How Long Does It Take To Start Losing Weight On Keto
Many people adopt new eating styles or diets to lose weight. While the only scientific requirement for weight loss is consuming fewer calories than you burn each day, dieting methods provide a specific framework that can make lowering your daily calories feel easier.
Along these lines, many find that the ketogenic or keto diet is a great way to help them control their body weight. At the most basic level, keto is simply a high fat, low carbohydrate diet designed to put the body in a state called ketosis. This comes with some health benefits: Scientific studies by the American Journal of Clinical Nutrition show that these low-carb, high-protein diets are beneficial for controlling hunger and food intake. Other research indicates keto diets can help regulate blood sugar levels, which can play a role in controlling type 2 diabetes.
If youre using the keto diet to lose weight, its important to recognize that the process takes time. No matter how you are looking to reduce body fat, results wont happen overnight. However, with consistency and dedication to a dietary pattern that controls calories, you can achieve the type of weight loss you desire.
Do You Have To Stay In Ketosis To Keep The Weight Off
Not everyone has to stay in ketosis to maintain after losing weight, but credible evidence suggests it can help.
In theory, if you keep calories relatively low and make sure not to overeat, its possible to go off keto without regaining all the weight you lost.
But in practice, research shows that counting calories is not a very effective way to lose weight or stay slim.
Even if youre a math whiz, your body can outsmart you. Studies suggest that for people who have lost significant amounts of weight, the body can become sluggish, reduce calorie burn, and increase appetite to encourage them to eat more.
Staying keto could bypass many of these problems by keeping you in a state of fat-burning with minimal cravings.
Similar to how studies show you can lose weight without counting calories following a ketogenic diet, there could be advantages to staying keto for maintenance purposes.
Does The Ketogenic Diet Offer Long
Its not known yet. If you tell people to go on this diet forever and for a longer term, there is no evidence, said Dr. Prado, of the University of Alberta who co-authored a narrative review on the ketogenic diet as a possible therapy for cancer.
The diet does help children with epilepsy: Nearly a third to two-thirds of patients experience 50 percent fewer seizures after six months on the regimen. There are case studies on how 10 patients with a rare condition fared on the diet for a decade, but most well-designed studies in this field have not extended beyond two years.
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You’ll Feel Sluggish And Tired In The First Two Weeks Of Keto
The infamous Keto Flu. Many people feel sluggish, tired, and weak when transitioning to a Keto diet. Its because your body is used to running on carbs and youve taken that fuel source away. So while your body is transitioning to starting to use fat as a fuel, you will definitely feel more tired. But fear not, there are things you can do to help prevent this feeling and combat it!
After a week or two, youll be feeling good as new! Probably even better than before!
Sample Keto Meal Plan
- Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil
- Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter
- Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts
Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention. And thats not a bad thing its actually within the range of what the Dietary Guidelines for Americans recommend for optimal health. So, it goes without saying that cutting your intake to less than 10 percent will be a challenge, and may pose some risks.
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Purition On A Lazy Keto Diet
Youve chosen lazy keto for a reasonbecause its easier, more flexible and less tedious to followand thats why we know youll love Purition. Purition is a blend of seeds, nuts and premium protein that you can enjoy as a lazy keto breakfast or lunch.
It takes just 30 seconds to make one of our 14 all-natural shake flavours. Each serving contains just 25g net carbs, leaving you with more carbs to play with for your evening meal. By choosing Purition for breakfast or lunch , youll benefit from less food stress, less time spent in the kitchen and less tracking to keep on top of.
Providing over 16g protein, 12g healthy fats and 6g fibre, Purition provides the natural nutrition you need to feel your best. Its packed with real food ingredients that keep you full for 45 hours, with absolutely nothing artificial!
- Shake: Blend 40g Purition with 200250ml of your favourite milk and any added extras
- Yoghurt bowl: Mix 40g Purition into a serving of yoghurt and top with nuts and seeds
- Instant low-carb porridge: Add a splash of hot water or milk to 40g Purition and mix well
Find out more about Purition here:
How Long Does It Take To Enter Ketosis
The ketogenic diet is one of the most popular low-carb diets on the planet.
It helps your body switch its main fuel source from glucose a type of sugar to ketones compounds made by breaking down fat that serve as an alternative fuel source .
A ketogenic diet not only helps you lose weight but is also linked to numerous benefits, such as increased levels of HDL cholesterol and reduced blood sugar, insulin, and triglyceride levels .
