Can You Lose Weight With Keto Diet

Healthy Weight Loss Is A Slow & Steady Process

Can you lose weight WITHOUT exercising on Keto Diet?

It can be tempting to hone in on one number when you’re looking to lose fat or support your wellbeing. The reality is, your scale weight is just one piece of the puzzle.

Know that progress will not always be linear. There will always be natural fluctuations, so consistent action and patience are super important.

And on top of that, try to keep tabs on metrics that are more reflective of your fat loss and wellbeing, and remember that youre more than just a number.

Can You Exercise During A Keto Diet

The answer to this question is usually essential for people whose primary purpose for undergoing a ketogenic diet is to lose weight. For those who are asking, how do I maximize my weight loss on keto, it is crucial to ensure that there is a stable relationship between the types of food they consume and the exercise that they involve themselves in. However, since they are already on a ketogenic diet which instructs them to eat more fatty foods than the other classes of food, there may be the need for some aspects of their workout routine to change .

The reason for this is because during exercises the body easily gets its energy from glucose instead of fats. The sugars are easily burnt during workouts to supply glucose which is the needed fuel that keeps you going. However, a person who is on a keto diet depends on the burning of fats to produce ketones which are then used to power the training sessions. The key point here is that the body burns fats slowly.

What Factors Impact Weight Loss On Keto

#1: Your Current Weight

To lose weight, you need to be in a caloric deficit, which means you need to burn more calories than you consume.

Your current weight is the top factor that will determine how fast youll be able to lose weight on keto. This is because the heavier you are, the higher your metabolic rate is . Keto-ers with more weight to lose typically lose weight faster and more easily in the initial stages than those who dont have as much to lose. In other words, someone who has 100 pounds to lose will lose weight faster and easier than someone who has 15 pounds to lose.

#2: Your Lifestyle

  • How much sleep you get nightly
  • How much water you consume daily
  • The quantity and quality of the micronutrients and minerals you consume
  • Your daily activity level
  • Your occupation

These are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to experience dramatic changes in your weight.

#3: The Quality and Quantity of Sleep

Sleep is crucial for weight loss. According to Dr. Craig Primack, a member of the national board of directors for the Obesity Medicine Association, People who sleep less than seven hours per night tend to have slower metabolisms, which means they arent burning as many calories as they could be.

This has a lot to do with your bodys hormonal balance and response, and how micro and macronutrients are used in the body.

#4: How Often Your Body is in Ketosis

Also Check: 5 5 5 Diet Meal Plan

The Solution To Bad Feeling

The solution to this feeling, however, does not involve dropping ones gloves and stopping exercises altogether. Be it far from the truth, because there are alternative activities which can be engaged in. It would be best if one chooses to participate in the type of training whose intensity is not too high. Within the first few weeks of commencing the keto diet, the dieter should restrict their exercises to light jogging, riding bikes, and doing yoga, among other things. For those that are the weightlifting type, they may need to divide up their usual weights into halves. For instance, if they were lifting 100kg before, then 50kg might be ideal for a start .

The good news in all of this is that a combination of keto diet and exercising will yield more weight loss benefits and generally improve the physical and mental state of the dieter. An observation made in the Journal of Strength and Conditioning Research explains that training while undergoing a ketogenic diet could result in an enhancement of lean body mass, which increases the chances of gaining muscles .

Read More:30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?

What Do You Eat On A Keto Diet

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Your body uses whichever energy source is most readily available. This is normally glucose converted from carbohydrates. If you drastically limit your carbohydrate consumption and replace it with fat, your body is eventually forced to use fat from food or your stores as energy instead. This process is called ketosis. It is essentially the Atkins diet repackaged and renamed, says Medlin.

Most people calling their diet keto are simply following a low or very low-carbohydrate diet, she continues. The degree to which you need to restrict carbohydrates to be in ketosis varies from person to person, she adds. In a clinical or therapeutic setting, such as for children with epilepsy, the diet is designed specifically for the individual and support and monitoring are provided.

Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts and seeds. But not all ingredients need to be high in fat leafy greens and berries are often included, for example. You avoid, or at least heavily restrict, wheat and other grains, potatoes, corn, pulses, beans, milk, most fruit and sugar.

To induce ketosis, a maximum of 2050g carbohydrates can be consumed daily for someone eating 2,000 calories a day, according to a 2019 paper on the ketogenic diet. To put this into perspective, a banana contains about 20g and a plain bagel 44g. Protein is also usually kept to a moderate amount, as it can encourage the production of glucose and interrupt ketosis.

Also Check: Can You Eat Bananas On The Atkins Diet

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 keto diet and regular exercise can help you achieve a faster rate of weight loss.

Youre Not Getting Enough Sleep

Seven to eight hours of sleep is the gold standard, but plenty of people arent getting enough of it. If youre gaining weight on keto, it might be time to take a look at your sleep patterns.

Too little sleep can wreak havoc on our bodies and cause a number of issues that can contribute to weight gain, like:

  • : If youre going on five hours of sleep, youre less likely to want to hit the gym or even go for a walk. When youre more sedentary, youre burning fewer calories. Getting adequate sleep is a key way to keep energy levels high so you can keep moving.
  • A longer eating window: When you stay awake longer, youre also presenting yourself with more opportunities to eat. Midnight snacks, anyone? Sticking to a solid sleep routine cuts down on your opportunities to snack in the off-hours and helps you maintain a healthy caloric intake.
  • Messing with your natural clock: An off-kilter sleep schedule can wreak havoc on your circadian rhythm . Your circadian rhythm is responsible for everything from healthy digestion to signaling that its time to unwind. Inadequate sleep can throw these rhythms off, interfering with your bodys normal functionincluding changes in your metabolism.

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What To Keep In Mind When Creating Your Ketogenic Meal Plan

If youve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means youll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says.

The remaining calories in the keto diet come from protein about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day, says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.

One thing to remember: Its easy to get kicked out of ketosis, says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.

How Fast Can You Lose Weight On Keto

How the keto diet can train your body to burn fat and help you lose weight

You can expect to lose 1-2 pounds each week on a strict keto diet, which is a healthy rate of weight loss. You may lose more in the first couple of weeks, but that is mainly the water weight you are shedding.

When it comes to your weight loss journey, there are a lot of factors to consider. What is your body composition? How much lean muscle do you have compared to body fat? You want plenty of lean muscle because it increases your metabolism and the number of calories you burn during resting energy expenditure .

If youre not sure what REE is, it is the number of calories you need just to stay alive. It accounts for more than 60% of the calories you burn in a day. So, the more lean muscle mass your body has, the more calories you use in the course of your daily life.

Your current body weight, how much weight you need to lose, age and activity level also determine how fast you will lose weight, but one of the main factors in the equation is gender. Men lose weight faster than women in the beginning, but then it starts to equal out.

Why is that? Lets find out.

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Fair Warning: There Are Challenges To Choosing A Keto Diet

  • The first few days are extremely difficult as your body tries to acclimate to such a low level of carbs. During this adjustment to burning fat instead of glucose, the side effects will make you feel awful hence the term, keto flu.
  • Youll be depriving yourself in social situations
  • Youll need to prepare meals ahead and take them with you since you are confined to eating specific foods.

3 Common Mistakes to Keep In Mind When On a Keto Diet

Adhering to the keto diet puts your body into a state of ketosis, which sounds similar to ketoacidosis. However, dont confuse these terms as ketosis and ketoacidosis are two very different physiological states, Dr. Goss explains.

Alternatives Ways To Lose Weight

I recommend checking your portions sizes are sensible, with potentially a small decrease in these and an increase in your vegetable intake, says Priya Tew. She does not recommend reducing your carbohydrate intake to less than a quarter of your diet.

