Keto Weight Loss: Strategies For Maximizing Results

The ketogenic diet is a low-carb, high-fat diet that has gained popularity as a way to lose weight. It has been shown to be effective for weight loss and has many health benefits, including improved skin, better mood and cognition, and increased energy levels. To boost weight loss on a keto diet, it is important to achieve a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This can be done by reducing carbohydrate intake and replacing it with healthy fats. Additionally, supplements such as MCT oil, exogenous ketones, and electrolytes can enhance weight loss results. Maintaining a consistent exercise routine and getting regular sleep are also important factors in boosting keto weight loss.

Eat more healthy fats

The keto diet is a high-fat, low-carb diet that can be challenging to stick to. However, it can be very effective for weight loss and has other health benefits. To eat more healthy fats on the keto diet, you can include the following in your meals:

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy fats, fiber, and essential vitamins and minerals. Avocado oil is also a healthy choice and can be used in cooking or as a base for salad dressings.

Nuts and Nut Butters

Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all good choices for the keto diet. Nut butters, such as almond or sunflower butter, offer similar benefits and can be used in a variety of ways.

Seeds

Flax seeds, hemp seeds, and chia seeds are excellent sources of healthy fats, fiber, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or used in baking.

Oily Fish

Fatty fish like salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats. They are also a good source of vitamin D, which is important for immune function and bone health.

Olive Oil

Olive oil is a well-known source of healthy fats and has been shown to have impressive benefits for heart health. It is a good choice for low-heat cooking or can be added to dishes after cooking.

Coconut Oil

Coconut oil is a popular choice for the keto diet as it is a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. It may also aid in weight loss by being more likely to be burned as energy rather than stored as fat.

Full-Fat Dairy

Full-fat Greek yogurt, cottage cheese, cream, and butter are all suitable for the keto diet in moderation. They are high in fat and have other nutritional benefits, such as protein and calcium.

Eggs

Eggs are a versatile and nutritious source of healthy fats, containing less than 1 gram of carbs and about 6 grams of protein each. It is important to eat the whole egg, as the yolk contains most of the egg's nutrients, including antioxidants that support eye health.

Cheese

Cheese is another good option for the keto diet, as it is low in carbs and high in fat and protein. It also contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It can be an effective tool for weight loss when combined with the keto diet. Here's how to try it:

Choose a Fasting Method

There are several popular intermittent fasting methods to choose from. The 16/8 method involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Another popular method is the 5:2 method, where you eat normally for five days and restrict calories for two non-consecutive days. You can also try alternate-day fasting or whole-day fasting, where you significantly reduce your calorie intake for one or two days each week.

Understand the Benefits

Intermittent fasting may help your body reach ketosis faster than with the keto diet alone. This is because your body, when fasting, shifts its fuel source from carbohydrates to fats, which aligns with the keto diet's focus on fat burning. Intermittent fasting can also boost metabolism and promote the burning of stubborn fat stores, leading to increased fat loss. Additionally, it may help preserve muscle mass, improve energy levels, and reduce hunger, making it easier to stick to your keto diet.

Know the Precautions

Combining keto with intermittent fasting is generally safe for most people. However, it is not recommended for pregnant or breastfeeding women or those with a history of disordered eating. If you have certain health conditions, such as diabetes or heart disease, consult your doctor before trying this combination. It may also be challenging for some people to adhere to both the dietary restrictions of keto and the confined eating window of intermittent fasting.

Plan Your Meals

When following a keto diet with intermittent fasting, it's essential to plan your meals carefully. Focus on eating high-fat foods and aim for 20-50 grams of net carbs (carbs minus fiber) each day. Prioritize healthy fats like avocados, olive oil, grass-fed beef, and bacon. You can also include moderate amounts of protein. Avoid most carbohydrates, even healthy options like whole grains and fruits.

Monitor Your Progress

Be sure to monitor your progress and overall health while following this combined approach. Consult with your healthcare team to ensure this eating plan is safe and suitable for you. They can also help adjust any medications you're taking to increase your chances of success. Remember that combining keto with intermittent fasting is restrictive, and it may not be necessary or suitable for everyone.

Consume more salt

Consuming more salt is an important aspect of the keto diet, and there are several reasons why this is the case. Firstly, the keto diet is a low-carb, high-fat diet that can lead to a state of nutritional ketosis, where the body burns fat and ketones for energy instead of glucose. This shift in metabolism can result in increased loss of electrolytes through the kidneys, which is why it is crucial to increase salt intake to prevent a sodium deficiency.

Dr. Anna Barnwell, a member of the clinical team at Virta Health, recommends that those on the keto diet consume close to 5,000 milligrams (5 grams) of sodium, which equates to about 12 grams of salt. This is significantly higher than the US dietary guidelines, which suggest a limit of 2,300 milligrams of sodium per day. However, during ketosis, the kidneys excrete a large amount of sodium, hence the need for a higher intake to avoid a deficiency.

Not consuming enough salt on the keto diet can lead to side effects commonly known as "keto flu," including headaches, fatigue, and constipation. To avoid these symptoms, it is recommended to salt your food to taste and consume broth or bouillon daily. Additionally, paying attention to your body and increasing salt intake if you experience symptoms of salt deficiency, such as feeling tired or dizzy, can be beneficial.

It is worth noting that while salt is essential, it should be sourced healthily. Sea salt and Himalayan pink salt are recommended due to their mineral content and lack of environmental pollutants. Furthermore, lite salt, a mixture of sodium and potassium, can be beneficial for those on the keto diet as it provides two vital electrolytes in one shot.

