Keto Diet: Effective Weight Loss Method For You?

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein eating plan that has been used for centuries to treat specific medical conditions. It has been shown to be an effective way to lose weight and lower the risk of certain diseases. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it uses fat for energy instead of glucose. While in ketosis, your body uses ketones – molecules produced in the liver from fats when glucose is limited – as an alternate fuel source.

Eat nutritious foods

Eating nutritious foods is key to losing weight well on a keto diet.

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This means that when following a keto diet, you should be eating foods that are high in fat and low in carbs.

• Focus on whole, single-ingredient foods: Base your meals around meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables. These foods are nutrient-dense and will provide your body with the fuel it needs.
• Choose healthy fats: When adding fat to your meals, opt for healthy fats like olive oil, avocado oil, and grass-fed butter. These fats are rich in nutrients and can help increase satiety.
• Include a variety of low-carb vegetables: Vegetables like leafy greens, broccoli, tomatoes, onions, and peppers are low in carbs and high in fibre and nutrients. They will add volume and nutrients to your meals.
• Avoid processed foods: Processed foods, such as snack bars, keto desserts, and fast food, are often high in calories and low in nutrients. They can derail your weight loss efforts, so it's best to limit or avoid them.
• Be mindful of portion sizes: Even though you're eating nutritious foods, it's important to watch your portion sizes. Keto-friendly foods can still be high in calories, so make sure you're not overeating.
• Plan your meals: Planning your meals in advance can help you make sure you're eating nutritious foods and sticking to your keto diet. It can also help you avoid making less healthy choices when you're hungry and don't have something nutritious readily available.
• Get creative with recipes: There are many keto-friendly recipes available online and in cookbooks. Experiment with different ingredients and cooking methods to find what works best for you.

By following these tips and choosing nutritious foods, you can ensure that you're getting the nutrients your body needs while still following the keto diet and losing weight in a healthy way.

Avoid high-calorie snacks

Snacking on high-calorie foods can cause your weight loss to plateau, so it's important to choose lower-calorie options if you're snacking more than once a day.

• Opt for non-starchy vegetables or proteins to keep you feeling full without the extra calories. For example, celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies.
• Choose lower-calorie keto-friendly snacks such as cucumber slices, lettuce, or celery with cream cheese, natural peanut butter, or brie.
• Make your own snacks at home to control the ingredients and portion sizes. Try keto-friendly options like mini frittatas or egg muffins, cauliflower hummus with veggies, or keto salami and cheese chips.
• Be mindful of portion sizes. Even if you're choosing keto-friendly snacks, eating too much can still lead to excess calorie intake.
• Drink coffee or tea with a spoonful of butter, ghee, or coconut oil melted in it instead of snacking. This can help curb your hunger without adding too many calories.
• If you're craving something sweet, opt for a small piece of dark chocolate (70% cocoa or higher) or make your own keto-friendly treats like coconut cheesecake fat bombs or chocolate chip keto coconut flour cookies.

Reduce stress and get enough sleep

Reduce Stress

Chronic stress can negatively impact weight loss. When your body is stressed, it produces a hormone called cortisol, which encourages your body to store fat, especially in the belly area.

To reduce stress, you can try techniques like meditation or yoga, and spend less time on electronic devices.

Get Enough Sleep

Lack of sleep can also negatively impact weight loss. When you don't get enough sleep, your body produces hormones that increase your appetite.

To improve your sleep, try the following:

• Exercise regularly, but avoid doing it close to bedtime.
• Practice relaxation techniques, such as reading, listening to music, stretching, or taking a shower.
• Stick to a consistent sleep schedule.
• Avoid caffeine close to bedtime.
• Avoid using electronic devices at night.
• Stay adequately hydrated.

Exercise regularly

Exercise is an important part of the keto diet. It is one of the healthiest and most effective ways to boost your metabolism, burn fat, and improve your overall health. Combining the keto diet with the right exercise program can be a turning point in your health journey.

