Keto Weight Loss: How Women Can Shed 70 Lbs

Losing 70 pounds on the keto diet is possible, but it will take time and dedication. The time it takes to lose 70 pounds can vary depending on individual factors such as starting weight, calorie deficit, exercise routine, and overall health. On average, women following the keto diet can expect to lose around one to two pounds per week, which means it could take around 35-70 weeks to lose 70 pounds. However, it's important to note that weight loss is not linear and there may be periods of faster or slower weight loss. Additionally, the keto diet may come with certain risks and side effects, so it is always recommended to consult a doctor or dietician before starting any new diet.

Keto diet: what to eat and what to avoid

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential benefits in weight loss and blood sugar control. The diet typically limits carbohydrates to 20-50 grams per day and replaces them with fat, which can include both natural and saturated fats.

What to Eat

• Animal proteins such as fish, shellfish, meat, and poultry are good sources of protein and vitamins.
• Dairy products like cheese, plain Greek yogurt, cottage cheese, and cream are nutritious and can be consumed in moderation.
• Green leafy and above-ground vegetables such as spinach, kale, broccoli, zucchini, peppers, and avocados are excellent sources of vitamins and minerals.
• Other plant-based foods like nuts, seeds, berries, olives, and dark chocolate (minimum 70% cocoa solids) are healthy snacks.
• Healthy fats like olive oil, butter, and ghee are good for cooking and add flavour to meals.
• Unsweetened coffee, tea, and sparkling water are good beverage options.

What to Avoid

• Sugary foods and drinks, including sodas, candy, cookies, cakes, ice cream, and breakfast cereals.
• Starchy foods like bread, pasta, rice, potatoes, and french fries.
• Fruits with high sugar content, such as mangoes, grapes, and bananas.
• Legumes like beans, lentils, and chickpeas.
• Grains like quinoa and millet.
• Condiments and sauces with added sugar, such as ketchup, barbecue sauce, and honey.
• Low-fat or reduced-fat diet foods, which are often higher in sugar.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat, instead of glucose, for fuel. Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source.

• Reduce your carbohydrate intake: Eating a very low-carb diet is the most important factor in entering ketosis. The recommended amount varies, but it is generally advised to keep your carb intake to 50 grams or less per day.
• Increase your physical activity: Being more physically active can help deplete your body's glycogen stores, which encourages the production of ketones. Exercise also helps to reduce the body's stores of glycogen, a form of glucose.
• Fast for short periods: Intermittent fasting can help you reach a state of ketosis. This involves eating within a specific time window, such as an 8-hour window during the day, and fasting for the remaining 16 hours.
• Increase your intake of healthy fats: Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis. Focus on high-quality fat sources such as fatty fish, olive oil, avocado oil, and coconut oil.
• Maintain adequate protein intake: It is important to consume enough protein to supply your liver with amino acids and preserve muscle mass during weight loss. The recommended daily protein intake varies depending on your body weight and activity level.
• Test your ketone levels: You can use ketone urine strips, a ketone breath meter, or a blood ketone meter to measure your ketone levels and determine whether you are in ketosis.

The time it takes to reach ketosis can vary depending on individual factors such as dietary plans and activity levels. Generally, it can take anywhere from a few days to a week or more.

Weight loss timeline on keto

The keto diet is a popular weight-loss strategy that involves eating a high-fat, low-carbohydrate diet to induce a metabolic state called ketosis. This diet has been around for centuries and has gained traction as a weight-loss solution. While on the keto diet, the body burns fat for energy instead of glucose.

The amount of weight lost on keto depends on several factors, including starting weight, age, height, body fat percentage, activity level, and any health conditions that may impact metabolism. However, a sustainable and healthy goal is to aim for an average weight loss of one to three pounds per week.

Week 1

In the first week of the keto diet, people often experience a rapid drop in weight, typically between two and ten pounds, due to the loss of water weight. This is because reducing carbohydrate intake causes a drop in insulin, allowing the kidneys to eliminate excess sodium and water.

Month 1

After the first month on the keto diet, individuals can expect to lose ten pounds or more if they maintain a calorie deficit and stick to the plan. By this time, the body becomes more fat-adapted and efficient at burning fat as fuel. However, it is important to note that keto adaptation can take several weeks, and electrolyte management is crucial during this period to combat "keto flu" symptoms.

Month 3

By the third month, dieters can expect to lose one to two pounds per week if they maintain a consistent calorie deficit. This rate of weight loss may vary depending on the individual's baseline body fat percentage, as the body begins to adapt and weight loss slows down.

Beyond 3 Months

Most people stick to the keto diet for several months before taking a break and reintroducing some carbohydrates into their diet. This can be achieved through keto cycling or carb cycling, which involves eating more carbs on some days while maintaining ketosis on other days. Another option is to follow a modified keto diet that includes more plant-based foods like beans, berries, or sweet potatoes.

