Restarting Weight Loss On Keto: Tips For Success

The keto diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its ability to induce rapid weight loss. While it can be challenging to maintain due to its restrictive nature, many people have found success in losing weight by following this diet. However, it is not uncommon to hit a weight loss plateau or regain weight after transitioning off the keto diet. Here are some tips to help you get back on track and continue your weight loss journey:

- Reduce your carb intake: To reach and maintain ketosis, a metabolic state where your body burns fat for energy instead of glucose, you should limit your daily carb intake to 20-50 grams.

- Eat nutritious foods: Focus on consuming unprocessed, whole foods that are nutrient-dense and low in carbs. Include plenty of non-starchy vegetables, full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil.

- Create a calorie deficit: Weight loss requires a calorie deficit, which can be achieved by reducing your calorie intake or increasing physical activity. Be mindful of your portion sizes, especially with high-calorie keto-friendly foods.

- Manage stress and sleep: Chronic stress and lack of sleep can hinder weight loss. Find ways to reduce stress and improve your sleep quality, such as through meditation or yoga.

- Increase physical activity: Incorporate more movement into your daily routine to stimulate fat loss and boost your metabolism. Aim for at least 30 minutes of exercise per day.

- Address any medical issues: Certain medical conditions, such as hypothyroidism or polycystic ovarian syndrome (PCOS), can make weight loss more challenging. Consult with your doctor to rule out any underlying health issues.

- Manage expectations: Remember that weight loss varies from person to person, and it's normal for weight loss to slow down after the initial rapid loss. Set realistic goals and track your progress using measurements, not just the scale.

Reduce your carb intake to 20-50 grams per day

To lose weight on a keto diet, it is important to reduce your daily carb intake to between 20 and 50 grams. This is a highly individual process, and some people may need to restrict their carb intake further to start producing enough ketones.

On a keto diet, your body enters a metabolic state called ketosis, where it uses ketones, broken down from dietary or stored body fat, as its primary source of fuel. To reach this state, you must drastically reduce your carb intake. Typically, this means reducing carbs to 30 to 50 grams per day, with some people eating as little as 20 grams per day. This is a stark contrast to the standard recommendation that 45-65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app. This can help you understand how many servings of carbs you're allowed per day based on your calorie needs. For example, if you're eating 20 grams of net carbs per day, you can try adding 5 or 10 grams of carbohydrates each day for a week and monitor your progress.

Remember that the keto diet is restrictive, and it may be challenging to stay on it long-term. It's important to make sure you're getting enough nutrients and not falling into a restrict-binge cycle, which can slow your metabolism and make weight loss more difficult.

Eat more nutritious, whole foods

Eating nutritious, whole foods is a cornerstone of a healthy keto diet. The keto diet is a low-carb, high-fat, and moderate-protein diet that can be challenging to maintain, but it's important to focus on whole foods to ensure you're getting the nutrients your body needs. Here are some tips to help you eat more nutritious, whole foods while on a keto diet:

• Include a variety of animal proteins such as fish, shellfish, meat, poultry, and eggs. These foods are rich in B vitamins, potassium, selenium, and high-quality protein, which can help preserve muscle mass.
• Choose healthy fats like olive oil, avocado oil, butter, and ghee. These fats are rich in monounsaturated fats and polyphenol antioxidants, which can have heart-healthy benefits.
• Incorporate plenty of non-starchy vegetables like leafy greens, broccoli, tomatoes, mushrooms, and peppers. These are excellent sources of vitamins, minerals, and antioxidants.
• Opt for full-fat dairy products like unsweetened yogurt, butter, and cream. Just be sure to check the labels as dairy does contain some carbs.
• Include nuts and seeds in your diet, such as macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds. These provide healthy fats and fiber, which can help you feel full and naturally lower your calorie intake.
• If you're craving something sweet, reach for berries, which are lower in carbs than other fruits.
• Don't forget to drink plenty of water and other keto-friendly beverages like sparkling water, unsweetened coffee, and unsweetened green tea.

Remember, the key to a successful keto diet is not just about restricting carbs but also about choosing nutritious, whole foods that will support your overall health and well-being.

Create a calorie deficit

To lose weight on a keto diet, it is critical to create a calorie deficit. This means consuming fewer calories than your body needs, which can be achieved by reducing your calorie intake, increasing physical activity, or a combination of both. Here are some detailed tips to help you create a calorie deficit and get back on track with your keto weight loss journey:

Reduce Calorie Intake

The keto diet is known for being high in fat, and while this is beneficial for inducing ketosis, it is important not to overdo it. Many keto-friendly foods like avocados, olive oil, nuts, and full-fat dairy are calorie-dense, so it's easy to consume too many calories without realising. Pay close attention to portion sizes and be mindful of your overall calorie intake. Consider using a calorie-tracking app to help you stay within a calorie deficit.

Choose Nutritious Foods

Prioritise whole, unprocessed foods that are nutrient-dense and low in calories. Include plenty of non-starchy vegetables like greens, broccoli, peppers, and mushrooms. These foods add volume and nutrients to your meals without contributing a lot of calories. Opt for lean proteins such as chicken, fish, and turkey, and plant-based options like tofu and legumes. These foods will help you feel satisfied while keeping your calorie intake in check.

Be Mindful of Snacking

Snacking on keto-friendly foods can be helpful to prevent hunger between meals. However, constantly snacking on high-calorie foods like nuts, nut butter, cheese, or jerky can hinder your weight loss. Choose lower-calorie options for snacks, such as non-starchy vegetables or proteins. For example, celery sticks with guacamole or a hard-boiled egg with cut-up veggies are smart choices.