• Ease into your workout routine: When starting the keto diet, your body goes through a metabolic adjustment phase, switching from burning glucose to ketones as its primary fuel source. This adjustment period can take anywhere from one to three weeks. During this time, you may feel sluggish and more challenged than usual, but working out can help ease these symptoms. Listen to your body, scale your workouts accordingly, and know that it will get easier once your body adjusts to ketosis.
• Choose a keto-friendly pre-workout supplement: Most pre-workout supplements are loaded with sugar, which can kick you out of ketosis. Pure C8 MCT oil is a good keto-friendly option as it provides long-lasting energy and enhances metabolism. Consume it 30-60 minutes before your workout for maximum results.
• Opt for strength training over HIIT workouts: Aerobic exercise, such as strength training, yoga, and stability training, is better suited for the keto diet because the body uses fat as its primary energy source during these lower-intensity workouts. In contrast, high-intensity anaerobic exercises like CrossFit, sprinting, and HIIT require large bursts of fuel from glycogen, which a low-carb keto diet is not suited for. If you want to do HIIT workouts, consider boosting your carb intake before your workout.
• Increase your carb intake for high-intensity workouts: If you lead an active lifestyle and want to incorporate high-intensity exercises, you can modify your keto diet. Try the Targeted Ketogenic Diet (TKD), which involves consuming 20-50 grams of net carbs 30-60 minutes before exercising. Alternatively, try the Cyclical Ketogenic Diet (CKD) or carb cycling, which involves consuming a low-carb keto diet for most days and a higher-carb, low-fat diet for 1-2 days per week.
• Make sure you're eating enough, especially healthy fats: It's important to nourish your body with quality foods to fuel your workouts and support recovery. Don't overlook micronutrients on the keto diet. Include MCT oil, fresh fish, omega-3, avocado, and quality meats in your diet to ensure you get enough clean fats, vitamins, and minerals.
• Listen to your body: There is no one-size-fits-all approach to keto and exercise. Combine a clean keto diet with your preferred workout type, but adjust if you experience subpar energy levels or halted weight loss. Consider modifying your workout routine, eating more nutrient-dense foods, or adding more carbs before intense training.

By exercising regularly and following these tips, you can maximize your weight loss results, increase muscle mass, and boost your energy levels while on the keto diet.

Drink enough water

Drinking enough water is essential for anyone's health and survival, but it is especially important for people on the keto diet. Water is necessary for bodily functions, and staying hydrated can help prevent dehydration and the dreaded keto flu, which is often characterised by symptoms of dehydration, including headaches, fatigue, dizziness, and nausea.

Why Keto Dieters are Prone to Dehydration

The keto diet helps with weight loss by removing sodium from everyday eating habits. Salt helps the body retain water, maintain electrolyte levels, and avoid mild dehydration. However, the keto diet purposefully diminishes the body's ability to retain water, which can lead to severe dehydration for active individuals or those exposed to warm conditions.

Not Enough Electrolytes

Not all natural sources of electrolytes are keto-friendly, so deficiencies can occur. Electrolytes are essential because they allow your body to make the most of the water you consume. Signs of dehydration include weakness in the muscles, muscle cramps, and a rapid heartbeat. These issues can cause fatigue, nausea, irritability, and lethargy. Dehydration can also lead to a sudden drop in blood pressure, causing dizziness or fainting.

The Importance of Staying Hydrated While on the Keto Diet

The keto diet can put dieters at risk of dehydration, but there are several incentives to staying properly hydrated. The keto diet helps people lose weight by turning fat and fatty acids into ketones, which are used as an energy source. This process requires plenty of water, as it occurs throughout the body, not just in the digestive tract. Water is also essential for getting an extra energy boost between meals.

Keeping Cravings in Check

As dehydration sets in, some of its side effects may be similar to those of hunger. Before giving in to a snack attack, consider your water intake and reach for your water bottle instead.

Being Prepared for Physical Activity

If exercising is part of your weight loss plan, staying hydrated is crucial, especially if you're in ketosis. Proper hydration before and after working out is essential, and supplementing with electrolytes is highly recommended.

The general rule of thumb is to drink eight glasses of water per day. However, this may vary depending on your body, age, health, and lifestyle. The British Nutrition Foundation recommends 6-8 glasses (roughly 1.2 litres) of fluid per day, while other guidance suggests drinking a millilitre of fluid per calorie consumed, which is approximately 9 cups for women and 12 cups for men.

It's important to listen to your body and drink when you're thirsty. Additionally, if you're increasing your activity level or if it's a hot day, be sure to increase your fluid intake.

Staying Hydrated on Keto

• Drink when you're thirsty. Your body will let you know when it needs water.
• Stay away from dry foods. Include foods rich in water, such as bone broth, avocado, and most vegetables, which are also low in carbohydrates.
• Supplement your electrolyte intake. Electrolytes allow your body to utilise water effectively. Consider using electrolyte tablets, lite salt, or adding salt to your food.
• Mineral water is a great supplemental source of magnesium and calcium.
• Tea, coffee, and sparkling water are also hydrating.

Frequently asked questions