Supercharging Weight Loss On Keto: What You Need To Know

The ketogenic diet is a low-carb, high-fat diet that has been proven to promote weight loss, improve heart health, and control cravings. While the keto diet can be challenging to follow, some supplements claim to help boost energy, burn fat, and lose weight faster. However, it is important to note that the effectiveness of these supplements is not supported by extensive research, and they may not be safe for everyone. To supercharge weight loss on keto, it is recommended to increase fat consumption to 70%, reduce carbs to 5%, ensure adequate protein intake at 25%, and consider mineral supplements to prevent nutrient deficiencies and support energy production.

Increase fat consumption to 70%

To supercharge weight loss on keto, it is recommended to increase fat consumption to 70%. This is because the keto diet is a low-carb, high-fat diet that changes your metabolism to burn fat for fuel instead of sugar. This metabolic shift comes with new nutrient needs, and an increase in fat consumption is necessary to keep the body in the metabolic state of ketosis, which burns fat.

• Increase fat from healthy sources: It is important to get your fat intake from healthy sources such as fatty fish like salmon, tuna, mackerel, sardines, and avocados. These foods are high in monounsaturated fats, which have been linked to lower blood pressure and healthier blood sugar levels.
• Reduce carbs: Keep your carb intake low, around 5%, to help your body stop using glucose as fuel and start burning fat for energy. This is a crucial step in achieving ketosis.
• Choose fattier cuts of meat: Opt for fatty cuts of meat such as ribeye, chuck roast, and lamb leg. Don't be afraid of the fat; embrace it!
• Use multiple fat sources at mealtimes: Get creative and mix and match your fats. For example, add a fried egg and some cheese to your avocado toast, or marinade your salmon in sesame oil.
• Veggies and fat: Vegetables can handle extra fat from sources like grass-fed butter and extra-virgin olive oil. You can roast them in oil or dip them in creamy sauces.
• Nuts and seeds: These are great sources of healthy fats and can be added to smoothies, salads, or trail mixes.
• Full-fat dairy: Opt for full-fat dairy products like cream, full-fat milk, yogurt, and cheese. These can be added to smoothies, soups, or used as dips for veggies.
• Mayo and tahini: Homemade mayonnaise or a brand without hidden sugars and preservatives can be added to salad dressings or used as dips. Tahini, made from sesame seeds, can also be used in smoothies or salad dressings.
• Coconut: Coconuts are high in fat, so adding shredded coconut to your snacks or sweets can boost your fat intake.
• Eggs: Eggs are perfect for the keto diet as they are about 65% fat and minimal carbs. Enjoy them in any form—boiled, fried, scrambled, or as an addition to salads or soups.

Keep carbs low at 5%

Keeping your carb intake low is a crucial aspect of the keto diet. Here are some detailed tips and guidelines to help you keep your carb consumption at 5% and accelerate your weight loss journey:

• Understand Net Carbs: It is essential to familiarize yourself with the concept of net carbs. Net carbs refer to the total carbs minus the fibre content in a food item. When tracking your carb intake, always calculate the net carbs to ensure accuracy.
• Stay Within the Limit: Adhering to the 5% carb limit is vital. This typically translates to consuming up to 50 grams of carbs per day to stay in ketosis. This limit may vary slightly between individuals, so it is advisable to consult a dietitian or nutritionist to determine your optimal carb intake.
• Choose Your Foods Wisely: Not all carbohydrates are created equal. Focus on consuming carbs from whole, unprocessed foods that provide essential vitamins and minerals. Opt for low-carb foods such as meat, fish, cheese, and dark green vegetables. Avoid wheat-based products like rice, pasta, and cereals, as well as starchy vegetables and sugary fruits.
• Read Labels Carefully: When purchasing packaged or processed foods, always read the nutrition labels. Check the total carb content and subtract the fibre and half of the sugar alcohol content to calculate the net carbs. This will help you make informed choices and stay within your carb limit.
• Gradual Transition: If you're new to keto, consider easing into the diet gradually. Start by eliminating one type of high-carb food at a time, such as bread or sugary drinks. This can make the transition more manageable and help you stick to the diet in the long run.
• Monitor Your Health: Regular health check-ups are crucial when following a restrictive diet like keto. Consult your doctor or healthcare provider to monitor your overall health, especially the impact of the diet on your heart and blood sugar levels. This is especially important if you have pre-existing health conditions or take medications.
• Avoid Common Pitfalls: Be mindful of common mistakes people make on low-carb diets. Avoid excessive consumption of nuts, dairy, and protein. While these foods are part of the keto diet, they can add up in carbs and calories quickly. Keep portion sizes in check to stay within your macros.

