Ketosis For Weight Loss: A Guide To Getting Started

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a weight-loss strategy. The keto diet involves drastically reducing carbohydrate intake and increasing fat consumption, which causes the body to enter a metabolic state called ketosis, where it burns fat and produces ketones for energy instead of glucose from carbohydrates. This process can lead to weight loss, as the body uses fat as its primary fuel source. The keto diet typically consists of 70-80% fat, 5-10% carbohydrates, and 10-20% protein. While it may be effective for weight loss, there are also potential drawbacks and side effects, such as keto flu, which includes symptoms like fatigue and irritability. It is important to consult with a healthcare professional before starting any new diet, including the keto diet, to ensure it is safe and suitable for your individual needs.

Reduce your carbohydrate intake

To enter ketosis, you need to reduce your body's intake of glucose, which is produced from eating carbohydrates. In doing so, your body will start to burn fat and make ketones, which can be used for fuel.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day, which is less than the amount found in a medium plain bagel. This can be further restricted to 20 grams a day. To put this into context, three slices of bread, a cup of low-fat fruit yoghurt, or two small bananas would contain around 50 grams of carbohydrates.

The key to reducing your carbohydrate intake is to plan your meals in advance. This will make it easier to manage cravings and hunger pangs. It is also important to note that fruits are high in carbohydrates, so you should limit your intake.

A ketogenic diet does not completely cut out carbs, but you should be mindful of your intake and stick to the recommended amount.

Increase your physical activity

Physical activity is an important component of weight loss and weight maintenance. The amount of physical activity needed to lose weight and keep it off varies from person to person. However, engaging in regular physical activity is crucial for achieving and sustaining a healthy weight.

For overall health, adults need at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Moderate-intensity activities include brisk walking, light yard work, and casual biking, while vigorous-intensity activities include rollerblading, cross-country skiing, and most competitive sports.

To lose weight and maintain weight loss, a higher amount of physical activity is often required, especially if you are not also reducing your calorie intake. Aim for more than the recommended minimum amount of physical activity to enhance weight loss.

Longer and more frequent bouts of exercise have been shown to contribute to greater weight loss. Consistency is key, as it can be challenging to make up for missed workouts or periods of inactivity.

In addition to aerobic exercise, resistance training and flexibility exercises are important components of a well-rounded fitness routine. These types of exercises provide numerous health benefits, including improved muscular strength and bone mineral density.

When increasing your physical activity, it is important to start slowly and gradually increase the duration and intensity of your workouts to reduce the risk of injury. Consult with your healthcare provider before starting a new exercise routine, especially if you have any health concerns or conditions.

By incorporating a variety of exercises and consistently engaging in physical activity, you will not only enhance weight loss but also improve your overall health and well-being.

Fast for short periods

Intermittent fasting (IF) is a great way to get into ketosis. It involves eating within a specific time window, usually eight hours, and then fasting for the remaining 16 hours of the day. For instance, you could eat only between 9 a.m. and 5 p.m. and fast for the rest of the day.

In some controlled cases, doctors may recommend fasting periods of 24-48 hours, but this is not necessary for most people to reach ketosis. Intermittent fasting can also help manage obesity, diabetes, and cardiovascular disease, and may even protect against certain cancers and neurological disorders. However, more research is needed to confirm these benefits and the long-term safety and efficacy of IF.

Before trying IF, be sure to consult a doctor, as it is not suitable for everyone. For instance, people with diabetes should be cautious about fasting, as it can be dangerous if their insulin or blood sugar levels are not properly managed.

Consume more healthy fats

The ketogenic or "keto" diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It is also gaining popularity as a potential weight-loss strategy. The diet involves depriving the body of glucose, which is the main source of energy for all cells in the body, so that it burns fat instead of carbohydrates for fuel. This metabolic state is called ketosis.

