Keto Weight Loss: Perfect Keto Usage Guide

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan that helps people lose weight and improve their metabolic health. It works by allowing the body to shift into a metabolic state called ketosis, where it burns fat for energy over carbs. This reduces insulin levels and increases the breakdown of fats.

The standard ketogenic diet (SKD) is the most common approach to keto and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. The basic rules for SKD are to limit carb intake to 20-50 grams of net carbs per day, consume moderate amounts of protein, and consume high amounts of fat.

To lose weight on keto, it's important to calculate your macros correctly, ensure you're in ketosis, limit carb intake, maintain a calorie deficit, and be mindful of snacking and alcohol consumption. Additionally, getting adequate sleep, managing stress, and incorporating regular physical activity are crucial for weight loss.

While keto is an effective strategy for weight loss, certain factors can hinder progress. Addressing these factors by making sustainable lifestyle changes and consistently tracking progress are key to achieving weight loss goals.

Calculate your macros

To calculate your macros, you need to determine your basal metabolic rate (BMR), which is the amount of energy you spend per unit of time while resting. This is influenced by your gender, age, height, and weight.

The Mifflin-St Jeor equation is considered the most reliable formula to predict BMR.

Once you have your BMR, you can determine your total daily energy expenditure (TDEE) by factoring in your physical activity level (PAL). This will give you the number of calories your body burns in 24 hours.

From there, you can set a calorie goal, depending on whether you want to maintain, lose, or gain weight. For example, a 10% calorie deficit will help with moderate weight loss.

The standard keto diet includes the following macro breakdown:

• Healthy fats: 55-80% of total calories
• Protein: 20-35% of total calories
• Net carbs: 5-10% of total calories (typically no more than 30-50g of net carbs per day)

However, this can vary depending on the type of keto diet you're following. For instance, the high-protein ketogenic diet (HPKD) allows for 35% of total calories to come from protein.

It's important to note that keto isn't a one-size-fits-all approach, and your optimal macros may vary based on trial and error.

Eat clean keto foods

Clean keto is a subset of the ketogenic diet that focuses on clean eating and consuming foods in their natural state. This includes meat, poultry, fish, eggs, dairy, and healthy oils. Here are some tips for eating clean keto:

• Choose grass-fed and organic meat and dairy: Processed meats and dairy can cause inflammation in the gut and contain fewer nutrients, so opt for grass-fed and organic options which are richer in micronutrients and healthier saturated fats.
• Remove artificial sweeteners from your diet: Artificial sweeteners can kill gut-friendly bacteria and increase the risk of developing diseases. Instead, use natural, clean keto options like monk fruit sweetener or stevia.
• Eat more healthy fats: Focus on polyunsaturated and monounsaturated fats from sources like fish (cod, herring, salmon, sardines, trout) and nuts (almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, walnuts).
• Include more non-starchy vegetables: Add low-carb, high-fiber vegetables like Portobello mushrooms, cabbage, broccoli, asparagus, spinach, kale, and green beans to your diet. They provide vitamins, minerals, and fiber, and help regulate calorie intake.
• Prepare your meals in advance: Cooking your meals at home gives you control over the ingredients and ensures they support your clean keto diet. Try meal prepping to save time.
• Buy some clean keto snacks: Stock up on keto-friendly snacks like pork rinds, keto bars, or keto cookies to satisfy cravings and avoid unhealthy options.

Remember, clean keto emphasizes high-quality, nutrient-dense foods and avoids highly processed items. This approach provides essential micronutrients and promotes long-term health and sustainable weight loss.

Test your ketone levels

Testing your ketone levels is a good way to track if you're in ketosis or not. This is especially important in the beginning as your body is adjusting to burning ketones for fuel instead of carbs.

There are three ways to test your ketone levels: urine strips, breath analyzers, or blood ketone meters. Blood ketone meters are generally the most accurate, but they can be more costly and require a small blood sample with every test. Urine strips are a cheaper alternative, but they are less accurate.

Testing your ketone levels is a good way to ensure you're on the right track with your keto diet. If your levels are above 0.5 mol/L, then you're in nutritional ketosis.

It's important to note that it can take anywhere from 2-7 days to get into ketosis, so don't be discouraged if you're not seeing results right away. Give your body time to adjust and continue tracking your ketone levels to ensure you're on the right track.

