If you have been looking for a way to lose weight quickly, chances are you heard of the keto diet.
That’s because the keto diet is one of the most effective ways to burn fat, lose weight and keep it off for good.
In fact, studies show that
following a low carbohydrate diet like keto can not only help you drop
pounds fast but also improve your health .
But I know you’re probably wondering how quickly you can expect to see keto diet results, and how much weight you can expect to lose.
Like any other diet, results can
be different for everyone. This only makes it that much harder to give a
reliable, exact answer.
What I can provide you in this
article instead is the average weight loss result of many keto dieters.
Along with it, I’ll share their successful weight loss habits and how to
avoid common pitfalls.
Regardless, it’s totally possible to lose weight on keto and keep it off.
In a second, we’ll take a deeper look at the most effective keto weight loss methods
Before we get to that, let’s see how does the keto diet cause weight loss in general.
How Does Keto Weight Loss Happen?
The keto diet causes weight loss through fat-burning. This is unique to the keto diet and it’s one reason why weight loss on keto works so well.
The keto diet is an extremely low carbohydrate diet with high fat.
If you think of this as in the food pyramid, the keto food pyramid
would be the flip version of the conventional one. You eat most fats and
fewest carbs. This alteration of dietary macros
forces your body to enter ketosis. It’s a metabolic state where your
body is depleted of its primary energy source, glucose. It’s a
derivative of carbohydrates that are produced in the body. Drastically cutting carbs results
in less glucose your body has to burn to fuel itself. Essentially, when
your body enters ketosis, it begins to break down fat instead of carbs for fuel. Replacing carbs with fats enforces
this switch in fuel source and turns your body into a fat burner. It’s
what happens in ketosis and when your body produces ketones. Your body
becomes extremely efficient in burning fat, both from stored fat and new
fat intake. Because your body is constantly breaking down fat to use as fuel, you’ll naturally lose weight. This is mostly how keto weight loss works . Another way weight loss happens on
keto is through a filling diet. Ketogenic diet tends to be filling and
satisfying, thanks to a decent intake of protein and loads of fat. By feeling fuller and having fewer cravings your calorie intakes, naturally decreases. Whenever you take in fewer calories, you lose weight.
What Is the Fastest Way to Lose Weight On Keto?
The fastest way to lose weight on keto is to force your body into ketosis. So your goal is to reach this metabolic state and start using the ketones as your body’s main energy source. That being said, reaching the
state of ketosis and turning your body into a ketone body is a process.
It also requires some work and planning. Here are 5 steps to get into ketosis fast, to lose weight fast :
1. Limit Your Carb Intake
The core of a ketogenic diet is its low-carb diet. It’s the most important aspect of achieving ketosis. And this can only be caused by carb deprivation. In natural, carbohydrates or
glucose serves as the body’s primary fuel source. But when glucose is
lacking, the body turns to other energy sources like ketones, the fatty
acids. When carb intake is low, your body
releases fats stored in your body to be used as fuel. This is where fat
burning happens and weight loss occurs. To induce ketosis and make this switch in energy source, the carb intake needs to be as low as 20-50g a day . With that said, the level of carbs to reach ketosis is different for everyone. Some need to go as low as 20 grams a day or even fewer, while others can tolerate 50g or more of carbs. To lose weight fast, it’s best to
start as low as you can to guarantee ketosis Promoting weight loss on keto
requires an alteration of your body’s metabolic state. Consult with a
specialist near you to find your best keto macros before starting the
diet.
2. Add Healthy Fats to Your Diet
A low-carb ketogenic diet is supported by a hefty dose of healthy fats. And that’s for a reason. Consuming lots of healthy fats helps boost your ketone production. A successful keto diet meal plan for weight loss
gets as many as 80% of calories from fat. A keto diet for epilepsy or
therapeutic keto can see calories from fat as high as 90%. But more fat does not necessarily translate to more ketones. A study shows eating 79% or 90% fat did not make a difference in the ketone levels produced . Rather, focus on eating enough of quality, healthy fat for ketosis. If you don’t know where to start, aim taking 80% of calories from fat. Some of the good keto fat sources
are coconut oil, avocado oils, olive oil, and butter. Olives, coconut
milk, avocados, and fatty fish and nuts can also help you boost your fat intake. One thing to note here is, for
your weight loss, you need to still remain within your calorie budget.
Don’t fall short of fat intake but also, don’t go overboard and break
your calorie budget.
3. Exercise to Speed Up Weight Loss In Ketosis
One question people always ask is this. Does exercise speed up weight loss in ketosis? The short answer is yes. Exercise helps speed up weight
loss in ketosis by depleting the body’s glycogen. They are normally
replenished when you eat carbs, which glycogen is derived from. Studies have shown that physical activity can help deplete your glycogen . With glycogen supply being kept at
low on keto, this only forces your body to tap out on glycogen stores.
