Keto Weight Loss: Consistent Or Sporadic Results?

The ketogenic diet is a low-carb, high-fat diet that forces the body to use a different type of fuel. Instead of using glucose from carbohydrates as its primary source of energy, the keto diet relies on the liver to break down stored fat into molecules called ketones. This metabolic state, called ketosis, can lead to rapid weight loss as the body burns fat for fuel instead of glucose. However, weight loss on keto varies from person to person and depends on factors such as metabolism, diet adherence, and body composition. While some may see rapid weight loss in the first few weeks, others will experience slower, more gradual progress.

The keto diet: what is it?

The keto diet is a low-carb, high-fat diet that offers many health benefits. The idea is to get more calories from protein and fat and less from carbohydrates. The body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which can lead to weight loss and lower the risk for certain diseases.

When following a keto diet, carbs are typically reduced to 20 to 50 grams per day. This can lead to weight loss and may improve heart health and blood sugar control. The diet is often used to help reduce the frequency of epileptic seizures in children and has been tried for weight loss, especially as a short-term dietary change to jumpstart weight reduction.

The keto diet involves consuming a very low amount of carbohydrates and replacing them with healthy fats, such as nuts, seeds, avocados, tofu, and olive oil. It is important to note that the ketogenic diet is typically a short-term diet focused on weight loss rather than the pursuit of health benefits.

There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The standard version is the most researched and most recommended.

To maximize weight loss on a ketogenic diet, it is important to get adequate sleep, reduce stress, be more physically active, and consume whole, nutritious, low-carb foods whenever possible.

Weight loss on keto: individual factors

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein way of eating that has been shown to lead to weight loss and improve health. However, weight loss on the keto diet depends on various individual factors. Here are some of the key factors that can influence weight loss results on the keto diet:

• Health situation: Any underlying health issues can impact weight loss. For example, hormonal or metabolic issues like hypothyroidism, polycystic ovarian syndrome (PCOS), or Cushing's syndrome may slow down weight loss. It's important to consult a doctor to rule out any medical issues that could affect weight loss.
• Body composition: The amount of body fat, muscle mass, and body mass index (BMI) play a role in weight loss. Individuals with a lot of excess weight may experience faster and more significant initial weight loss.
• Diet and exercise habits: The types of food consumed and the level of physical activity play a crucial role in weight loss. Eating clean keto foods like coconut oil, avocado, and MCT oil, and exercising regularly can enhance weight loss.
• Fat adaptation period: The time it takes for the body to become fat-adapted varies depending on metabolism and previous dietary habits. Transitioning from a standard American diet (SAD) to keto may require a longer adaptation period.
• Calorie intake: Even on a keto diet, it's important to maintain a calorie deficit to lose weight. Eating too many calories, even from healthy keto-friendly foods, can hinder weight loss.
• Individual differences: Each person's body is unique, and weight loss will vary accordingly. Factors such as age, gender, and genetics can influence weight loss rates.
• Consistency: Sticking to the keto diet consistently is crucial for effective weight loss. This includes eating keto-friendly foods, tracking macronutrients, and allowing the body enough time to enter and maintain ketosis.
• Overall health: While weight loss is a common goal, focusing on overall health is essential. The keto diet can provide benefits beyond weight loss, such as improved energy levels, healthier hair and skin, and reduced risk of chronic diseases.

Common weight loss pitfalls

While the keto diet can be an effective way to lose weight, there are some common pitfalls that can hinder your progress. Here are some mistakes to avoid when following the keto diet:

Mistake #1: Not Being in Ketosis

This may seem obvious, but it's easy to exit ketosis without realising it. Tracking your ketone levels is crucial to ensure you're in a state of ketosis, where your body burns fat for energy instead of glucose. If you're not in ketosis, you won't be able to burn fat effectively and lose weight.

To stay in ketosis, you should:

• Take exogenous ketones by adding a scoop to your favourite drink.
• Decrease your carb intake by reviewing your daily meals and ensuring you're not consuming too many carbs.
• Increase your fat intake by making sure each meal and snack is heavy in healthy fats, which can help reduce your carb and protein intake.

Mistake #2: Not Looking Out for Hidden Carbs

Some foods may contain more carbs than you realise, causing you to exceed your daily carb limit and hindering your weight loss efforts.

To avoid hidden carbs:

• Eliminate processed foods, even those branded as "healthy," as they often contain sneaky carbs. Stick to whole foods instead.
• Cut out artificial sweeteners as they can raise insulin levels and affect ketosis. They also contain a lot of unnecessary additives. If you need a sweetener, stick to stevia or other keto-friendly options.
• Beware of hidden carbs in certain foods.

