Lose Weight Fast With Keto: Home Edition

The ketogenic diet is a low-carb, high-fat diet that has gained popularity as a weight loss tool. While it can be effective for weight loss, there are several reasons why some people may not see results. For example, consuming too many carbs or calories, having an underlying medical condition, or not being active enough can hinder weight loss on a keto diet. To maximise weight loss, it's important to eat nutritious whole foods, minimise carb intake, exercise regularly, manage stress, and get adequate sleep. Additionally, tracking ketone levels can help ensure that the body is in a state of ketosis, which is crucial for burning fat.

Eat more protein-rich foods

Eating more protein-rich foods is a great way to lose weight quickly on the keto diet. Here are some tips to help you incorporate more protein into your diet:

Calculate Your Protein Requirements

Before increasing your protein intake, it's important to understand how much protein you need. Use a keto calculator to determine your personal keto macros, including your protein requirements. This will make it easier to enter and remain in ketosis while losing weight. As a general guideline, aim for a protein intake of 0.55-0.77 grams per pound of lean body mass. For example, if your lean body mass is 150 pounds, your protein intake should be between 83 and 113 grams per day.

Include a Variety of Protein Sources

When following a keto diet, it's important to include a variety of protein sources in your meals. Animal-based proteins such as meat, fish, poultry, and eggs are excellent choices. Additionally, plant-based proteins like tofu and legumes can also be included. By varying your protein sources, you can ensure you're getting a good balance of amino acids, which are the building blocks of protein.

Make Protein the Star of Your Meals

When planning your meals, make protein the focal point. Start by choosing a protein source, then add non-starchy vegetables and healthy fats. For example, a meal could consist of grilled chicken breast, steamed broccoli, and avocado slices. By prioritising protein, you'll not only increase your intake but also ensure you're getting enough of this essential nutrient.

Use Protein to Curb Cravings

Protein has the ability to suppress appetite and increase feelings of fullness. If you find yourself reaching for snacks between meals, opt for protein-rich options. Hard-boiled eggs, turkey slices, or a handful of nuts can help tide you over until your next meal without derailing your keto diet.

Be Mindful of Portion Sizes

While increasing your protein intake, it's important to be mindful of portion sizes. Even on a keto diet, it's possible to consume too many calories, hindering weight loss. Use measuring cups or a food scale to accurately portion your protein sources. For example, a serving of chicken breast is typically considered to be 3-4 ounces, or about the size of a deck of cards.

Choose High-Quality Protein Sources

Not all protein sources are created equal. When selecting protein-rich foods, opt for high-quality options. Look for grass-fed, organic, or pasture-raised meats whenever possible. Wild-caught fish, such as salmon or tuna, are also excellent choices. By choosing high-quality proteins, you'll not only support your weight loss goals but also ensure you're getting the best nutritional profile.

Consume fewer carbs

To lose weight quickly on the keto diet, it is important to reduce your carbohydrate intake. This means cutting out foods high in carbs such as sweets, bread, pasta, fruit and other similar foods. The keto diet typically involves limiting your carb intake to 20-50 grams per day, or getting 5-10% of your total calories from carbs. This can help your body enter a state of ketosis, where it burns stored body fat for energy instead of carbohydrates.

When you first start the keto diet, you will likely experience a rapid drop in weight as your body releases water weight. This is because carbs need water to stay in your body, and when you lower your carb intake, your body releases this water weight. However, this initial weight loss is not fat loss. After a week or two, weight loss will usually happen at a slower, more steady pace, and this is when your body will start burning fat for energy.

To ensure you are consuming a low enough amount of carbs, it is helpful to track your macronutrients through an app or use a keto calculator. This will help you understand how many grams of carbs, proteins and fats are in the foods you eat most often, and make it easier to stay within your daily carbohydrate target.

In addition to cutting out high-carb foods, it is important to focus on eating nutritious, whole foods such as full-fat dairy products, eggs, fish, pastured meats, poultry and healthy fats like avocado and olive oil. Eating plenty of non-starchy vegetables like greens, broccoli, peppers and mushrooms can also add nutrients and fibre to your diet, keeping you feeling full.

Increase healthy fat intake

To lose weight quickly on the keto diet, it is important to increase your intake of healthy fats. This is because the keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. By consuming more healthy fats, you can reach your required fat intake, stay in ketosis, and promote weight loss. Here are some tips to increase your healthy fat intake while on the keto diet:

• Avocados and Avocado Oil: Avocados are an excellent source of heart-healthy monounsaturated fats and provide a good amount of fibre and essential vitamins and minerals. Enjoy avocados as a snack, add them to salads or sandwiches, make guacamole, or use avocado oil for cooking or as a base for salad dressings.
• Nuts and Seeds: Include a variety of nuts and seeds in your diet, such as almonds, walnuts, pistachios, pumpkin seeds, and sunflower seeds. They are a great source of healthy fats, plant-based protein, and fibre. Sprinkle them on your meals, carry mixed nuts as a snack, or use them to make nut-based spreads like pesto.
• Nut and Seed Butters: These offer the same benefits as whole nuts and seeds but are more versatile. Try almond butter or sunflower butter as a dip for low-carb vegetables or add them to smoothies or sauces.
• Olives and Olive Oil: Olives are loaded with heart-healthy monounsaturated fats and contain vitamin E and anti-inflammatory plant compounds. Enjoy olives as a snack or add them to salads. Use extra virgin olive oil for cooking, drizzling over grilled vegetables, or as a base for dressings and marinades.
• Coconuts and Coconut Oil: Coconuts and coconut oil are popular sources of fat on the keto diet as they provide medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. Add unsweetened coconut flakes to smoothies or trail mix, use coconut milk for cooking, or roast vegetables in coconut oil.
• Full-Fat Dairy: Include full-Fat Greek yoghurt, cream, and cheese in your diet. However, be mindful of the carbohydrate content in dairy products and choose unsweetened options.
• Fatty Fish: Fatty fish like salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids and high-quality protein. Bake or grill fatty fish and serve with vegetables, or use canned fish with mayonnaise as a dip for low-carb vegetables.
• Eggs: A single egg contains about 5 grams of fat and is a good source of protein and antioxidants. Enjoy eggs in various forms, such as boiled, scrambled, or poached, and add them to salads or low-carb wraps.
• Healthy Oils: In addition to olive and avocado oil, include other plant-based oils like walnut oil in your diet. Use them for cooking, making salad dressings, or drizzling over vegetables.
• Dark Chocolate and Cacao Nibs: Dark chocolate and cacao nibs are good sources of healthy fats and polyphenols, which have anti-inflammatory effects. Add cacao nibs to smoothies or make keto hot chocolate with unsweetened coconut milk and a keto-friendly sweetener.

