Keto Diet: Quick Weight Loss Explained

The keto diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve their health. When following a keto diet, carbs are typically reduced to 30 to 50 grams per day. This shift in diet causes the body to enter 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.

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many carbs, preventing them from reaching and maintaining ketosis. Other reasons include not eating nutritious foods, consuming too many calories, having an undiagnosed medical issue, unrealistic weight loss expectations, and stress and lack of sleep.

It's important to note that weight loss can vary from person to person, and small, consistent changes are key to losing and maintaining weight in a healthy way. Additionally, incorporating physical activity and managing stress and sleep can also impact weight loss on a keto diet.

Not achieving ketosis

Ketosis is a

Eating too many carbs

Even consuming a small amount of carbs can hinder weight loss on keto. For example, a single banana contains about 20 grams of net carbs, which is 40% of the maximum daily allowance on keto. Other seemingly low-carb foods, such as carrots and peanut butter, can also add up quickly. Hidden sugars in sauces, dressings, and even "low-carb" marketed foods can also contribute to excess carb intake. Therefore, it is crucial to be vigilant about carb intake and consider tracking macros using a keto app.

When reducing carb intake, it is important to replace those calories with healthy fats and nutrient-dense whole foods such as full-fat dairy, eggs, fish, meat, and healthy fats like avocado and olive oil. Additionally, including non-starchy vegetables like greens, broccoli, peppers, and mushrooms adds nutrients and fiber to the diet.

In summary, to maximize weight loss on the keto diet, it is essential to strictly limit carb intake, track macros, and focus on consuming unprocessed, whole foods that are high in healthy fats and nutrients.

Eating too much protein

The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, it is important to monitor protein intake as well. While controlling carb intake is essential on keto, so too is monitoring protein intake.

On keto, you consume adequate amounts of protein—never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information about it.

Protein is a building block of life and is necessary for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts.

Many low-carb, high-fat advocates believe that excess protein can turn into sugar in your bloodstream through a process called gluconeogenesis and knock down your ketone levels. However, this is just a myth.

On the other hand, eating protein won't affect your ketone levels. You can eat high-fat and high-protein (preferably fatty cuts of grass-fed meat) and stay in ketosis.

Gluconeogenesis (GNG) is a metabolic pathway that allows your liver and kidneys to make glucose from non-carbohydrate sources. GNG is necessary for survival and makes ketosis possible in the first place.

GNG is an extremely stable process. It's not easy to increase it even with extra protein. When you eat extra protein, your blood glucose doesn't spike the same way as when you eat chocolate cake. Studies have shown that GNG production doesn't increase even with extra amino acids.

Eating adequate amounts of protein is beneficial on the ketogenic diet. It helps your body stay in fat-burning mode, it has fewer calories, and it's dangerous to not eat enough protein.

• Protein is more satiating than fat.
• Protein is very nutrient-dense.
• People tend to overeat when protein is low.
• The most effective way to start losing weight on keto is to burn your stored body fat for energy, not the new dietary fat you're eating.
• Your body needs to use more energy (calories) to burn protein than to burn fat.

If you're aiming to lose weight healthily, you want to reduce your body fat percentage while preserving as much lean muscle mass as possible. Research suggests that diets containing 18%-25% protein can result in greater muscle maintenance when compared to lower protein diets (at 10–12% protein).

Another study demonstrated that a moderate to high protein intake at 1.2 g/kg of body weight was shown to prevent muscle loss over a 4-week period when combined with calorie restriction and resistance training.

Protein is an essential component in proper wound healing, and experts estimate that consuming 1-3 g protein per kg of body weight is ideal to support the process.

As we enter our golden years, maintaining muscle mass becomes increasingly important. Research suggests that higher protein intakes for the elderly (more than 20% of calories from protein) can help maintain muscle mass and physical function.

A 2006 study demonstrated that a high-protein diet (30% of calories from protein) was effective in improving glucose control and insulin sensitivity in men with type 2 diabetes.

Use 1.6 g protein per kg of body weight (or 20-30% of calories from protein) as a rule of thumb, but know that you may need to be flexible and adjust your protein intake slightly based on your individual needs.

Not counting calories

Calorie counting is not necessary for everyone on the keto diet. The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, it is still necessary to maintain a calorie deficit to lose weight.

Keto reduces appetite:

For many people, the keto diet naturally reduces appetite and increases feelings of fullness due to the satiating effects of fat and protein. As a result, they may find themselves eating fewer calories without having to consciously restrict or count calories.

Calorie counting can be cumbersome:

Calorie counting can be time-consuming and tedious for some individuals. It requires keeping track of the calorie content of various foods and ensuring that the total calorie intake remains within a specific range. This can be especially challenging when eating out or consuming processed foods with unclear nutritional labels.

Keto's food choices discourage overeating:

The keto diet eliminates many processed and junk foods that are designed to be highly palatable and addictive, making it easier to overeat. By sticking to whole, unprocessed foods, individuals may find it simpler to maintain a calorie deficit without having to meticulously count calories.

Other factors influence weight loss:

Weight loss is influenced by various factors beyond calories, such as hormone levels, sleep quality, stress levels, and physical activity. Addressing these factors can be just as important as calorie counting for achieving weight loss.

Calorie counting may not be necessary for significant weight loss:

For individuals with a large amount of weight to lose, simply adhering to the keto diet and its recommended macronutrient ratios may be sufficient to achieve substantial weight loss without the need for calorie counting.

However, it's important to note that as individuals approach their goal weight, weight loss may slow down, and calorie counting may become more necessary to create a calorie deficit and continue losing weight. Additionally, those who have smaller weight loss goals or are looking to lose those last few pounds may find calorie counting to be a useful tool to fine-tune their diet and create a larger calorie deficit.

In summary, while calorie counting is not mandatory for everyone on the keto diet, it can be a valuable tool for those who want more control over their weight loss or are struggling to lose weight despite following the keto diet.

Constant snacking

• Opt for lower-calorie keto snacks such as cucumbers, celery sticks, boiled eggs, and non-starchy vegetables. These foods will keep you feeling full without adding too many extra calories.
• Be cautious of high-calorie keto snacks like nuts, nut butter, cheese, and jerky. While these foods are healthy in moderation, overindulging can cause a weight loss plateau.
• Prepare your own keto snacks at home to control the ingredients and portion sizes. Some ideas include mini frittatas or egg muffins, veggie sticks with guacamole or nut butter, keto tortilla chips, and keto granola bars.
• Be mindful of hidden carbs in sauces, dressings, and even foods marketed as 'low-carb'. Always check labels and track your macros and calorie intake to ensure you're staying within your desired ranges.
• If you find yourself snacking frequently, it may be helpful to re-evaluate your meal portions and composition to ensure they are filling and satisfying.

Frequently asked questions