Lose Weight Fast With Keto: A Quick-Start Guide

The ketogenic diet is a popular weight-loss strategy that involves eating a high-fat, low-carb diet to force the body to use ketone bodies for energy production instead of glucose. This metabolic state is called ketosis, and it usually takes several days to achieve it. The speed of weight loss depends on individual factors such as metabolism, fitness level, and strict adherence to the diet. While it can be challenging to adjust to, many people find success with keto due to its appetite-suppressing effects and the ability to eat traditionally off-limits foods. However, it's important to note that keto may not be suitable for everyone, especially those with certain health conditions, and it's always recommended to consult a doctor before starting any new diet.

Eat more healthy fats like coconut oil, avocado, and MCT oil

The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. On this diet, your body enters ketosis, a metabolic state in which you burn fat for fuel instead of carbohydrates. This process may help stabilise your blood sugar levels and lead to weight loss.

Coconut oil, avocado, and MCT oil are all keto-friendly and can be incorporated into your diet in several ways.

Coconut Oil

Coconut oil is suitable for the keto diet as it is pure fat, containing no carbohydrates. It also contains saturated fats, most of which are medium-chain triglycerides (MCTs), a type of fat that may boost fat burning. It is best suited for baking and pan-frying, and virgin coconut oil has a mild coconut flavour that may affect the taste of your dish. For a more neutral taste, refined coconut oil can be used. However, it is a very calorie-rich food, packing 120 calories per tablespoon, so it should be consumed in moderation, especially if your primary goal is weight loss.

Avocado

Avocados are another keto-friendly food due to their high healthy fat content. They contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per serving, with one-third of an avocado providing 8 grams of total fat and 6 grams of healthy fats, along with only 4 grams of carbohydrates. They are also a good source of fibre and can be eaten alone or included in various dishes such as salads, soups, desserts, sauces, and guacamole. As the predominant fat in avocados is unsaturated, they are a great substitute for foods high in saturated fat, such as butter and other full-fat spreads.

MCT Oil

MCT oil is a supplement that has become popular among athletes and bodybuilders. It is sourced from coconut oil or palm kernel oil and can be used as a quick energy source, possibly aiding in weight loss. The body absorbs MCTs more rapidly than long-chain triglycerides, and they can be used as an immediate source of energy or converted into ketones. Some studies suggest that MCT oil could promote the release of hormones that help people feel full, leading to a lower calorie intake. However, other studies have found no link between MCTs and appetite-related hormones.

While MCT oil may offer benefits for weight loss and fat loss, it is important to note that high doses may increase the amount of fat in the liver in the long term. Additionally, consuming too much MCT oil can lead to digestive side effects such as abdominal cramping, diarrhoea, and bloating. Therefore, it is recommended to start with smaller amounts and gradually increase intake over time.

Cut out grains, candy, and sugary drinks

To lose weight fast on a keto diet, it is important to understand what the keto diet is and how it works. The keto diet is a low-carb, high-fat diet that forces your body to use ketone bodies for energy production instead of glucose. This metabolic state, called ketosis, usually takes several days to achieve and requires limiting your daily carbohydrate intake to 20-50 grams.

One of the key components of the keto diet is cutting out grains, candy, and sugary drinks. Here are some detailed instructions and tips to help you cut out these food items:

Grains:

• Completely eliminate grains from your diet, including wheat, rice, oats, and barley. This means avoiding bread, pasta, cereals, and baked goods made with these grains.
• Opt for grain-free alternatives like almond flour or coconut flour if you want to bake your own keto-friendly bread or pastries.
• Be mindful of hidden grains in processed foods and condiments. Read labels carefully to identify any grain-based ingredients.

Candy:

• Avoid traditional candies as they are usually loaded with carbohydrates and sugar. A single Milky Way bar, for example, contains 37 grams of carbs, which is more than the daily carb limit on a keto diet.
• Opt for keto-friendly candies that are sweetened with zero-calorie or low-impact sweeteners like stevia, monk fruit, erythritol, or allulose. These sweeteners have minimal effects on your blood sugar levels.
• Be cautious of sugar alcohols like maltitol, which can still impact your blood sugar and cause digestive issues when consumed in excess.
• If you have a sweet tooth, consider making your own keto candy at home using sugar-free recipes. This gives you control over the ingredients and helps you save money.