In response, your body produces more ketones to fuel your muscles and
cells. Another study has shown a
remarkable increase in ketone levels with exercise. They recorded a 137
to 314% increase in ketones when exercising before a meal. In other
words, exercising in a carb fasted state . For the best results, exercise before you eat to encourage more ketone production.
4. Go On a Keto Fast One way to speed up weight loss on a keto diet is to go on a short-term fast. By that, you go a portion of your day without eating. This type of short-term fast is
known as intermittent fasting or IF diet. And when it’s combined with
keto, it’s called keto fasting. Intermittent fasting is not a diet
in itself. Rather, it’s an eating schedule that involves a period of
fast to simulate your body’s fasted state. Fasting on keto is an effective way to induce ketosis and boost the production of ketones. It does that by depleting the body’s primary energy source, glycogen. Lack of food intake for a period
of time allows your body to use up its glycogen stores faster. Moreover,
it forces your body to tap into your fat stores as an energy source,
boosting your fat loss. This process is known as lipolysis. It’s about your body breaking fats to produce free fatty acids, which help create ketones. The longer you fast, the more of those fatty acids will be released and the more ketone body you get to create. So how does intermittent fasting and keto work? Intermittent fasting on keto or keto fasting helps your body get into ketosis faster. They both deplete glycogen supplies and add demands for ketone production. The way to do keto fasting is to incorporate fasts while eating keto meals. It’s that easy. A sample keto fasting plan would have you fast for 16 hours and eat in the remaining 8 hours. Since you can incorporate your sleep time in the fasting period, it’s as effortless as can be. If your goal is to lose 10 lbs in a
week or something similar, try keto fasting
5. Keep Track of Your Calories
If you caught me saying “you don’t have to track calories on keto” earlier in this post, you read it right. And it’s true. Keto is one diet that primarily
focuses on burning fat by reaching ketosis. Calories take a back seat
and in many discussions, they don’t even get brought up. But there is also another truth. Weight loss is directly related to the number of calories that goes in and out of your body. When trying to lose weight, it’s critical to create a calorie deficit. This is true even for a keto diet, especially when you are aiming to lose 10 lbs in a week. You can help foster weight loss by creating a calorie deficit on keto. On the other hand, if you switch to a keto diet and don’t watch your calorie intake, you’re less likely to drop pounds. With keto diet being full of fatty
foods like avocados, nuts, and dairy, it helps to watch calories.
Without your watchful eye, they can add up quite fast and lead to weight
gain. The best way to cut calories is by
skipping snacking. If you are not particularly hungry, don’t snack.
Also, this is where keto fasting can help. By limiting the eating time, you can limit your overall daily calorie intake. Keeping a food journal as well as downsizing your portion can help limit calories. The bottom line is this. When following any diet, it’s important to create a calorie deficit to promote weight loss. How Much Weight Can You Expect to Lose In a Week On a Keto Diet? Weight loss results on keto can vary greatly from person to person. With that said, the first week of
following a keto diet can bring significant weight loss. And more often,
the drop in weight is greater on a keto diet than other conventional
diets. In a more conventional weight loss
diet with an exercise plan, losing 2 lbs a week is the norm. On a keto
diet, dieters can see up to 10-pound weight loss within the first week. Some dieters have even reported a loss of 7, 10, or even 12 pounds immediately after starting a keto diet . But again, weight loss results on
any diet including the ketogenic diet can vary. And you may lose more or
less depending on many personal factors. To shed light on what’s possible, here are some crazy keto results. These are weight-loss transformations that happened by following the keto diet. These positive keto reviews really
highlight the effectiveness of the keto diet. And more likely than not,
you can see weight loss results right from the start. Despite that, keto weight loss doesn’t come easy on some. So if you’ve been on a keto diet for a week or more and not seeing any drop in weight, it’s time to take a look at why. Why am I not losing weight on the keto diet? Based on the effectiveness of the keto diet for weight loss, it is very unlikely you are not losing weight on keto. But of course, that’s if you are doing the keto diet correctly. Some keto dieters may find that they are not experiencing any drop in weight on keto. Too often, this can happen when you actually never hit ketosis despite following the diet. In general, here are possible reasons why you are not losing weight or reaching ketosis
Eating too many carbs. Eating too many carbs on keto is a common mistake on keto. And it’s a top reason for dieters not losing weight on keto. Without
minimizing carbs to where it needs to be, it becomes that much harder
to reach ketosis. To avoid this pitfall, keep your carbs low to the
minimum. Carbs shouldn’t represent more than 10% of your calorie
intake.
Eating too many calories.
Even on a keto, it’s essential to create a caloric deficit to enforce
weight loss. You can achieve this by reducing your overall calorie
intake or upping your exercise.
If you start a keto diet and don’t watch your calorie intake, you’re unlikely to drop pounds. It’s essential that you pay
attention to your portion size. And choose keto snacks and meals that
are filling without excessive calories. By avoiding these common keto mistakes, you should be on your way to reaching your weight loss goal.
