Keto Weight Loss: How Long To See Results?

The keto diet is a high-fat, low-carb, moderate-protein diet that has gained popularity as a weight loss method. The diet works by placing the body in a state of ketosis, where fat is burned for energy instead of glucose. While the keto diet can lead to significant weight loss within a short period, experts recommend staying on it for no more than six months. After achieving their desired weight, individuals can maintain it by gradually increasing their carb intake, finding their desired carb range, and incorporating more protein into their diet. It is crucial to monitor weight and overall health during this transition period to ensure long-term success and well-being.

How to maintain goal weight

Maintaining your goal weight after the keto diet can be challenging, but with some adjustments and a long-term plan, it is possible. Here are some detailed instructions to help you sustain your weight loss results:

Transition off the Keto Diet Gradually:

Experts recommend staying on the keto diet for no longer than six months. After achieving your health or weight goals, gradually transition to a less restrictive diet by slowly increasing your carbohydrate intake. Start by adding an extra 10 grams of carbohydrates per day from healthy sources like whole grains, beans, fruits, and starchy vegetables. Track your weight and how you feel, and continue increasing your carb intake weekly or bi-weekly until you find a balance that works for you.

Find Your Ideal Carbohydrate Range:

The ideal number of carbohydrates varies for each individual and depends on factors like activity levels and personal goals. Aim for a carb intake that allows you to eat a diverse range of foods, feel satisfied, and maintain your weight. Consult a registered dietitian to determine the right range for your specific needs and goals.

Increase Your Protein Intake:

Consider adding more lean protein to your diet, such as beans, tofu, chicken, fish, and lean red meat. This will help you take advantage of the thermic effect of food, as protein requires more calories to digest than carbohydrates.

Make Smart Food Choices:

When reintroducing foods, prioritise healthy options like fruits, whole grains, legumes, and dairy. Limit or avoid highly processed foods, sugary treats, added sugars, sugary drinks, and processed meats. These foods are high in calories, sodium, sugar, and saturated fat, and can hinder your health and weight maintenance goals.

Monitor Your Results and Make Adjustments:

Regularly assess your progress and overall well-being. Keep track of your weight, body measurements, and how you feel. If you start regaining weight, cut back on calories or increase your activity level. Remember that muscle weighs more than fat, so also consider tracking your body fat percentage and taking measurements to get a comprehensive understanding of your progress.

Adopt a Long-Term Healthy Lifestyle:

Maintaining your goal weight is about more than just the numbers on the scale. Focus on adopting a healthier lifestyle that includes a balanced diet and regular physical activity. Make small, incremental changes to your daily routines, such as increasing your step count or choosing healthier snacks. Surround yourself with a supportive social network that encourages and motivates you to stay on track.

Remember that the key to successful weight maintenance is finding an approach that works for you and that you can sustain in the long term. It is crucial to listen to your body, be mindful of your results, and make adjustments as needed to ensure you maintain your health and weight loss achievements.

What to eat

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet that has become popular in recent years as a weight-loss method. The diet typically consists of 60% to 80% fats, 15% to 20% proteins, and restricts carbohydrates to no more than 50 grams per day.

Full-Fat Dairy Products

Include full-fat dairy products in your diet, such as cheese, butter, and cream. These foods are rich in healthy fats and can help you meet your daily fat intake goals.

Non-Starchy and Fibrous Vegetables

Fill your plate with non-starchy, fibrous vegetables. Good options include leafy greens like spinach and kale, broccoli, cauliflower, asparagus, and avocado. These vegetables are low in net carbs and provide essential nutrients and fibre.

Healthy Fats

Avocados, olive oil, nuts, and seeds are excellent sources of healthy fats. These foods will help you meet your fat intake goals while providing essential nutrients and keeping you feeling satisfied between meals.

Lean Proteins

Incorporate lean protein sources into your meals, such as chicken, turkey, and fish. These foods will help you feel fuller for longer and support muscle growth and repair.

Low-Carb Fruits

While the keto diet restricts most fruits due to their sugar content, you can still enjoy low-carb options in moderation. Good choices include strawberries, blueberries, raspberries, and blackberries. These fruits provide antioxidants and fibre while keeping your carb intake in check.

