Is The Keto Diet Successful

The 10 Best Tips For Keto Diet Success

Is the keto diet actually good for you?

Updated Dec 2nd, 2021 Written by Craig Clarke

The ketogenic diet is a diet like no other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to provide people with an effective way to lose weight and improve overall health.

As I look deeper into the keto diet, however, there is a huge discrepancy between what people think they need to do versus what the science says is best for most people. Some common myths like carbs and insulin are the only reason why we get fat, you will lose weight as long as you are in ketosis, and calories dont matter are perpetuated on a daily basis by low carb diet enthusiasts, but these falsehoods only cause more confusion and frustration especially if you are new to this way of eating.

This is why we decided to put together an article with the ten most important tips for ketogenic diet success. With each tip, we hope to clear up common misconceptions and give you practical strategies so you can finally get the results you want.

+ Keto Success Stories

People have sent us thousands of keto success stories. Here are some of the most amazing and inspiring personal stories from the over 250 we have published.

  • My success story with Jim Caldwell 02:23 Jim Caldwell has transformed his health and gone from an all-time high at 352 lbs to 170 lbs (77 kg.
  • Losing 120 pounds with keto and the right mindset
  • Meet Jason, seven months in on keto and IF
  • How to lose 112 pounds with LCHF instead of gastric bypass surgery!
  • After one year of low carb: “I am 70 years old today and have never felt better”
  • The keto diet: “At age 55 I am in better shape than when I was 30”
  • Can a keto diet cure skin disorders?
  • Antonietta lost 150 pounds on the keto diet
  • Eight years of zero-carb eating and “have never looked or felt better!”
  • “My fatty liver is gone”
  • ‘Everything about me has changed’
  • “Within three months of starting a well-formulated ketogenic diet, all flares were gone!”
  • “Keto is now a lifestyle and not a diet”
  • How Michelle finally found a diet she could stick to
  • The keto diet: “I have come back from the dead”
  • Woman who ate ‘carbs all day every day’ drops 100 lbs after going keto
  • Can keto help autism? Ellis’ story
  • The keto diet: “I started losing weight in such an easy manner”
  • How Ricardo lost 240 pounds

How To Figure Out How Much You Should Eat On The Keto Diet

There are two main methods you can use to figure out how much to eat on keto for optimal results :

  • Check your results and adjust food intake from there. This method requires you to measure your results every 3-5 weeks and change how much fat you eat based on what you find. Losing weight too fast and feeling fatigued all the time? Eat a bit more fat with your meals or add a keto snack to your day. Barely losing any weight? Reduce the fat content of your meals. After making the appropriate adjustments to your keto diet, check your results after another 3-5 weeks to see if you are reaching your goals at a healthy pace. For more in-depth info on how to use this method, read through the How to Find Out How Much Fat You Need to Eat on Keto section of this article.
  • Use our keto calculator and track your calorie consumption. If youd rather be more precise with your food intake, I recommend using our keto calculator to establish a starting point for your calorie, fat, carb, and protein consumption. Once you know how much you need to eat, try using a calorie tracking app like MyFitnessPal or Cronometer. Both the calculator and the tracking app will help you figure out exactly how much you need to eat every day to reach your goals. Here is a link to our keto calculator and our guide to tracking calories on keto to help you get started.

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Youre Eating Too Much Saturated Fat

One of the common keto diet mistakes that people make is eating too much saturated and trans fats. Yes, the keto diet is a high-fat diet, but there is still a difference between the types of fats that you should eat.

Healthy fats are the ones that should make the up the most of your fat intake.

The American Heart Association recommends that you limit your saturated fat intake. Too much saturated fat can increase your bad cholesterol, and, therefore, your risk of heart disease and Type 2 diabetes.

While it is impossible to completely eliminate saturated fat from your diet, dont let it make up the majority of your diet.

On the other hand, healthy fats, which are monounsaturated fat and polyunsaturated fats, are the ones that raise your good cholesterol. So, stock up on your nuts, avocado, and fatty fish intake. Your body will thank you for it.

Weve been trained to be afraid of fat, but that doesnt need to be the case, especially on the keto diet. Again, the key is consuming the right types of fats.

According to doctors and nutritionists, including Kelly Kennedy, RD, some of the best fat sources you should be consuming on this diet include:

  • Wild-caught salmon
  • Ghee

The fats that you should avoid at all costs are:

If you are going to consume the majority of your calories from fats and proteins, make sure they are unprocessed and clean. By clean, we mean eating meats that are grass-fed and pasture-raised, avoiding dairy, and staying away from processed junk foods.

Know What You Should Focus On

Keto Diet Success Stories 05

Do calories matter on keto? What exactly should you eat? Why does the keto diet work so well?

