Keto Weight Loss: 10Kg Loss Timeline And Tips

The ketogenic diet, or keto, is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where the body burns fat for fuel instead of glucose. The time it takes to lose 10 kg on keto varies from person to person, but it is generally accepted that it is a safe and effective method for weight loss. The speed of weight loss depends on factors such as initial body mass index (BMI), body fat percentage, physical activity levels, and daily carb intake. While some people may experience rapid weight loss in the first few weeks, this is mostly due to a loss of water weight, and others may see more gradual and sustained weight loss.

How to enter ketosis

Entering ketosis can take anywhere from two to seven days, depending on your body and metabolic state. Here are some detailed tips to help you enter ketosis:

Reduce Carbohydrate Intake

The most important factor in reaching ketosis is reducing your carbohydrate intake. Typically, you should limit your daily carb consumption to 20-50 grams. This may vary depending on the individual, but the general rule is to keep it below 50 grams per day. By doing so, your body will be forced to use up its glycogen stores and eventually switch to using ketones as fuel.

Increase Physical Activity

Increasing your physical activity can help deplete your body's glycogen stores. Exercise helps reduce these stores of glucose, and when you're on a low-carb diet, your body will turn to fat as a source of fuel instead. Keep in mind that you may experience fatigue during this adjustment period.

Fasting or Intermittent Fasting

Intermittent fasting can be a useful tool to reach ketosis. It involves going without eating for several hours or having regular short-term fasts. This approach helps ensure that your body enters ketosis quickly. However, always speak to a doctor before attempting any form of fasting.

Increase Healthy Fat Intake

Replacing carbohydrates with healthy fats is a crucial part of the ketogenic diet. Aim for healthy fats such as avocados, avocado oil, fatty fish like salmon, nuts, nut butter, extra virgin olive oil, and fatty fish like salmon. However, limit saturated and trans fats from fried foods.

Test Ketone Levels

You can track your progress toward ketosis by testing your ketone levels. There are simple ketone tests, such as strips and monitors, that you can purchase online. Testing can help you make adjustments to your diet and ensure you're on the right track.

Check Protein Intake

On the keto diet, you typically eat more fat than protein. The recommended amount of protein varies, but a standard guideline is to consume about 1 gram of protein per pound of body weight per day. Those who exercise heavily might need 1.5 grams per pound.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), which can be purchased as oil, can help you reach ketosis. MCT oil may be particularly beneficial for those with Alzheimer's disease and other nervous system disorders.

Remember, it's important to consult a healthcare professional before starting any new diet, especially if you have pre-existing health conditions.

How to maintain ketosis

Ketosis is a metabolic state in which your body, due to a lack of carbohydrates, starts to burn stored fat for energy. To maintain ketosis, you need to exercise and eat a diet high in healthy fats, as well as potentially trying out fasting.

Lower Your Carb Intake

The most popular way to maintain ketosis is to limit your daily carb consumption to between 20-50 grams. Avoid high-carb vegetables like peas and squash, starchy foods like corn and potatoes, and grains like wheat, rice, and oats.

Eat More Healthy Fats

Healthy fats are essential to the ketosis diet. Focus on meat like beef, chicken, and seafood, high-fat vegetables like avocados, and full-fat dairy products like cheese, butter, and heavy cream.

Create a Regular Exercise Schedule

Exercise is important to burn off any carbs you consume. Aim to exercise at least 3 times a week for half an hour or more. It is best to do at least some moderate exercise every day, such as running or power walking for 30 minutes.

Try Intermittent Fasting

Incorporate a fast into your daily schedule to give your body a chance to process any carbs you consume and start breaking down stored fat. Try skipping a meal or stretching the time between meals. For example, skip breakfast every day, or try to fit all your eating into an 8-hour window.

Consult a Professional

Ketosis has been linked to several possible health problems, so it is important to consult your doctor before starting a ketogenic diet. They can advise on any potential side effects and give you guidance based on your individual circumstances.

How to calculate your keto macros

To calculate your keto macros, you need to determine the right proportions of macronutrients (carbohydrates, protein, and fat) to reach your goals. Here are the steps to calculate your keto macros:

Step 1: Determine Your Body Fat Percentage

To calculate your keto macros, you first need to know your body fat percentage. You can use a body fat scale or estimate it by comparing yourself to pictures that illustrate different body fat percentages.

Step 2: Calculate Your Lean Muscle Weight

To calculate your lean muscle weight, subtract your body fat weight from your total body weight. You can calculate your body fat weight by multiplying your total body weight by your body fat percentage (in decimal form).

For example, if you weigh 200 pounds and have a body fat percentage of 20%, your body fat weight is:

200 pounds x 0.20 = 40 pounds

Then, subtract your body fat weight from your total weight:

200 pounds - 40 pounds = 160 pounds of lean muscle weight

Step 3: Calculate Your Protein Macros

It is recommended to consume around 1 gram of protein per pound of lean muscle. So, if you have 160 pounds of lean muscle, you should aim for 160 grams of protein per day.

Step 4: Calculate Your Carb Macros

For the ketogenic diet, it is recommended to limit your net carb intake to 20-25 grams per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber is not digestible and does not impact blood sugar or ketosis.

Step 5: Calculate Your Fat Macros

You will consume the remainder of your calorie intake in the form of fat. To calculate this, subtract the calories from protein and carbs from your total daily calorie intake. Then, divide that number by 9, as there are 9 calories per gram of fat.

