Keto Diet: Quick Weight Loss Explained

The keto diet is a low-carb, high-fat, and high-protein diet that forces the body to use fat as its primary source of energy instead of glucose. This metabolic state is called ketosis. To reach ketosis, one must drastically reduce their carbohydrate intake to 20-50 grams per day, which is a challenge for many people. The keto diet is popular for weight loss, and there are many reports of dramatic weight loss shortly after starting the diet. However, this initial weight loss is mostly due to water loss. Once the body enters ketosis, it becomes easier to burn stored body fat, leading to sustained fat loss. While the keto diet can lead to faster weight loss compared to a calorie-reduction diet, it may be challenging to maintain long-term.

The keto diet is high-fat, low-carb, and can lead to faster weight loss than a calorie-reduction diet

The keto diet is a high-fat, low-carb approach to eating that can lead to faster weight loss than a calorie-reduction diet.

The keto diet is designed to force the body to use a different type of fuel. Instead of using glucose (derived from carbohydrates) as its primary energy source, the keto diet relies on the liver to break down stored fat into molecules called ketones. This process is called ketosis. To reach this state, daily carbohydrate intake must be limited to 20 to 50 grams, depending on body size. This typically takes two to four days.

The keto diet is different from other low-carb diets as it calls for up to 90% of daily calories to come from fat. While this can be challenging to maintain, research has shown that people can lose weight faster with keto than with a calorie-reduction diet.

On keto, weight loss is often rapid in the first week as the body releases a lot of water weight. After this initial period, weight loss usually occurs at a slower, steadier pace as the body switches from burning carbs to burning fat.

While keto can be an effective tool for weight loss, it is not recommended as a long-term solution. Many people find it challenging to maintain over time, and it may also lead to nutritional deficiencies. Experts generally advise staying on keto for a maximum of six months before reintroducing more carbs to the diet.

Weight loss is likely to be water weight initially, then fat

When starting a keto diet, people often experience rapid weight loss, but this is mainly due to a loss of water weight rather than fat. This is because the keto diet involves drastically reducing carbohydrate intake, which causes the body to burn through its stored carbs (glycogen) and the water bound to them. This results in increased urination and thirst, and the scale shows a large drop in weight, which is mostly water loss.

After the initial water weight loss, weight loss typically continues at a slower, steadier pace as the body enters a state of ketosis and starts burning fat for energy. This is when the weight loss is more likely to be fat. However, it's important to note that weight loss can vary depending on individual factors such as health, body composition, exercise and eating habits, and adherence to the keto diet.

To maximise weight loss on a keto diet, it's crucial to consume nutritious, whole foods, create a calorie deficit, manage stress and sleep, and incorporate physical activity. Additionally, tracking ketone levels and macronutrient intake can help ensure the body remains in ketosis and support weight loss goals.

While the keto diet can lead to faster initial weight loss compared to a calorie-reduction diet, it may be challenging to maintain long-term. For sustained weight loss, it is recommended to transition to a reduced-calorie Mediterranean-style diet and increase physical activity after a few weeks.

It takes 2-7 days to enter ketosis, when the body uses fat as its main energy source

The keto diet is a low-carb, high-fat, and high-protein diet. It involves drastically reducing your carbohydrate intake to force your body to use a different type of fuel. Typically, most of the body's cells use blood sugar (glucose) as their main source of energy. However, when you limit your carb intake, your body burns through the carb stores in your muscles and liver, and then switches to a metabolic state called ketosis. During ketosis, your body uses ketones, which are broken down from dietary fat or stored body fat, as its primary source of fuel.

It usually takes two to four days to reach a state of ketosis, but for some people, it may take longer. Getting into ketosis usually takes anywhere between two and seven days, depending on your specific body and metabolic state. This initial period is crucial because, once you enter ketosis, it's much easier to utilise your stored fat for energy, which is one reason why the keto diet may be advantageous for weight loss.

During the transition into ketosis, many people notice dramatic weight loss. However, it's important to note that this is primarily due to changes in water weight. When you restrict carbs, your body rapidly burns through glycogen, the stored carbs in your liver and muscles, which is bound with water. As you burn through these stored carbs, the water is excreted through urine or sweat. This can result in increased urination and thirst. While this initial weight loss is mostly water weight, once you're fully in ketosis, your weight loss will probably slow down, but it's likely to be more fat than water.

To maximise weight loss on a ketogenic diet, it's important to get adequate sleep, reduce stress, increase physical activity, and consume whole, nutritious, low-carb foods whenever possible. Additionally, tracking your ketone levels is crucial to ensure you're staying in ketosis and making progress toward your weight loss goals.

The keto diet is restrictive and hard to maintain, so it's not recommended long-term

The keto diet is a popular weight-loss strategy that involves a metabolic shift into a fat-burning state called ketosis. While it can be effective for weight loss, it is highly restrictive and difficult to maintain, and therefore not recommended long-term.

The keto diet involves a strict limitation of carbohydrates, cutting out many fruits and vegetables, and consuming mostly fat. This can be challenging to adjust to psychologically, as it often involves a lot of planning and math to ensure you are staying within the strict carbohydrate limits. For example, some fruits and vegetables that are otherwise considered healthy, such as carrots and apples, are too high in natural sugars to be included in the keto diet. This can result in missing out on important nutrients and anti-cancer compounds found in these foods.

The keto diet is also associated with several health risks, including an increased risk of heart disease due to its high saturated fat content. It can also lead to nutrient deficiencies, liver problems, kidney problems, constipation, fuzzy thinking, and mood swings. Because of these risks, it is important to consult a physician and work with a nutritionist before starting a keto diet.

In addition, strict diets like keto are often quickly abandoned because they require a lot of extra decisions and effort, which can be exhausting and socially isolating. Most people do not approach a new eating plan with long-term commitment, and the restrictive nature of the keto diet can make it challenging to stick to.

For these reasons, the keto diet is not recommended as a long-term solution for weight loss or health management. Instead, it may be more effective to focus on creating simple, sensible eating routines that are easy to follow and can become habitual over time. This might include making healthier choices more convenient and training your body to choose healthy snacks through repetition.

To lose weight, you must be in a calorie deficit, so track your macros and calories

To lose weight, you must be in a calorie deficit. This means that you need to burn more calories than you consume. One way to achieve this is by tracking your macros and calories.

Macros, or macronutrients, are the energy-supplying nutrients that the body needs in large quantities: fat, protein, and carbohydrates. The number of calories provided by each macronutrient is different: fat provides 9 calories per gram, while protein and carbohydrates each provide 4 calories per gram.

On the keto diet, the typical macro breakdown is 75% fat, 20% protein, and 5% carbohydrates. This is significantly different from a standard diet, in which 45-65% of calories come from carbohydrates. To achieve ketosis, it is critical to reduce carbohydrate intake.

There are several ways to track your macros and calories. One way is to use a food journal, relying on nutrition labels and tools like the USDA Nutrient Analysis Library to determine the nutrient content of foods. Another way is to use a macro-tracking app, which will show you the percentage of calories consumed from each macronutrient. These apps can also help you plan meals and track your weight over time.

When tracking your macros on the keto diet, it is important to remember that not all calories are created equal. For example, protein has a higher thermic effect than carbohydrates, meaning that it increases satiety and energy expenditure. Additionally, the quality of your food matters. Whole foods are generally better sources of calories and boost your health, unlike processed foods, which often contain harmful ingredients.

In addition to tracking your macros and calories, there are other factors that can impact weight loss on the keto diet. These include getting adequate sleep, reducing stress, increasing physical activity, and managing any underlying medical conditions.

Frequently asked questions