Stay Hydrated

Drinking plenty of water is crucial while on the keto diet. Water can help you stay energised, support your body's functions, and may even help curb cravings. It's also important to replace electrolytes lost through the diet's diuretic effect, so consider drinking bone broth or adding a pinch of salt to your water.

Avoid Starchy and High-Carb Foods

Stay away from starchy and high-carb foods like potatoes, sweet potatoes, corn, peas, beans, and most grains. These foods are high in carbohydrates and can quickly exceed your daily carb limit.

Limit Sugar and Alcohol Intake

Sugar and alcohol can hinder your progress on the keto diet. Avoid sugary treats, desserts, and beverages. If you choose to drink alcohol, opt for low-carb options like vodka or tequila, and always drink in moderation.

How to transition off keto

Transitioning off the keto diet can be a daunting task, but with a gradual and thoughtful approach, it is certainly achievable. Here are some detailed instructions to help you smoothly transition off the keto diet and maintain your health and weight loss results:

Take it Slow:

• Transitioning off the keto diet should be done slowly and gradually. Give yourself several weeks to reintroduce carbohydrates and calories into your daily diet.
• Start by adding an extra 10 grams of carbohydrates per day during the first week. Choose healthy sources such as whole grains, beans, fruits, and starchy vegetables.
• Increase your carb intake weekly or bi-weekly, depending on your goals and how your body adjusts.
• Some people find it helpful to increase their carb intake by about 10% each day or use an app to track their progress.

Focus on Complex Carbohydrates:

• Not all carbs are created equal. Choose complex carbohydrates that are found in whole, unprocessed foods. These include vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits.
• Stay away from simple carbs like table sugar, sugar syrups, and highly processed foods. They can cause spikes in blood sugar levels and leave you feeling hungry.
• Opt for carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread.

Be Mindful of Sugar:

• The keto diet helps reduce sugar cravings. When transitioning off keto, be cautious about adding too much sugar back into your diet.
• Avoid foods with more than 4 grams of added sugar. Also, be mindful of naturally occurring sugars in foods like honey and certain fruits.
• Continue to enjoy healthy fats like avocado and olive oil, but decrease the overall amount to maintain a balanced diet.

Maintain a Balanced Diet:

• Focus on lean proteins, healthy fats, and complex carbohydrates. The Mediterranean diet is a good model to follow.
• Stay hydrated. Dehydration can cause irritability and make you feel hungry when you're actually thirsty.
• Make sure to get enough fibre in your diet, as it is often lacking in a keto diet.

Find Your Desired Carb Range:

• The recommended carb intake varies from person to person, depending on factors like goals and activity levels.
• Aim for a carb range that allows you to eat a diverse range of foods, feel satisfied, maintain your weight, and feel good overall.
• If unsure, consult a registered dietitian who can help you determine the right carb range for your specific needs and goals.

Increase Your Protein Intake:

• Consider adding more lean proteins to your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat.
• Increasing protein intake can help you take advantage of the thermic effect of food, which is the number of calories required to digest the food.
• Protein also helps reduce hunger levels, increase calorie burning, and preserve muscle mass, all of which support weight loss.

Monitor Your Progress:

• Regularly assess your progress and how your body is responding to the transition.
• Track your subjective well-being, body composition, and relevant biomarkers such as cholesterol, triglycerides, blood sugar levels, and A1C.
• If keto is negatively impacting your overall health, consider transitioning to a less restrictive low-carb diet like the Paleo or Mediterranean diet.

Remember, the key to maintaining your weight loss results is adopting some of the healthy behaviours you developed during the keto diet. It's also important to find a dietary approach that works best for your individual needs and that you can sustain in the long term.

How to calculate macros

To calculate your keto macros, you need to determine your basal metabolic rate (BMR), which is the amount of energy you burn while at rest. This can be calculated using the Mifflin-St Jeor equation, which takes into account your gender, age, height, and weight.

Once you have your BMR, you can calculate your total daily energy expenditure (TDEE) by factoring in your physical activity level. This will give you the number of calories your body burns in 24 hours.

