Lose It! App's Keto Help: Does It Work?

The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity among people looking to lose weight. The keto diet involves drastically reducing carbohydrate intake and increasing the consumption of healthy fats and proteins, which encourages the body to enter a state of ketosis and burn fat for fuel instead of glucose. While the keto diet can lead to rapid weight loss, there are several factors that can impact an individual's weight loss journey, such as diet adherence, metabolism, and physical activity level. It is important to note that weight loss is not linear and can vary from person to person, so setting realistic goals and making sustainable lifestyle changes are crucial for long-term success.

Achieving ketosis

• Minimize Carbohydrate Consumption: Eating a very low-carb diet is crucial for entering ketosis. Reducing carbs to 20-50 grams per day will encourage your body to produce ketones.
• Include Coconut Oil: Coconut oil contains medium-chain triglycerides (MCTs) that are rapidly absorbed and can be used immediately for energy or converted into ketones.
• Increase Physical Activity: Being more physically active depletes your body's glycogen stores, which encourages your liver to produce more ketones. Working out in a fasted state can also help increase ketone levels.
• Ramp Up Healthy Fat Intake: Consuming plenty of healthy fats, such as fatty fish, olive oil, avocado oil, and nuts, can boost your ketone levels. Aim for 55-60% of your calories from fat.
• Try Intermittent Fasting: Intermittent fasting can help you get into ketosis by going without eating for several hours. This approach has been used to help children with epilepsy enter ketosis quickly.
• Maintain Adequate Protein Intake: It's important to consume enough protein to supply your liver with amino acids for gluconeogenesis and to maintain muscle mass during weight loss. Recommended protein intake is 0.45-0.68 g/lb (1-1.5 g/kg) of ideal body weight.
• Test Ketone Levels: Use ketone urine strips, a ketone breath meter, or a blood ketone meter to measure your ketone levels and adjust your diet accordingly.

It's important to note that achieving ketosis can be challenging, and there are potential risks associated with the ketogenic diet, including nutritional deficiencies, kidney stones, changes in electrolyte levels, and bone loss. It's recommended to consult a qualified health professional before making any major dietary changes, especially if you have underlying health conditions or are pregnant or breastfeeding.

Eating too many carbs

The core principle of the keto diet is to keep carbohydrate intake extremely low, with most guidelines recommending staying between 15 and 50 grams of net carbohydrates per day. This is because the body can only enter a state of ketosis, where it uses fat as its primary energy source instead of glucose from carbohydrates, if carbs are restricted.

However, it can be challenging to cut out carbs, especially when first adjusting to the keto diet. Some people may feel they have drastically reduced their carb intake but are still consuming enough carbs for their body to produce energy from glucose, which can slow down weight loss.

To reach and maintain ketosis, it is crucial to decrease carb intake to the recommended range. This may involve tracking macronutrients through an app, which can help individuals stay within their daily carb allowance depending on their calorie needs.

It is important to note that not all carbs need to be eliminated from the keto diet. Some carbohydrate-containing foods, such as nuts and dairy, are allowed in moderation as they are high-fat and nutrient-dense. Additionally, non-starchy vegetables like greens, broccoli, peppers, and mushrooms are encouraged as they add nutrients and fiber to the diet.

In conclusion, while the keto diet requires a significant reduction in carbs, it is not necessary or recommended to remove them entirely. By carefully tracking carb intake and choosing the right types of carbs, individuals can stay within the recommended range and maximize their chances of weight loss success on the keto diet.

Eating too much protein

On keto, you will consume adequate amounts of protein—never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information.

Protein is a building block of life and a necessary component of any diet. It is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost your metabolism.

On the keto diet, you will get most of your calories from fat, which should represent about 55-60% of your calorie intake. This fat intake leaves little room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis.

However, it is also important to not eat too little protein. Too little protein can hamper recovery, decrease lean muscle mass, and make it harder to lose weight. The side effects of consuming too little protein can be serious, so it is important to ensure you are getting enough.

To get your personalized numbers, it is recommended to calculate your protein intake as a first priority. From there, keep carbs at a minimum and fill the rest with healthy fat sources.

If you are sedentary, consume 0.8 grams of protein per pound of lean body mass at a minimum. If you are an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.

Not counting calories

Calorie counting is a useful tool to give you a rough idea of your caloric intake and to help identify mistakes if you hit a plateau. However, it is not essential to count calories on a ketogenic diet.

The ketogenic diet is high in fat and protein and low in carbohydrates. This diet forces your body to use fat as fuel instead of glucose. To reach a state of ketosis, where fat becomes the body's main source of energy, you need to limit your daily carbohydrate intake to fewer than 20-50 grams.

On a ketogenic diet, you will naturally eat less food and therefore fewer calories. This is because you will feel fuller for longer due to the satiating effects of fat and protein. In addition, unprocessed foods lead to higher levels of thermogenesis, which further contributes to a reduced appetite. As a result, your body can tap into its fat stores, and you will lose weight.

However, it is important to note that calories do matter, and you need to be in a calorie deficit to lose weight. While you may not need to count calories on a ketogenic diet, you should still be mindful of your overall calorie intake and ensure you are not overeating.

To optimize your weight loss on a ketogenic diet, focus on consuming whole, nutritious, low-carb foods. Prioritize unprocessed, whole foods such as full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Additionally, include non-starchy vegetables like greens, broccoli, peppers, and mushrooms to add nutrients and fiber to your meals.

By following these guidelines, you can effectively lose weight on a ketogenic diet without the need for strict calorie counting.

Lack of exercise

Exercise is an important part of staying healthy and can be a great way to boost your weight loss when coupled with a keto diet. However, a lack of physical activity can negatively impact your weight loss journey.

Benefits of Exercise

Incorporating physical activity into your lifestyle is vital when trying to lose weight, especially on a ketogenic diet. Exercise stimulates the body's metabolism and burns calories, helping you reach a calorie deficit, which is necessary for weight loss.

Exercise also offers numerous health benefits beyond weight loss. It lowers your risk of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity. Building muscle through exercise can also give your metabolism a boost by increasing the amount of energy burned at rest.

Exercise and Ketosis

Exercise can help you reach the state of ketosis faster. This is because physical activity depletes glycogen stores, and once these stores are depleted, your body starts metabolizing fat. Longer and more prolonged physical activity tends to degrade muscle glycogen more quickly than mild exercise. High-intensity activities, such as repeated sprinting, and endurance training are effective in quickly lowering glycogen stores.

However, a lack of carbohydrates may negatively affect your exercise performance, especially for strenuous workouts. Carbohydrates are the body's primary source of energy for high-intensity exercises, and not having enough carbs can make these types of exercises more challenging.

Exercise Recommendations

When following a keto diet, it is generally recommended to start with low-intensity steady-state (LISS) cardio exercises, such as walking, running, cycling, or swimming. These exercises are more tolerable for those new to the keto diet and are easier to recover from.

As you become more comfortable and fat-adapted, you can incorporate higher-intensity exercises such as HIIT workouts, burpees, sprints, and mountain climbers. Strength training, such as weightlifting, squats, and push-ups, is also beneficial for building and preserving muscle mass.

Remember, it is essential to listen to your body and find an exercise routine that works best for you. Consult with a healthcare professional before starting any new diet or exercise program.

Frequently asked questions