Increase Physical Activity

In addition to reducing your calorie intake, you can also create a calorie deficit by burning more calories through physical activity. Incorporate regular exercise into your routine, aiming for at least three to four days a week. This will not only help you burn more calories but also build muscle, which can boost your metabolism and further enhance weight loss. Consider creating a workout schedule to help you stay consistent.

Remember, creating a calorie deficit is a delicate balance. Make sure you are still consuming enough calories to support your essential bodily functions and maintain overall health. Combining a calorie deficit with nutritious food choices and regular exercise will help you get back on track with your keto weight loss journey.

Manage stress and get enough sleep

Stress and sleep are closely linked, and both are important to consider when trying to lose weight on a keto diet. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss.

Stress

When your body is stressed, it produces excess amounts of a hormone called cortisol, also known as the "stress hormone". Elevated levels of cortisol can encourage your body to store fat, especially in the belly area. Additionally, those who are chronically stressed are often sleep deprived, which has also been linked to weight gain. Therefore, managing stress is crucial for losing weight and maintaining overall health.

• Try techniques like meditation or yoga, which have been shown to reduce stress and improve sleep.
• Spend less time on electronic devices, as excessive screen time can contribute to stress and disrupt sleep.
• Seek professional help if you are experiencing mental health challenges. A qualified therapist or counsellor can provide you with additional tools and support to manage stress effectively.
• Build a strong foundation with high-quality foods. Staying hydrated and eating a variety of whole, nutritious foods will ensure your body gets the essential nutrients it needs to function optimally and manage daily stressors.
• Consider increasing your carb intake. While the keto diet restricts carbs, some people may find that a moderate increase in healthy carb sources, such as complex carbohydrates, can improve their mood and reduce stress levels.
• Engage in regular physical activity. Exercise is a powerful tool for stress reduction and has numerous additional health benefits, including improved mood, enhanced sleep, and reduced risk of chronic conditions.

Sleep

Getting enough high-quality sleep is crucial for weight loss and overall health. Sleep deprivation can negatively impact hunger-regulating hormones, such as leptin and ghrelin, leading to increased appetite and potential weight gain. Additionally, lack of sleep can disrupt your body's ability to restore its mental and physical states, increasing the risk of cardiovascular issues and other health problems.

To improve your sleep:

• Establish a consistent sleep schedule and stick to it. Going to bed and waking up at the same time each day helps to regulate your body's internal clock and improve sleep quality.
• Create a relaxing bedtime routine to help signal to your body that it's time to wind down and prepare for sleep. This could include activities such as reading, journaling, or listening to soothing music.
• Make sure your bedroom is optimised for sleep by keeping it cool, dark, and free from distractions like electronic devices.
• Include sleep-inducing foods in your diet, such as tart cherries, bananas, and oats, which are rich in melatonin, a hormone that promotes sleep.
• Limit caffeine intake, especially close to bedtime, as it can interfere with your sleep quality and duration.
• Manage stress effectively, as stress and sleep are closely linked. Finding healthy ways to cope with stress can improve both your stress levels and your sleep quality.

Exercise regularly

Exercise is a key component of any weight loss journey, and it's no different when you're following a keto diet. Here are some tips to help you exercise regularly and effectively while in ketosis:

Start Slow and Listen to Your Body

The first few weeks on keto can be challenging as your body adapts to using fat as its primary fuel source. During this adjustment period, listen to your body and scale your workouts accordingly. You might feel more sluggish and tired than usual, which is normal. Start with slower, less intense workouts and gradually increase the intensity as your body adapts to ketosis.

Opt for Low-Intensity Workouts

When starting a keto diet, it's best to focus on low-intensity, steady-state exercises such as jogging, cycling, yoga, or stability training. High-intensity workouts that rely on carbohydrates for fuel, like HIIT or sprinting, may be more challenging and could lead to decreased performance. As your body becomes keto-adapted, you can gradually introduce more intense exercises.

Choose the Right Pre-Workout Supplements

Selecting a keto-friendly pre-workout supplement is essential. Many pre-workout products are loaded with sugar, which can kick you out of ketosis. Pure C8 MCT oil is an excellent choice as it provides a long-lasting energy boost and enhances metabolism, leading to more efficient workouts. Take it 30-60 minutes before your workout for the best results.

Strength Training and Weight Training

Aerobic exercise, such as strength training and yoga, is ideal for keto dieters as the body uses fat as its primary energy source during these lower-intensity workouts. Weight training, in particular, increases lean muscle mass, which helps burn more fat and calories. Combine low reps/high weight with high reps/lower weight exercises to maximize muscle mass and endurance.

Adjust Your Carb Intake for High-Intensity Workouts

If you want to incorporate high-intensity workouts into your routine, consider a targeted keto approach. Consume an additional 15-30 grams of net carbs from simple carbohydrates, such as fruit, 30-60 minutes before your workout. This will provide your body with the glycogen it needs to fuel your muscles during intense exercise without kicking you out of ketosis.

Eat Enough and Prioritize Protein

Ensure you're eating enough quality foods to properly fuel your workouts and support muscle recovery. Focus on micronutrients and include MCT oil, fresh fish, omega-3, avocado, and quality meats in your diet. Prioritize protein, aiming for about 25% of your total calories, or 0.8-1.0 grams per kilogram of body weight. This will provide your muscles with the raw material they need to get stronger.

Rest and Recovery

Finally, remember the importance of rest and recovery. Take days off from exercise, get enough sleep, and allow your body to recover effectively between workouts. This will help you maintain motivation and avoid injury.

Frequently asked questions