Keto Diet: Accelerating Weight Loss And Burning Fat

The ketogenic (keto) diet is a high-fat, low-carb, and moderate-protein diet that can help accelerate weight loss. The keto diet forces the body to use fat as its primary fuel source instead of glucose, which is derived from carbohydrates. By limiting carbohydrate intake to 20-50 grams per day, the body enters a state of ketosis, where it burns fat for energy. While keto can lead to faster initial weight loss, it may be challenging to maintain over the long term. Additionally, combining keto with intermittent fasting (speed keto) can be risky and is not recommended by experts. To maximize weight loss on keto, it is crucial to monitor protein intake, limit carbohydrate consumption, control calorie intake, and incorporate regular exercises such as low-intensity steady-state cardio and strength training.

Exercise and keto

Exercise is considered an important strategy for keeping fit and healthy, whether or not you follow the keto diet. However, the keto diet's restriction of carbohydrates, the body's main source of energy, can negatively affect athletic performance and energy levels, especially when the body is first adapting to using fat for fuel instead of carbs.

The Impact of Exercise on Ketosis

Exercise impacts ketosis by making it easier for you to enter this state. Anyone who starts a keto diet will be able to reach ketosis sooner through exercise, which works by depleting glycogen stores. Glycogen is the storage form of glucose from the carbohydrates you eat. Once glycogen storage gets depleted, your body starts metabolizing fat. As a general rule, longer and more prolonged physical activity degrades muscle glycogen more quickly than mild exercise.

The Impact of Keto on Exercise Performance

The keto diet may be less suited to high-intensity exercises that require short, intense bursts of energy, as these are fuelled by carbohydrates. The keto diet tends to limit performance during these high-intensity workouts, while lower-intensity workouts may be less affected.

The Benefits of Exercise for Weight Loss on Keto

Exercising while in ketosis can accelerate weight loss. This is because glycogen stores run out the longer and harder you work out. Combined with a very low-carb diet, which also reduces glycogen, weight loss can be taken to the next level.

Working out in ketosis also leads to greater weight loss by preserving lean muscle mass. The more lean muscle you have, the higher your resting metabolic rate or resting energy expenditure. This means your body burns more calories even when resting.

Recommended Exercises on the Keto Diet

Most people who are new to the keto diet find low-intensity steady-state (LISS) cardio more tolerable than higher-intensity sessions. Examples of LISS exercises include walking fast, running, cycling, training on the elliptical machine, and swimming.

For those wanting to build muscle while on keto, strength exercises like weightlifting, squats, pushups, and other bodyweight workouts are recommended.

Tips for Exercising on the Keto Diet

• It is helpful to check your blood or urine ketone levels using ketone test strips so you know whether you are still in ketosis.
• If you are short on time or not feeling well, you don't have to force yourself to do a workout every day. You can increase weight loss through intermittent fasting or by simply minimising snacking between meals.
• Remember that your sleep habits also affect your weight. Aim for at least seven hours of sleep each night.

Ketogenic diet basics

A ketogenic diet, or keto diet, is a low-carb, high-fat diet that offers many health benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. Normally, the body's preferred way to produce energy is by breaking down carbohydrates into glucose. However, when you cut back on carbs, your body looks for other energy sources, and fat becomes that source.

When your blood sugar drops due to low carb intake, fat is released from your cells and goes to the liver. The liver then turns this fat into ketone bodies, which your body can use as fuel.

What to Eat on a Keto Diet

A typical keto diet consists of:

• Low-carb green vegetables
• Meat
• Poultry
• Fish
• Eggs
• Natural fats like butter and olive oil
• Cheese
• Nuts and seeds
• Avocados
• Some low-carb veggies like tomatoes and onions

What Not to Eat on a Keto Diet

Foods to avoid on a keto diet include:

• Sugary foods like soda, cake, ice cream, and candy
• Grains and starches like wheat-based products, rice, and pasta
• Fruit, except small portions of berries
• Beans and legumes
• Root vegetables like potatoes and carrots
• Alcohol

Benefits of a Keto Diet

The keto diet has been shown to have several potential health benefits, including:

• Weight loss: Keto diets have been found to be effective for losing weight and improving metabolic health.
• Improved blood sugar control: Keto diets can help lower blood sugar levels and improve insulin sensitivity, which is especially beneficial for people with type 2 diabetes.
• Neurological benefits: The keto diet originated as a treatment for epilepsy and has been found to reduce seizures in children. It is also being studied for its potential benefits in Alzheimer's and Parkinson's disease.
• Heart health: The keto diet may help improve heart disease risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.

Potential Risks and Side Effects

While the keto diet is generally safe for most healthy people, there are some potential risks and side effects to consider:

• Short-term side effects: In the beginning, your body may experience what is known as the "keto flu," which includes symptoms like difficulty focusing, less energy, and digestive discomfort. These symptoms are usually temporary and should subside as your body adapts.
• Nutrient deficiencies: The restrictive nature of the keto diet may lead to deficiencies in certain nutrients like sodium, potassium, and vitamin C.
• Kidney and liver issues: There have been reports of kidney stones and increased fat in the liver in some people following keto diets.
• Athletic performance: The lack of carbohydrates on a keto diet may negatively affect high-intensity exercise performance.

Weight loss expectations

The ketogenic (keto) diet is a low-carb, high-fat, and high-protein diet. It is a highly individualized process, and some people may need a more restricted diet to produce enough ketones. For most people, daily carbohydrate intake should be limited to fewer than 20 to 50 grams, depending on body size. This is in stark contrast to the standard dietary recommendation of 45-65% of calories coming from carbs.