Ensure 25% of diet is protein

Ensuring your diet consists of 25% protein is a crucial aspect of the keto diet. While the diet focuses on a high-fat, low-carb intake, protein is an essential macronutrient that plays a significant role in weight loss and overall health. Here are some detailed guidelines and tips to help you ensure your diet consists of 25% protein while on the keto diet:

• This macronutrient is essential for various bodily functions, including muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, and creating hormones and enzymes.
• Getting enough protein can make weight control easier by reducing appetite and preventing overeating.
• A diet with 25% protein can help preserve muscle mass and improve body composition, which is crucial for healthy weight loss.
• For individuals aiming to lose weight, a higher protein intake of up to 35% may be beneficial to help build and maintain lean muscle mass.

How to Ensure 25% Protein in Your Keto Diet:

• Calculate Your Protein Needs: Determine your protein intake based on your body weight and activity level. As a general guideline, aim for 1.2 to 2.0 grams of protein per kilogram of reference body weight. If you're very active, you may need up to 3 grams of protein per kilogram.
• Prioritize Protein Sources: Include a variety of high-quality protein sources in your diet, such as meat, poultry, seafood, eggs, cheese, tofu, soy products, nuts, and seeds.
• Track Your Protein Intake: Use a food journal or an app to track your protein intake and ensure you're meeting your daily target. This will help you make adjustments as needed.
• Adjust Your Portion Sizes: Don't be too concerned about hitting an exact target. Feel free to vary your protein intake by a few grams from day to day. If you're lower one day, aim for slightly more the next day.
• Combine with Resistance Training: If you engage in resistance training or weight lifting, aim for a higher protein intake, as this can help increase muscle mass and preserve muscle during weight loss.
• Include Protein at Every Meal: Aim for at least 20 grams of protein at each meal to adequately stimulate muscle protein synthesis and promote satiety.

Take supplements to ease keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include fatigue, muscle cramps, body weakness, headaches, nausea, constipation, and sugar cravings. This is due to the body's response to a sudden reduction in carbohydrates.

• Electrolytes: When entering ketosis, the body dumps water and electrolytes. This can lead to dehydration and a loss of electrolytes, resulting in symptoms such as fatigue, muscle cramps, and body weakness. Replenishing electrolytes like calcium, magnesium, potassium, and sodium can help alleviate these symptoms. Adding more salt to your food or drinking sports drinks high in electrolytes can aid in this process.
• Magnesium: This mineral is essential for muscle cramps, improving sleep quality, and increasing insulin sensitivity. Include magnesium-rich foods such as pumpkin seeds, almonds, spinach, and magnesium-based supplements in your diet.
• Potassium: The keto diet restricts foods high in potassium, such as fruits, beans, and starchy vegetables. Avocados and leafy greens like spinach are excellent sources of potassium.
• Sodium: As insulin levels decrease during ketosis, the kidneys release excess sodium from the body. Increasing sodium intake by adding more salt to your food can help your body adjust to ketosis and replenish electrolytes.
• Vitamin and Mineral Supplements: Taking a good mineral supplement can help maintain high mineral levels, which are crucial for energy production and mental focus while on a keto diet.

It is important to consult a healthcare professional before starting any new supplement regimen, especially when following a restrictive diet like keto. They can advise you on the appropriate dosages and any potential interactions with your current medications or supplements.

Eat whole, nutritious, low-carb foods

A ketogenic diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze.

The premise of the ketogenic diet for weight loss is that depriving the body of glucose (the main source of energy for all cells in the body, obtained by eating carbs) will lead to the production of an alternative fuel called ketones from stored fat.

Focus on Whole Foods

The ketogenic diet is a great opportunity to focus on whole, unprocessed foods. Choose fresh, whole foods such as meat, fish, eggs, vegetables, healthy fats, and some dairy and limit or avoid processed and refined foods, such as crackers, cookies, and other convenience foods.

Include Plenty of Low-Carb Vegetables

Non-starchy vegetables like leafy greens (kale, Swiss chard, spinach), broccoli, cauliflower, bell peppers, onions, mushrooms, cucumbers, and summer squashes are excellent choices on the keto diet. They are low in carbs and provide important vitamins, minerals, and fibre.

Choose Healthy Fats

Avocados, nuts, seeds, olive oil, coconut oil, and fatty fish like salmon are great sources of healthy fats. These foods will help you meet your fat requirements on the keto diet while also providing essential nutrients.

Opt for High-Fat Dairy

Dairy products like cheese, butter, and Greek yogurt are allowed on the keto diet. They are high in fat and provide important nutrients like calcium. However, limit or avoid dairy with high lactose content, such as cream and full-fat milk.

Be Mindful of Protein Intake

While the keto diet does include protein, it is important to keep the intake moderate. Focus on grass-fed beef, free-range poultry, wild-caught fish, and eggs as your main sources of protein.

Limit Carbohydrates

To stay in ketosis, it is crucial to limit your carbohydrate intake. Avoid starchy vegetables like potatoes, corn, and winter squash, as well as grains, added sugars, and fruit juices. Choose lower-carb fruits like berries in small portions.

Frequently asked questions