Sustaining Keto Weight Loss: Tips For Long-Term Success

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve health. While the keto diet can be an effective way to lose weight and lower the risk of certain diseases, it is not suitable for everyone and can be challenging to stick to. To sustain keto weight loss, it is important to make sure that the diet is meeting your nutritional needs, get regular physical activity, manage stress, and get adequate sleep. Additionally, when transitioning off the keto diet, it is important to do so slowly and continue to prioritise healthy, whole foods and physical activity to maintain weight loss.

Eat whole, unprocessed foods

Eating whole, unprocessed foods is a cornerstone of the keto diet. The diet is high in fat and protein and low in carbohydrates. The focus is on reducing carbs while increasing the fat and protein content of meals and snacks.

• Choose a variety of high-quality fats and proteins while keeping carb intake low.
• Opt for less processed foods such as nuts and fresh fish.
• Include plenty of whole foods and avoid processed foods and trans fats whenever possible.
• Focus on healthy fats like sesame oil, avocado oil, olive oil, and butter to increase the fat content of dishes.
• Prioritize your exercise levels to help maintain your weight.
• Avoid or limit foods rich in carbs, such as bread, sweets, sugary foods, sweetened beverages, pasta, grains, starchy vegetables, beans, and fruit.
• Be mindful of your portion sizes and create a calorie deficit to support weight loss.
• Include non-starchy vegetables like greens, broccoli, tomatoes, mushrooms, and peppers in your meals.
• Consume full-fat dairy products, eggs, fish, poultry, pastured meats, and healthy fats like avocado and olive oil.
• Be cautious about your sodium intake, as it can affect your blood pressure.
• Be mindful of your vitamin and mineral intake, as the keto diet may not provide sufficient amounts of certain nutrients.

Limit carbs to 20-50 grams per day

Limiting your daily carbohydrate intake to 20-50 grams is essential to achieving and sustaining ketosis, a metabolic state where your body burns fat for energy instead of glucose. This can lead to weight loss and improved health markers.

To put this into perspective, a medium-sized banana contains about 27 grams of carbohydrates, so you would only be able to consume a small amount of carb-containing foods each day. This restriction is highly individualised and depends on factors such as body size. For example, a person with a larger body size may need to consume fewer than 20 grams of carbohydrates per day to enter ketosis.

On a ketogenic diet, your meals will primarily consist of fatty foods, such as eggs, dairy products, meat, and fish, as well as low-carb vegetables. A typical day's carb intake might include a cup of raspberries and 3/4 cup of blueberries, or a large yellow bell pepper, half a large zucchini, one cup of cherry tomatoes, and five cups of spinach.

It's important to note that not all carbohydrates are created equal. Net carbs, which are calculated by subtracting fibre and half of the sugar alcohol content from the total carbohydrate amount, are the ones to focus on. These are the carbs that can be readily digested and utilised for energy by your body.

Transitioning to a ketogenic diet can be challenging due to its restrictive nature, and it may not be suitable for everyone. It is always recommended to consult with a healthcare professional or dietitian before making any significant dietary changes, especially if you have any underlying health conditions.

Eat more protein

Eating more protein is a crucial aspect of sustaining keto weight loss. Here are some reasons why eating more protein can help you maintain your weight loss journey:

Increased Satiety and Reduced Hunger

Protein-rich foods are known for their ability to increase feelings of fullness and reduce hunger. Eating adequate amounts of protein can help you avoid overeating and snacking between meals. This is especially beneficial when following a calorie-restricted diet, as it can help you stick to your diet plan without feeling overly hungry.

Preservation of Muscle Mass

When you're in a calorie deficit, your body may start breaking down muscle tissue for energy, leading to muscle loss. By consuming sufficient protein, you can prevent muscle breakdown and preserve your muscle mass. Muscle is metabolically active tissue, so maintaining muscle mass can also help boost your metabolism and support weight loss.

