Keto Weight Loss: Maximizing Results With Exercise

Losing weight is a common goal, and there are many strategies to achieve it. Two popular methods are the keto diet and exercise. The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of glucose. This can lead to weight loss, but it's important to do it correctly and ensure adequate nutrient intake. Exercise is another crucial component of weight loss, as it increases calorie burn and offers other health benefits. Various exercises like walking, jogging, cycling, swimming, and strength training can support weight loss efforts. Combining a well-planned keto diet with regular exercise can be an effective approach to losing weight and improving overall health.

Achieving ketosis

Reduce Carbohydrate Intake

Lowering your carbohydrate consumption is crucial for entering ketosis. Typically, aim for 20-50 grams of carbs per day, but this may vary depending on individual factors. Some people might need to restrict their carb intake even further to induce ketosis. This reduction in carbs forces your body to use fat as its primary energy source.

Increase Physical Activity

Exercising more can help deplete your body's glycogen stores, which are normally replenished by eating carbohydrates. When you minimise your carb intake, your body turns to fat as an alternative fuel source, increasing ketone production. Working out in a fasted state can further boost ketone levels.

Intermittent Fasting

Intermittent fasting can be a useful strategy to reach ketosis. By going without eating for several hours or following short-term fasts, you encourage your body to shift its fuel source from carbohydrates to fat. However, always consult a healthcare professional before attempting any form of fasting.

Consume More Healthy Fats

The ketogenic diet is not just about reducing carbs but also increasing your intake of healthy fats. Aim for 55-60% of your calories from healthy fat sources like fatty fish, olive oil, avocado oil, nuts, and avocados. However, be mindful of your total calorie intake to ensure it aligns with your weight loss goals.

Monitor Ketone Levels

Testing your ketone levels through breath, urine, or blood ketone meters can help you determine if you're in ketosis. These tools provide an accurate indication of whether you've reached this metabolic state and allow you to adjust your diet accordingly.

Maintain Adequate Protein Intake

While the focus is often on fat and carb intake, ensuring you consume an adequate amount of protein is also important. Include enough protein in your diet to support muscle mass maintenance and supply your liver with the amino acids needed for gluconeogenesis, the process of making glucose.

Avoid high-protein, low-carb diets

High-protein, low-carb diets have been popular for weight loss and increasing muscle mass. However, there are several reasons why this approach may not be the best for your health.

Firstly, it is important to note that a balanced diet of complex carbohydrates, lean proteins, and healthy fats is optimal for overall health and well-being. While a high-protein, low-carb diet may help with weight loss, it is not necessary to promote overall health. There are more important factors to consider, such as eating a balanced and nutrient-rich diet, staying within your calorie needs, exercising regularly, and reducing your intake of processed foods and added sugars.

Secondly, high-protein, low-carb diets may be associated with an increased risk of heart disease and heart failure. Research suggests that some protein sources, like fatty cuts of meat, whole dairy products, and other high-fat foods, can raise cholesterol levels, increasing the chance of heart disease. While studies have shown that people on the Atkins diet experienced decreased "bad" cholesterol levels, it is important to consider the long-term effects of this diet on heart health.

Thirdly, if you have any kidney problems, consuming too much protein can put added strain on your kidneys and worsen their function. This diet may also increase your risk of osteoporosis and kidney stones, as higher protein intake can cause increased urination of calcium.

Finally, very low-carb diets are tied to negative effects, including a potentially increased risk of death from all causes. It is crucial to note that the quality of carbohydrates being consumed plays a significant role in determining these risks.

In conclusion, while a high-protein, low-carb diet may lead to weight loss and increased muscle mass, there are potential health risks associated with this approach. It is important to prioritize overall health and well-being by consuming a balanced and nutrient-rich diet, exercising regularly, and consulting with healthcare professionals to ensure that your dietary choices are safe and suitable for your individual needs.

Avoid acceptable carbs

To lose weight on the keto diet, it is important to understand what foods are acceptable to eat and which ones to avoid. The keto diet is a low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only about 5% to 10% of energy intake should come from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts burning fat for energy instead of glucose.

