Keto Diet: Weight Loss Results And Experiences

The keto diet is a popular choice for people looking to lose weight. It is a low-carb, high-fat diet that forces the body to use fat as its main fuel source instead of glucose. While the keto diet can lead to faster weight loss compared to a calorie-reduction diet, there are several reasons why someone may not lose weight on this diet. These include not achieving ketosis, eating too many acceptable carbs, not counting calories, constant snacking, and underlying medical conditions. To maximize weight loss on a keto diet, it is important to get adequate sleep, reduce stress, be more physically active, and consume nutritious, low-carb foods.

Achieving ketosis

Reduce Carbohydrate Intake

The body typically uses glucose, which comes from carbohydrates, as its main energy source. By reducing carb intake, the body is forced to use fat for fuel instead. This can be achieved by limiting carbohydrates to 20-50 grams per day, which may be challenging as it is a drastic reduction from the standard dietary recommendation of 45-65%. It is important to be mindful of hidden carbs in sauces and dressings, and to track your macronutrients through an app.

Increase Healthy Fat Intake

The keto diet is high in fat, with 70-80% of calories coming from fat sources. Healthy fats include olive oil, avocado oil, nuts, nut butter, avocados, fatty fish like salmon, full-fat dairy, and pastured meats. However, it is important not to overdo it as these foods are high in calories, and consuming too many can hinder weight loss.

Increase Physical Activity

Exercising helps deplete the body's glycogen stores, which encourages the body to turn to fat as fuel. Working out in a fasted state can help increase ketone levels, but it may take 1-4 weeks for the body to adapt to using ketones and fatty acids as primary fuel sources, and physical performance may be reduced during this time.

Try Intermittent Fasting

Intermittent fasting can help the body shift its fuel source from carbs to fat. This can be done through short-term fasts or by eating all your meals within an 8-hour window and fasting for the remaining 16 hours of the day.

Consume More MCT Oil

Medium-chain triglycerides (MCTs) found in MCT oil are rapidly absorbed and used for energy or converted into ketones. MCT oil may be especially beneficial for those with Alzheimer's disease and other nervous system disorders. However, it should be introduced slowly to minimize potential digestive side effects.

Test Ketone Levels

Testing ketone levels in the breath, urine, or blood can help confirm whether you are in ketosis. This can be done through simple ketone tests, such as strips and meters, which are available for purchase online.

Eating too many carbs

When you eat too many carbs, you disrupt this process and prevent your body from entering ketosis. This is because carbohydrates are your body's preferred source of energy, and as long as they are available, your body will prioritize using them over burning fat. Therefore, if you want to lose weight on the keto diet, it is crucial to stick to the recommended carb intake.

It can be challenging to cut out carbs, especially when you are first adjusting to the keto diet. However, there are some strategies you can use to help you stay within the recommended carb range. One approach is to track your macronutrients using an app like MyFitnessPal, which can help you monitor your carb intake throughout the day. Additionally, focusing on eating unprocessed, whole foods can help, as processed foods, even those that are keto-friendly, can be high in carbs and derail your weight loss efforts.

It's important to note that everyone's carb limit for ketosis is slightly different and can vary depending on factors such as activity levels, protein intake, stress levels, and keto adaptation. Therefore, finding your personal carb limit may require some experimentation. However, sticking to the recommended range of 30-50 grams of carbs per day is a good starting point for most people.

Lack of exercise

Exercise is an important component of any weight loss journey, and this is no different when it comes to the keto diet. In fact, it could be argued that exercise is even more important when following a keto diet, as it can help to boost weight loss results and ensure that the body is able to function optimally while in a state of ketosis.

When following a keto diet, it is recommended that individuals incorporate more physical activity into their daily routines. This is because the keto diet is very different from a standard diet, and the body needs time to adjust to using fat as its primary fuel source instead of carbohydrates. By engaging in regular physical activity, individuals can stimulate fat loss and build muscle mass, which can help to boost metabolism and increase the number of calories burned even at rest.

