Keto Weight Loss: Doing It Right

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been proven to help people lose weight. The keto diet is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. On a keto diet, you cut back significantly on carbohydrates so that your body enters a metabolic state called ketosis, where it burns fat for fuel.

To reach ketosis, you need to limit your daily carbohydrate intake to fewer than 20 to 50 grams, depending on your body size. This is a highly individualized process, and some people need a more restricted diet to begin producing enough ketones. It typically takes two to four days to reach ketosis, when fat becomes a main source of energy.

There is evidence that ketogenic diets can help with weight loss. They may help you lose fat, preserve muscle mass, and improve many markers of disease. Some studies have suggested that a ketogenic diet may be more effective than a low-fat diet for weight loss, even when total calorie intake is matched.

However, the keto diet is restrictive and can be challenging to maintain. It may also be harmful if followed incorrectly or without proper supervision. It is important to consult a doctor or nutritionist before starting the keto diet to ensure it is safe and suitable for you.

Eat healthy fats and proteins

Eating healthy fats and proteins is a crucial part of the keto diet. Here are some tips and guidelines to help you incorporate these nutrients into your diet in a healthy way:

Choose Healthy Fats:

• Prioritize unsaturated fats, which have been linked to a reduced risk of mortality. Examples include avocados, avocado oil, nuts (such as walnuts, almonds, and Brazil nuts), seeds (like flax and pumpkin seeds), and olive oil.
• Oily fish, such as salmon, tuna, anchovies, and sardines, are excellent sources of healthy fats and omega-3 fatty acids.
• Coconut oil is a good option, despite being a source of saturated fat. It has been shown to increase HDL ("good") cholesterol, which can protect against heart disease.
• Avoid artificial trans fats, which are often found in highly refined oils and processed foods. These can increase the risk of heart disease.

Include High-Quality Proteins:

• Animal proteins like fish, shellfish, meat, and poultry are staple foods on the keto diet. They are low in carbs and provide essential nutrients like B vitamins and minerals.
• Eggs are an extremely healthy and versatile protein source. Make sure to eat the whole egg, as the yolk contains many important nutrients.
• Dairy products like cheese, plain Greek yogurt, and cottage cheese are also good options. They are high in fat and protein but should be consumed in moderation due to their carb content.
• When choosing meat, opt for grass-fed options whenever possible, as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA).
• Include plant-based proteins like nuts, seeds, and soy products to add variety to your diet.

Remember that the specific amounts of fats and proteins you need may vary depending on your individual goals and calorie intake. Aim for a balance that helps you feel satisfied and supports your overall health.

Avoid carbs

To lose weight on the keto diet, it is essential to avoid carbohydrates. Here are some tips to help you do that:

Understand the Basics

Firstly, it is important to understand what the keto diet entails. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, you need to reduce your carbohydrate intake to a minimum, typically below 50 grams per day, and sometimes even below 20 grams per day. This means avoiding sugary and starchy foods, including bread, pasta, rice, potatoes, and sugar itself. Instead, focus on protein-rich whole foods and vegetables, such as meat, seafood, eggs, cheese, and above-ground vegetables.

Plan Your Meals

Planning your meals is crucial when following the keto diet. By planning ahead, you can ensure that you are making nutritious choices and staying within the strict carbohydrate limits. Include plenty of leafy greens, non-starchy vegetables, and healthy fats like olive oil and avocado. Choose lean proteins such as chicken and fish, and be mindful of your portion sizes.

Be Mindful of Hidden Carbs

Carbohydrates can be sneaky and hide in places you might not expect. For example, milk contains carbohydrates, so it's best to opt for unsweetened almond or soy milk instead. Condiments, sauces, and even some vegetables like carrots and peas can also contain more carbs than you think. Always read nutrition labels and be aware of the carb content of the foods you're consuming.

Avoid Processed Foods

Processed foods, including snacks like chips and crackers, are often loaded with carbohydrates. They may also contain unhealthy fats and other undesirable ingredients. It's best to avoid these and opt for whole, unprocessed foods whenever possible. If you're craving something crunchy, try nuts or seeds instead.

Be Wary of Fruit

While fruit is undoubtedly healthy, most varieties are high in natural sugars and, therefore, carbohydrates. On the keto diet, it's best to avoid fruits like bananas, which contain more than 20 grams of net carbs per banana. If you really want to include fruit, opt for low-carb options like raspberries or strawberries in moderation.

Monitor your progress

Monitoring your progress is an important part of the keto diet. Here are some ways to do this:

Take Measurements and Photos

Take photos, measurements, and monitor your weight every three to four weeks. This will help you track your progress and see the changes in your body. It is recommended to take “before” pictures and measurements to establish a baseline and track your progress from there.

Track Ketone Levels

Monitoring your ketone levels is crucial to ensuring you are in ketosis and staying on track with your keto diet. You can test your ketone levels through blood, breath, or urine. Blood testing is the most accurate method, and a level above 0.5 mol/L indicates nutritional ketosis. Urine test strips are a less expensive option.

