Why Is Keto Good For Weight Loss
As mentioned above, higher ketone levels can help suppress the appetite, making it less likely that you will overeat and put yourself in a caloric surplus. However, be cautious with keto if you are looking to build muscle, since the diet requires a specific amount of proteins.
Others like keto because it allows them to eat foods that are traditionally thought of as off-limits. Since keto is restrictive based on the presence of carbohydrates, certain variants of foods like bacon and guacamole can be consumed by those on keto as long as they fit into their existing nutritional targets and overall meal plan.
Like any other diet, the key to success with keto is consuming the right foods in the right amounts.
How To Lose Weight Healthily
Another potential problem is that going on a restrictive diet like keto for even a relatively short time can lower what is known as your metabolic rate the speed at which your body uses energy.
This effect may last for years to come and can make it more difficult to lose weight or keep it off.
At ZOE, we dont believe in restrictive diets or losing weight too quickly. We know that the way your body responds to food is unique, and our studies show that not everyone responds well to high-fat diets.
With the ZOE program, you get personalized advice to help you find the best foods for your body. When you eat the right foods for you, your metabolism, weight, and overall health will benefit.
In fact, unpublished research from ZOE shows that when people closely followed our personalized nutrition program for 3 months, they lost an average of 9.4 pounds, while 82% had more energy and didnt feel hungry.
Find out more about how the ZOE program can help you.
Signs You’ve Reached Ketosis
Common symptoms of the keto diet include:
These symptoms are often called the keto flu, and are a side effect of your body’s transition to a constant state of ketosis. After four to six weeks your body will adapt and these side effects should resolve.
Other ways to check that you’re in ketosis is with urine test strips or at-home blood and breath tests. These tests measure the ketone levels in your system. Ketones are the byproduct of fatty acids the body breaks down when you’re in ketosis.
A blood test is the most accurate way to measure ketones and is used in doctor’s offices, but involves a needle prick. However, urine strips and breath meters are also accurate and less invasive. According to one small 2016 study, urine strips offer the most accurate readings early in the morning and right after dinner.
Don’t Miss: Keto Chow Before And After
Muscle Cramps And Spasms
Dehydration and electrolyte imbalances can cause muscle cramps. Electrolytes are substances that carry electrical signals between the bodys cells. Imbalances in these substances lead to disrupted electrical messages that may cause muscle contractions and spasms.
People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance.
Electrolytes include calcium, magnesium, potassium, and sodium. A person can get these from eating a balanced diet. However, if symptoms persist, a doctor may recommend supplements or other dietary changes.
Headaches can be a common side effect of switching to a ketogenic diet. They may occur as a result of consuming fewer carbohydrates, especially sugar. Dehydration and electrolyte imbalances can also cause headaches.
Ketosis headaches typically last from 1 day to 1 week, although some people may experience pain for longer. See a doctor if headaches persist.
Interestingly, some recent research suggests the ketogenic diet as a potential treatment for migraines and cluster headaches.
For example, a 2018 study suggests the ketosis diet as a possible treatment for those with drug-resistant cluster headaches.
However, much more research is necessary to confirm the diets effectiveness for treating or preventing these types of headaches.
What Should You Know Before Going Keto
Going keto is considered a trendy way to lose weight, but there are certain risks and downsides associated with the diet that should be taken into consideration before trying it yourself.
While people on a ketogenic diet typically experience rapid weight loss initially up to 10 pounds in 2 weeks or less this may be due to the diets diuretic effect, meaning that some but not all weight loss is simply due to water loss .
Although low carb diets are associated with decreased sugar intake, which can lower an individuals risk for obesity, diabetes, and other metabolic disorders, various concerns remain.
One concern is that the long-term health implications of the keto diet are unknown.
Also Check: Nature’s Own Keto Bread Nutrition
What Are The Possible Short
In the beginning, youll have to go very low in carbs, around 20 to 30 g a day, to ensure your body goes into ketosis, advises Mancinelli. And that can be difficult. When youre eating a high-fat and very-low-carbohydrate diet, youre eliminating many foods, including fruit, most dairy, starchy veggies, whole grains, and legumes . Its difficult and at times uncomfortable.
What To Do If Your Are Not Losing On The Keto Diet
If you find yourself reaching a weight loss plateau for several weeks or think you are losing weight much too slowly, then there may be an aspect of your diet or lifestyle that is preventing further weight loss. Here are some ways to help get your weight loss progress up again.
1. Remove dairy from your diet. You shouldnt be eating too much dairy to begin with, but excess dairy can result in higher insulin levels. Reducing your dairy intake can help keep your body in a stable state of ketosis.
2. Lessen your legume intake. Nuts are generally keto-friendly, but some of them have extra carbs. Do your research and pick and choose which nuts are safe for you to eat.