However, some people find that it takes them much longer to enter ketosis than others. Whats more, many struggle to enter ketosis in the first place.
This article tells you how long it takes to enter ketosis and why you may not be there yet.
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Are There Side Effects Keto Diet Pills
When you elect to go for keto, there are side effects to expect. The effects may vary from person to person. Some side effect to excess weight are: Thirst, Frequent urination, Body weakness or fatigue, Light headiness and dizziness, Bouts of hunger, Anxiety, really accompanied by confusion, and Occasional heavy sweating and the entire body chills. The keto supplement may also cause constipation if you cut out carbs from your nourishment. Muscle loss also comes by, especially as initial days when commence using the supplements. The keto flu is the same complication, where you regularly have brain fog, body weakness, vomiting, nausea, and stomach pain. If these tendencies persist, it may necessitate a visit to problems or nutritionist.
What Is Lazy Keto
Lazy keto is a low-carb diet that limits your daily net carbohydrate intake to under 2050 grams per day. Unlike a strict keto diet, you dont need to how much protein or fat you eat. You also dont need to track how many calories you consume.
A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits.
If youve tried the keto before and found it too tedious, lazy keto could be a good compromise. Its essentially an easier, more relaxed version of the ketogenic diet. Not having to track every aspect of your nutrition will save you time and energy. Plus, as youll only have to keep an eye on your carb intake, you may find it less restrictive and easier to stick to over the long term.
As you wont be paying as much attention to your fat/protein ratio, youre unlikely to achieve ketosis whilst following a lazy keto diet. However, by sticking to a lower daily carbohydrate and sugar intake, youre still likely to benefit from weight loss and steadier energy levels.
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Does The Keto Diet Work For Weight Loss
Some people report short-term weight loss on the keto diet, similar to many other popular diets. However, restrictive diets can be challenging to keep up long term, and many people put the weight back on.
As well see below, there are also potential health risks from keto if you dont pay close attention to the foods you choose.
Why Does It Take Longer For Some People
Those who are healthier and more metabolically adapted might achieve ketosis faster than those who arent.
If you usually eat a high-carb diet, it might take you longer to reach ketosis than those who generally consume a low-to-moderate carbohydrate diet. Your body has to deplete your glycogen stores before entering ketosis. When your body doesnt need to use glucose for energy, your body stores glycogen in your liver and muscles.
Some people are slower to begin producing ketones due to various factors, such as:
- Lack of sleep
Some people can begin producing ketones while still eating more carbs, as much as 70-90 grams daily, while others need to eat fewer than 25-30 grams. Generally speaking, the ketogenic diet drops carb intake to around 50 grams per day.
You might need to drop your carb count. You might also be consuming too much protein, which can encourage your body to use gluconeogenesis. Gluconeogenesis is a process where your body converts protein into sugar. Too much sugar inhibits ketone production.
Exercise can accelerate your entry into ketosis by helping your body empty carb stores faster.
Try experimenting and testing your ketones to see whats best for you.
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Every One Is Different
The true answer is that the number can differ between different people. After all, everyones body is different. But the simple, general answer is that weight loss in itself begins in the first week of a keto diet.
Most people who begin the diet see a very sudden loss of weight, which can be up to 10 pounds, but this isnt the actual weight that they want to be losing. Instead, this is water weight that is released from cutting your carbs. It isnt fat loss yet, but when you notice this sudden water weight drop, youll know youre on the right track to ketosis.
After the first couple of weeks, your body will begin to adapt to burning fat in place of glucose and carbs. Weight loss will slow and hit a steady, gradual pace as your body burns through your fat stores. At this point, you can aim to lose around one or two pounds per week, and you will probably naturally be losing about this much or a little less.
As your goal weight approaches and you lose even more weight, the weight loss process will slow down even further as your lighter bodys calorie deficit shrinks.
You may hit a few weeks where you dont notice any weight loss, then weigh again in a month and see youve dropped a few pounds. By this stage, your bodys weight loss progress will be slow and need patience if you want to see results. If you hit a plateau that lasts for a couple of months or more, you can re-evaluate your meal plan and dietary requirements to see if something is causing the hold up.
You Keep Breaking Your Fast
If you are used to snacking in between meals, staying without food for an extended fasting period could be difficult and affect your intermittent fasting results.
Consistently breaking your fast before your fasting window is up could be responsible for your lack of progress with intermittent fasting.
