Speed Up Weight Loss On Keto: Tips And Tricks

The keto diet is a popular way to lose weight, but how can you make it work faster? The keto diet is a low-carb, high-fat, and moderate protein diet. The body uses fat as its main source of energy instead of glucose. To achieve this, you need to restrict your daily carbohydrate intake to fewer than 20-50 grams. This forces your body to use fat as its main fuel source, which leads to weight loss.

To make weight loss faster on keto, you can try intermittent fasting, which involves compressing your feeding window every day or week. This reduces the chances of overeating and hastens the fat-adaptation process. You can also try exercising, which makes it easier to enter the state of ketosis and depletes glycogen stores. Additionally, getting enough sleep and reducing stress can help regulate hormones that impact weight loss.

Eat plenty of fatty foods like avocado, eggs and nuts

Avocados, eggs, and nuts are all great sources of healthy fats, which are essential for a well-rounded keto diet. Here are some tips and tricks to incorporate these foods into your diet and speed up weight loss:

Avocados

Avocados are incredibly versatile and can be used in a variety of dishes. They are a great substitute for mayonnaise and other spreads, adding a creamy texture and healthy fats to your meal. Try making an avocado egg salad by mashing avocados with boiled eggs, or even an eggs Benedict by replacing the English muffin with avocado. You can also simply sprinkle avocado slices with salt and have them as a side or add them to your salad for a healthy, filling breakfast.

Eggs

Eggs are a staple for keto dieters as they are rich in protein and healthy fats. They are very versatile and can be boiled, poached, scrambled, or fried. Try making keto-friendly egg butter by mashing boiled eggs with butter and serving with avocado and smoked salmon. You can also make keto deviled eggs or egg salad, a great option for a quick and easy lunch.

Nuts

Nuts are a great snack, but it is important to be mindful of portion sizes as they are easy to overeat. Opt for raw, unsweetened nuts such as hazelnuts, macadamia, pecans, and walnuts. Avoid sweetened or coated nuts, as these can be high in sugar and carbohydrates. You can also try nut butter derivatives, but again, be mindful of your portions.

Incorporating these fatty foods into your keto diet will not only make your meals more exciting but also help you stay on track and speed up your weight loss journey. Remember to combine these foods with other keto-friendly options and always check the labels to ensure you are making the right choices.

Consume moderate protein, including meat and fish

To lose weight faster on a keto diet, it is recommended to consume moderate amounts of protein, including meat and fish. This is because the keto diet is a high-fat, moderate protein, and low-carbohydrate diet. While protein is essential for maintaining and building muscle mass, consuming too much can hinder weight loss. This is because excess protein can be converted into glucose, which can be used as energy instead of burning fat. Therefore, it is important to limit protein intake to around 30-35% of daily calories.

Meat and fish are excellent sources of protein on the keto diet. When choosing meat, opt for fatty cuts such as bacon, steak, and ground beef. Poultry, such as chicken and turkey, is also a good choice. For fish, fatty seafood like tuna, salmon, and trout are ideal. These foods provide the body with essential amino acids and help promote muscle development.

In addition to meat and fish, other sources of protein on the keto diet include eggs, nuts, and dairy products. It is important to note that not all dairy products are keto-friendly, and some may contain added sugars or carbohydrates. Full-fat dairy products, such as cheese and cream, are generally acceptable.

While consuming moderate amounts of protein is crucial, it is equally important to ensure that you are meeting your fat requirements. Fats should make up about 70% of your daily calorie intake. This may include fatty oils, such as coconut oil and avocado oil, as well as high-fat dairy and fatty cuts of meat.

In conclusion, to maximize weight loss on a keto diet, aim to consume moderate amounts of protein, including meat and fish, while ensuring that your fat intake remains high. This will help your body stay in a state of ketosis, burning fat for energy, and promoting weight loss.

Exercise, especially low-intensity cardio

Exercise is an important strategy for keeping fit and healthy, and it can help speed up weight loss in ketosis. When it comes to exercise, especially low-intensity cardio, there are several things to consider to make weight loss faster on a keto diet.

First, let's understand what low-intensity cardio entails. Low-intensity cardio, also known as LISS (Low-Intensity Steady State), involves spending 30 to 60 minutes at a heart rate of about 60% of your maximum effort. This can include exercises such as power walking, jogging, cycling, swimming, and using cardio machines like the treadmill or elliptical. It is important to note that you should aim for a consistent pace throughout the duration of the exercise.

