The keto diet is a low-carb, high-fat diet that has become increasingly popular for weight loss. The diet works by restricting carbohydrates, which are broken down into glucose by the body and used for energy. By reducing carbohydrate intake, the body enters a state of ketosis, where it becomes very efficient at burning fat for energy instead of glucose. While the keto diet can be effective for weight loss, it is not suitable for everyone and may be challenging to maintain. It is important to note that individual results may vary, and there is no one-size-fits-all solution for weight loss.
Eat more protein
Eating more protein is an important part of the keto diet, but it's important to not overdo it. Protein should be consumed in moderate to high amounts, with around 30% of your calories coming from protein. This is because, if you eat too much protein, your body will convert the excess amino acids into glucose, which becomes the primary source of energy for your body, instead of burning fat.
On the other hand, not eating enough protein can cause you to burn muscle instead of fat. This is because protein is essential for preserving and building lean muscle. Therefore, it is recommended that those who exercise should consume between 0.8g and 1.0g of protein per lean pound of body mass per day. For sedentary individuals, a range of 0.6g to 0.8g of protein per lean pound of body mass is sufficient.
It is also important to spread your protein intake out evenly throughout the day. This is because consuming too much protein in one sitting can decrease your levels of ketosis. Additionally, consider consuming more protein before and/or after your workouts, as this is less likely to spike insulin levels and reduce ketone levels.
In addition to eating the right amount of protein, there are other things to keep in mind to maximise weight loss on a keto diet. Firstly, it is crucial to restrict your carbohydrate intake. Carbohydrates should make up no more than 10% of your daily calorie intake, which equates to around 20 to 50 grams of carbs per day for someone on a 2,000-calorie diet. This restriction of carbohydrates is what triggers ketosis, where your body uses fat instead of glucose for energy.
Another important factor is your calorie intake. To lose weight, you need to be in a calorie deficit, meaning you are consuming fewer calories than you burn. You can achieve this by eating a moderate amount of calories and increasing the amount of exercise you do. However, be careful not to restrict your calories too much, as this can slow down your metabolism and make long-term fat loss more difficult.
Finally, it is beneficial to incorporate intermittent fasting into your routine. This involves compressing your feeding window every day or every week, which reduces the likelihood of overeating and hastens the fat-adaptation process.
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Eat fewer acceptable carbs
The keto diet is a low-carb, high-fat diet that can be effective for weight loss. The diet typically recommends that 5-10% of a person's daily calorie intake should come from carbohydrates, which equates to 20-50 grams of carbs per day for someone on a 2000-calorie diet.
However, some people may find that they need to eat even fewer carbs to achieve their weight loss goals. Here are some tips to help you eat fewer acceptable carbs while on the keto diet:
- Monitor your carb intake: Keep track of how many carbs you are consuming each day. This will help you stay within the recommended range and ensure you are not exceeding your carb limit. You can use apps or food journals to track your carb intake.
- Choose the right carbs: Not all carbs are created equal. Focus on choosing carbs that are high in fibre, as they will keep you feeling full for longer and aid in digestion. Examples include non-starchy vegetables like broccoli, cauliflower, and leafy greens.
- Avoid hidden carbs: Be mindful of hidden carbs in certain foods, such as salad dressings, sauces, and even some vegetables. These hidden carbs can add up quickly and hinder your weight loss efforts.
- Limit nuts and dairy: While nuts and dairy are acceptable on the keto diet, they are also high in carbs. Consume these foods in moderation to avoid exceeding your carb limit.
- Read labels carefully: When purchasing packaged foods, read the nutrition labels carefully to check the carb content. Look for products with minimal or no added sugars, as these can increase your carb intake.
- Plan your meals: Planning your meals in advance can help you make better carb choices and ensure you stay within your daily limit.
- Be mindful of portion sizes: Even keto-friendly carbs should be consumed in moderation. Pay attention to portion sizes to avoid overeating carbs.
- Consider intermittent fasting: Intermittent fasting can help reduce your overall carb intake by limiting the number of meals you eat throughout the day. Popular forms of intermittent fasting include the 16/8 method (16 hours of fasting, 8-hour eating window) and OMAD (one meal a day).
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Count calories
Counting calories is an important part of losing weight on the keto diet. While the keto diet is a low-carb, high-fat diet, it is still possible to overeat and not lose weight. Therefore, it is important to track the number of calories consumed to ensure a calorie deficit.
A calorie deficit means consuming fewer calories than your body needs to maintain its weight. This can be achieved by eating less or exercising more. A mild calorie deficit of around 5-10% fewer calories than you expend is recommended. For example, if you are eating 2000 calories per day and are not losing weight, try cutting down to 1900 calories.
There are several ways to track your calorie intake. You can use a calorie-tracking app, such as MyFitnessPal or Cronometer, which will allow you to track your macronutrient consumption and ensure you are staying within your calorie limit. Alternatively, you can use a food journal to write down everything you eat and drink throughout the day, being mindful of hidden carbs in sauces, dressings, and vegetables.