In conclusion, while the keto diet is known for its high-fat requirements, ensuring adequate salt intake is crucial to avoid negative side effects and support overall health during ketosis.

Exercise regularly

Exercising while on the keto diet can be intimidating, but it is not only good for you, but it can also improve your keto diet results. Once your body has adjusted to being in ketosis, exercising on keto with the right workout routine, supplementation, carbohydrate consumption, and self-monitoring can maximize your weight loss results, increase muscle mass, and give you a long-lasting energy boost.

Ease into Your Workout Routine

When you start keto, your body goes through a significant metabolic adjustment phase where your body is switching from burning glucose as its primary fuel source to ketones. This adjustment is called the keto flu and while each person is different, the average adjustment period can take anywhere from one to three weeks. During this time, you may feel sluggish and less energized than usual. This is normal, so listen to your body, scale your workouts accordingly, and know that it gets easier and more enjoyable once your body adjusts to ketosis!

Choose a Keto-Friendly Pre-Workout

It is essential to use a pre-workout supplement that’s keto-friendly, but it can be challenging since most products on the market tend to be loaded with sugar (which can kick you out of ketosis). Pure C8 MCT oil is one of the best keto-friendly pre-workouts because its energy-boosting, metabolism-enhancing benefits help to increase efficiency while exercising on keto. When taken 30-60 minutes before a workout, your body rapidly digests C8 MCTs and converts them into ketones for long-lasting energy, a better workout, and ultimately, maximum results.

Opt for Strength Training Over HIIT Workouts

Aerobic exercise (aka low-intensity, steady-state cardio activities) is the best type of workout when on the keto diet. This includes strength training, yoga, and stability training. The body uses fat as its primary energy source during lower-intensity aerobic workouts, and since the body is fat-adapted while in a state of ketosis, you’ll reap even more weight loss benefits.

Anaerobic exercises, such as CrossFit, sprinting, and HIIT, require large bursts of fuel from glycogen (a type of sugar that stores energy). On the other hand, a low-carb and low-sugar keto diet is not suited for these types of exercises as it will result in decreased performance. A recent study from Saint Louis University found that the keto diet significantly decreased performance in anaerobic exercises due to low glycogen levels.

If You Are Doing High-Intensity Workouts, Boost Your Carb Intake

While a standard keto diet may not sustain a high-intensity workout routine, there is a way around it with a targeted keto approach. While a standard keto dieter consumes anywhere between 20 to 40 grams of net carbs per day, a keto dieter with a very active lifestyle can simply consume an additional 15-30 grams net carbs from simple carbohydrates (like fruit) 30-60 minutes before a high-intensity workout. Eating carbs directly before an intense workout allows the body to fuel your muscles with enough glycogen during and after your training for a great workout.

Make Sure You’re Eating Enough (Especially Fat)

When engaging in a consistent exercise routine, it’s essential to nourish your body with quality foods to properly fuel your workouts, help you develop lean muscle mass, and support fast recovery. It’s common to overlook micronutrients on the heavily macro-focused keto diet. To help you get your daily nutrients in, MCT oil, fresh fish, omega 3, avocado, and quality meats are some examples of healthy options that offer your body clean fats, important vitamins, and minerals to help you feel your best.

Listen to Your Body

One advantage of the keto diet is that you can create your own experience according to what works best for you. Combining a clean keto approach with your preferred workout can accelerate weight loss and increase your overall energy while promoting a healthy lifestyle, but there’s no “one size fits all” template. If you’re following the keto diet and regularly exercising, yet experiencing subpar energy levels or halted weight loss, these may be signs from your body that your workouts aren’t serving you as they should. In that case, consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workout before intense training.

Drink more water

Drinking enough water is vital for good health, and it becomes even more important when you're on the keto diet. Here's why:

Prevent Dehydration

The keto diet is a low-carb, high-fat diet that can lead to mild dehydration if you don't drink enough water. This is because low-carb diets tend to retain less water, and you'll lose more fluids through urination compared to other diets. Dehydration can cause unpleasant symptoms like headaches, fatigue, dizziness, and nausea, commonly known as the "keto flu."

Break Down Fatty Acids

When your body is in ketosis, it burns stored fat instead of glucose for energy. To break down these fatty acids, your body needs more water molecules compared to breaking down proteins and carbohydrates. Drinking plenty of water helps your body break down fat more efficiently, giving you a boost of energy without the sluggish feeling.

Reduce Appetite and Cravings

Drinking water can be an effective way to curb your appetite and reduce cravings. Sometimes, the feeling of thirst can be mistaken for hunger. So, before reaching for a snack, try drinking a glass of water to see if it satisfies your hunger. Additionally, adding a pinch of salt or a keto-friendly sweetener to your water can help satisfy your salt or sugar cravings while also providing essential electrolytes.

Lower Stress on Kidneys

The keto diet shifts your body's main source of energy from glucose to ketones, which are more acidic. Drinking an adequate amount of water helps dilute the acidity of ketones, reducing the stress on your kidneys.

The amount of water you need depends on various factors, including your body weight, age, activity level, and climate. A general guideline is to drink between 64-128 ounces of water per day, with men needing slightly more than women. However, it's important to listen to your body and drink when you feel thirsty. You can also calculate your personal recommended water intake based on your weight, age, and activity level using online calculators.

Tips to Stay Hydrated

• Incorporate water-rich foods into your diet, such as dark leafy greens, avocado, and bone broth.
• Drink carbonated water, herbal teas, or coffee (in moderation to avoid excess caffeine intake).
• Consume plenty of electrolytes by adding salt to your water or eating potassium-rich foods like leafy greens.
• Listen to your body and drink when you feel thirsty.

Frequently asked questions