Depending on who you ask, you may get a completely different answer. Even some research papers will propose one hypothesis while other data clearly suggests that its not true .

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true and without the truth how are you supposed to know what to do if things dont go as you initially hoped?

Do you focus on limiting carbs more? What about exercising? Should you intermittent fast?

After digging through the research, It becomes clear that people lose weight on keto because of one thing the fact that keto dieters tend to eat much fewer calories than they did before without noticing.

It doesnt matter how much you restrict your carbs and how many grams of fat you eat. The key to burning off your own fat is being in a calorie deficit.

If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger , then youve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles:

  • Eating mostly 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.

To learn more about how to lose weight on keto, check out this article.

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The Story Behind How The Ketogenic Diet Came To Be

The ketogenic diet was originally formulated by doctors to help treat people with epilepsy, and it was found especially effective in children who didnt respond to medication.1,2 Indeed, the keto diet has been found to reduce the frequency and intensity of seizures, which are common complications of this condition.

This high fat/low carb diet may also help improve certain other neurological disorders like Alzheimers disease and Parkinsons disease,3 according to the Epilepsy Foundation. More than half the children with epilepsy who were put on the diet experienced half as many seizures, while 10 to 15 percent of the patients who followed this diet became seizure-free.

The keto diet has also been studied as a possible cancer therapy. In a study focusing on people with cancer who followed the ketogenic diet as a medical therapy,4 the authors reported: There is a great need for complementary approaches that have limited patient toxicity while selectively enhancing therapy responses in cancer versus normal tissues.

Ketogenic diets could represent a potential dietary manipulation that could be rapidly implemented for the purpose of exploiting inherent oxidative metabolic differences between cancer cells and normal cells to improve standard therapeutic outcomes by selectively enhancing metabolic oxidative stress in cancer cells.

The keto diet is not for children or adolescents either, and a long-term complication can be growth retardation in children.5

The Pros And Cons Of Following A Keto Diet

Is it Healthy to Push Your Body into Ketosis? The major benefit of the keto diet is that it does work so you lose weight, says Ms. Zarabi. But then again, it is a diet and like all diets, it is a short term solution, something you do, then you stop. It is not really a sustainable diet in real life situations. More importantly, your goal is not just to lose weightanyone can lose weight. The more necessary goal is to keep the lost weight off.

The keto diet can be an effective way to reduce excess body fat but there are several cons that should be noted by anyone wanting to follow this eating plan, says Ms. Zarabi says. In fact, the keto diet has serious risks. For one thing, its high in saturated fat, which has been linked to heart disease. Additionally, a nutrient deficiency and constipation could occur since the keto diet is very low in fibrous foods such as fruits, vegetables, and whole grains.

Liver problems for those with existing liver conditions could possibly worsen since the keto diet puts stress on the liver, and kidney problems could also occur. 4

If you are considering going on the keto diet, work with a knowledgeable practitioner or seek out a registered dietitian with experience in prescribing it and following you to avoid any adverse effects, Dr. Goss says.

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Maintaining A Keto Diet

The key is how to maintain it, long term. Like any diet, if its too hard or doesnt become a lifestyle change, you will lose weight at the beginning and then put it right back on when you go back to old habits.

In order to enter a state of ketosis, you have to limit your carb intake, at least in the initial stages, fairly severely. Depending on the diet, this can mean no more than 20 carbs per day. This is fairly difficult for most people to maintain since the average North American consumes anywhere upwards of 250 carbs a day and a typical slice of white bread has 15 or more carbs in it! A more practicable diet will limit your carb intake to no more than 50 per day. This is completely manageable: with a few key choices, you can change your eating habits and your lifestyle, for good.

TBKs Pro Tip: Modify the diet to make it work for you. Personally, I couldnt eat 25g of carb every day long term. That sounds like a crash diet for me and would only end up with me failing. However, if I up it a bit and focus on the health benefits Im good! Every body is different. Do what makes yours feel the best.

Two Approaches To Following Keto Diet

What Is The Keto Diet?

There are two primary approaches to following a ketogenic diet. The first approach is a more moderate approach that utilizes a moderate protein intake , moderate carbohydrate intake , and a high fat intake .

The second approach is a very low carbohydrate approach that utilizes a moderate protein intake , a very low carbohydrate intake , and a very high fat intake .

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Rule : Choose Better Sugars

When restricting carbohydrate intake and sticking to nutrient-dense, low-glycemic options, cutting out the sugar cold turkey can be difficult, especially if you have been typically following a standard North American diet. Incorporating natural sugar alternatives, such as stevia and monk fruit, can ease the transition. Be sure to stay away from artificial sugar substitutes, such as aspartame and saccharin.