Boosted Metabolism

Protein has a higher thermic effect than carbohydrates or fats, meaning it requires more energy for your body to digest and utilize it. This increases your calorie expenditure, which can contribute to weight loss. Additionally, a diet higher in protein can help boost your metabolism, further enhancing weight loss and making it easier to maintain your results.

Improved Weight Loss Results

Research has shown that a ketogenic diet with adequate protein intake can lead to greater weight loss compared to a low-fat diet. In one study, participants following a ketogenic diet lost more weight and experienced improvements in triglyceride and HDL ("good") cholesterol levels. Another study found that a high-protein ketogenic diet resulted in nearly five times more total body fat loss compared to a low-fat diet.

Sustained Weight Loss

Protein plays a vital role in maintaining weight loss over the long term. By including sufficient amounts of protein in your diet, you can prevent muscle loss, which is crucial for maintaining a healthy metabolism. Additionally, eating enough protein can help you feel satisfied and reduce cravings, making it easier to stick to your keto diet and avoid weight regain.

Exercise more

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

• Create a workout schedule and stick to it. Set a goal of three to four days a week and choose a time that fits your schedule.
• Start with low-intensity exercises such as easy jogging, cycling, yoga, or stability training. These types of exercises tend to be less affected by the keto diet and can help you ease into a workout routine.
• Choose strength training over high-intensity interval training (HIIT) workouts if you are just starting or are new to working out. The body uses fat as its primary energy source during lower-intensity aerobic workouts, which aligns with the keto diet's focus on burning fat.
• Consider a modified keto diet if you want to incorporate high-intensity exercises. The Targeted Ketogenic Diet (TKD) involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before a high-intensity workout, providing a targeted boost of carbs for energy. The Cyclical Ketogenic Diet (CKD) or carb cycling involves consuming a low-carb keto diet for most days and a higher-carb, low-fat diet for 1-2 days, topping up muscle glycogen stores while allowing you to remain in ketosis.
• Listen to your body and don't overdo it. The first few weeks on the keto diet can be an adjustment period, and you may feel less energised during workouts. It's normal to feel sluggish at first, but your performance will likely return to baseline once your body adapts to using fat as its primary fuel source.
• Set a daily calorie goal and ensure you're eating enough, especially healthy fats and protein. This is important to nourish your body and support lean muscle mass development and recovery.
• Get plenty of rest and allow your body to recover between workouts. Take days off from exercise and prioritise sleep to support optimal muscle tissue recovery.
• Stay hydrated and maintain electrolyte levels. Drinking enough water and maintaining electrolytes are crucial when combining exercise with the keto diet to prevent dehydration and electrolyte imbalances.

Manage stress and get enough sleep

Stress Management Techniques

Chronic stress can cause your body to produce excess cortisol, also known as the "stress hormone," which encourages your body to store fat. To reduce stress, you can try techniques like meditation or yoga, spending less time on electronic devices, and reading or listening to music.

Sleep Improvement Techniques

A good night's rest is essential for weight loss. Lack of sleep can disrupt hunger-regulating hormones, leading to increased appetite. Here are some tips to improve your sleep:

• Gradually reduce carbohydrates as sudden and significant reductions can impact sleep.
• Consume your carbohydrates later in the day as they increase brain tryptophan, which is metabolized into sleep-inducing serotonin and melatonin.
• Ensure you get enough electrolytes, as imbalances can trigger insomnia. Eat foods rich in electrolytes, such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Follow a consistent sleep schedule with a specific bedtime and wake-up time, aiming for 7-9 hours of sleep each night.
• Exercise regularly, but avoid doing it close to bedtime, as it may interfere with sleep.
• Practice relaxation techniques before bed, such as reading, listening to music, or taking a warm bath.
• Limit caffeine intake, especially close to bedtime, as it increases wakefulness.
• Avoid using electronic devices at night, as the blue light emitted can suppress melatonin production.
• Keep your room quiet, dark, and relaxing, free from distractions and electronic devices.

Frequently asked questions