Sugary Drinks:

• Avoid soft drinks, fruit juices, and other beverages loaded with sugar or artificial sweeteners. Even some diet sodas may contain artificial sweeteners that can harm your gut health and increase sugar cravings.
• Opt for keto-friendly drinks like tea, coffee, herbal infusions, and sparkling water. You can add healthy fats like heavy cream or plant-based creamers to your tea or coffee for a more indulgent treat.
• If you're craving something fruity, try infusing your water with lemon or lime slices, or opt for low-carb vegetable juices.
• When it comes to alcohol, choose low-carb options like hard liquor (vodka, whiskey, rum, tequila) or low-carb beer. Avoid mixed drinks and be cautious of flavored liquors, as they often contain added sugars.

Remember, the key to success on the keto diet is consistency. Cutting out grains, candy, and sugary drinks is an important step, but make sure to combine it with a well-balanced keto meal plan and regular physical activity for the best results.

Eat fewer fruits and vegetables

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as fuel instead of carbohydrates.

To consume fewer carbs, you need to cut grains, candy, and sugary soft drinks from your diet. You also need to eat fewer fruits and veggies.

Fruits

Most fruits are too high in carbs to eat on the keto diet. However, berries are an exception. Strawberries, raspberries, blueberries, and blackberries are low in carbs and high in fiber. While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets.

Vegetables

Your vegetable consumption should be restricted to leafy greens, cauliflower, broccoli, asparagus, cucumbers, celery, and a few other options.

Vegetables with a very low carb content include:

• Asparagus: 3.88 g of carbs in 100 g of asparagus
• Celery: 2.97 g of carbs per 100 g
• Tomatoes: One cherry tomato contains under 1 g of carbs, and one 60-g Italian tomato contains 2.33 g of carbs
• Spinach
• Iceberg lettuce: 2.92 g of carbs per 100 g
• Mushrooms: 3.26 g of carbs per 100 g
• Cucumber
• Zucchini

Tips

• To make the carb content lower, peel the cucumber before eating it.
• Make zucchini noodles as a low-carb alternative to pasta dishes.
• Steam or sautee asparagus for inclusion in a wide range of dishes.
• Pair mushrooms with egg whites to make a keto-friendly omelet.
• Combine plain Greek yogurt with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Consume more protein, like beef, bacon, and pork

Consuming more protein is a crucial part of the keto diet. When following a keto diet, it is important to ensure that your protein sources are rich in saturated fat, such as beef, bacon, and pork.

Beef is an excellent source of protein and provides all the essential amino acids needed to support an active lifestyle and a healthy life. A 3-ounce cooked serving of beef provides about half of the daily recommended protein intake. When choosing beef, opt for leaner cuts such as sirloin steak, top round, or loin, which have a lower amount of saturated fat. If you're buying from a butcher, look for cuts with less fat marbling and trim any excess fat before eating.

Bacon is another good source of protein, but it is important to note that it falls under the category of processed meat, which has been linked to an increased risk of certain types of cancer. Therefore, it should be consumed in moderation as part of a balanced diet.

Pork is also a high-protein food, providing numerous essential nutrients. Tenderloin is one of the leanest cuts of pork available, making it a great option for those watching their fat intake. When choosing pork products, be mindful of the high amounts of added sodium in processed options like bacon and sausage.

In addition to these animal-based sources, you can also increase your protein intake by incorporating plant-based options such as beans, peas, and nuts into your diet. These alternatives offer not only a good amount of protein but also fiber, healthy fats, and micronutrients.

It is important to remember that the key to successful weight loss on the keto diet is not just increasing protein intake but also maintaining a caloric deficit and ensuring your body enters a state of ketosis. This means keeping your carbohydrate intake very low, typically between 20-50 grams per day, and allowing your body to switch from burning glucose to burning fat for energy.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. It is a popular weight loss technique and can be combined with the keto diet.

There are several ways to do intermittent fasting, including the 5:2 method, alternate-day fasting, and time-restricted eating. The 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day, is one of the most popular types of intermittent fasting.

Combining intermittent fasting with the keto diet may help you reach ketosis faster and lead to greater fat loss. Intermittent fasting boosts metabolism and promotes thermogenesis, or heat production, which can help your body utilise stubborn fat stores. It can also reduce hunger and promote feelings of fullness, aiding in weight loss.

However, combining these two methods may not be suitable for everyone. Pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. People with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination.

Additionally, it is important to note that there is limited research on the combined approach of intermittent fasting and the keto diet for weight loss. While it may make sense to pair the two methods, the lack of rigorous research means it is advisable to consult a healthcare professional before starting this restrictive diet plan.

Frequently asked questions