Keto Weight Loss: Keep It Off For Good

The ketogenic diet is a popular choice for people looking to lose weight. It involves eating high-fat, moderate-protein, and low-carb foods. The keto diet forces the body to use fat, instead of glucose, as its main source of energy. While it can be an effective way to lose weight, there are several reasons why some people may not see results. These include eating too many carbs, not achieving ketosis, underlying medical conditions, and stress and lack of sleep. To lose weight on keto and keep it off, it's important to make healthy food choices, manage stress, get adequate sleep, and incorporate physical activity into your routine. Additionally, transitioning off the keto diet after reaching your goal weight may be beneficial, as long-term research on the effects of the keto diet is limited.

Gradually increase your carb intake

Once you've reached your goal weight, you may want to continue with the keto diet but eat a little more food. This is a safe option for the long term, and there's no need to come out of ketosis if you don't want to. To maintain your weight, simply eat a little more fat and protein than you were eating while making sure you don't raise your carb intake enough to get out of ketosis.

This approach has the benefit of not bringing back the blood sugar highs and lows that can come with a higher-carb diet, which can lead to a constant battle with your willpower. By staying on keto, you can prevent this problem entirely.

If you do want to transition off the keto diet, it's important to do so gradually. One way to do this is to add in an additional 10 grams of carbohydrates per day for the first week, choosing healthy sources like whole grains, beans, fruits, and starchy vegetables. Keep track of your weight and how you feel, and increase your carb intake weekly or every other week, depending on your goals.

Another option for transitioning off keto is to increase your carb limit by 10-20 grams per day and hold that for a week or two. Then, reassess how you feel and whether you've started to regain weight. You can keep increasing your carb intake gradually until you find the right balance for your body.

Remember that transitioning off the keto diet will likely lead to an adjustment period, and it's important to approach it in a smart way. If you go back to eating the way you did before starting keto, you may quickly regain the weight you lost. Instead, focus on slowly decreasing your fat intake while increasing your intake of lean proteins, vegetables, and wholesome carbohydrates like fresh fruit, whole grains, and beans.

Find your desired carb range

Finding your desired carb range is an important step in the keto journey. The number of carbohydrates recommended varies from person to person and depends on factors such as activity levels and personal goals. It is important to note that there is no one-size-fits-all amount, and the goal is to find a carb range that allows you to eat a varied diet without feeling restricted while maintaining your weight and feeling good.

To find your desired carb range, you can start by gradually increasing your carb intake. Begin by adding 10 grams of carbohydrates per day from healthy sources such as whole grains, beans, fruits, and starchy vegetables. Keep track of your weight and how you feel during this process. Based on your goals, you can choose to increase your carb intake weekly or every other week.

It is important to note that the number of carbohydrates you consume will depend on your unique situation. If you are unsure about your ideal carb range, it is best to consult a registered dietitian who can help you create a personalised plan to meet your goals.

Additionally, when increasing your carb intake, it is recommended to opt for wholesome carbohydrates like fresh fruit, whole grains, and beans. White refined grains and sugars should still be limited. By gradually increasing your carb intake and choosing nutritious options, you can find a carb range that works best for your body and aligns with your health and fitness goals.

Add more protein to your diet

Protein is an essential macronutrient that supports a wide range of bodily functions, from muscle growth and repair to supporting healthy skin, hair, and nails. It is also key to maintaining and preserving the body's structures and functions, including the heart, liver, and kidneys.

When following a keto diet, it is important to ensure you are getting enough protein. While the keto diet is typically high in fat and low in carbs, protein is still a crucial component.

Sources of Protein

Whole foods such as meat, fish, poultry, eggs, and dairy products like Greek yoghurt are excellent sources of protein. When choosing your protein sources, be mindful of the carbohydrate content, as some foods, like nuts, can contain a surprising amount of carbs.

The ideal amount of protein can vary depending on individual needs, but a good rule of thumb is to aim for 1.6 grams of protein per kilogram of body weight, or 20-30% of calories from protein.

If you are aiming for weight loss, a higher protein intake of 2.4 to 3 grams of protein per kilogram of body weight may be beneficial. This is especially important if you are also engaging in resistance training or other forms of exercise, as protein helps support muscle growth and repair.

Spacing Out Your Protein Intake

It is recommended to space out your protein intake throughout the day. Proteins are constantly being remodelled, and by spreading out your consumption, you ensure a steady supply of building blocks to support this process.

Additionally, combining protein with fat in your meals can help you feel more satiated and prevent overeating.

Benefits of Adequate Protein Intake

Adequate protein intake can help support weight loss efforts, especially when combined with a calorie-restricted diet and resistance training. It can also aid in maintaining muscle mass, which is important for overall health and physical function, especially as we age.

In summary, while on a keto diet, be sure to include sufficient protein from healthy sources, space out your intake throughout the day, and combine it with healthy fats to stay satiated and support your weight loss and health goals.

Eat nutritious, whole foods

Eating nutritious, whole foods is key to losing weight and keeping it off, and this is no different on the keto diet.

The keto diet is a low-carb, high-fat, moderate-protein diet. While on keto, it's important to eat whole foods and avoid processed foods and trans fats.

• Animal proteins: Fatty fish like salmon, sardines, and mackerel; meat like beef, pork, and chicken; and eggs are all good sources of protein that are low in carbs.
• Dairy: Cheese, plain Greek yogurt, cottage cheese, cream, and butter are all keto-friendly dairy options. Just be mindful of the carbs in dairy and choose full-fat options.
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds are all low in net carbs and high in healthy fats and fiber.
• Healthy oils: Olive oil, avocado oil, and sesame oil are great choices for cooking and adding healthy fats to your meals.
• Avocados: Avocados are a unique fruit that is high in healthy fats and fiber, and they can be added to almost any meal or snack.
• Non-starchy vegetables: Leafy greens, broccoli, tomatoes, mushrooms, and peppers are all keto-friendly and packed with nutrients.
• Low-carb fruits: Berries are a great option for a sweet treat while on keto, as they are low in carbs and high in fiber.
• Dark chocolate and cocoa powder: Look for dark chocolate with a minimum of 70% cocoa solids, and enjoy in moderation.

By focusing on these nutritious, whole foods, you can lose weight on the keto diet and keep it off. Just be sure to also pay attention to your portion sizes and overall calorie intake, as it is possible to overeat even while following the keto guidelines.

Exercise regularly

Exercise is an important part of staying healthy and can also help you lose weight on a keto diet. It stimulates the body's metabolism and burns calories, helping you reach your desired weight. Additionally, exercise has numerous health benefits, such as lowering your risk of chronic conditions like heart disease, diabetes, depression, and anxiety.

To get the most out of exercising while on a keto diet, aim for a combination of cardio and resistance training. Cardio exercises like walking, jogging, swimming, and cycling can help you burn calories and improve your cardiovascular health. Resistance training, such as weightlifting or bodyweight exercises, helps build muscle, which increases your metabolic rate and makes your body more efficient at burning fat.

It is recommended to exercise three to four days a week, but you can gradually increase the frequency and intensity as you become more fit. Creating a workout schedule and sticking to it will help you develop a healthy exercise habit. Consistency is key when it comes to exercising for weight loss and overall health.

In addition to regular exercise, you can also incorporate physical activity into your daily routine. This can include taking the stairs instead of the elevator, walking to nearby places instead of driving, or doing household chores. All of these activities contribute to burning extra calories and keeping you active.

Remember to always consult with your doctor or healthcare provider before starting any new exercise routine, especially if you have any health concerns or conditions. They can guide you on the types and intensity of exercises that are safe and suitable for you.

Frequently asked questions