Kickstart Your Keto Weight Loss: Strategies For Success

The ketogenic diet is a low-carb, high-fat diet that has been proven to be one of the most effective ways to lose weight and keep it off. This diet involves limiting your daily carbohydrate intake to between 20 and 50 grams, forcing your body to use fat as its main source of energy instead of glucose. This process is called ketosis, and it typically takes two to four days to reach this state. During ketosis, your body converts fat into compounds called ketones, which are used as fuel. The ketogenic diet not only helps with weight loss but also has several health benefits, including improved sleep patterns, reduced cholesterol and blood pressure, and the treatment of childhood epilepsy.

To accelerate weight loss on the keto diet, it is recommended to increase physical activity, consume healthy fats such as olive oil and avocado, and eat protein-dense and fibre-rich foods. Additionally, intermittent fasting and the consumption of supplements like caffeine and MCT oil can further enhance fat burning. It is important to note that the ketogenic diet may not be suitable for everyone, especially individuals with certain medical conditions, and it is always advisable to consult a healthcare professional before starting any new diet.

Eat more healthy fats

Eating more healthy fats is a crucial component of the keto diet. This is because the keto diet is high in fat and low in carbohydrates. Here are some tips for eating more healthy fats while on the keto diet:

Include Oily Fish, Nuts, Seeds, Avocados, and Olive Oil in Your Diet

Oily fish such as salmon and tuna are excellent sources of healthy fats. They also provide other essential nutrients like omega-3 fatty acids, which have numerous health benefits. Avocados and olive oil are also packed with heart-healthy fats and other vital nutrients. Nuts and seeds are another great way to boost your healthy fat intake while also getting a good amount of plant-based protein and fiber.

Choose White Meat Over Red Meat

While red meat can be a source of healthy fats, it is also associated with some health risks. Red meat is a source of saturated fat, which has been linked to heart disease. Additionally, cooking meats at high temperatures can produce carcinogens, and processed meats may contain even higher levels of potential carcinogens. Therefore, it is recommended to opt for white meat like chicken and turkey, and to choose fresh cuts of meat over processed meat.

Increase Your Fat Intake with High-Fat Dairy

Dairy products like butter, cream, and cheese are excellent sources of healthy fats. They are also rich in conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. Full-fat Greek yogurt is another healthy option, providing a good amount of fat, protein, and calcium.

Use Healthy Oils for Cooking and Dressings

Olive oil, avocado oil, and coconut oil are all great choices for adding healthy fats to your meals. Olive oil is high in oleic acid, which has been found to decrease heart disease risk factors. Coconut oil is a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body and are more likely to be burned as energy rather than stored as fat.

Snack on Healthy Fats

Olives, boiled eggs, nuts, and avocados are all portable, high-fat snacks that can help you increase your healthy fat intake throughout the day.

Exercise more

Exercise is a key component of a healthy lifestyle, and it can be a great way to accelerate weight loss while on the keto diet. Here are some tips to help you exercise more effectively while following a keto diet:

• Ease into your workout routine: When starting the keto diet, your body goes through a metabolic adjustment phase, known as the keto flu, which can last anywhere from one to three weeks. During this time, you may feel sluggish and less energised, so it's important to listen to your body and scale your workouts accordingly. Working out can help ease the symptoms of the keto flu, but don't push yourself too hard, especially in the beginning.
• Choose strength training over high-intensity interval training (HIIT): While on the keto diet, it's best to focus on aerobic exercise, such as strength training, yoga, and stability training. This is because the body uses fat as its primary energy source during lower-intensity aerobic workouts, and since the body is fat-adapted while in ketosis, you'll reap even more weight loss benefits. On the other hand, high-intensity workouts like HIIT, CrossFit, and sprinting require large bursts of fuel from glycogen, which is derived from carbohydrates. If you do want to incorporate HIIT workouts, consider a targeted keto approach by consuming additional simple carbohydrates 30-60 minutes before your workout.
• Make sure you're eating enough, especially healthy fats: It's important to nourish your body with quality foods to properly fuel your workouts and support a fast recovery time. On the keto diet, focus on consuming plenty of healthy fats, such as MCT oil, fresh fish, omega-3, avocado, and quality meats. These foods will provide your body with clean fats, important vitamins, and minerals.
• Listen to your body: There is no one-size-fits-all approach to the keto diet and exercise. Combine a clean keto diet with your preferred workout type, but be mindful of how your body responds. If you're experiencing subpar energy levels or halted weight loss, consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbohydrates before your workouts.
• Set a daily calorie goal: While on the keto diet, it's important to monitor your calorie intake. If your goal is weight loss, aim for a caloric deficit, and if you're looking to bulk up, opt for a caloric surplus.
• Connect a fitness device: Consider using a fitness tracker, such as a FitBit, Garmin, or Apple Health device, to get more precise data on calories burned during your workouts.
• Drink plenty of water and maintain electrolyte levels: Staying hydrated is crucial when following the keto diet, especially when combining it with exercise. Increase your water intake and consume electrolytes to prevent dehydration and maintain proper electrolyte balance. You can add pink Himalayan sea salt to your food and water or take a high-quality commercial electrolyte supplement.