For example, if your total calorie intake is 2000, and you consume 640 calories from protein and 100 calories from carbs, you will consume:

2000 - 640 - 100 = 1260 calories from fat

1260 / 9 = 140 grams of fat

Step 6: Adjust and Monitor

Remember that everyone's body is different, and you may need to adjust your macros based on your individual needs and goals. It is recommended to use a keto macro calculator to get a personalized estimate of your ideal macronutrient ratios. Additionally, tracking your ketone levels is crucial to ensure you are in ketosis and making progress toward your goals.

What to eat and what to avoid

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The diet aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. Here's a detailed guide on what to eat and what to avoid to stay on track with your keto diet:

Foods to Eat:

• Animal proteins: Fatty fish like salmon, sardines, mackerel, and tuna are excellent choices as they are carb-free and rich in B vitamins, potassium, selenium, and omega-3 fats. Other animal proteins such as beef, pork, poultry, and eggs are also suitable.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, and unsweetened plant-based milk are good options. Choose full-fat or high-fat options as they are more filling and in line with the keto diet.
• Green leafy vegetables: Spinach, kale, collard greens, and salad greens are nutrient-dense and low in carbs.
• High-fat veggies: Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs.
• Other non-starchy vegetables: Cauliflower, broccoli, green beans, bell peppers, and zucchini are excellent choices.
• Nuts, seeds, and healthy oils: Nuts and seeds are high in healthy fats, fiber, and protein, while also being low in net carbs. Olive oil, coconut oil, avocado oil, butter, and ghee are recommended.
• Berries: Raspberries, strawberries, blackberries, and blueberries are lower in carbs than other fruits and packed with antioxidants.
• Dark chocolate and cocoa powder: Choose dark chocolate with a minimum of 70% cocoa solids. Dark chocolate and cocoa are rich in antioxidants and may reduce the risk of heart disease.
• Unsweetened coffee and tea: Coffee and tea are carb-free and have potential health benefits, such as reduced risk of diabetes and improved alertness and mood.

Foods to Avoid:

• Refined carbs: White bread, pasta, rice, pastries, and tortillas are high in carbs and can prevent ketosis.
• Beer and mixed drinks: These drinks are high in carbs and low in nutrients. Opt for dry wine or spirits in moderation if you choose to drink.
• Honey, syrup, and sugar: These are high in carbohydrates and can easily increase your daily carb count.
• Fruit juices: Even 100% fruit juice is high in fast-digesting carbs that can spike your blood sugar.
• Sodas: These are loaded with sugar and provide no nutritional value.
• Condiments: Ketchup, barbecue sauce, and sweet chili sauce are packed with sugar and offer little nutritional value.
• Glazed or honey-baked ham: The sugar content in these hams can prevent you from reaching or maintaining ketosis.
• Low-fat or light margarine: These are low in fat, your main source of fuel on the keto diet. Opt for unsalted butter or regular margarine instead.
• Dried fruit and trail mix: The sugar in dried fruit is concentrated, making it too high in carbs for the keto diet. Trail mix often includes chocolate, candies, or sugar-coated nuts, which are also high in carbs.
• Low-fat diet foods: These are often higher in sugar to compensate for the reduced fat content.
• Starchy vegetables: Potatoes, sweet potatoes, peas, corn, beets, and carrots are high in carbs and should be limited or avoided.
• Sweetened yogurt and dairy: Flavored and sweetened dairy products can add to your carb count. Choose plain, full-fat, or unsweetened options instead.
• Certain fresh fruits: Mangoes, bananas, and grapes are naturally higher in carbs and may prevent ketosis.
• Beans and legumes: These are challenging to incorporate into a keto diet due to their carb content. Green beans and black soybeans are the lowest in carbs.
• Grains: Quinoa, millet, and rice are too high in carbs to be included in a keto diet.
• Milk: Cow's milk is a source of carbohydrates. Choose almond, coconut, or other low-carb milk alternatives instead.

How to speed up weight loss

Consume More Healthy Fats and Proteins

It is important to eat more healthy fats and proteins to stay full and satisfied throughout the day. This can also prevent overeating and cravings. Some healthy fats include fatty seafood like tuna, salmon, and trout, and oils like coconut oil, avocado oil, and butter.

Stay Hydrated and Get Enough Sleep

Drinking plenty of water and getting enough sleep are essential for weight loss and overall health. Aim to drink an amount of water equal to half of your body weight in ounces each day. For example, if you weigh 160 pounds, you should drink 80 ounces of water daily.

Incorporate Regular Exercise

Exercise can help burn more calories, build muscle, and improve metabolic health. It is beneficial to incorporate low-intensity exercises such as walking, running, cycling, and swimming, and strength training like weightlifting, squats, and pushups.

Intermittent Fasting

Intermittent fasting can be done by only eating within a certain period of the day. This can help lose weight faster and reduce overeating.

Reduce Calorie Intake

It is important to stay at a calorie deficit to lose weight. Track your calories if you don't see meaningful weight loss after several weeks.

Limit Carb Intake

To enter a state of ketosis and start burning fat for energy, limit your daily carb intake to 20-50 grams.

Test Ketone Levels

Testing your ketone levels is crucial to ensure you are in ketosis and achieving your goals. This can be done through blood ketone meters, urine test strips, and breath acetone sensors.

Frequently asked questions