It is important to note that not all calories are equal. The keto diet is based on the principle of consuming low-carb, high-fat foods. This means that the majority of your calories should come from fat, with protein making up a moderate amount, and carbohydrates limited to 5-10% of your daily calorie intake.
To ensure you are getting enough fat, include fatty foods such as meat, avocados, vegetable oils, nuts, and dairy in your diet. For carbohydrates, focus on high-fibre options such as broccoli, cauliflower, spinach, and other low-carb vegetables, as these will fill you up for longer.
In addition to tracking your calorie intake, it is also important to be mindful of your portion sizes. Even if you are eating keto-friendly foods, overeating can prevent weight loss. Therefore, stick to recommended serving sizes and be mindful of your hunger cues to avoid overeating.
By counting calories and ensuring a calorie deficit, you will be able to maximise your weight loss on the keto diet.
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Limit snacks
Snacking is one of the main reasons people don't lose weight on the keto diet. While it is possible to snack on the keto diet, it's important to be mindful of what and how much you're eating. Here are some tips to help you limit your snacks and maximise your weight loss:
- Plan your snacks: decide what you will eat and when. This will help you avoid making impulsive food choices that may not align with your keto diet.
- Choose the right snacks: opt for snacks that are high in healthy fats and low in carbs, such as nuts, hard-boiled eggs, cheese, avocado, and olive oil.
- Be mindful of portion sizes: even keto-friendly snacks can contribute to weight gain if consumed in large quantities. Stick to recommended portion sizes to keep your calorie intake in check.
- Avoid constant snacking: try to limit snacking to once or twice a day. Constant snacking can increase your calorie intake and hinder weight loss.
- Prioritise sleep: getting enough sleep is crucial for weight loss. When you're well-rested, you're less likely to experience hunger and cravings, which can lead to excessive snacking.
- Practice intermittent fasting: by compressing your feeding window, you can reduce the chances of overeating and accelerate the fat-burning process.
- Stay hydrated: drinking plenty of water can help you feel full and reduce the urge to snack.
- Manage stress: stress can impact your weight and trigger unhealthy food cravings. Find healthy ways to manage your stress, such as yoga or meditation.
- Track your progress: use a food journal or an app to track your food intake and weight loss progress. This will help you identify any snacking habits that may be hindering your weight loss.
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Exercise more
Exercise is an important component of a healthy lifestyle, and it can also help to stimulate the body's metabolism and burn calories. Exercise may be especially important for those on a keto diet, as the high-fat foods consumed on this diet are calorie-dense. Burning calories through exercise can help a person reach their desired weight.
- Ease into your workout routine: When starting the keto diet, your body goes through a metabolic adjustment phase, switching from burning glucose to burning ketones as its primary fuel source. This adjustment period can take anywhere from one to three weeks, and you may feel sluggish during this time. Listen to your body and scale your workouts accordingly.
- Choose a keto-friendly pre-workout supplement: Most pre-workout supplements on the market are loaded with sugar, which can kick you out of ketosis. Pure C8 MCT oil is a good keto-friendly option as it provides a long-lasting energy boost and enhances metabolism.
- Opt for strength training over high-intensity interval training (HIIT): During ketosis, the body uses fat as its primary energy source. Strength training, yoga, and stability training are lower-intensity aerobic workouts that use fat as energy, so you will reap more weight loss benefits from these types of exercises. In contrast, HIIT workouts require large bursts of fuel from glycogen, which the keto diet does not provide. If you do choose to do HIIT workouts, consider boosting your carb intake by consuming an additional 15-30 grams of net carbs from simple carbohydrates (like fruit) 30-60 minutes before your workout.
- Make sure you're eating enough, especially fat: It's important to nourish your body with quality foods to properly fuel your workouts and support recovery. On the keto diet, it's easy to overlook micronutrients, so be sure to include MCT oil, fresh fish, omega 3, avocado, and quality meats in your diet to get enough clean fats, vitamins, and minerals.
- Listen to your body: There is no one-size-fits-all approach to keto and exercise. If you're regularly exercising and eating a keto diet but experiencing low energy levels or halted weight loss, these may be signs that your workouts aren't serving you as they should. Consider adjusting your workout routine, eating more nutrient-dense foods, or adding more carbs before your workouts.
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Frequently asked questions
It's a common misconception that a keto diet is low in protein. However, it's important to eat enough protein to preserve muscle mass. If you exercise, aim for 0.8g-1.0g of protein per lean pound of body mass per day. If you're sedentary, 0.6g-0.8g per lean pound of body mass is sufficient.
Prioritise fatty seafood, meats, oily and fatty foods, full-fat dairy, low-carb vegetables, nuts, berries, and certain beverages like black coffee and tea.
Most fruits, grains, legumes, starches, sugar and sweeteners, sugary snacks, and low-fat dairy products.
On average, you can expect to lose 1-2 pounds per week, but this will depend on factors like your calorie deficit, health status, body composition, and daily habits.