Keto Weight Loss: Daily Allowances For Success

The keto diet is a high-fat, moderate-protein, and very low-carb eating plan. The diet is designed to put your body in a metabolic state called ketosis, where it burns fat instead of glucose for energy. The keto diet is popular among people trying to lose weight, and it may also offer other health benefits, such as improved glycemic control in people with type 2 diabetes. However, it is not suitable for everyone, and it may come with some risks and side effects.

How much weight can you lose on keto?

The amount of weight you can lose on keto depends on several factors, including your health situation, body composition, exercise and eating habits, and individual fat adaptation period. While everyone's body is different, here's a general outline of what people typically lose when following the keto diet.

Initial Water Weight Loss

During the first week of the keto diet, many people experience a rapid drop in weight, ranging from a few pounds to as much as 10 pounds. This initial weight loss is primarily due to the loss of water weight as the body releases glycogen stores and switches to burning fat. It's important to note that this is not fat loss, but it indicates that the body is entering ketosis, the fat-burning mode. However, this rapid water loss may lead to dehydration and constipation, so it's crucial to increase water intake during this phase.

Short- and Medium-Term Weight Loss

After the initial week or two, weight loss on the keto diet typically occurs at a slower and more steady pace. This is when the body is getting fat-adapted and transitioning from burning carbs to burning fat. A safe average weight loss during this period is around one to two pounds per week. Several studies have shown that obese patients following the keto diet achieved significant weight loss, with some losing more than 10% of their initial weight.

Long-Term Weight Loss

As you get closer to your goal weight, weight loss tends to slow down. Your total daily caloric needs decrease as your weight decreases, so even with a calorie deficit, the impact on weight loss becomes smaller. During this long-term phase, weight loss may occur at a rate of around one pound per week or less. One study found that after one year on the keto diet, participants lost a total of 14 kg (30.8 pounds), with most of the weight loss occurring in the early stages.

Common Pitfalls and Considerations

It's important to note that simply following the keto diet may not be enough to achieve weight loss. Common pitfalls include not being in ketosis, hidden carbs in food choices, dairy intake affecting weight loss, and consuming too many calories. Tracking ketone levels, reducing carb intake, increasing healthy fat intake, and ensuring a calorie deficit are crucial for successful weight loss on the keto diet. Additionally, increasing daily physical activity can help accelerate weight loss.

While the keto diet can be effective for weight loss, it may not work for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions or concerns.

What are the best keto-friendly foods?

A keto diet is a low-carb, high-fat diet that can help with weight loss. Here are some of the best keto-friendly foods:

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options as they are high in protein and can be eaten in moderation. Cream and half-and-half are also keto-friendly as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable.

Vegetables

Green leafy vegetables are excellent for keto as they are low in carbs and rich in vitamins, minerals, and antioxidants. Non-starchy vegetables such as broccoli, cauliflower, zucchini, peppers, avocados, and olives are also good options.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries and strawberries, are also keto-friendly as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also suitable in moderation, as they are good sources of antioxidants.

Fats and Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are all good choices for keto cooking and baking.

What are the common mistakes to avoid on keto?

Common Mistakes to Avoid on Keto

The keto diet is a low-carb, high-fat diet that has gained popularity as a weight-loss strategy. While the keto diet has shown promising results, it is essential to be aware of some common mistakes that people often make when starting this diet. Here are some tips to help you avoid these pitfalls and maximize your chances of success:

Cutting Carbs and Increasing Fat Too Quickly

It is recommended to gradually reduce your carbohydrate intake instead of making a sudden drastic change. Consider tapering down your carb intake over time rather than completely eliminating them all at once. This gives your body time to adjust to the new diet.

Not Drinking Enough Water

The keto diet can lead to dehydration due to the decrease in carbohydrate intake and the associated loss of water and electrolytes. Make sure to drink plenty of water throughout the day and aim for half of your body weight in ounces of water daily.

Not Preparing for the Keto Flu

The keto flu is a common experience when starting the keto diet, with symptoms such as headache, fatigue, nausea, and dizziness. To ease these symptoms, increase your intake of potassium, magnesium, and sodium, and consider taking electrolyte rehydration drinks.

Forgetting to Eat Omega-3 Fatty Acids

When choosing your fat sources on the keto diet, prioritize healthy fats such as omega-3 fatty acids found in salmon, sardines, oysters, and mussels. These anti-inflammatory fats are good for your heart and offer additional health benefits.

Not Salting Your Food Enough

The keto diet can lead to a loss of sodium through urination, so it is important to season your food with salt to maintain adequate sodium levels. This is especially important if you are no longer consuming processed foods, which tend to be high in sodium.