Avoid hidden carbs

Avoiding hidden carbs is crucial when following a keto diet for weight loss. Here are some tips to help you avoid hidden carbs:

• Be mindful of your beverage choices. Sugar-sweetened drinks like sodas and sweetened iced teas can contain a significant amount of carbs in the form of sugar. Opt for flavoured seltzers or sugar-free alternatives instead.
• Limit your consumption of refined grain bread. White bread and other refined grain products have a higher glycaemic index and can cause blood sugar spikes. Stick to whole grain bread or reduce your overall bread intake.
• Be cautious with fruit juice. Fruit juice often contains high levels of fructose, a simple carb. While it provides some vitamins and minerals, it is similar to sugar-sweetened beverages in terms of sugar and carb content. Choose whole fruit instead, as it contains fibre that can help manage blood sugar levels.
• Choose lower-carb snacks. Chips, pretzels, and crackers are often loaded with carbs and low in protein and fibre, making it easy to overeat. Opt for nuts, cheese, and eggs as lower-carb, higher-protein alternatives.
• Opt for lower-carb breakfast options. Breakfast cereals and granola can be deceivingly high in carbs and sugar. Try incorporating eggs into your breakfast routine, as they contain almost no carbs and are a great source of protein.
• Use sugar alternatives. Honey and other natural sweeteners are still pure sugar and can add extra carbs to your coffee or tea. Stevia, erythritol, and xylitol are sugar alternatives that can provide sweetness without the carbs.
• Be mindful when dining out. Restaurant meals often come with a starchy side dish, such as potatoes or pasta, which can add 30 or more grams of carbs. Consider ordering extra vegetables or a side salad to increase your fibre intake and reduce the overall carb count of your meal.
• Use alternative flours. White flour, commonly used in baked goods and fried foods, is a refined grain that can lead to insulin spikes. Try swapping it out for whole grain flour, coconut flour, or almond flour, which tend to be lower in carbs.
• Emphasise non-starchy vegetables. While all vegetables are nutritious, focusing on non-starchy options like artichokes, asparagus, broccoli, and carrots can help keep your carb intake in check.
• Prioritise protein. High-protein foods can help increase satiety and make you feel fuller for longer, naturally reducing your carb intake.

Try intermittent fasting

Intermittent fasting is a popular eating pattern that can be combined with the keto diet to enhance weight loss. It involves cycling between periods of fasting and normal eating, with the most popular method being the 16/8 method, where you eat during an eight-hour window and fast for the remaining 16 hours of the day.

Understand the Basics of Intermittent Fasting

Before starting intermittent fasting, it's important to understand the different types of fasting routines and choose one that suits your lifestyle and goals. The 16/8 method is the most popular, but other methods include the 5:2 method, the Warrior Diet, and alternate-day fasting.

Combine Intermittent Fasting with the Keto Diet Safely

Combining intermittent fasting with the keto diet can be safe for most people, but it's important to consult with a healthcare professional first, especially if you have a history of disordered eating, diabetes, or heart disease. Additionally, pregnant or breastfeeding women should avoid intermittent fasting.

Start with Keto First

It's recommended to start with the keto diet first and allow your body to adjust to burning fat for energy. After a couple of weeks or months of following the keto diet, you can consider adding intermittent fasting to your routine.

Choose the Right Timing

When incorporating intermittent fasting, consider starting with a 12- to 16-hour fast. For many people, not eating for 12 hours overnight is a natural habit. You can gradually extend the fasting period by delaying breakfast or skipping meals.

Focus on Healthy Foods

When combining keto and intermittent fasting, prioritize healthy fats, proteins, and low-carb vegetables. Include foods like avocados, olive oil, grass-fed beef, fatty fish, nuts, seeds, and non-starchy vegetables. Avoid highly processed foods and focus on whole, unprocessed options.

Monitor Your Progress and Wellbeing

While combining keto and intermittent fasting can be effective for weight loss, it's important to monitor your progress and overall wellbeing. Keep track of your weight, energy levels, and any changes in your health. Make sure to consult your healthcare team if you have any concerns.

Consider the Potential Benefits

Combining keto and intermittent fasting may offer several potential benefits, including accelerated weight loss, increased fat loss, and improved metabolic health. Intermittent fasting has also been linked to reduced inflammation and improved brain function and blood sugar control.

Remember, it's always a good idea to consult with a healthcare professional before making significant dietary changes, especially if you have any health concerns or conditions.

Frequently asked questions