From there, you can determine your calorie intake goal. If you want to maintain your weight, keep your calorie intake at your TDEE. If you want to lose weight, create a calorie deficit by consuming less than your TDEE. If you want to gain weight, create a calorie surplus by consuming more than your TDEE.

Now that you have your calorie intake goal, you can determine your macronutrient ratios. On a ketogenic diet, carbohydrates should be limited to 20-50 grams per day to induce a state of ketosis, where your body burns fat for energy instead of carbohydrates. Protein intake should be set at a minimum of 0.8 grams per pound of lean body mass to prevent muscle loss. The rest of your calories will come from fat.

Let's say you are a 30-year-old female who weighs 150 pounds, is 5'5" tall, and has a sedentary activity level. Your BMR is approximately 1400 calories. Your TDEE is 1600 calories (BMR + activity level adjustment). To lose weight, you decide to create a 10% calorie deficit, which means you will consume 1440 calories per day (1600 x 0.90).

To determine your macronutrient ratios, you decide to allocate 20 grams of carbohydrates, 0.8 grams of protein per pound of lean body mass (approximately 100 grams of protein), and the rest from fat. So, your daily macro targets are:

• Carbohydrates: 20 grams
• Protein: 100 grams
• Fat: 122 grams (366 calories from protein/4 calories per gram of protein + 334 calories from carbs/4 calories per gram of carbs = 700 calories. 1440 calories - 700 calories = 740 calories from fat/9 calories per gram of fat = 122 grams of fat)

Remember that these calculations are just a starting point, and you may need to adjust your macros based on your individual results and goals.

How to exercise

Exercise is an important component of any weight loss journey, and it can be safely incorporated into a keto diet. Here are some tips and guidelines to help you exercise effectively while following a keto diet:

• Start slowly and listen to your body: When beginning an exercise routine, it's important to start slowly and gradually increase the intensity and duration of your workouts. This is especially important on a keto diet, as your body may be adjusting to using fat as its primary fuel source. Start with light exercises such as walking, swimming, or gentle yoga, and gradually increase the intensity as you feel comfortable.
• Focus on a combination of cardio and strength training: Both cardiovascular exercise and strength training are important for overall health and weight loss. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming. Additionally, incorporate strength training exercises targeting major muscle groups at least two to three times per week. This can include bodyweight exercises, weightlifting, or using resistance bands.
• Stay hydrated: Staying properly hydrated is crucial, especially when exercising, as it helps with digestion, nutrient absorption, and detoxification. Drink plenty of water throughout the day and before, during, and after your workouts.
• Consider electrolyte supplementation: The keto diet can be diuretic, causing a loss of electrolytes such as sodium, potassium, and magnesium. To replace these lost electrolytes, consider taking a daily electrolyte supplement or adding electrolyte powder to your water. This is especially important if you're experiencing symptoms of the "keto flu," such as muscle cramps or fatigue.
• Be mindful of your body's energy levels: In the initial stages of a keto diet, you may experience a decrease in energy levels as your body adapts to using fat for fuel. Listen to your body and adjust your workouts accordingly. If you feel more tired than usual, scale back the intensity or duration of your workouts until your energy levels stabilize.
• Fuel your body with keto-friendly snacks: Before and after your workouts, fuel your body with keto-friendly snacks that provide a balance of healthy fats and protein. Examples include nut butter with celery, hard-boiled eggs, Greek yogurt with berries, or a handful of nuts and seeds.
• Consider timing your workouts with your meals: Some people find it helpful to time their workouts with their meals. For example, you might exercise before breakfast to encourage your body to use its fat stores for energy. Alternatively, you could exercise after a keto-friendly meal to take advantage of the energy boost from the food. Experiment and see what works best for your body.
• Monitor your progress and adjust as needed: Regularly assess your progress and how your body is responding to the combination of keto and exercise. If you're losing weight too quickly or feeling fatigued, you may need to adjust your diet or exercise routine. Remember, everyone's experience with keto and exercise is unique, so it's important to listen to your body and make adjustments as needed.

Frequently asked questions