Monitor Calorie Intake and Macros

It is important to track your calorie intake and ensure you are in a calorie deficit to lose weight. You can use a keto calculator to figure out your personal keto macros and make it easier to stay within your desired ranges. Tracking your macronutrients is especially important in the beginning until you get a sense of how many grams of carbs, proteins, and fats are in the foods you eat regularly.

Check Cholesterol Levels Regularly

The keto diet may affect cholesterol levels differently for different people. While it may decrease cholesterol for some, it may increase it for others. Therefore, it is important to get your cholesterol checked regularly to ensure the diet is not negatively impacting your health.

Be Mindful of Dairy Consumption

Dairy products can affect weight loss, even if you are tolerating them well. Measure your ketone levels before and after consuming dairy to see how your body reacts. Stick to high-quality, organic, or pastured dairy products if possible.

Stay Consistent

Consistency is key to seeing results with the keto diet. It is important to stick with the diet and give your body time to adjust and respond to the changes. This means being mindful of your food choices, staying within your desired macronutrient ranges, and being patient as your body adapts.

Stay hydrated

Staying hydrated is crucial when following the keto diet, especially during the initial phase when your body is adjusting to the new way of eating. Here are some tips to ensure you stay hydrated while on the keto diet:

• Drink Plenty of Water: Water should be your primary beverage while on the keto diet. Aim to drink enough water throughout the day to stay properly hydrated. This is especially important as the keto diet can lead to increased urination, and you want to replace the fluids lost.
• Monitor Your Fluid Intake: Keep track of how much water you're drinking each day. There are many apps and tools available that can help you monitor your fluid intake and set reminders to ensure you're drinking enough.
• Include Electrolytes: Electrolytes such as sodium, potassium, and magnesium are important for maintaining proper fluid balance in the body. Include electrolyte-rich foods in your diet, such as bone broth, leafy greens, avocados, and nuts. You can also consider adding an electrolyte supplement to your routine if needed.
• Be Mindful of Diuretic Foods and Drinks: Certain foods and drinks can have a diuretic effect, which may contribute to fluid loss. Coffee, tea, and alcohol are known to have a diuretic effect, so it's important to moderate your intake and balance it with adequate water consumption.
• Listen to Your Body: Pay attention to the signals your body is giving you. Thirst is a natural indicator that you need to drink more fluids. Additionally, symptoms such as dry mouth, fatigue, and decreased urination may indicate that you need to increase your fluid intake.
• Start Slowly and Listen to Your Body: When beginning the keto diet, it's important to start slowly and listen to your body's needs. Some people may experience the "keto flu," which can include symptoms such as headache, fatigue, and decreased energy. Staying properly hydrated can help alleviate these symptoms and support your body during the transition.

Exercise

Exercising while on the keto diet can be challenging, especially in the beginning. The keto diet is low in carbohydrates, which are the body's main source of energy. Therefore, switching to a keto diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

How to Exercise on the Keto Diet

• Low-intensity exercises – It is recommended to focus on low-intensity exercises such as jogging, cycling, yoga, and rowing. These types of exercises are less likely to be affected by the keto diet and can help maximize the benefits of the diet.
• Avoid high-intensity exercises – High-intensity exercises, such as CrossFit or HIIT, are better avoided while on the keto diet as they rely on carbohydrates for fuel. Athletes and exercisers doing intense workouts are better off doing keto during their off-season or when performance is less of a focus.
• Be cautious at the start – When first starting the keto diet, it is recommended to avoid new, challenging workouts. The body is adjusting to using fat for fuel, which can cause a feeling of fogginess and reduced energy levels. It is important to listen to your body and adjust your workouts accordingly.
• Don't undereat – It is crucial to ensure you are consuming enough calories and not cutting them too strictly. People on keto tend to undereat due to the appetite-suppressing effect of the diet. Not consuming enough calories can affect your performance and results.
• Eat enough fat – Eating enough fat is key to reaping the benefits of keto. If you don't eat enough fat, you may feel extremely hungry and tired, and it will be challenging to maintain the diet. Aim for healthy fat sources such as grass-fed meats, fish, avocado, and coconut oil.
• Listen to your body – If you often feel tired, dizzy, or exhausted, your body might not be responding well to the low-carb diet. It is important to prioritize your health and well-being. Consider adding more carbs to your diet and see how your body reacts.
• Start with a workout schedule – Creating a workout schedule can help establish a healthy exercise habit. Aim for three to four days a week and choose a time that works best for you.
• Incorporate physical activity – Incorporating more physical activity is vital when trying to lose weight on a ketogenic diet. Exercise stimulates fat loss and provides countless health benefits, including lowering the risk of chronic conditions.
• Manage stress and sleep – Research shows that stress and lack of sleep can negatively impact weight loss. Chronic stress can lead to increased levels of the hormone cortisol, which encourages the body to store fat. Additionally, those who are chronically stressed often experience sleep deprivation, which can increase appetite.

Frequently asked questions