Speed Up Keto Weight Loss: Strategies For Quick Results

The keto diet is a popular way to lose weight, but how can you speed up the process?

First, it's important to understand the basics of the keto diet. This diet is high in fat and protein and low in carbohydrates. By reducing carbohydrate intake, the body is forced to use fat as its main source of energy, rather than blood sugar (glucose). Typically, this means limiting daily carb intake to fewer than 20-50 grams, but this can vary depending on body size.

So, how can you speed up weight loss on keto? Here are some key tips:

- Consume plenty of healthy fats like fatty seafood, oils, dairy, nuts, and avocados.

- Eat moderate amounts of protein, ensuring it doesn't exceed 35% of your daily calorie intake.

- Avoid most fruits, grains, legumes, starches, and sugary foods and drinks, as these are high in carbs and sugar.

- Incorporate intermittent fasting into your routine, such as the 16/8 method or alternate-day fasting.

- Exercise regularly, especially low-intensity cardio and resistance training, to deplete glycogen stores and preserve lean muscle mass.

- Get adequate sleep, as lack of sleep can increase appetite and cravings.

- Manage stress through natural methods like nature walks, nutritional yeast supplements, or infrared light therapy.

- Try high-intensity interval training (HIIT) to boost growth hormones and improve metabolism.

- Take apple cider vinegar before bed to help balance blood sugar levels and boost fat burning.

Eat plenty of fatty foods

The keto diet is all about fat. This high-fat, low-carb approach to eating is designed to force your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

To enter ketosis, you need to eat a lot of fat—up to 80% of your total daily calories. This can be challenging, especially if you're used to low-fat products. But it's important to remember that not all fats are created equal. Here are some tips to help you eat plenty of fatty foods on the keto diet:

• Choose healthy fats: Prioritise unsaturated fats, found in foods like avocados, olive oil, nuts, and seeds. These are better for your heart health than saturated fats, which can raise your "bad" LDL cholesterol levels.
• Avocados: Avocados are a staple on the keto diet. They're rich in healthy monounsaturated fats and high in fibre, potassium, magnesium, and vitamins C, E, K, and folate. Enjoy them in salads, smoothies, or even as a chocolate mousse!
• Wild-caught fish: Fatty fish like salmon, tuna, and sardines are excellent sources of omega-3 fatty acids, which support heart and brain health. They're also a good source of protein.
• Nuts and seeds: Nuts and seeds are high in healthy fats, magnesium, and vitamin E. They can help lower your blood pressure and improve blood sugar control. Just be mindful of portion sizes, as they also contain carbohydrates.
• Dairy: Full-fat dairy products like Greek yoghurt, cheese, and butter can be part of a keto diet. They provide calcium and vitamin D, but remember that cheese and butter are high in saturated fat, so enjoy in moderation.
• Oils: When cooking, opt for healthy oils like olive oil and avocado oil, which have a high smoke point and are rich in monounsaturated fats. Coconut oil is also popular on keto due to its medium-chain triglycerides (MCTs), which are easily metabolised by the body.
• Fatty cuts of meat: When it comes to meat, opt for fatty cuts like beef and lamb. Meat is naturally carb-free, but be mindful of the cooking methods and added ingredients, as they can increase the carb count.
• Eggs: Free-range eggs are a versatile and nutritious keto-friendly food. They're a good source of healthy fats and protein, as well as other beneficial nutrients.

Remember, while fat is essential on the keto diet, it's important to choose natural, unprocessed, and high-quality fats. Additionally, portion sizes still matter, even on a high-fat diet. Listen to your body and adjust your fat intake accordingly.

Limit your daily carb intake

Limiting your daily carb intake is a key principle of the keto diet. The keto diet involves consuming foods that will supply the body with a small amount of glucose, which is what the body uses to fuel its energy. This means that eating foods rich in carbohydrates, starch and sugar are mostly forbidden. Sugary foods and drinks will also have to be cut from your diet.

The keto diet is essentially a high-fat diet. When you eat more protein than is required, the body will convert the excess amino acids into glucose in a process called gluconeogenesis. This sugar becomes a primary source of energy for the body, instead of ketones from fats. Therefore, the amount of daily protein intake in the form of calories should not be more than 35% in order to speed up weight loss.

During the keto diet, you are not allowed to consume some types of energy-giving foods. Nuts and dairy foods are good sources of fat and acceptable carbohydrates, but consuming them in large quantities may provide your body with a steady supply of glucose to be broken down for fuel. This goes against the goals of ketosis.

To lose weight, you need to be in a mild calorie deficit, consuming around 5-10% fewer calories than you expend. If you are consuming more calories than your body requires, you may not lose weight. Since the keto diet is a fat-friendly diet, it may be easy to eat more calories than you require. You should therefore evaluate your calorie intake to maintain a balanced weight loss plan.

