Drop Weight Fast With Keto: Simple And Effective Strategies

The ketogenic diet is a popular way to lose weight fast. It involves eating a low-carb, high-fat diet, which puts the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While on the keto diet, it's important to drastically reduce your carbohydrate intake, typically to 30-50 grams per day, and increase your consumption of healthy fats and proteins. This diet can lead to rapid weight loss, especially in the first week, as the body sheds water weight. However, it's not suitable for everyone and should not be followed long-term without medical supervision. To maximise weight loss on the keto diet, it's recommended to incorporate physical activity, manage stress, get adequate sleep, and consume nutritious, whole foods.

Severely restrict carbs

Severely restricting carbs is a defining feature of the keto diet. The body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose. To achieve this, the keto diet recommends getting 80% of calories from fat, 15% from protein, and just 5% from carbs.

To severely restrict carbs, you should cut out foods like sweets, bread, pasta, fruit, whole grains, legumes, starchy vegetables, most dairy products, and some vegetables. This can be challenging, and you may experience "keto flu" symptoms like headaches, nausea, mood swings, and fatigue.

• Track your carb intake: Use apps like MyFitnessPal to monitor your macronutrients and learn how many servings of carbs you can have per day.
• Gradually reduce carbs: If you're new to keto, start by gradually reducing your carb intake over a few days or weeks. This can make the transition easier and help you stick to the diet.
• Choose healthy low-carb foods: Focus on unprocessed, whole foods like eggs, fish, meat, poultry, healthy fats (avocado, olive oil), and non-starchy vegetables (leafy greens, broccoli, peppers, mushrooms).
• Read labels and watch out for hidden carbs: Many processed foods, medications, and even some vegetables can contain more carbs than you realize. Peanut butter, processed meats, and some vegetables like squash can be high in carbs.
• Be mindful of portion sizes: Even keto-friendly foods can be high in calories, so watch your portion sizes to avoid consuming too many calories.
• Drink plenty of water: When you reduce carbs, your body releases water weight, so it's important to stay hydrated to avoid dehydration and constipation.
• Be consistent: Consistency is key to staying in ketosis. Even small amounts of carbs can kick you out of ketosis, so be mindful of your carb intake at every meal.
• Plan your meals: Planning your meals can help you stay on track and make it easier to stick to the keto diet.
• Avoid trigger foods and situations: Identify situations or foods that may tempt you to stray from your diet, and try to avoid them, especially in the initial stages.

Remember, severely restricting carbs can be challenging, and it's not recommended to stay on the keto diet indefinitely. Always consult your healthcare provider before starting any new diet, and be sure to rule out any underlying medical conditions that may affect your weight loss journey.

Eat plenty of protein

Eating plenty of protein is essential when following the keto diet. Firstly, protein is a vital nutrient that your body needs to survive and thrive. It also plays a crucial role in weight loss.

Protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied. This is known as the "thermic effect". Your body burns slightly more calories digesting protein compared to digesting fat or carbohydrates. Eating plenty of protein can also help you retain your all-important lean mass and prevent your metabolism from slowing down as you lose weight. Indeed, several systematic reviews of randomised controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.

It is recommended that you consume 1.2 to 2.0 grams of protein per kilogram of reference weight or ideal body weight per day. For example, a woman who currently weighs 170 pounds but has an ideal weight of 130 pounds should aim to eat 69 to 118 grams of protein per day.

Some high-protein foods include meat, fish, eggs, cheese, tofu, beans, chicken, and lean cuts of red meat.

Keep fat intake moderate

When you're trying to lose weight quickly on the keto diet, it's important to be mindful of your fat intake. While the keto diet is a high-fat, low-carb approach, eating excessive amounts of fat is not recommended and can even slow down your weight loss.

Choose Healthy Fats

Not all fats are created equal. Prioritize healthy fats such as avocado, olive oil, nuts, and full-fat dairy products. These foods provide essential nutrients and can help you feel more satisfied after meals. However, be mindful of your portion sizes to ensure you don't consume more fat than your body needs.

Avoid Fat Bombs and Similar Treats

Fat bombs and other high-fat treats can be tempting, but they often provide little nutritional value and can hinder your weight loss efforts. These treats usually contain large amounts of butter, heavy cream, or other fats and should be avoided or minimized.

