Keto Boost: Effective Weight Loss Strategies For Beginners

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein diet that has been proven to help people lose weight and improve health. It is a metabolic state in which the body burns fat for energy instead of glucose. While the keto diet is generally considered safe for most people in the short term, it may not be suitable for everyone. To maximise weight loss on keto, it is important to eat nutritious, whole foods, create a calorie deficit, get adequate sleep, reduce stress, be more active, and consume low-carb foods.

Achieving ketosis

To reach ketosis, you must drastically reduce your intake of carbohydrates. This means limiting your net carb intake to 20-50 grams per day, or 5-10% of your total calories. This is a very low amount of carbohydrates and can be challenging to achieve. It is important to read food labels and be aware of hidden carbs in sauces and dressings.

In addition to reducing carbs, you should also increase your intake of healthy fats to 55-60% of your daily calories. Good sources of healthy fats include fatty fish, olive oil, avocado oil, nuts, nut butter, and avocados.

Another way to help your body enter ketosis is to increase your physical activity. Exercise depletes your body's glycogen stores, which encourages your liver to increase its production of ketones. Working out in a fasted state can also help increase ketone levels.

It is also important to maintain adequate protein intake. While the amount of protein needed may vary, a standard recommendation is to consume about 1 gram of protein for every pound of body weight per day.

Finally, you can track your progress by testing your ketone levels using a breath meter, urine strips, or a blood ketone meter. These tools measure the different types of ketones: acetone, acetoacetate, and beta-hydroxybutyrate.

Eating too much protein

While the keto diet is primarily focused on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in achieving and maintaining ketosis. Eating too much protein can impair ketone production and even prevent your body from entering ketosis. This is because protein triggers the release of insulin, which decreases ketone production, and eating too much protein can elevate insulin levels to the point that you are "kicked out" of ketosis.

However, it's important to note that keeping protein consumption low is also not ideal. Protein is an essential macronutrient needed for various bodily processes, including muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids.

So, how much protein is optimal on a keto diet? The answer depends on several factors, including genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, current body composition, and body composition goals.

As a general guideline, sedentary individuals should consume 0.6-0.8g of protein per pound of lean body mass. Regularly active people should aim for 0.8-1.0g of protein per pound of lean body mass, while those who lift weights can increase their protein intake to 1.0-1.2g per pound of lean body mass.

It's worth noting that these are just estimates, and finding your ideal protein intake may require some experimentation and monitoring of ketone levels. Additionally, it's important to prioritize protein sources that are keto-friendly and healthy, such as fatty fish, shellfish, whole eggs, beef, pork, poultry, and dairy.

In conclusion, while eating too much protein can impact ketone production and potentially hinder weight loss on a keto diet, it's crucial to consume adequate protein to support overall health and well-being. Finding the right balance is key to achieving success on a keto diet.

Eating too many acceptable carbs

Acceptable carbs on the keto diet include nuts and dairy, which are high-fat, nutrient-dense foods. However, eating too many of these foods will prevent a person from achieving and maintaining ketosis. For example, while sugar alcohols are generally a good option for people on the keto diet as they provide sweetness without increasing net carbs, some sugar alcohols, like maltitol, can still affect blood sugar levels and prevent the body from entering ketosis.

To ensure they are adhering to the recommended carb range, people on the keto diet can use apps like MyFitnessPal to track their macronutrient intake. Home testing kits or breath analysers can also be used to check for ketones in the urine or breath, indicating that the body is in ketosis.

In addition to reducing carb intake, it is important for people on the keto diet to eat unprocessed, whole foods, such as full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. These foods provide essential nutrients and can help promote weight loss.

Not counting calories

While calorie counting is often touted as a surefire way to lose weight, it is not the only way. There are several methods to lose weight without counting calories, and these can be especially effective on a keto diet. Here are some tips to lose weight on a keto diet without counting calories:

• Eat a protein-rich breakfast: Eating eggs for breakfast instead of grain-based foods like bagels can help you feel fuller for longer and reduce your calorie intake throughout the day.
• Use smaller plates: Using smaller plates and bowls can trick your brain into thinking you are eating more, helping you feel satisfied with fewer calories.
• Increase protein intake: Eating more protein can reduce appetite, increase fat burning, and promote muscle growth. Protein boosts metabolism more than other macronutrients, and it also increases satiety.
• Choose low-calorie-dense foods: Opting for foods with a low calorie density, such as high-fibre vegetables and fruits, can help you feel fuller while consuming fewer calories.
• Cut down on carbs: Reducing your carbohydrate intake can lead to automatic weight loss without the need for calorie counting or portion control. This also helps lower insulin levels, reducing water weight.
• Get quality sleep and manage stress: Poor sleep and high-stress levels can disrupt hormones that regulate hunger and weight gain. Getting enough sleep and managing stress through self-care techniques can help keep your hormones in balance and reduce unnatural cravings.
• Practice mindful eating: Eating without distractions and paying attention to hunger and fullness signals can prevent mindless eating and reduce the risk of weight gain.
• Prioritize whole foods: Eating whole, unprocessed foods like avocados, olives, eggs, wild-caught fish, pasture-raised meats, healthy oils, and non-starchy vegetables can provide your body with the nutrients it needs while keeping you satisfied.
• Be mindful of portion sizes: While you don't need to count calories, being aware of your portion sizes is important. Keto recipes can be calorie-rich, so it's easy to overeat. Weighing and measuring your food for the first two weeks can help you get a better understanding of portion sizes.
• Intermittent fasting: If you're not seeing results, you might consider intermittent fasting, which involves eating within a specific schedule and fasting outside of that schedule.

Constant snacking

To counter this, it is recommended to opt for low-calorie snacks such as non-starchy vegetables or proteins. Examples include celery sticks, cherry tomatoes, hard-boiled eggs, and cucumber slices. These foods can help you feel full without consuming too many calories.

Additionally, it is important to be mindful of the types of snacks you choose. Even if they are keto-friendly, some snacks can be high in calories. For example, nuts, nut butter, cheese, and jerky are healthy options, but consuming large quantities can contribute to weight loss plateaus.

To maintain a calorie deficit, it is advisable to practice moderation and choose lower-calorie alternatives when snacking more than once a day. Planning your snacks and meals ahead of time can also help you make healthier choices and stick to your keto diet.

Frequently asked questions