Other Health Benefits Of The Keto Diet
Most people start on the keto diet for weight loss. However, it has numerous other health benefits.
As you can see, a keto diet can improve your overall wellness in various ways, and healthy weight loss is a bonus.
How To Avoid Muscle Loss On Keto
The most important macronutrient for preserving and building lean muscle is protein. Carbs help preserve muscle mass to some extent, but protein is without a doubt the most important macronutrient that you must eat enough if you dont want to lose muscle.
Protein consumption is especially crucial on the ketogenic diet. Without dietary carbs to provoke an anabolic response, you will tend to lose muscle more rapidly without adequate protein intake on keto.
With that being said, research has also found that ketones have a muscle preserving effect. Because of this, it is reasonable to suggest that you should eat just enough protein to maintain muscle mass without eating so much protein that you decrease your ketone levels.
Here is the protein intake that we recommend for keto dieters:
- If you exercise, protein levels should be hovering around 0.8g 1.0g protein per lean pound of body mass a day.
- If you are sedentary, then your protein intake should be between 0.6g 0.8g per lean pound of body mass.
- The higher the caloric deficit, the closer your protein intake should be to the higher end of the range.
However, even if you follow all the recommendations in this article, you still wont know for certain if you are actually losing fat. To get a more accurate measure of your fat loss, it is essential to estimate and track your body fat percentage.
How Does Keto Impact Weight Loss
Keto has some traits that are reminiscent of the Atkins diet and other low-carb plans. The keto diet involves dramatically reducing your carbohydrate consumption and substituting fat instead. This dietary alteration will put your body into a metabolic state known as ketosis.
Ketosis is a completely normal metabolic function. Essentially, when your body doesnt have enough glucose for energy, it will burn stored fat instead. Glucose is created when carbohydrates are broken down inside your body. Cutting carbs from your diet means less glucose for your body to burn up.
Replacing carbs with fats will cause acids called ketones to build up in your body. The goal is to force the body to derive its fuel from fat, rather than carbs.
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The Final Word If You Are In Ketosis And Not Losing Weight
There are several things that can affect your ability to lose weight while on a keto diet . If youre not reaching your weight-loss goals try the following:
- Make sure youre eating the right amount of calories for your keto lifestyle, and eat fewer calories if youre eating too many.
- Track your macros to help ensure you enjoy a high-fat, low-carb diet, remain in ketosis , and burn body fat and reach your target body weight.
- Avoid too many processed foods they can increase your blood-sugar and carbohydrate intake.
- Eliminate as much stress as possible.
Following these steps, most keto dieters are able to get back on track with their keto weight loss plan and achieve fat loss.
- The Malnutrition of Obesity: Micronutrient Deficiencies That Promote DiabeteSOURCE:
- Impact of intermittent fasting on health and disease processesSOURCE:
European Journal of Clinical Nutrition
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How To Measure Ketone Levels
The most reliable way to measure your ketone levels is to use a blood ketone meter.
These devices work similarly to blood sugar meters, as you use a lancet and a blood testing strip to collect a small blood sample from your fingertip, which the device then reads.
Although your body produces three types of ketones, most blood ketone meters check for beta-hydroxybutyrate, which is the most prevalent type .
Theres some disagreement among researchers about the best time of day to test ketone levels. You should pick a time and consistently test at that time to get the most accurate readings.
When you last ate appears to be a major contributing factor to your ketone levels, so you may want to do your ketone testing 3 hours after eating a meal .
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Set Yourself Up For Weight Loss Success
Before you embark on your keto weight loss journey, its important to get the basics right.
Some people think shifting from the high-carb standard American diet into a paleo or low-carb diet is enough to enter ketosis. But this isnt always the case. Its important to make sure youre running on ketones instead of carbs. Otherwise, youre not going to burn fat or lose weight.
Take the keto quiz
Worried that this is too much protein? Most keto macro calculators will tell you that your protein needs to be only 10-15% of your total calories. We dont agree. Check out the video below by our founder Dr. Anthony Gustin to understand why he made this macro calculator with higher than most protein recommendations:
How Much Weight You Might Lose Through Intermittent Fasting
Intermittent fasting, in which you consume calories only during specific eating windows, ramps up the weight loss potential as well. A 2014 report from the journal Translational Research states that the average intermittent faster might drop between 0.55 and 1.65 pounds a week.
Besides losing weight, you can also reduce belly fat through intermittent fasting, says that same study. The rate of belly fat loss can be anywhere from 3 to 8 percent in up to 24 weeks.