Small steps make a big difference, says Emma Thornton. She suggests cooking from scratch at home and expanding your knowledge of fresh ingredients is a good starting point. She also says other higher-fat and lower-carb diets, such as the popular Mediterranean-style diet, can be healthy as long as plenty of fish, nuts, seeds, other foods rich in healthy fats and vegetables are on the menu.

A key way to address weight-loss is to look at why you eat rather than what you eat, according to Medlin. Stress, poor sleep and choosing unrealistic diets have been identified as some of the main reasons people discontinue their weight-loss diet. An indepth review suggests the most effective strategy for long-term weight-loss and heart health is a healthy diet pattern that’s compatible with your food preferences and lifestyle. Its really important not to beat yourself up over having some birthday cake or foods you love once in a while, concludes Medlin.

Read Also: Whats Considered A Low Carb Diet

What Are Net Carbs

Net carbs refer to the amount of carbs a food contains after subtracting the fiber.

Its generally accepted that the fiber in whole foods isnt digested and absorbed.18 However, not all experts on carb-restricted diets agree on this point.

Additionally, in people with type 1 diabetes, fiber may distend the stomach and trigger the release of hormones that raise blood sugar.19 Therefore, you can either subtract the fiber carbs in whole food to get the net carbs or count total carbs, depending on your personal preference and tolerance.

Here is an example of how to calculate net carbs: 100 grams of cauliflower contains 5 grams of total carbs, 2 of which come from fiber.

5 grams of total carbs minus 2 grams of fiber = 3 grams of net carbs.

On the other hand, many processed low-carb foods display labels indicating their net carbs, which reflect their total carbs minus added fiber and sweeteners known as sugar alcohols. Studies have shown that some of these additives can be partially absorbed and raise blood sugar levels.20 Therefore, the term net carbs on packaged foods may be very misleading.

When calculating net carbs, only subtract fiber from whole foods. In any case, we recommend sticking with whole foods and avoiding processed and packaged low-carb products.

How To Know If A Food Will Help You Lose Fat Deciphering Fat Loss Friendly Foods

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Now you are probably wondering if particular foods that are not on this list will also help you lose weight. However, there is a flaw in this reasoning that we must point out before we move on.

Technically, you can eat any food and lose weight. The key to weight loss is not eating fat burning foods, the key to weight loss is a sustained calorie deficit. When you are in a calorie deficit , your body will be forced to use its energy stores, which includes glycogen and body fat .

As you sustain a calorie deficit over time, you will steadily burn more and more fat, getting closer and closer to your body composition goals. Theoretically, this means that you dont have to eat any of the foods on this list to burn off your fat.

However, by including these keto-friendly fat loss foods in your diet, it will be much easier for you to decrease calorie consumption and lose weight naturally without having to struggle with health issues or hunger.

In general, you will probably experience the best results when most of your calories come from foods that have similar characteristics to the 25 keto-approved fat loss foods we explore in this article. As a quick refresher, the qualities Im speaking of are:

If the food or beverage in question has one or more of these qualities AND is low in net carbs, then you are consuming a keto-approved fat loss promoting food.

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Phase 1 Of Weight Loss On Keto

Time:

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.

Calories Or Carbs What Matters Most

In 2017, Drs. Kevin Hall and Juen Guo published a meta-analysis of controlled feeding studies that compared diets of equal calorie and protein content with variations in carbohydrate and fat content. By designing the study in this way, the researchers could finally find out whether restricting carbs or limiting calories is more important when it comes to weight loss.

After investigating 20 controlled feeding studies, Hall and Guo found that both low-carb and high-carb diets had similar effects on body fatness and energy expenditure. The results of this meta-analysis provide us with high-quality evidence that supports the fact that calories matter much more than the fat or carbohydrate content of the diet.

Instead of focusing on switching out carbs for fat or vice versa, we should focus on sticking to a diet that naturally decreases our calorie intake.

How can we naturally decrease our calorie intake? The two most effective ways are:

  • Eating a diet that consists of protein-dense and fiber-rich foods because of how satiating they are.
  • Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

Read Also: Low Carb Diet Daily Carb Limit

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