Not Consulting Your Doctor

If you have an existing medical condition or are taking medication, it is crucial to speak with your doctor before starting the keto diet. The keto diet can affect your medication needs, especially if you are taking blood glucose-lowering medications or blood pressure medications.

Not Paying Attention to Vegetable Intake

While vegetables are an important part of a healthy diet, they do contain carbohydrates. Be mindful of your vegetable intake and choose non-starchy options like leafy greens, cucumber, tomatoes, and asparagus. This will help you stay within your carb limits and avoid kicking yourself out of ketosis.

Focusing Only on Carb-Counting

Remember that food quality matters on the keto diet. Choose whole, unprocessed foods whenever possible and opt for omega-3-rich foods, grass-fed meats, and whole food snacks over processed keto treats. Work with a registered dietitian to ensure you are getting all the necessary nutrients.

Not Exercising on Keto

Combining the keto diet with exercise can improve your metabolic flexibility and provide additional health benefits. You may need to reduce the intensity of your workouts during the initial adjustment period, but as your body adapts, you can gradually increase the intensity and duration of your exercises.

Not Getting Enough Micronutrients

The keto diet restricts many carb-rich foods that are also good sources of micronutrients. Make sure to include a variety of keto-friendly foods that provide essential vitamins and minerals, such as vitamin A, vitamin C, vitamin D, B vitamins, iron, and folate.

What are the health benefits of keto?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It has been shown to provide several health benefits, including:

• Weight Loss: The keto diet is well-known for its weight loss benefits. It helps to boost metabolism, reduce appetite, and increase fat burning, leading to significant weight loss, especially in the abdominal cavity.
• Improved Blood Sugar and Insulin Levels: The keto diet can be beneficial for people with diabetes and insulin resistance by lowering blood sugar and insulin levels.
• Reduced Risk of Heart Disease: The keto diet can lead to a significant reduction in blood pressure and an increase in "good" HDL cholesterol, which can lower the risk of heart disease.
• Improved Brain Function: The ketones produced during the keto diet may provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease and epilepsy.
• Reduced Seizures: The keto diet has been used since the 1920s to reduce seizures in children with epilepsy, especially those who have not responded to other treatments. It can also help reduce the dose of medication needed.
• Improved Polycystic Ovary Syndrome (PCOS) Symptoms: The keto diet may improve markers of PCOS, including hormone ratios and fasting insulin levels.
• Potential Cancer Treatment: Some studies suggest that the keto diet may be used as a complementary treatment for certain cancers, as it causes more oxidative stress in cancer cells than in normal cells.
• Acne Reduction: By reducing carb intake, the keto diet may help reduce acne symptoms by improving gut health and stabilising blood sugar levels.

What are the risks and side effects of keto?

The keto diet has been associated with several health risks and side effects. Here are some of the most common ones:

Keto Flu

The keto flu is a common short-term side effect of the keto diet, which can cause fatigue, nausea, dizziness, headaches, and endurance issues when exercising. These symptoms usually improve within a few days to a few weeks. Staying hydrated and increasing electrolyte intake can help alleviate the symptoms of keto flu.

Dehydration

The keto diet can lead to dehydration, as the body loses more fluid than it takes in. Increased water intake is recommended to prevent dehydration.

Gastrointestinal Issues

Constipation, diarrhea, nausea, and vomiting are common side effects of the keto diet. Diarrhea is particularly frequent due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.

Kidney Stones

The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stone formation. This is especially true for individuals without kidney disease. For those with kidney disease, the keto diet can lead to further long-term kidney damage and worsen metabolic acidosis.

Reduced Athletic Performance

Research has shown that participants on a ketogenic diet performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet. Therefore, athletes may experience a decrease in athletic performance while on the keto diet.

Vitamin and Mineral Deficiencies

The keto diet may lead to vitamin and mineral deficiencies, as many fruits and vegetables are limited or eliminated to maintain low carb intake. This can result in a lower intake of essential nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.

Hepatic Steatosis (Fatty Liver)

A potential risk of a high-fat, high-protein diet is hepatic steatosis, or fatty liver.

High Cholesterol

The keto diet's emphasis on high-fat content can lead to increased LDL cholesterol levels, which are linked to an increased risk of heart disease or strokes.

Other Considerations

The keto diet may also be challenging to follow due to its restrictive nature. It may be difficult to maintain over an extended period, and individuals may regain weight if they stop limiting carbohydrates. Additionally, the diet's reliance on animal fats or saturated fats may have adverse health effects.

Frequently asked questions