Your fasting period might be too long and switching your eating schedule a bit might be helpful. Consider reducing your fasting period to about 10-12 hours and begin to increase it as time goes on.
Moving up slowly allows your body to get used to going extended periods without food, therefore, you are less likely to break your fast prematurely.
When you can tolerate going longer without food, you could move up to the 16:8 intermittent fast. Here, you will have eight hours for feeding.
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The Bottom Line: Keto Doesnt Work For Everyone
Keto can work for some people, and there are benefits to being in ketosis even if youre not dropping pounds Schaub says it can improve insulin sensitivity and lower blood pressure. But theres not a lot of research about keto yet to prove its claims. We dont know the effects of following keto long-term since most of the studies on the diet are short-term in the setting of treating epilepsy, explains Younkin.
Meaning, diet wisely. Keto can be hard to stick with and most dietitians prefer that people adopt eating habits they can commit to long-term for optimal health benefits.
Lazy Keto Vs Strict Keto
- Keep your net carbohydrates under 50g per day
- Eat a moderate amount of protein
- Eat lots of fat
While many are able to lose weight whilst eating 50g net carbs per day, some prefer to keep their carbs under 20g per day. According to Diet Doctor, the fewer the carbs, the more effective low-carb, lazy keto and strict keto diets appear to be for losing weight and improving type 2 diabetes.
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Muscle Cramps And Spasms
Dehydration and electrolyte imbalances can cause muscle cramps. Electrolytes are substances that carry electrical signals between the bodys cells. Imbalances in these substances lead to disrupted electrical messages that may cause muscle contractions and spasms.
People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance.
Electrolytes include calcium, magnesium, potassium, and sodium. A person can get these from eating a balanced diet. However, if symptoms persist, a doctor may recommend supplements or other dietary changes.
Headaches can be a common side effect of switching to a ketogenic diet. They may occur as a result of consuming fewer carbohydrates, especially sugar. Dehydration and electrolyte imbalances can also cause headaches.
Ketosis headaches typically last from 1 day to 1 week, although some people may experience pain for longer. See a doctor if headaches persist.
For example, a 2018 study suggests the ketosis diet as a possible treatment for those with drug-resistant cluster headaches.
However, much more research is necessary to confirm the diets effectiveness for treating or preventing these types of headaches.
How Long To Get Into Ketosis
According to some sources, ketosis is defined as having blood ketone levels elevated above 0.3 millimole/Liter . This can be measured with a blood test.
Some people will enter ketosis following an overnight fast, while others may require several days of low-carb dieting to start making ketones. Your individual time to ketosis depends on a variety of factors.
Youll learn those factors soon, but first a crucial point: having elevated blood ketones doesnt necessarily mean youre keto-adapted or fat-adapted.
Being fat-adapted means your body can effectively utilize stored body fat for energy.
But making ketones is not the same as using ketones as a source of energy. You might produce more ketones after a 16-hour intermittent fast, but keto-adaptation takes more time typically two to four weeks.
And guess what? You have to fat-adapt before the health benefits of keto start rolling in.
These may include:
The point is: being fat-adapted is distinct from being in ketosis. Fat-adaptation can take weeks, while getting into ketosis may only take days or hours.
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Tips To Get Into Ketosis Faster
If you struggle to get into ketosis, here are a few tips that can help you get there faster:
- Eat 2050 grams of carbs per day. This should encourage your body to produce ketones. People who struggle to enter ketosis may need to stick to the lower end of the scale (
- 18 ).
- Test your ketone levels regularly. Testing ketone levels helps give you an idea of whether youre in ketosis which lets you adjust your diet accordingly.
Following some of the tips listed above such as tracking your carb intake or trying a short-term fast may help you reach ketosis.
Dirty Keto Vs Standard Ketogenic Diet
The standard Ketogenic diet and dirty Keto both have the same goal, to keep carbohydrates to a minimum so that your body starts burning ketones for energy instead of glucose from carbs.
A properly formulated standard Ketogenic diet:
- Recommends consuming healthy fat sources like olive oil, coconut oil, nuts, and avocados
- Against the consumption of vegetable oils and processed meats
- Recommends protein from healthy sources like wild-caught Alaskan salmon, fatty cuts of grass-fed steak, and cage-free eggs
- Encourages large amounts of non-starchy vegetables
- Any food sources are allowed, as long as carbohydrates are kept under 50g total
- Doesnt prioritize eating vegetables
- Allows vegetable oil and processed meat consumption such as fast food, lunch meats, and packaged food.
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