It is important to note that your body needs some carbs to work properly. If you restrict your carb intake too much, you may experience symptoms such as constipation, diarrhoea, headaches, bad breath, and brain fog.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It is mainly used as a weight-loss technique, but it has been shown to have other health benefits, such as reducing inflammation and improving brain function and blood sugar control.

There are several ways to do intermittent fasting, including the popular 16/8 method, which involves eating during an eight-hour window and then fasting for 16 hours. Other methods include the 5:2 method, alternate-day fasting, and one meal a day (OMAD).

Intermittent fasting can be safely combined with the keto diet, and doing so may help you reach ketosis faster and burn more fat. This is because both methods increase the body's levels of ketones, which are produced when the body burns fat for fuel instead of glucose. Intermittent fasting also promotes thermogenesis, or heat production, which can help utilise stubborn fat stores.

However, combining the two methods may not be suitable for everyone. For example, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. Additionally, it is important to note that a lack of carbohydrates may negatively affect your exercise performance, as high levels of glycogen are necessary for strenuous workouts.

If you decide to combine intermittent fasting with the keto diet, it is recommended that you start with the keto diet first and then add intermittent fasting after a couple of weeks to months. This gradual approach will give your body time to adjust to using ketones for fuel instead of glucose.

Remember to consult with your healthcare provider before making any significant dietary changes to ensure that it is safe and appropriate for you.

Exercise regularly

Exercise is an important strategy for keeping fit and healthy, and it can also help speed up weight loss for people on the keto diet.

Exercise impacts ketosis by depleting glycogen stores, which 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. A combination of keto and exercise will yield more weight loss benefits and generally improve the physical and mental state of the dieter.

For those new to the keto diet, low-intensity steady-state (LISS) cardio is more tolerable than higher-intensity sessions (HIIT). Examples of LISS exercises include walking fast, running, cycling, training on the elliptical machine, and swimming.

If you are looking to build muscle while on keto, strength exercises like weightlifting, squats, pushups, and other bodyweight workouts are a great idea. Besides resistance training, keep in mind other factors that will influence muscle development, such as your protein intake, training load, calorie intake, and recovery.

The key to being able to do HIIT during ketosis is to reach a fat-adapted state. This would mean staying on the keto diet and consistently keeping carbs to a minimum so that your body burns fat more effectively.

If you are unable to have an active lifestyle, remember that there are other ways to maximize weight loss while on keto, such as intermittent fasting, reducing snacking, choosing zero-carb snacks, and sleeping better at night.

Get a good night's sleep

Sleep is an important factor in weight loss, and a lack of sleep can hinder your progress. Here are some tips to get a good night's sleep while on the keto diet:

Avoid Electronics Before Bedtime

The blue light emitted by electronic devices such as phones, tablets, and computers can negatively impact your sleep. It suppresses melatonin, a hormone that regulates the sleep-wake cycle. Try to avoid using these devices at least two hours before bedtime. If you must use them, consider using blue light-blocking glasses or enabling the night shift mode on your devices, which displays warmer colours that are less stimulating.

Maintain a Consistent Sleep Schedule

Stick to a fixed bedtime and wake-up time to regulate your body's sleep-wake cycle. This helps train your body to fall asleep and wake up at the same times each day. Aim for 7-9 hours of sleep each night, which is the recommended amount for optimal health.

Practice Relaxation Techniques

Wind down before bed with a relaxing routine. This could include reading a book, listening to soft music, taking a warm bath, meditating, or diffusing essential oils. Such activities can help calm your mind and prepare your body for sleep.

Avoid Caffeine Close to Bedtime

Caffeine increases wakefulness and brain activity, so it's best to avoid consuming it close to bedtime. If you're experiencing insomnia, consider cutting back on coffee and other caffeinated beverages, especially within 6 hours of going to bed. Opt for decaffeinated drinks or herbal teas to satisfy your evening beverage cravings.

Exercise Regularly but Not Close to Bedtime

Exercise can help relieve insomnia and speed up weight loss on keto, but it's important to time your workouts appropriately. While some people can exercise at any time without affecting their sleep, others may find that nighttime exercise interferes with their sleep. If you're struggling with insomnia, try to avoid exercising within 4 hours of bedtime. Instead, engage in light activities such as walking or yoga in the evening to promote relaxation.

Create a Sleep-Conducive Environment

Make sure your bedroom is optimised for sleep. Keep the room dark, quiet, and cool. Use blackout curtains if necessary to block out light, and minimise noise by closing windows or using a white noise machine. Ensure your mattress and pillows are comfortable and supportive, providing you with a restful night's sleep.

Manage Stress

Stress can disrupt your sleep and increase cortisol levels, a hormone that can lead to muscle breakdown and fat storage. Find healthy ways to manage your stress, such as through meditation, yoga, or deep breathing exercises. Lowering your stress levels can help improve your sleep quality and support your weight loss journey.

Frequently asked questions