Tips for Efficient Weight Loss on Keto

To ensure efficient weight loss on the keto diet, it is recommended to set a goal and commit to healthy food choices. It is also helpful to have an accountability partner to stay motivated. Additionally, calculating calorie intake and net carbohydrates and fat intake using an online keto calculator can provide valuable insights.

Exercise and keto

Exercise is a key component of any weight loss journey, and it is no different when it comes to the keto diet. While the keto diet can help you lose weight by forcing your body to burn stored fat for energy, combining it with the right types of exercise can maximise your results.

Types of Exercise

Not all exercises are created equal when it comes to keto. Due to the low-carb nature of the keto diet, you may find that high-intensity exercises that rely on carbohydrates for fuel become more challenging. Instead, focus on low-intensity, steady-state exercises such as jogging, cycling, yoga, or swimming. These types of exercises are better suited to the keto diet as they can be fuelled by fat oxidation.

Benefits of Exercise on Keto

Exercise can help speed up weight loss on keto by creating a calorie deficit. As keto can be a very high-calorie diet, ensuring you are in a calorie deficit is crucial for losing weight. Additionally, exercise can help speed up post-workout muscle recovery and boost fat burning, further contributing to weight loss.

Considerations

While exercise is beneficial on keto, there are a few things to keep in mind. Firstly, it is important to let your body adjust to the keto diet before starting an intense exercise regimen. Give your body time to become fat-adapted, as this will help prevent stress and reduce the risk of side effects. Start with light exercises and gradually increase the intensity as you become more comfortable.

It is also important to listen to your body and not overdo it. Overexercising can lead to stress and harm your overall wellbeing. Aim for a balance of exercise and rest, and always consult your doctor before starting a new diet or exercise routine.

Keto diet pitfalls

The keto diet is a low-carb, high-fat diet that has become increasingly popular for weight loss. However, there are several pitfalls to be aware of when considering this diet. Here are some common issues to look out for:

Not Actually Being in Ketosis

One of the biggest mistakes people make is not reaching the state of ketosis, where the body burns fat instead of carbohydrates for energy. To achieve ketosis, it is crucial to monitor your ketone levels and ensure your carb intake is low enough.

Hidden Carbs

Some foods contain more carbohydrates than you may realise. These hidden carbs can hinder your weight loss efforts by taking you over your daily limit. Processed foods, artificial sweeteners, and certain dairy products can be culprits of hidden carbs.

Not Checking Dairy Tolerance

Even if you are not lactose intolerant, dairy products can still impact your weight loss. Some dairy items, like yogurt and whey protein, may elevate insulin levels and kick you out of ketosis. It is important to monitor your ketone levels before and after consuming dairy to understand how your body reacts.

Calorie Intake and Overeating

Despite the filling nature of high-fat foods, it is still possible to overeat on a keto diet. Eating more calories than you need will hinder weight loss. Nuts, for example, are keto-friendly but easy to overeat and calorie-dense. Tracking your calories and trying intermittent fasting can help prevent this pitfall.

Dehydration

The keto diet can lead to dehydration as you eliminate carbs that often contain water, such as fruits and some vegetables. Aim to drink 64 ounces of water or more per day, especially if you feel hungry, to prevent dehydration and help your body burn fat effectively.

Lack of Omega-3 Fatty Acids

While the keto diet focuses on fat intake, it is important to choose healthy fats. Include foods rich in omega-3 fatty acids, such as salmon, sardines, oysters, herring, and mussels. Avocado, olive oil, chia seeds, and flaxseed are also excellent choices.

Inadequate Salt Intake

As the keto diet restricts processed foods, your salt intake may decrease significantly. However, salt is necessary on keto as ketones are excreted from the body along with water and sodium. Be sure to season your food with salt and consider adding a little extra to your vegetables.

Lack of Preparation and Support

The keto diet can be challenging, and it is important to prepare yourself for potential side effects like the "keto flu." Consult your doctor before starting, especially if you have a medical condition or take medication, as adjustments may be needed.

Vegetable Intake

Vegetables contain carbohydrates, so you must monitor your intake to stay in ketosis. However, it is important to include non-starchy vegetables for their nutrients and fiber, which can prevent constipation, a potential side effect of keto. Aim for leafy greens, cucumbers, tomatoes, broccoli, and asparagus.

Focusing Only on Carb-Counting

While reducing carbohydrates is crucial, the quality of your food choices also matters. Opt for higher-quality, nutrient-rich foods like omega-3-rich wild salmon, grass-fed meats, and whole foods instead of processed keto treats. Work with a registered dietitian to ensure you are getting adequate nutrients and avoiding deficiencies.

Frequently asked questions