Mistake #3: Not Checking How Your Body Reacts to Dairy

Dairy products can impede weight loss, even if you're digesting them with ease. Some dairy items, like yogurt and whey protein, may elevate insulin levels and kick you out of ketosis.

To check how your body reacts to dairy:

• Measure your ketone levels before and after consuming dairy to see how your body responds.
• Stick to high-quality, organic, or pastured dairy products.

Mistake #4: Eating Too Many Calories

Even though it's harder to overeat on a high-fat keto diet, it's still possible to consume more calories than you need. To lose weight, you need to maintain a calorie deficit.

To avoid eating too many calories:

• Track your calories using a keto calculator. If you're not seeing meaningful weight loss after several weeks, make sure you're in a calorie deficit.
• Eat fewer nuts, as they are high in calories and some contain more carbs. Measure your intake when snacking on nuts.
• Try intermittent fasting to help reduce overeating and make it easier to stay in a calorie deficit.
• Don't go overboard by eating too little. While a deficit is necessary, too little food can cause metabolic damage.

Remember, weight loss on the keto diet can vary from person to person. It's important to set realistic goals, be consistent, and give your body time to adjust.

Non-scale victories

While weight loss is a common goal for those on the keto diet, it's important to focus on more than just the number on the scale. Non-scale victories (NSVs) are small indicators of success that can be just as important as weight loss. Here are some non-scale victories to keep in mind on your keto weight loss journey:

• How Your Clothes Fit: Dropping a size or noticing that your clothes fit differently is a great non-scale victory. This indicates not just weight loss but also a change in your overall body composition, including lean muscle mass.
• Body Measurements: The scale doesn't always tell the whole story, as you may be losing body fat and gaining muscle simultaneously. Taking body measurements or getting a DEXA or InBody composition scan can give you a more accurate picture of your progress.
• Energy Levels: Increased energy levels are a key indicator that your body is adjusting well to your nutrition plan. If you find yourself needing less caffeine to feel alert or having more energy during and after exercise, that's a non-scale victory worth celebrating.
• Mental Wellbeing: Exercise has been linked to improved mental health. If you're experiencing enhanced clarity and focus, a more positive attitude, or better relationships, give yourself credit for this non-scale victory.
• Improved Workout Performance: Are you able to lift heavier weights, walk or run further or faster, or keep up with your kids more easily? Better performance is a sign that your hard work is paying off.
• Increased Self-Discipline: Sticking to a healthy diet and exercise routine can lead to improved self-control and self-discipline in other areas of your life. This can help you make healthier choices and stay motivated on your keto journey.
• Compliments from Others: While it's important not to get too caught up in external validation, receiving compliments from friends, family, or neighbours can be a sign that your hard work is paying off.
• Better Skin Health: Weight loss and lifestyle changes can lead to improved skin health. If you notice improvements in your skin, such as acne clearing up or a brighter complexion, that's another non-scale victory.
• Improved Digestion: A healthier gut is definitely something to celebrate. If issues like bloating, indigestion, stomach aches, and diarrhoea are becoming less frequent or disappearing altogether, your healthier diet and lifestyle choices are paying off.
• Improved Health Metrics: If your bloodwork shows improvements such as lower blood pressure, lower cholesterol, or lower blood sugar, that's a definite non-scale victory.

Remember, weight loss is not always a linear path, and everyone's journey is unique. By celebrating these non-scale victories, you can stay motivated, maintain a positive mindset, and recognise the many benefits of your healthy lifestyle choices beyond just the number on the scale.

Is the keto diet safe?

The keto diet is a very high-fat, very low-carbohydrate diet that has gained popularity in recent years. It is primarily used to manage seizures in children with epilepsy, but people also use it for weight loss.

The keto diet is extremely strict and difficult to maintain. To achieve ketosis, the diet requires you to eat 75% of your calories from fat, 5% from carbohydrates, and 15% from protein. This is very different from a standard diet, which includes 20-35% fat, 45-65% carbohydrates, and 10-35% protein.

The keto diet is not considered a safe, long-term solution for weight loss. It is a quick fix, and oftentimes, people regain the weight they lost and then some. The keto diet can also lead to nutrient deficiencies, low blood pressure, kidney stones, constipation, and an increased risk of heart disease. It is not safe for those with conditions involving the pancreas, liver, thyroid, or gallbladder.

Additionally, the keto diet restricts many nutritious foods, including fresh fruits and vegetables, whole grains, and low-fat dairy, which are important for long-term weight loss and overall health.

Before starting any new diet, it is important to consult a doctor or dietitian to ensure it is safe and appropriate for your individual needs.

Frequently asked questions