When following a keto diet, it is important to remember that not all fats are created equal. Here are some tips and guidelines for consuming more healthy fats while on a keto diet:

• Avocados and avocado oil: Avocados are an excellent source of heart-healthy monounsaturated fatty acids, fiber, and essential vitamins and minerals. Enjoy avocados on their own, or add them to smoothies or salads. Drizzle avocado oil on grilled or steamed veggies, or use it in salad dressings.
• Nuts and seeds: Include a variety of nuts and seeds in your diet, such as pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts. They are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Carry mixed nuts to snack on, or add them to your salads and soups.
• Nut and seed butters: These offer the same benefits as whole nuts and seeds but in a more versatile form. Spread sunflower butter on keto crackers, or use almond butter as a dip for low-carb vegetables. Add nut butter to smoothies or use it as a base for energy bites.
• Flax seeds: Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. Add ground flax seeds to smoothies or sprinkle them on salads, soups, or keto yogurt parfaits.
• Hemp hearts: Hemp hearts are a nutrient-dense option, providing one of the few complete plant-based protein sources that contain all nine essential amino acids. They also pack a variety of vitamins and minerals. Sprinkle them on yogurt, salads, or roasted vegetables, or blend them into smoothies and soups.
• Chia seeds: Chia seeds are rich in healthy fats and fiber, making them perfect for a keto diet. They also contain plant compounds that may reduce inflammation and prevent chronic conditions such as cancer, heart disease, and diabetes. Chia seeds can be blended into smoothies or stirred into yogurt, soups, and salads.
• Olives and cold-pressed olive oil: Olives are loaded with heart-healthy fats and contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions. Olives make for a convenient snack, but they are also great tossed into salads or eaten as part of antipasti. Drizzle cold-pressed extra virgin olive oil over grilled or lightly sautéed veggies, or use it as a base for dressings or marinades.
• Coconuts and unrefined coconut oil: Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), which the body can easily absorb and use. Add unsweetened coconut flakes to homemade trail mix or smoothies, or use full-fat coconut milk to make curries or roast vegetables in coconut oil.
• Full-fat Greek yogurt: Although it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It is a great source of beneficial bacteria known as probiotics, which promote healthy digestive function. Eat Greek yogurt by itself or build a keto yogurt parfait with nuts, seeds, and cacao.
• Fatty fish: Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet. They are rich in high-quality protein and heart-healthy omega-3 fats, and certain types also provide a substantial dose of vitamin D. Bake or grill a filet of wild-caught, fatty fish, or use canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
• Eggs: Eggs are nutritious and versatile, making them an easy addition to a ketogenic diet. Make sure to eat the whole egg, as the yolk is rich in B vitamins and antioxidants that support eye health. Hard-boil a batch of eggs for snacks, or add a little mayonnaise and turn them into egg salad.
• Butter: Butter is carb-free and about 80% fat. It is also one of the richest food sources of butyrate, a type of short-chain fat that may play a significant role in promoting brain health. Roast or sauté vegetables in butter, spread it on keto-friendly muffins or pancakes, or rub it over a whole chicken before roasting.
• Cheese: Cheese is a good high-fat, low-carb option, and there are hundreds of varieties to choose from. Many types are good sources of protein and calcium, and certain fermented varieties like cheddar or gouda also provide probiotics. Enjoy slices of cheese with fresh veggie sticks, melt it over roasted or steamed vegetables, or add shredded cheese to salads or grilled meats.

When consuming healthy fats on a keto diet, it is important to remember that portions still matter. Even though fat is your body's main fuel source on a keto diet, it is advisable to spread out your fat intake throughout the day for balanced nutrition. Additionally, while some sources of fat are better for you than others, it is critical to fill your plate with the most wholesome options to successfully reach your health goals.

Test ketone levels

Testing your ketone levels is a good way to monitor your body's state of ketosis. This can be done by testing either your blood or urine. You can buy test strips to check your urine ketone levels at home, or some blood sugar meters can measure ketones in your blood.

If you are testing your blood, a reading between 0.5 and 3.0 (mmol/L) indicates that you are in nutritional ketosis. If your reading is above 3.0 (mmol/L), you are at high risk of ketoacidosis, which is dangerous and requires immediate medical attention. If you are diabetic, a reading between 1.6 and 3 (mmol/L) indicates some risk of ketoacidosis, and you should consult your doctor.

If you are testing your urine, a light purple colour on the test strip indicates ketosis, while a darker purple shade suggests higher levels of ketosis.

It is important to know how and when to test your ketone levels, so be sure to consult your doctor or a diabetes instructor before starting.

Frequently asked questions