Keto Weight Loss: How Much Should The Scale Drop Daily?

The ketogenic diet, or keto, is a popular choice for people looking to lose weight. It is a low-carb, high-fat diet that forces the body to use fat as its main source of energy instead of glucose. While keto can be effective for weight loss, it is not a magic bullet and there are several reasons why someone may not be losing weight on this diet. This article will explore some of these reasons and provide tips to maximize weight loss on keto.

Achieving ketosis

• Reduce carbohydrate intake: This is the most important factor in entering ketosis. By reducing carb intake, the body is forced to use fat, not glucose, as its primary energy source.
• Increase physical activity: The more energy you use during the day, the more fuel your body needs. Exercise helps deplete the body's stores of glycogen, a form of glucose. On a low-carb diet, glycogen stores are not sufficiently replenished, encouraging the body to turn to fat as a source of fuel.
• Fast for short periods: Intermittent fasting can help a person reach a state of ketosis. It involves going without eating for several hours or periods of 24-48 hours, though most people do not need to fast this long to reach ketosis.
• Increase healthy fat intake: Most people aiming for ketosis replace lost carbohydrates with an increase in healthy fats. Good sources include avocados, avocado oil, fatty fish such as salmon, olive oil, and nuts like almonds and walnuts.
• Test ketone levels: Testing ketone levels in the urine, breath, or blood can help you track your progress and make adjustments to your diet. Simple ketone tests, such as strips and monitors, are available to purchase online.
• Check protein intake: While recommended amounts vary, a standard recommendation is to consume about 1 gram of protein for every pound of body weight each day. People who exercise heavily may need up to 1.5 grams per pound.
• Consume more MCT oil: Medium-chain triglycerides (MCTs), found in MCT oil, can help a person reach ketosis even when consuming more protein and carbs than a typical keto diet.

It's important to note that achieving ketosis can be challenging and may take a few days to a week or longer. Additionally, remaining in a state of ketosis for prolonged periods may have adverse effects, especially for people with certain health conditions like type 1 diabetes. Therefore, it's recommended to consult a healthcare professional before starting the keto diet.

Calorie counting

The keto diet is a low-carb, high-fat diet. When you restrict carbohydrates, your body burns through the carb stores in your muscles and liver, and then switches to a metabolic state called ketosis, in which it uses ketones that are broken down from dietary fat or stored body fat as its primary source of fuel. This shift usually takes less than a week, but for some people, it may take longer.

During ketosis, your body becomes very efficient at burning fat and using it as energy. This fat-burning makes the keto diet a popular choice for people looking to lose weight. However, if you are consuming too many calories, you are unlikely to lose weight, even if you are in ketosis. This is because, to lose weight, you need to create a calorie deficit. This can be achieved by reducing the number of calories you consume or by expending more calories through increased physical activity.

Many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important not to overdo it. While most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein, it is still possible to consume too many calories by eating portions that are too large or by snacking on high-calorie foods throughout the day.

To help reach your intake goals, consider tracking your macronutrients through an app or by keeping a food journal. This can help you learn how many servings of carbs you are allowed to have in a day, depending on your calorie needs. You can also use a keto macro calculator to figure out how many calories you should be eating to lose weight, and where those calories should come from in terms of fat, carbs, and protein.

Nutritious food choices

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.

Animal Proteins

Fish and shellfish are keto-friendly, carb-free, and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are also a great source of protein and contain less than 1 gram of carbs and about 6 grams of protein.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it is low in carbs and high in fat and protein. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and low net carbs. Avocados are also high in monounsaturated fat and potassium, which can help reduce the risk of cardiovascular disease and type 2 diabetes.

Other Non-Starchy Vegetables

Low-carb veggies like cauliflower, broccoli, bell peppers, zucchini, and spinach are low in calories and carbs but high in nutrients, including vitamin C and minerals.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake.

Berries

Berries, particularly raspberries and strawberries, are low in carbs and high in fiber and antioxidants, which can help reduce inflammation and protect against disease.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants, which can help reduce the risk of heart disease. Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero carbohydrates, fat, or protein, so they are perfect on the keto diet. Coffee and tea drinkers have also been shown to have a reduced risk of diabetes.

Portion sizes

Portion control is an important aspect of the keto diet, and it is essential for weight loss and maintaining overall health. The keto diet is a high-fat, low-carb, and moderate-protein diet, and the goal is to consume 70-75% fat, 20-25% protein, and only 5-10% carbohydrates. To achieve this, it is crucial to pay attention to portion sizes and ensure you are not overfeeding yourself.

• Use smaller plates: Typical dinner plates tend to be large. Using smaller plates can help you control your portions as your plate will look fuller with a smaller amount of food.
• Drink water: Drinking water before and during your meals can help you feel fuller and eat smaller portions.
• Meal prep: If you have the time, consider weighing out your food using a scale to ensure accurate portions. You can also use portion control containers to help with this.
• Read food labels: Educate yourself on proper portions by carefully reading food labels. Be mindful of serving sizes, as packages may contain multiple servings.
• Stop eating when you're no longer hungry: It's important to distinguish between feeling full and no longer hungry. Stop eating when you no longer feel hungry, as there is a delay between your stomach signalling it is full and your brain receiving that information.

In addition to portion control, physical activity, stress management, and adequate sleep are also important factors in weight loss and maintaining a healthy weight on the keto diet. It is also crucial to choose nutritious, whole foods and limit your consumption of processed foods, even if they are keto-friendly.

Physical activity

While on a keto diet, it is important to incorporate physical activity into your lifestyle to stimulate fat loss and reap the health benefits of exercise.

Types of Exercise

Low-intensity, steady-state (LISS) exercises such as jogging, cycling, yoga, and swimming are generally better tolerated by people on a keto diet compared to high-intensity workouts. This is because the keto diet involves severely restricting carbohydrate intake, which are the body's main source of energy, especially for high-intensity activities.

However, it is still possible to perform high-intensity exercises such as HIIT workouts, burpees, sprints, and mountain climbers while in a state of ketosis. To do so effectively, it is important to reach a fat-adapted state by consistently keeping your carb intake low (30-50 grams or even lower) for several weeks. This will help your body burn fat more effectively during high-intensity exercises.

Benefits of Exercise While on Keto

Exercising while in ketosis accelerates weight loss by depleting glycogen stores and preserving lean muscle mass. The more lean muscle you have, the higher your resting metabolic rate or resting energy expenditure (REE), which means your body burns more calories even when at rest.

Additionally, exercising during an intermittent fast while on a keto diet will boost your fat-burning capacity and induce long-term adaptations that benefit your performance and health.

Considerations

It is important to note that a lack of carbohydrates may negatively affect your exercise performance, especially for strenuous workouts. This is because high levels of glycogen are necessary to boost output during intense exercises. Therefore, it is recommended to increase your calorie intake on days when you engage in high-intensity exercises to ensure you are consuming more calories than you burn.

Furthermore, the keto diet may impair muscle growth due to restricted protein intake and lower calorie consumption. If your goal is to build muscle mass, you may need to adjust your protein and calorie intake accordingly.

Incorporating physical activity into your lifestyle is crucial when trying to lose weight on a ketogenic diet. While low-intensity exercises are generally better suited for the keto diet, it is still possible to perform high-intensity workouts by reaching a fat-adapted state. Additionally, exercising while in ketosis accelerates weight loss and offers health benefits beyond weight management.

Frequently asked questions