3. Find out if youre consuming extra hidden carbs. Really be sure to check the labels of all the food you buy. They can be hiding in snacks, cereals, sauces, and condiments. When youre on a diet as strict as the keto diet, you have to carefully read the ingredients listed on every single food item you purchase, even ones you think wouldnt have any carbs or sugar in them. Better safe than sorry!
4. Stop using artificial sweeteners. Even if sweeteners arent technically sugar, they still raise your insulin levels and can knock you out of ketosis. If you regularly use sweeteners, cut them out. Some sweeteners are alright on a keto diet, but they should be used in moderation, so tread carefully.
You May Like: Is Microwave Popcorn Keto-friendly
Tips To Achieve Ketosis
If you struggle to get into ketosis, here are a few tips that can help you get there:
- Eat 2050 grams of carbs per day. This can encourage your body to produce ketones. People who have trouble entering ketosis may need to stick to the lower end of the scale (
- Test your ketone levels regularly. Testing ketone levels can help give you an idea of whether youre in ketosis which lets you adjust your diet accordingly.
Summary
Following some of the tips listed above such as tracking your carb intake or trying a short-term fast may help you reach ketosis.
The keto diet is not for everyone, but it may help with short-term weight loss goals.
In general, it should take you 24 days to enter ketosis.
However, some people may find they need a week or longer. The time it takes depends on various factors, such as your age, metabolism, exercise level, and current carb, protein, and fat intake.
The best way to tell whether youre in ketosis is to measure your ketone levels using either a breath, urine, or blood ketone measuring tool.
If youre having trouble entering ketosis, try tracking your carb intake, ramping up your exercise, or following a few of the other tips provided above.
If youre curious about trying the keto diet or experiencing challenges with entering ketosis, ask a doctor if ketosis is right for you.
Can I Lose Weight On The Keto Diet
Yes. Certainly in the short-term, it appears that way. For the first two to six months, theres evidence that a very low-carbohydrate diet can help you lose more weight than the standard high-carbohydrate, low-fat diet, according to a new literature review of low-carb diets by the National Lipid Association.
By 12 months, that advantage is essentially gone, said Carol F. Kirkpatrick, director of Idaho State Universitys Wellness Center, and lead author of the new literature review.
After that, weight loss seems to equalize between those two popular diet regimens. She said keto was best used to kick-start a diet, before transitioning to a carb intake that you can adhere to for the longer term.
Also Check: Fruit To Eat On Keto
What Are The Benefits Of The Keto Diet
Well, you can lose weight on keto. And maintaining a healthy weight can reduce the risk of and alleviate symptoms related to heart disease, diabetes, and a whole host of other challenging conditions.
When it comes to weight loss, “there is no question that ketosis does work in the short term,” Konstantinos Spaniolas, M.D., associate director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York.
Anecdotally, plenty of men have told Men’s Health that the keto diet helped them lose large amounts of weight. According to Spaniolas, keto helps with weight loss by reducing cravings.
Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether its safe and effective for diabetics.
Also, side note, although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing.
So, in the short term, yes, a keto diet can help you lose weight, which may reduce your risk of diseasebut more indirectly than directly. But what about in the long term?
Inducing A State Of Ketosis
There are a number of ketogenic diet strategies and meal plans to help you achieve a state of ketosis. Although fat and protein intake must certainly be considered, minimizing carbs is key. As shown by a study published in Obesity Reviews in 2014, less than 50 grams of carbs per day will induce a state of ketosis. The ketones produced can then be measured.
Clincally, ketosis is measured by levels of ketones in urine or serum, of which there are three types: acetoacetate, acetone and beta-hydroxybutyrate . Nutritional ketosis generally increases serum ketones to seven times normal levels but there are inconsistencies in the medical literature when it comes to measuring a state of ketosis.
Therefore, when trying to achieve ketosis, it’s important to keep your carbs under 50 grams â less than the amount found in a medium plain bagel â and measure your ketone levels. In actual practice, however, most people do not clinically measure their ketone levels but rather look for signs, symptoms and tests observable at home.
You May Like: Keto Bread Good For Diabetics
How To Get Into Ketosis
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main fuel source.
How can you get into ketosis quickly and stay there? Here are three things to know:
My Life Changed After Getting Older And Having Children
How Long Until Keto Works I managed to stay fit and healthy when I was younger. In college, I loved nothing more than wearing a bikini and going to the beach with my friends.
I WAS RUNNING OUT OF TIME TO GET BACK THE BODYI USED TO HAVE How Long Until Keto Works
One day I was feeling really down on myself after reading an article that basically said my height and weight meant I was morbidly obese. My husband was sitting at the kitchen table so I asked him a simple question .
Mark this website says Im really fatDo you think of me that way?But Mom You Are Fat!And It Wasnt Because I Wasnt Trying My BEST!Doomed To A Life Of Being Overweight!