Eat fewer carbs

Eating fewer carbs is the most important factor in entering ketosis. Your body stores glucose in the form of glycogen in your liver and muscles. When your carb intake is very low, your glycogen stores are reduced, and your insulin levels decline, allowing fatty acids to be released from fat stores in your body.

To reach ketosis, you'll likely need to stay under 50 grams of net carbs per day, ideally below 20 grams. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.

• Avoid sugary and starchy foods: Bread, cakes, cookies, muffins, bagels, tortillas, pancakes, sugar, and most fruits and fruit juices.
• Focus on protein: Red meat, poultry, fish, and eggs are all excellent sources of protein that contain zero grams of carbs.
• Choose low-carb vegetables: Leafy greens, broccoli, cauliflower, tomatoes, and eggplant are examples of vegetables that contain 1-5 grams of net carbs per 100 grams.
• Opt for healthy fats: Natural fats like butter and olive oil contain zero grams of carbs and can help you feel full and satisfied.
• Stay hydrated: Drinking plenty of water can help flush out excess sodium and reduce bloating, which is common when first starting a low-carb diet.
• Be mindful of portion sizes: Even keto-friendly foods like nuts and dairy products can cause weight loss to stall if consumed in large quantities.

Consume more protein

Consuming more protein is an important aspect of the keto diet and can help accelerate weight loss. Here are some reasons why increasing protein intake is beneficial:

Reduces Hunger and Appetite

Protein has a satiating effect, making you feel fuller for longer. This can help reduce cravings and the desire to snack throughout the day and night. By curbing hunger, you are more likely to maintain a calorie deficit, which is crucial for weight loss.

Boosts Metabolism

Protein requires more energy to digest compared to carbohydrates or fats. This is known as the thermic effect of food. As a result, consuming more protein can increase your metabolism and calorie burning potential, aiding in weight loss.

Preserves Muscle Mass

When you are in a calorie deficit, your body can break down muscle tissue for energy. However, consuming adequate protein helps preserve muscle mass, ensuring that you lose primarily fat during weight loss. Maintaining muscle is essential for a higher metabolic rate and better overall health.

Increases Energy Levels

Following a keto diet can sometimes lead to reduced energy levels, especially in the initial stages. By consuming more protein, you can combat this fatigue and increase your energy levels. This is because protein provides the body with the amino acids needed to support various physiological processes and maintain optimal function.

Promotes Weight Loss Hormones

Protein has a direct impact on hormones that regulate hunger and weight loss. It reduces levels of the hunger hormone ghrelin while boosting appetite-suppressing hormones such as GLP-1, peptide YY, and cholecystokinin. This combination leads to reduced calorie intake and increased fat burning.

Try intermittent fasting

Intermittent fasting is a popular approach to dieting that focuses on when you eat, rather than what you eat. It is often combined with the keto diet, which is a high-fat, very low-carb diet.

Intermittent fasting involves eating only during a certain time window, usually eight hours, over a single day. For example, you might eat only between 9 a.m. and 5 p.m. and then fast for the remaining 16 hours. This is known as time-restricted eating.

There are other approaches to intermittent fasting, such as alternate-day fasting and whole-day fasting, which involve choosing two or more days a week where you limit yourself to 400 to 600 calories. The 5:2 diet is a popular version of this, where you eat normally for five days and then restrict your calories for two non-consecutive days.

Intermittent fasting can be an effective way to lose weight and may be easier to stick to than other diets as it doesn't require you to restrict what you eat, just when you eat. It has also been shown to have benefits for heart health, including reducing the risk of diabetes, high blood pressure, unhealthy blood lipid levels, and inflammation.

Combining intermittent fasting with the keto diet may be a good strategy to accelerate weight loss as it can help your body reach ketosis faster and may lead to greater fat loss. This is because intermittent fasting boosts metabolism and can help your body start using stored fat for fuel.

However, it is important to note that there is a lack of rigorous research on combining keto and intermittent fasting, and it may not be suitable for everyone. It is a very restrictive approach and can be difficult to stick to. It may also not be recommended for people with certain health conditions, such as diabetes, or for pregnant or breastfeeding women.

If you are considering trying intermittent fasting, especially in combination with the keto diet, be sure to consult your healthcare provider first to ensure it is safe and suitable for you.

Frequently asked questions