• Bread, pasta, rice, and other refined carbs: White bread, pasta, rice, and pastries are high in carbs and could prevent you from achieving ketosis. Instead, try mashed or riced cauliflower, or low-carb bread made from eggs, nuts, and seeds.
• Beer and mixed drinks: Beer, liqueurs, and mixed drinks are high in carbs and low in nutrients. Opt for lower-carb drinks like dry wine or spirits, providing around 5 grams of carbs or less per serving.
• Honey, syrup, and sugar: These are concentrated sources of sugar and can easily increase your daily carb count.
• Fruit juices: Fruit juices are high in fast-digesting carbs and can spike your blood sugar. Stick to water or unsweetened beverages.
• Starchy vegetables and high-sugar fruits: Limit starchy vegetables like corn, potatoes, sweet potatoes, and beets. High-sugar fruits like bananas, raisins, and mangoes can also increase your blood sugar quickly.
• Dried fruit and trail mix: Dried fruits, such as dates, have a high concentration of sugar in small serving sizes. Trail mix often includes chocolate, candies, or sugar-coated nuts, making it another food to avoid.
• Low-fat diet foods: Foods marketed as low-fat often have added sugars to compensate for the reduced fat. Read nutrition labels carefully and choose full-fat options instead.
• Potatoes and other starchy vegetables: White and sweet potatoes are high in carbs and should be avoided. Other starchy vegetables to limit include peas and corn. Opt for non-starchy vegetables like spinach, mushrooms, and tomatoes.
• Sweetened yogurt and dairy: Flavored and sweetened yogurt, cottage cheese, and milk can add to your carb count. Choose plain, full-fat, or unsweetened alternatives, such as Greek yogurt or almond milk.
• Certain fresh fruits: Fruits like mangoes, bananas, and grapes are naturally high in carbs. While nutritious, they could prevent you from reaching or maintaining ketosis. Opt for lower-carb fruits like raspberries, strawberries, or starfruit in moderation.
• Beans and other legumes: Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their carb content. Green beans and black soybeans are the lowest in carbs and can be used sparingly.
• Quinoa and other grains: Grains like quinoa and millet are too high in carbs to be a staple in your keto diet. Consider them as a garnish rather than a central part of your meal.
• Dark chocolate: Choose dark chocolate with a cacao content of at least 70%. Milk and white chocolates have added sugar and are not keto-friendly.

Remember, the key to the keto diet is keeping your carb intake low and choosing healthy fats and proteins. It's important to monitor your portion sizes and track your daily carb intake to ensure you stay within the recommended range for ketosis.

Count calories

Counting calories is a well-known method for losing weight. It involves tracking the number of calories you consume and ensuring it is less than the number of calories you burn. This is known as creating a calorie deficit, which is necessary for weight loss.

To count calories effectively, you can start by planning your weekly meals and calculating the calories per serving. While doing so, it is crucial to ensure that your daily energy needs are still being met. Portion sizes are essential to consider, as they have increased over time, and "portion distortion" can hinder weight loss efforts. Using scales or measuring cups can help you accurately determine the correct portion sizes.

Additionally, reading food labels is an important part of counting calories. Checking the nutrition labels on packaged foods and beverages will provide you with information on calories per serving. Keeping track of your intake will help you manage your weight more effectively.

It is worth noting that counting calories may not work for everyone, and it is not the only way to maintain a healthy diet and lifestyle. Other factors to consider include food quality, portions, and paying attention to fullness signals. Consulting with a healthcare professional, such as a dietitian, can help you identify your individual food needs and goals.

Exercise regularly

Exercise is an important part of losing weight and staying healthy. It stimulates the body's metabolism and burns calories. Exercise is especially important when following a keto diet, as the high-fat foods you eat are calorically dense. Burning calories through exercise can help you reach your desired weight.

Low-Intensity Cardio

When in ketosis, opting for low-intensity cardio exercises such as jogging or running at a steady pace can help with fat burning. If you don't want to leave the house, you can do a continuous series of 60-90 jumping jacks at your own comfortable pace. Start with a few sets a day and gradually increase the number of sets and the pace.

High-Intensity Interval Training (HIIT)

Although it is our least favourite, high-intensity interval training is one of the most effective types of exercise for weight loss. HIIT involves short bursts of intense activity, such as lifting weights, push-ups, sit-ups, mountain climbers and burpees. These exercises are great for accelerating weight loss but work best when you are still consuming carbohydrates (as part of a Cyclical or Targeted Ketogenic Diet). If you are consuming very few carbs (less than 20g per day), you may burn out quickly and get tired easily with HIIT.

Stretching Exercises

Stretching and flexibility exercises are great for supporting your muscles and joints, especially when starting a keto diet. Some people experience stiffness and fatigue when first starting keto, so these exercises can help you relax and deal with the anxiety of a new diet. Some beginner poses you can try include child's pose, downward-facing dog, and cat-cow.

Strength Training & Core Exercises (Low-Intensity Exercises)

When in ketosis, it is important to understand the difference between high- and low-intensity exercises. High-intensity exercises require carbohydrates as fuel, while low-intensity exercises use fat as the primary energy source. Core and strength exercises are low-intensity exercises that help improve your alignment, strengthen muscles, and control movement. Examples include 1-minute planks, squats, dips and lunges.

Tips for Success:

• Create a workout schedule and stick to it. Aim for 3-4 days a week and choose a time that fits your schedule.
• Stay motivated by preparing a gym bag or laying out your workout clothes the night before.
• Increase your daily physical activity even outside of structured workouts. Take short breaks from sitting, take the stairs instead of the elevator, walk whenever possible, or get a standing desk. These small calorie-burning movements add up over time.

Frequently asked questions