Remember to combine these healthy fats with a moderate protein intake and a low-carbohydrate diet to stay within the macronutrient ratio recommended for the keto diet.

Exercise regularly

Exercise is an important component of any weight loss journey, and it is no different when it comes to the keto diet. In fact, combining the keto diet with regular exercise can yield even greater weight loss benefits and improve your physical and mental state.

• Start slowly: When first starting the keto diet, you may experience some initial side effects such as dizziness and fatigue as your body adjusts to using fat instead of glucose for energy. During this adjustment period, opt for lighter exercises such as light jogging, biking, or yoga. If you were previously doing intense workouts, you may need to reduce the intensity or weight temporarily.
• Choose the right type of exercise: Not all exercises are created equal when it comes to the keto diet. Since your body is burning fat for energy at a slower rate, exercises that require rapid energy bursts, like sprinting or weightlifting, may feel more strenuous. Instead, focus on aerobic exercises or cardiovascular workouts, such as walking, running, or cycling, which do not rely on glucose for energy.
• Listen to your body: It is important to pay attention to how your body feels during exercise. If you feel drained or exhausted, reduce the intensity or take a break. You may need to adjust your workout routine in the initial stages of the keto diet until your body becomes more fat-adapted.
• Combine with keto-friendly foods: To maximise the benefits of exercise on the keto diet, ensure you are consuming keto-friendly foods that provide your body with the right fuel. Focus on healthy fats, moderate protein, and low-carb foods. Include fatty seafood, meats, oily foods like avocado and coconut oil, full-fat dairy products, non-starchy vegetables, and nuts.
• Increase protein intake: When exercising, it is important to consume adequate protein to support muscle growth and repair. The keto diet permits a considerable amount of protein, but be mindful of not consuming too much, as excess protein can be converted into glucose instead of ketones. Aim for a daily protein intake of 0.55-0.77 grams per pound of lean body mass.
• Monitor your calorie intake: Even though the keto diet is high in fat, it is still important to monitor your overall calorie intake to ensure you are in a calorie deficit, which is necessary for weight loss. Avoid consuming too many calories by paying attention to portion sizes and snacking in moderation.
• Be consistent: Consistency is key when it comes to exercise and weight loss. Create a workout schedule that you can stick to, starting with 3-4 days a week. Gradually increase the intensity and duration of your workouts as your body adjusts to the keto diet.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It can be an effective way to lose weight quickly on keto at home. Here are some tips to try intermittent fasting:

Understand the basics of intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal food consumption. There are several ways to do intermittent fasting, such as the 5:2 method, the Warrior Diet, alternate-day fasting, and time-restricted eating. The most popular method is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.

Know the benefits of intermittent fasting

Intermittent fasting offers various potential benefits in addition to weight loss. It has been shown to reduce inflammation, improve brain function, and enhance blood sugar control. It may also boost metabolism and promote the burning of stubborn fat stores. Additionally, intermittent fasting can reduce hunger and increase feelings of fullness, making it easier to stick to a calorie deficit.

Combine intermittent fasting with the keto diet

Combining intermittent fasting with the keto diet may offer several advantages. Intermittent fasting can help your body reach ketosis faster, as both methods rely on using fat as a fuel source instead of carbohydrates. This combination may lead to greater fat loss and improved athletic performance. However, it is important to note that this approach may not work for everyone, and some people may find it too restrictive or challenging.

Consult with your healthcare provider

Before starting intermittent fasting, especially in combination with the keto diet, it is crucial to consult your healthcare provider. They can help determine if this eating approach is safe and suitable for you based on your medical history and health goals. This is especially important if you have any underlying health conditions, such as diabetes, heart disease, or a history of disordered eating.

Start gradually and listen to your body

When beginning intermittent fasting, it is recommended to start slowly and listen to your body's signals. You can start by delaying breakfast and gradually extending the fasting window. It is also important to choose the correct timing and duration of your fasting window. For example, a 12- to 16-hour fast may be a good starting point, as not eating for 12 hours overnight is a natural habit for many people.

Focus on nutritious foods during your eating window

During your eating window, prioritize nutritious, whole foods. Include a variety of fatty seafood, meats, healthy oils, dairy products, non-starchy vegetables, nuts, and berries. Avoid processed foods, sugary snacks, alcohol, and low-fat dairy products. Ensure you are still meeting your nutritional needs and getting enough protein and healthy fats to support your body during fasting periods.

Frequently asked questions