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Alternatives Ways To Lose Weight
I recommend checking your portions sizes are sensible, with potentially a small decrease in these and an increase in your vegetable intake, says Priya Tew. She does not recommend reducing your carbohydrate intake to less than a quarter of your diet.
Small steps make a big difference, says Emma Thornton. She suggests cooking from scratch at home and expanding your knowledge of fresh ingredients is a good starting point. She also says other higher-fat and lower-carb diets, such as the popular Mediterranean-style diet, can be healthy as long as plenty of fish, nuts, seeds, other foods rich in healthy fats and vegetables are on the menu.
A key way to address weight-loss is to look at why you eat rather than what you eat, according to Medlin. Stress, poor sleep and choosing unrealistic diets have been identified as some of the main reasons people discontinue their weight-loss diet. An indepth review suggests the most effective strategy for long-term weight-loss and heart health is a healthy diet pattern that’s compatible with your food preferences and lifestyle. Its really important not to beat yourself up over having some birthday cake or foods you love once in a while, concludes Medlin.
You Have Unrealistic Weight Loss Expectations
Its normal to want fast results when following a new diet plan, but its important to remember that weight loss can vary from person to person.
Although the ketogenic diet can promote weight loss if properly followed, the rate at which you lose may not be rapid and thats okay.
Small, consistent change is the key to losing and maintaining weight the healthy way.
While it may be tempting to aim for lofty weight loss goals, most experts recommend that losing 13 pounds or about 0.51 kg per week is best .
Not to mention, if you adopt a new workout routine that involves weight lifting, you may gain muscle while losing fat.
Though this can lead to slower weight loss, putting on muscle mass and decreasing fat mass benefits health in many ways. It can reduce your risk of heart disease and improve bone health .
Instead of relying solely on the scale, take weekly measurements of your arms, thighs and midsection to track your progress.
A healthy weight loss of 13 pounds or about 0.51 kg per week can help you stay on track and maintain weight loss over time.
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What Is The Right Way To Count Carbs
Should we be counting total carbs, or net carbs ? There seem to be a wide variety of opinions on this, and I see on this site to count net carbs which is what I have been doing, but I notice that your new recipe person Kristie says total carbs only though her recipes here have net carbs in the nutrition information.
Dr. Westman in the New Atkins for a New You has net carbs, though on his own sites he says total carbs. It is all so very confusing. When I look at your image of 20 grams of carbs in two different ways that has to be 20 g of net carbs on that plate because it is closer to 35 or 40 g total carbs. Please clear this up!
I think counting net carbs makes more sense. Fiber carbs is not a problem for weight loss or diabetes reversal etc.
That said, aiming for below 20 grams of total carbs is even more strict, difficult and thus also even more effective. But you could get the same result by aiming for lets say 14 grams of net carbs, which would focus you on the most important thing. Does that make sense?
Weight Fluctuations Throughout The Day
A daily weight fluctuation of 5-6 pounds is completely normal , largely due to variations in food intake and water consumption.
For a more accurate representation of your weight change, you should weigh yourself at the exact same time each day. First thing in the morning after a glass of water is a good way to control the variables as best you can.
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Drink Water Like Its Your Day Job
My last tip may sound basic but its a BIG deal.
Drinking enough water throughout the day helps you differentiate real hunger from current cravings, helps your body flush out toxins and stay regulated and helps decrease appetite.
Before you sit down to eat your meal, drink lots of water.
Doing so will naturally lead you to eat less food.
Also, when you get cravings for something sweet or salty, try chugging water first, wait 15 minutes, and see if you still have that craving.
You will be surprised how often your cravings go away which means you were just dehydrated.
Drinking enough water also helps your body eliminate water from bloat.
It sounds counterproductive but it works.
After giving birth to both of my girls, I was so bloated, I couldnt
It was bad. I wish I still had a picture to show you.
I called my midwife because I was starting to get concerned.
She told me to drink water constantly.
I thought, but my body is already retaining all of that water and you want me to drink more?? I did it anyway and within a few days I woke up 15lbs water and low and behold, there were my ankles!
You May Be Consuming Too Many Calories
When trying to lose weight, its critical to create a calorie deficit.
This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.
If you switch to a keto diet and dont watch your calorie intake, youre unlikely to drop pounds.
Because many keto-friendly foods, including avocados, olive oil, full-fat dairy and nuts, are high in calories, its important not to overdo it.
Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein.
However, its entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.
Paying attention to portion size, increasing physical activity and snacking in moderation between meals can help create the calorie deficit needed to lose weight.
When following any diet, its important to create a calorie deficit to promote weight loss. Curbing portion sizes, limiting snacks between meals and being more active can help you drop excess pounds.
The ketogenic diet is an effective weight loss tool.