• Frequency and Duration: Aim for 60 minutes of low-intensity cardio five days a week. This can be split into smaller workouts if needed, such as 20 minutes in the morning, 20 minutes during lunch, and 20 minutes after dinner.
• Gradual Progression: Start slowly and gradually increase the intensity of your workouts as you adjust to the keto diet and your new exercise routine. This is especially important during the first few weeks of the keto diet, as your body is transitioning to using fat for energy instead of glucose.
• Combination with Strength Training: Consider incorporating strength training or bodyweight exercises such as pushups, squats, or lunges into your routine. This can help build lean muscle mass, which increases your resting metabolic rate, resulting in more calories burned even at rest.
• Incorporating Hand Weights: As you become more physically fit, you can carry hand weights while jogging, walking, or doing aerobics to increase the intensity and challenge your body further.
• Recovery and Sustainability: Low-intensity cardio workouts are easier to recover from compared to high-intensity interval training (HIIT). This makes them more sustainable for individuals of all fitness levels, whether beginners or advanced.
• Customization and Adaptability: Tailor your low-intensity cardio routine to your preferences and fitness level. You can choose outdoor exercises like power walking, jogging, or cycling, or opt for gym machines like the treadmill, elliptical, or rowing machine.
• Social Aspect: Low-intensity exercises are often more conducive to social interaction during workouts. This can help you stick to your fitness plan and provide an opportunity to spend quality time with friends.
• Consistency and Adherence: A 2013 study found that individuals were more likely to adhere to a lower-intensity exercise regimen than a higher-intensity one. This means you're more likely to stick with your workout routine over the long term, which is crucial for sustained weight loss.
• Heart Rate Monitoring: Consider using a heart rate monitor to ensure you're staying within the target heart rate zone for low-intensity cardio. This will help you maintain the optimal pace and intensity for maximizing fat burning and weight loss.
• Combination with Intermittent Fasting: Combining low-intensity cardio with intermittent fasting, which involves eating within a restricted time window, can further boost your weight loss. This is because both strategies work synergistically to enhance fat burning and improve metabolic flexibility.

Remember, when incorporating exercise into your keto diet, it's important to listen to your body and not overexert yourself. Start slowly and gradually increase the intensity and duration of your workouts. Additionally, ensure you're getting adequate sleep and managing stress, as these factors can impact your weight loss journey.

Intermittent fasting

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

However, it is important to note that combining intermittent fasting with the keto diet is very restrictive and may be too difficult for some people. It is not recommended for pregnant or breastfeeding women and those with a history of disordered eating. People with certain health conditions, such as diabetes or heart disease, should also consult with a doctor before trying this combination.

If you decide to try intermittent fasting with the keto diet, it is generally recommended to start with the keto diet first and then add intermittent fasting after following the diet for a couple of weeks to months. This gradual approach can help your body adjust to the changes. Additionally, choosing the correct timing for your fasting window is important. For example, a 12- to 16-hour fast may be more manageable, as not eating for 12 hours overnight is a natural habit for many people.

In summary, combining intermittent fasting with the keto diet may help accelerate weight loss, but it is essential to consult with a healthcare professional before starting any new diet, especially if you have any health concerns or conditions.

Get enough sleep

Sleep is an important factor in weight loss, and getting enough of it can help speed up the process. Here are some reasons why getting enough sleep is crucial when trying to lose weight on a keto diet:

Sleep Regulates Hormones that Influence Appetite

Sleep helps regulate the hormones ghrelin and leptin, which control feelings of hunger and fullness. When you don't get enough sleep, your body produces more ghrelin, which increases your appetite, and less leptin, which decreases your sense of fullness. This combination makes you more likely to overeat and consume high-carbohydrate snacks throughout the day.

Sleep Deprivation Can Cause Weight Gain

Research has shown that people who don't get enough sleep are more likely to gain weight and have a higher body fat percentage. Sleep deprivation can lead to increased appetite and snacking, particularly on high-carbohydrate and sugary foods, which can hinder weight loss.

Sleep Affects Your Metabolism

Sleep has a significant impact on your body's energy production and metabolism. Not getting enough sleep can disrupt your body's circadian rhythm, affecting the hormones that regulate your energy metabolism, including glucose and cholesterol processing. Sleep deprivation has been linked to an increased risk of type 2 diabetes, a condition that affects the body's ability to process glucose.

Sleep Improves Energy Levels and Motivation

A good night's sleep gives you energy and motivation during the day. When you're well-rested, you're more likely to stick to your exercise routine and make healthier food choices. Prioritizing sleep can help you stay motivated and consistent with your weight loss journey.

Tips for Improving Sleep:

• Stick to a consistent sleep schedule, waking up and going to bed at the same time every day.
• Avoid caffeine and other stimulants in the evening, as they can disrupt your sleep.
• Establish a relaxing bedtime routine, such as reading or meditation, to prepare your mind and body for sleep.
• Create a comfortable and technology-free bedroom environment, maintaining a cool temperature and minimising light and noise.
• Prioritise sleep as a non-negotiable part of your daily routine, just like diet and exercise.

Frequently asked questions