto Accelerator Plan that will allow you to kick off keto the right way. Get your plan now!
Keto Weight Loss After 1 Week
Ernst says that during the initial stages of the keto diet, many people lose weight quickly at the beginning as water loss. She typically sees clients shed between two and 10 pounds, but notes that this is very individualized. This occurs because when you drastically cut carbs out of the diet, you will lose a lot of water weight, she says. This is largely because fewer carbs will cause a drop in insulin, which will allow the kidneys to eliminate excess sodium.
Drew Manning, keto diet expert and author of Fit2Fat2Fit and Complete Keto, stresses that this beginning weight loss is not initially fat. It’s mostly just water weight, he says. In his experience, people can lose anywhere from one to five pounds on average that first week. Maybe more depending on the person.
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Phase 1 Of Weight Loss On Keto
Anticipated Weight Loss: Rapid weight loss – up to 10 pounds
As you start removing carbohydrates from your body, your body will begin using the glycogen stored in your liver and muscles as its primary fuel source. This is exactly what you want, because once your body gets through the glycogen, it will start burning fat instead of glucose. And when this happens, youâve made it to the holy land: ketosis. Weâll talk more about this in Phase 2.
During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds! Studies indicate that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though youâll be losing mostly water weight in these early stages, this is a great sign that you are on your way to achieving ketosis.
It is important to note that while youâre in this first phase, youâll want to make sure to drink extra water to prevent yourself from becoming dehydrated. Additionally, you may also notice flu-like symptoms — nausea, vomiting, tiredness, and maybe even some irritability. This is what people call the keto flu and could last anywhere from a few days to a few weeks. Donât fret. This is simply a sign that your body is getting adjusted to a new fuel source i.e. transitioning to fat-burning mode.
Ways To Optimize A Keto Diet
Based on these benefits and drawbacks, does a keto diet sound ideal for you?
Remember that this isnt a quick-fix diet. Youll need to stick to this plan for at least 30 days to see real results. Going back to your old way of eating will undo any of ketos benefits and maybe even make you gain weight.
Want to give keto a try for weight loss or its other benefits? These five strategies provide a solid foundation to do the plan correctly, maintain keto over the long haul and get great results.
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How To Lose Weight Fast On A Keto Diet
I cannot lie to you, it will take hard work. There are no shortcuts to losing weight faster on the keto diet. You need to stop yourself from trying to get quick results, it took you a long time to get where you are right now and its a process to fix it.
There are a lot of products on the market and all over other keto blogs and websites that claim to spike your ketones and make you drop weight quick. You see all these before and after pictures but do not believe it. It wasnt the product that changed their body it was hard work exercise and a good diet plan.
You can not get into ketosis faster than what your body will let you if you have metabolic damage, which many of you do, and your glucose is high your ketones are unusable.
Everybody wants to know how fast will I see my results? how long will it take me to get into ketosis? But they are usually looking for a short-cut, a quick fix.
If you see a product that says you will lose 40 pounds in 30 days, its not fat. If you lose 16 pounds in your first week its just water being flushed out through your urine. Dropping water too quickly can cause your electrolytes, potassium, magnesium and sodium to become imbalanced.
Favorite Keto Diet Calculator
Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.
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Eating Too Much Protein
Many low carb diets allow for a moderate amount of protein. Some people mistakenly think that a low carb, high protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them to types of sugar.
A person who is on the keto diet will get most of their calories from fat, which should represent about
On the keto diet, several types of carbohydrate are acceptable, including nuts and dairy. These foods are typically high fat, nutrient dense foods that make a great addition to a keto diet. However, they also contain carbohydrates.
Eating too many of these foods will keep a person from achieving and maintaining ketosis.
Potential Risks Of A Keto Diet
Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.27
It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28
However, these side effects are rare and we suspect they may vary with the variety of foods eaten.
In some cases, elevations in LDL-cholesterol and LDL-particle number have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.29
However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier.
If your LDL increases after starting a keto or low-carb diet, please read our guides on LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol.
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Figure Out Your Keto Macros
Use the keto calculator to get your personal keto macros. Having a nutritional target based on your body composition will make it a lot easier to enter and remain in ketosis . It might seem like a lot of work to track your macros, but once you get an idea of how many grams of carbs, proteins, and fats are in the foods you eat most often, it will start to become second nature.
Reasons Youre Not Losing Weight On Keto
Whether youre just getting started on keto or have been living the keto lifestyle for a while, its easy to get discouraged when things plateau. You may find yourself asking, Why am I not losing weight on keto?
This keto troubleshooting guide sheds light on potential keto side effects, plus what you can do to make the diet work for you if youre not losing weight on keto.
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How Do I Maximize My Weight Loss On Keto
One of the surest ways to improve self-esteem and reduce depression is to gain confidence in your body and physical appearance. To achieve such peace and comfort in your body, it may become necessary to study a little about weight loss. There are quite a few methods for achieving a slimmer and well-toned body. Techniques used, among others include intermittent fasting, routine workouts, and diets. As for dieting plans, one of the options you might want to consider is the keto diet. But how do I maximize my weight loss on keto, you might ask. The exciting news of how to achieve this is in the following paragraphs.
The keto refers to a type of diet which requires that individuals who wish to follow its path restrict themselves to consuming low carb foods. The keto diet involves consuming foods that will supply the body with a small amount of glucose, which means just what the body uses to fuel its energy. From this basic description, it may be safe to assume that eating foods that are rich in carbohydrates, starch, and sugar are mostly forbidden while you are on a keto diet . Sugary foods and drinks will also have to be stricken from your eating calendar. Ok then, by following these rules how much weight can you lose in a month while on keto?
Is There A Keto Meal Plan For Weight Loss
There are many keto meal plans on the market, and not all are equal in quality or depth. However, we at Konscious Keto love the low-carb, high-fat lifestyle and have created personalized plans proven to get results.
We are true believers in the ketogenic lifestyle because we have seen its ability to change thousands of lives, and counting.
So many of the members in our keto community have benefited from our customized meal plans, and we couldn’t be more committed to helping more in our circle find the same remarkable success.
Take a look at our 30-second quiz to see which keto meal plan for weight loss is ideal for you. Also, remember to check us out on Facebook, as we’d love to see you within our thriving Konscious Keto community, too.
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What Do You Eat The First Week Of Keto
Meat, vegetables, cheese, nuts, and other dairy products are great to start with. Limit the number of fruits to 2 a week. I like to have a variety of foods in my diet to keep my blood ketone levels up. I also try to limit the amount of processed foods I eat as much as possible.
For example, if Im going to a restaurant, I try not to order the same thing over and over again. I cant find something that tastes good, then I dont order it. This is especially important if youre trying to lose weight. You want to make sure that the foods you choose are good for you, not just because theyre cheap or because you think theyll make you feel better.