However, if youre having a difficult time losing weight even though youre doing everything right, its a good idea to rule out any medical issues that may be preventing weight loss success.
These conditions can be ruled out by your doctor through a series of tests.
Isnt Keto Just Another Low Carb Diet
In a word, no. Keto is not just another low-carb diet. When people hear those words, they instantly think of the Atkins diet, and thats understandable. However, while diets like Atkins do reduce the amount of carbs you eat, you are still eating more carbs than you would on keto.
In addition, as you get closer to your goal weight, the grams of carbs you can have increase. The higher carb amount kicks you out of ketosis then youre right where you started youre using the carbs for energy.
The keto diet breaks down your macronutrients so that 70% of your calories come from fat, 20% come from protein, and only 10% come from carbs. The keto diet keeps you in a constant state of ketosis, so your body is using stored energy for fuel.
An app or keto calculator can help you break down your macronutrients so you know how many grams of each one you should be eating each day to reach your health goals.
You’re Eating Too Many Restaurant Meals
There’s no denying that restaurant meals are tasty and convenient. However, going out for breakfast, lunch, and dinner can hinder weight loss efforts says Melanie Boehmer, R.D. at Lenox Hill Hospital. That’s because you’re not really sure of every single ingredient a dish contains or how a meal is prepared.
“From a caloric standpoint its easier to not know whats in it,” says Boehmer.
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How Do I Maximize My Weight Loss On Keto
One of the surest ways to improve self-esteem and reduce depression is to gain confidence in your body and physical appearance. To achieve such peace and comfort in your body, it may become necessary to study a little about weight loss. There are quite a few methods for achieving a slimmer and well-toned body. Techniques used, among others include intermittent fasting, routine workouts, and diets. As for dieting plans, one of the options you might want to consider is the keto diet. But how do I maximize my weight loss on keto, you might ask. The exciting news of how to achieve this is in the following paragraphs.
The keto refers to a type of diet which requires that individuals who wish to follow its path restrict themselves to consuming low carb foods. The keto diet involves consuming foods that will supply the body with a small amount of glucose, which means just what the body uses to fuel its energy. From this basic description, it may be safe to assume that eating foods that are rich in carbohydrates, starch, and sugar are mostly forbidden while you are on a keto diet . Sugary foods and drinks will also have to be stricken from your eating calendar. Ok then, by following these rules how much weight can you lose in a month while on keto?
Why The Ketogenic Diet Impacts Fat Burn
Keto can help you lose weight and make some positive changes to your life. The high-fat, low-carb diet has gained a lot of popularity in recent years, creating an entire community of keto-praising eaters.
Unlike with calorie restriction, keto helps you lose weight by putting your body into ketosis. When you eat minimal carbohydrates, your body produces ketones for energy. Ketones are made in your liver from fatty acids found in food or your own body fat. Therefore, your liver actually burns fat to make ketones. Ketones are used for energy in lieu of carbs.
As your body steadily burns fat as a fuel source, you will start to lose weight. You may be wondering if keto can target specific problem areas, such as belly fat. Burning belly fat is high on the priority list for many people. The fat in your belly is visceral fat, which is a dangerous type of fat that lives deep inside the abdomen, encasing your internal organs. Visceral fat is linked to heart disease and type 2 diabetes.
Technically, you cant spot-target fat areas for reduction. Your body decides where weight loss will occur. However, keto may be useful for eliminating stubborn belly fat.
Keto alone likely will not be enough to lose a large amount of fat. Keto works well in combination with high-intensity interval training exercises. Always consult with your doctor before beginning any new diet or exercise plan.
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How To Lose Fat Instead Of Muscle
First dont use the scale check, your body fat percentage. You have to make sure you are getting enough calories because if you cut them too low or starve yourself your body will make new glucose.
When you see people doing keto on the message boards that are losing weight, they are probably losing muscle and water. Getting into a state of ketosis takes time. No matter what your blood glucose monitor reads after first starting the ketogenic diet, it takes time for your brain to become addicted to the ketones instead of carbs.
When you put your body under stress it doesnt digress back to being a carb burner which is catabolic as far as the muscles go. The reason why your body would choose muscle to burn instead of fat is because muscle is expensive to run. And when your stressed out or when you are starving because the body equates stress with starving, it recognizes stress and stores fat.
If you go on keto and youre getting bigger its because your body is not using ketones yet. It takes time for your body to adapt and be balanced,. You might have to deal with underlying issues before your body will highly adapt. It can take months but once you do its the best ever. Then all that fat you been trying to lose forever starts melting off. Not only that buy you are healthy and have tons of energy.