Weight Loss and Ketosis

Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. The keto diet forces your body to use fat as its main source of fuel. It typically takes two to four days to reach a state of ketosis.

Research has shown that people can achieve faster weight loss with a keto diet compared to a calorie-reduction diet. However, it may be challenging to maintain weight loss over time with this diet alone. Combining the keto diet with physical activity and a reduced-calorie Mediterranean-style diet is recommended for long-term weight management.

Exercise and Weight Loss

Exercise is an important strategy for keeping fit and healthy, and it can help accelerate weight loss in ketosis. Exercise impacts ketosis by depleting glycogen stores, which is the storage form of glucose from carbohydrates. Once glycogen storage is depleted, the body starts metabolizing fat.

Prolonged physical activity, such as repeated sprinting or endurance training, degrades muscle glycogen more quickly. Exercise also preserves lean muscle mass, which increases the resting metabolic rate or resting energy expenditure (REE). This means the body burns more calories at rest, leading to greater weight loss.

Lifestyle Factors Affecting Weight Loss

In addition to exercise, other factors that can influence weight loss on the keto diet include:

• Calorie intake: It is critical to create a calorie deficit by reducing calorie consumption or increasing physical activity. Many keto-friendly foods are high in calories, so portion control and moderation are important.
• Sleep: Lack of sleep can lead to increased appetite and sugar cravings, negatively impacting weight loss. Aim for at least seven hours of sleep per night.
• Stress: Chronic stress can cause the body to produce excess cortisol, a hormone that encourages fat storage, especially in the belly area. Techniques like meditation or yoga can help reduce stress levels.
• Snacking: Constantly snacking on high-calorie ketogenic snacks, such as nuts, nut butter, or cheese, may cause weight loss to plateau. Choosing lower-calorie options or non-starchy vegetables and proteins can help keep calorie intake in check.
• Medical issues: Certain medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), or depression, can make weight loss more challenging. It is important to consult with a doctor to rule out any underlying medical issues.
• Macronutrient intake: Not adhering to the recommended macronutrient ranges on the keto diet can hinder weight loss. Carbohydrate intake should be reduced, protein intake should be moderate, and fat intake should be high.
• Whole foods: Consuming nutritious, whole foods is essential for healthy weight loss. Relying on processed or convenience foods, even if they are keto-friendly, can slow down weight loss.

While the keto diet can promote weight loss, it is important to remember that results may vary, and consistent, small changes are key to long-term success. Combining the keto diet with exercise, adequate sleep, stress reduction, and a focus on whole, nutritious foods can maximize weight loss potential.

Nutritious foods

A ketogenic diet is high in fat and protein and low in carbohydrates. Nutritious foods that are suitable for a keto diet include:

Animal Proteins

Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Eggs are an extremely healthy protein source as they contain less than 1 gram of carbs and about 6 grams of protein per large egg. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most varieties are very low in carbs and high in fat. It is also high in protein and calcium.

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly as well.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and low net carbs.

Other Non-Starchy Vegetables

Cauliflower, spaghetti squash, jicama, and turnips are some low-carb veggies that can be used as substitutes for high-carb foods.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake.

Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Dark chocolate and cocoa powder are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can lower the risk of cardiovascular disease. They can also improve alertness and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a keto-friendly alternative to soda. These beverages are generally free of sugar or sweeteners and contain no calories or carbs.

Sleep and stress

Sleep is one of the pillars of good health, and it is vital to get enough of it when following a keto diet. Sleep deprivation can cause increased appetite and sugar cravings, which can make it challenging to stick to the keto diet. Aim for at least seven hours of sleep each night to reduce hunger and cravings. Additionally, getting a good night's sleep can increase your motivation to exercise and improve your overall health.

Some people experience "keto insomnia" when they first start the keto diet. This is usually a short-term side effect as the body adjusts to fewer carbohydrates. The keto diet reduces the amino acid L-tryptophan, which helps produce serotonin, a neurotransmitter that aids in relaxation and sleep. However, this issue is temporary, and the body will adjust to the new normal.

To improve sleep while on the keto diet, consider the following tips:

• Save your carbs for later in the day. Eating carbs at dinner gives your body time to use them and produce the hormones needed for better sleep.
• Incorporate sleep-inducing foods into your diet, such as tart cherries, bananas, and oats, which are rich in melatonin.
• Add a magnesium supplement to your daily routine, as keto may cut out carbs that contain this mineral.
• Stay off electronics before bedtime, as the light from phones and devices can stimulate your brain and make it harder to fall asleep.
• Avoid naps during the day to ensure you are tired enough to sleep at night.
• Stay active during the day to improve the quality of your sleep.
• Consider melatonin supplements if you have trouble falling asleep.

In addition to improving sleep, exercise can also accelerate weight loss while on the keto diet. Exercise makes it easier to enter the state of ketosis, as it depletes glycogen stores, causing the body to start metabolizing fat. Prolonged physical activity, such as repeated sprinting or endurance training, can quickly deplete glycogen stores and enhance weight loss.

While exercise is beneficial, it is important to note that a lack of carbohydrates may negatively impact your exercise performance. Strenuous workouts require high levels of glycogen to boost energy output. Therefore, it is crucial to find the right balance between exercise and carbohydrate intake to optimize your weight loss journey.

Frequently asked questions