Let Your Body Burn Stored Fat

Remember that the goal of the keto diet is to get your body into a state of ketosis, where it burns fat for energy instead of glucose. By eating excessive amounts of fat, you may be providing your body with more fat than it needs, slowing down weight loss. Let your body tap into its stored fat reserves by keeping your fat intake moderate.

Focus on Protein and Vegetables

In addition to keeping fat intake moderate, prioritize protein-rich foods and low-carb vegetables. These foods will help you feel full and satisfied while keeping your fat intake in check. Aim for a balance of healthy fats, protein, and fibrous vegetables at each meal.

Be Mindful of Calories

Even though the keto diet emphasizes fat intake, it's still important to be mindful of your overall calorie consumption. Eating too many calories, even from healthy fats, can hinder weight loss. Monitor your portion sizes and be aware of the calorie content of the foods you're consuming.

In summary, keeping your fat intake moderate while on the keto diet is important for achieving quick weight loss. Focus on healthy fats, prioritize protein and vegetables, and be mindful of your overall calorie intake. This approach will help you stay on track and maximize your weight loss results on the keto diet.

Consume leafy greens and non-starchy vegetables

Leafy greens and non-starchy vegetables are an essential part of the keto diet. They provide the body with antioxidant protection and fibre, while being low in carbohydrates.

When following the keto diet, it is recommended to consume 12-15g net carbs from vegetables each day. This means that vegetables will account for about half of your total net carb intake. To stay within this limit, it is best to focus on leafy salad greens and other non-starchy vegetables.

Some examples of keto-friendly leafy greens include spinach, kale, and lettuce. Spinach, for instance, has around 1 gram of carbs per cup, while kale has about 4.7 grams of net carbs per cup. These leafy greens can be eaten in salads, stir-fries, stews, or soups. For example, you can try creamed or sauteed spinach, or a homemade spinach and artichoke dip.

Other non-starchy vegetables that are good choices on the keto diet include zucchini, cucumbers, broccoli, Brussels sprouts, cabbage, celery, artichoke, asparagus, avocado, and cauliflower. These vegetables are low in carbohydrates and high in nutrients. For instance, a 100-gram serving of cooked Brussels sprouts provides 4.5 grams of net carbohydrates, while the same serving size of raw broccoli has around 4 grams. These vegetables can be prepared in a variety of ways and added to different dishes. For example, broccoli can be used as a replacement for traditional grain-based pasta or rice, or you can try cabbage in a stir-fry.

In addition to their nutritional benefits, consuming a diverse range of leafy greens and non-starchy vegetables can improve the health of your gut microbiome. This is because they are high in fibre and prebiotics, which promote the growth of beneficial bacteria in your digestive system.

When shopping for vegetables while on the keto diet, remember this rule of thumb: the best keto vegetables tend to grow above ground. Vegetables that grow underground, such as root vegetables, are usually higher in starch and should be limited or avoided.

Exercise regularly

Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet. Exercise is important for stimulating fat loss, and adopting an exercise routine benefits health in countless ways. For example, exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety and obesity.

Not only does engaging in physical activity burn calories, but it also helps build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.

Although starting an exercise routine can be difficult, especially for those new to working out, there are ways to make it easier. Creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that’s most convenient for your schedule.

Keep yourself motivated by storing a gym bag in your car for after work or by laying out exercise clothes before bed to keep you on task for early morning workouts.

Types of exercise

There are two types of exercise that are particularly beneficial for weight loss: aerobic activity and resistance training.

Aerobic activity

Aerobic activity includes exercises such as walking briskly, running, dancing, riding a bike, or swimming. These activities get your heart pumping and help to boost your metabolic rate. Aim to do some form of aerobic activity for 30 to 60 minutes on most days, if possible.

Resistance training

Resistance training includes exercises such as lifting weights, doing push-ups or performing other bodyweight exercises. This type of exercise helps to build and preserve muscle mass, which is important for maintaining a healthy metabolism. Aim to do resistance exercises for 15 to 30 minutes a few times a week.

Tips for staying active

• Start slowly and gradually increase the intensity and duration of your workouts over time.
• Find an activity you enjoy, such as dancing or swimming, and make it a regular part of your routine.
• Join a fitness class or group to stay motivated and accountable.
• Incorporate movement into your daily routine, such as taking the stairs instead of the elevator or walking during your lunch break.
• Set realistic goals and track your progress to stay motivated.
• Vary your workouts to avoid boredom and challenge your body in new ways.

Frequently asked questions