You May Like: What Berries Can You Eat On Keto
What To Eat To Get Into Ketosis In 24 Hours: A Very Modified Ketogenic Diet
If youre serious about reaching ketosis in 24 hours, then forget about food. You need to shut the fridge, close the cabinets, and embrace the glucose-burning power of fasting!If you maintain a low-carb diet leading up to your fast, youll have a much easier time. You wont be as susceptible to the mental and physical crash that can accompany fasting. And thus, your mood and energy shouldnt suffer.
Here’s what your “modified ketogenic diet” will look like
Fasting will cause your body to burn through its stored glucose and force it to create a new kind of fuel – ketone bodies. But fasting alone wont bring you to the promised land of nutritional ketosis. To reach ketosis in 24 hours, you need to add another element to your game…Exercise!
Health Benefits For Specific People
The keto diet helps reduce seizures in pediatric patients with epilepsy. Endurance athletes and body builders also use it to scrap fat in short timeframes. The keto diet is being studied for mitigating symptoms for patients with progressive neurological disorders like Parkinsons disease, but scientific research has not confirmed benefits for these populations.
Also Check: Substitute For Brown Sugar Keto
Eating Fat At 75% Of Your Macros Will Get You To Ketosis Faster Than 70%
Ensure the good majority of your calorie intake comes from fat. Your body burning fat is how you get into ketosis.
Once youve achieved ketosis, you can adjust your macros toward 70% fat. Make sure to avoid hydrolyzed trans fats.
Increase protein slightly for muscle sparing as you become more active.
But your diet should consist of no more than 25% protein if you want to stay in ketosis.
Before And After Stories
Some people have lost tens of pounds through the keto diet. And with that weight loss also comes the confidence of transforming yourself! Here are some real-life stories of the wonders of the keto diet.
The author of the famous cookbookKeto Your Way, is an ardent keto-lover. She lost a whopping 60+ pounds following a healthy keto diet, and now influences others in the same direction. Moreover, she regularly publishes delectable keto-friendly recipes on her social media.
Suzanne Ryan
Having lost over 120 pounds with keto, Suzanne shares her love for the diet through keto books. She has authored Simply Keto and Beyond Simply Keto to help others like her follow the diet without compromising on yummy food.
Elena
By incorporating keto into her lifestyle, Elena experienced a striking transition from a plus-size individual to one with a healthy physique. Moreover, following the diet for over 4 years has enhanced her entire familys health. Her brother can control his diabetes better than ever while her husband and daughters are spending a perfectly healthful lifestyle with the ketogenic diet.
Also Check: Recipe For Keto Banana Bread
The Benefits Of Ketosis:
- Research shows that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol.
- Ketosis decreases a persons risk of heart disease
- Research has shown that ketosis improves insulin resistance
- There are also studies into the effects of Ketogenic Diets effects on Alzheimers Disease and Bipolar Disorder that have shown promising results.
- The Ketogenic Diet itself was used in the early 1900s to control epileptic seizures. It is still used today for those resistant to seizure medication. But we wont dive deeply into all of that today.
- Ketosis helps turn your body from burning carbs as fuel to burning fat, which results in fat loss.
- Ketosis has cognitive benefits, improving mood, focus, and general well-being.
How To Achieve Ketosis
During ketosis, ketone levels increase in the blood. With healthy ketosis, ketone levels should be in a range of 0.5-3 mg/dL. If ketone levels are too high, you may be dehydrated and jittery.
Fasting is the quickest way to achieve ketosis. However, this will work only for a few days and is not ideal because you are not getting enough important nutrients. The best way to achieve ketosis is to go on a low-carb diet or follow a ketogenic diet, which is a low-carb high-fat diet that restricts your carb intake to fewer than 50 grams per day to as little as 20 grams per day. The level of carbohydrates to induce ketosis varies from person to person.
A combination of the keto diet and regular exercise can help you achieve a faster rate of weight loss.
Read Also: Keto Recipes For Chicken Thighs
How To Know If Youre In Ketosis
The best way of measuring ketone bodies to tell whether you are in ketosis is by measuring blood levels via a blood glucose and ketone meter commonly used by people with diabetes.
You can tell whether or not you are in ketosis by monitoring your ketone levels with a ketone meter. There are various devices that work in different ways.
These ketone meters have the added benefit of storing and tracking your progress into ketosis from day to day as well.
The most common method how to know if youre in ketosis is by way of Ketostix.
While they are affordable and easy to use, Ketostix are most often inaccurate and may not indicate whether youre in ketosis when you actually are.
Ketostix is thin strips of paper that have an indicator in them. The indicator changes color when entered into a persons urine. Indicating ketone bodies that tell you when youre in ketosis.
One point I want to make about Ketostix is that a lot of people use them because they seem cheap . People get very disappointed with them when they dont indicate that theyre in ketosis .
A ketone meter is by far a better option and more recently the Keto Mojo Blood Ketone and Glucose Meter has been getting rave reviews.
For your sake. If youre doing everything right and Ketostix is only showing trace elements, just accept that you are in ketosis.
Ketostix only detects one type of acid, and a lot of other factors can affect how light ketone bodies become in the urine.