Dont Change Your Plan Too Quickly

After the first week of keto , weight loss can be unpredictable. Your calorie needs change depending on the day, and the amount you eat will never be exactly the same any given day either. This will translate to weight loss results that dont follow a strict pattern.

You might have some weeks where it seems you havent lost anything then youll weigh yourself a week or two later and be down 3-4 pounds. The key to long-term weight loss is to stick with your plan, be patient, and dont get discouraged.

As long as you are losing weight at an average rate of 1-2 pounds per week, keep doing what youre doing.

If you find that your results have been stalling for over a month, then you will need to make adjustments to your diet and lifestyle so that you can break through your plateau.

Here are some of the strategies that work the best for most people:

  • Calculate your macros with an appropriate calorie deficit and track your food intake.
  • Recalculate your macronutrient needs every month and follow those instead of your earlier estimates.
  • Take breaks from being in a calorie deficit every two weeks.
  • Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
  • Try intermittent fasting. to find out how.
  • Implement a fat fast. Find out how by .

If these strategies arent helpful, then you may have a food allergy or sensitivity that is holding you back, or you may be consuming too many hidden sources of carbs and calories .

Recommended Reading: What To Cut Out Of My Diet To Lose Weight

What Is Keto Diet

The ketogenic diet, Keto for short is a low carb high-fat diet. Your body becomes efficient in burning fat for energy. It uses the liver to turn fat into energy for the brain and helps reduce blood sugar levels and insulin levels.

Keto is a process where the body uses fat for fuel, energy instead of carbohydrates.

This happens when you reduce your carbs, limiting your bodys supply of glucose which is the main source of energy for the cell when eating the American basic diet. keto limits the carbs and turns your body into a fat-burning machine.

Lowering your carb intake in between 20 and 50 carbs per day and filling up with fats, proteins and low carb veggies will start the process of converting your main fuel from glucose to ketones.

This is the most effective way to enter ketosis which is what you are striving for with the keto diet.

With the American basic diet, we eat foods that have no nutrients, I would try the diets that you could only eat 1200 calories and most of them were gluten-based. or there were pills, bars, shakes that were filled with chemicals.

Fast foods are just foods that satisfy our taste buds. It doesnt contain the nutrients we need to feed our bodies. I worked in fast foods for 25 years. Most of my meals were while I was at work. I gained weight year after year, even though I was very physical at work.

The weight came on and I also started having gallbladder problems, all the fried foods I consumed through the years were making me sick and tired.

Chicken Fried Cauliflower Rice

Keto Diet Tips

Cauliflower is a keto dieters best friend. There are so many things you can do with it, from making a creamy puree that imitates mashed potatoes to grating it in the food processor to make rice. You can even transform it into pizza crust or cheesy grits!

This ketogenic dinner recipe, chicken fried cauliflower rice, uses cauliflower to replace the rice and low-carb veggies like broccoli and mushrooms to replace the starchy peas and carrots. These simple swaps bring the carb count of the fried rice down from 45 grams per serving to just 7.5 grams, making it a lighter, healthier version.

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Are There Side Effects Of The Keto Diet

At first some can experience some stomach issues and GI distress. Ninety percent of calories from fat is probably going to be a shock to the system, said Dr. Linsenmeyer.

Its crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels regularly checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion can bring on the keto flu symptoms like dizziness, poor sleep and fatigue in some people.

Carbohydrates have a lot of nutrients that can help us maintain our body function, said Dr. Prado. On the diet, some people experience keto breath, a halitosis likely caused by the production of acetone, which is one of the ketone bodies.

Possible side effects for patients with epilepsy starting the diet include constipation from reduced fiber intake, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The National Lipid Association review urges that patients with lipid disorders , a history of atherosclerotic cardiovascular disease , heart failure and kidney and liver disease take caution if considering the diet. People on blood thinners should take extra care.

Patients And Biochemical Analysis

The prospective study was carried out at the Academic Department of Surgery, Consultation and Training Centre, Faculty of Medicine, Kuwait University in 83 obese subjects . The body mass index of men and women was 35.9±1.2 kg/m2 and 39.4±1.0 kg/m2, respectively. The mean age was 42.6±1.7 years and 40.6±1.6 years for men and women, respectively. The mean age, initial height, weight and BMI for all patients are given in . Fasting blood tests were carried out for all of the subjects. Initially, all patients were subjected to liver and renal function tests, and glucose and lipid profiles, using fasting blood samples, and a complete blood count. Thereafter, fasting blood samples were tested for total cholesterol, high density lipoprotein cholesterol, low density lipoprotein cholesterol, triglycerides, blood sugar, urea and creatinine levels at the eighth, 16th and 24th week. In addition, weight and height measurements, and blood pressure were monitored at each visit.

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