It is worth noting that not all types of exercise are equally effective when following a keto diet. High-intensity exercises, such as strength training, sprinting, and other sports that require short, intense bursts of energy, may be more challenging for individuals on a keto diet. This is because the body's preferred fuel source for these types of activities is carbohydrates, which are restricted on a keto diet. As a result, individuals may find that their performance suffers during high-intensity workouts.

However, this does not mean that individuals on a keto diet should avoid exercise altogether. Instead, it is recommended that they focus on low-intensity, steady-state exercises such as jogging, cycling, rowing, or yoga. These types of exercises are less likely to be affected by the keto diet and can still provide many health benefits. By incorporating these types of exercises into their routines, individuals can still experience the benefits of exercise, such as improved cardiovascular health, increased muscle mass, and enhanced metabolism.

In addition to the type of exercise, the timing of exercise is also important to consider when following a keto diet. It is generally recommended that individuals avoid starting a new exercise routine or increasing the intensity of their workouts during the first few weeks on a keto diet. This is because the body is already undergoing a significant adjustment during this time, and adding additional stress from exercise can be detrimental. Instead, it is advisable to maintain a consistent exercise routine and gradually increase the intensity or duration of workouts as the body adapts to the keto diet.

Overall, while lack of exercise can certainly hinder weight loss efforts on a keto diet, it is important to approach this topic with caution and consider the individual's overall health and fitness level. By incorporating appropriate types and amounts of exercise, individuals can maximize their weight loss results and improve their overall health and well-being.

Eating too many calories

While the keto diet is a low-carb, high-fat diet, it is still possible to eat too many calories and prevent weight loss. Many keto-friendly foods are calorie-dense, and it is easy to overdo it. For example, one ounce of typical cheese like cheddar or gouda contains about 100 calories, and 9g of fat. A 10oz cheese ball can run you 1,000 calories or more. Butter and cream are also easy ways to get some extra fat into your diet, but they are also calorie-dense foods. One tablespoon of butter has 100 calories, and a tablespoon of cream has 50. Coconut oil, another popular fat used for cooking, has 120 calories per tablespoon. If you are cooking everything in coconut oil, mixing butter into your coffee, and fitting cheese into your diet, this could be a quick way to unknowingly overdo it on your energy intake.

It is important to be aware of how much you are eating. Eat mindfully, not mindlessly. If you are not getting the weight loss results you expected, it could be because you are eating too many calories, mostly in the form of fat. While it is more complex than it sounds, weight loss generally requires a calorie deficit, rather than a caloric excess.

However, strict caloric control or monitoring of calories is not always necessary. Your resting metabolic rate might also increase due to the lower-carb and higher-protein nature of a ketogenic diet. By promoting satiety, blood sugar control, reducing cravings, and boosting metabolism, high-fat diets are pretty good at self-regulation. If you're hungry, eat. If you're not, don't.

Unrealistic expectations

It is normal to want to see results quickly when starting a new diet, but it is important to remember that weight loss can vary from person to person. While the keto diet can promote weight loss if properly followed, the rate at which weight is lost may not be rapid. Small, consistent changes are the key to losing and maintaining weight in a healthy way. Most experts recommend losing 1-3 pounds or 0.5-1 kg per week, depending on weight. Additionally, if you adopt a new workout routine that involves weight lifting, you may gain muscle while losing fat, which can lead to slower weight loss on the scale but is beneficial for health in many ways. For example, it can reduce your risk of heart disease and improve bone health. Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress.

The keto diet is not a quick fix for weight loss. It is a strict and challenging diet that requires a lot of planning and commitment. It is also not a long-term solution for weight loss, as it is difficult to maintain over time. Therefore, it is important to have realistic expectations about the amount of weight you can lose and how long it will take. It is also important to remember that weight loss is not the only benefit of the keto diet. It can also help to improve heart health, reduce the risk of certain cancers, and improve brain health.

Frequently asked questions