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How Much Weight Can You Lose On The Keto Diet

Keto Weight Loss: How Much Weight Can You Lose On Keto

How much weight should you lose weekly on Keto?

Natures Way MCT Oil vs Kiss My Keto

Going on a low-carb high-fat diet leads to a depletion in glycogen stores and eventually, weight loss. Heres what you need to know about keto weight loss.

Many people, especially women, use ketogenic diet for its weight loss benefit. Consuming 20 grams to 50 grams of total carbs daily and boosting your dietary fat leads to a drop in glycogen levels 1. This triggers the natural metabolic state called ketosis and the fat-burning process.

But the idea of weight loss can be oversimplified. Theres more that you should know if you want to lose weight successfully and maintain it. Read on to find out more.

Note: This article is written for general informational purposes only and not to provide medical advice.

These Viral Before And After Photos Show How Much Weight People Have Lost On The Keto Diet

Just wow.

You’ve probably been hearing a lot lately about the ketogenic diet. This low-carb, high-fat, moderate-protein meal plan puts your body in a state of ketosis, which causes your system to burn fat for fuel instead of stored carbohydrates. People who go keto aim to get 75% to 90% of their daily calories come from fat, 6% to 20% from protein, and 2% to 5% from carbs.

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Originally created as a diet to control epileptic seizures, the keto plan has become increasingly popular as a weight-loss regimen as well. It’s so buzzy, the Instagram account has already racked up an incredible 145,000+ followers. Each post shows before-and-after photos of people who credit keto for the pounds they’ve dropped. Check out these examples of the more than 1,400 transformations.

These results are impressive, but before you give it a go, consider the negatives of this controversial diet. The biggest risk associated with a ketogenic plan is the possibility of ketoacidosis, a condition that causes blood to become acidic.

I suggest modifying the diet to allow more carbsespecially the ones you know you cant live without,Health contributing nutrition editor Cynthia Sass, MPH, RD, wrote in a previous article. In my experience, moderation is generally the key to shedding pounds for good, optimizing health, and living a balanced, enjoyable life.

Is There A Healthy Way To Eat More Fat

When Dr. Cervenka of Johns Hopkins Hospital starts her patients with epilepsy on a low-carbohydrate diet, she doesnt rule out saturated fats from animal products. She wants them to get used to the new way of eating. But if cholesterol levels climb and stay that way, she advises them to shift to foods and oils with mono- and polyunsaturated fats like avocados or olive oil.

While the diets effect on LDL appears to be mixed, the National Lipid Associations review found that a very low-carbohydrate diet does seem to improve HDL . Beyond a year, it seems these benefits dont last, much like in weight loss. Only lowered triglyceride levels seem to have any staying power. Other findings: The evidence on blood pressure is inconsistent, and the reports of improved mental clarity are not supported by controlled studies.

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Phase 1 Of Keto Weight Loss

Time: Weeks 1-2

Anticipated Weight Loss: Rapid weight loss up to 10 pounds

As you start removing carbohydrates from your body, your body will begin using the glycogen stored in your liver and muscles as its primary fuel source. This is exactly what you want, because once your body gets through the glycogen, it will start burning fat instead of glucose. And when this happens, it means youre in a state of ketosis. Well talk more about this in Phase 2.

During the first phase, you can expect to lose 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds, especially if you have a lot of weight to lose. Studies show that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though youll be losing mostly water weight in this early stage, this is a great sign that you are on your way to achieving ketosis.

It is important to note that while youre in this phase, youll want to make sure to drink extra water to prevent dehydration. Replenishing your electrolytes is also helpful during this phase. You may also notice flu-like symptoms nausea, vomiting, fatigue, and maybe some irritability. This is commonly called the Keto Flu, and could last anywhere from a few days to a few weeks. Dont worry this is a sign that your body is getting adjusted to a new fuel source i.e. transitioning to fat-burning mode.

Determining Your Ketosis Weight Loss Rate

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Now that you fully understand your body and metabolism, and how to avoid the top 3 keto fat loss mistakes, its time to get your three-step plan.

This is what will determine how fast you – not everyone else – will lose weight. We think thats pretty exciting!

Keep reading to learn how to boost your ketosis weight loss rate.

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Can The Keto Diet Reverse Type 2 Diabetes

Though this isnt the first tool Id use to help someone control their insulin carb counting, evenly distributing carbs throughout the day, may be easier to commit to its not off the table, especially with stronger emerging research, says Keene.

Its true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes. For example, one small February 2017 study in the Journal of Medical Internet Research randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C fall more compared with the control group, and half lowered their A1C to less than 6.5 percent . The keto group also lost 28 lb compared with about 7 lb for the control group.

But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if youre following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows. Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic.

Your Body Is Not Actually In Ketosis

For you to lose weight on the keto diet, your body needs to be in ketosis. This is why it is so important to track your daily macronutrient consumption. Even if you feel like you are restricting enough carbs, sometimes they may go over your required needs if you arent monitoring them correctly. The best thing to do to ensure that your body is always in ketosis when following the keto diet is to buy home testing kits to check your ketone levels in your urine or to get a breath analyzer that detects ketones in your breath.

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What Factors Impact Weight Loss On Keto

#1: Your Current Weight

To lose weight, you need to be in a caloric deficit, which means you need to burn more calories than you consume.

Your current weight is the top factor that will determine how fast youll be able to lose weight on keto. This is because the heavier you are, the higher your metabolic rate is . Keto-ers with more weight to lose typically lose weight faster and more easily in the initial stages than those who dont have as much to lose. In other words, someone who has 100 pounds to lose will lose weight faster and easier than someone who has 15 pounds to lose.

#2: Your Lifestyle

  • How much sleep you get nightly
  • How much water you consume daily
  • The quantity and quality of the micronutrients and minerals you consume
  • Your daily activity level
  • Your occupation

These are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to experience dramatic changes in your weight.

#3: The Quality and Quantity of Sleep

Sleep is crucial for weight loss. According to Dr. Craig Primack, a member of the national board of directors for the Obesity Medicine Association, People who sleep less than seven hours per night tend to have slower metabolisms, which means they arent burning as many calories as they could be.

This has a lot to do with your bodys hormonal balance and response, and how micro and macronutrients are used in the body.

#4: How Often Your Body is in Ketosis

Foods You Should Limit Or Avoid On A Keto Diet

How much can I eat to lose weight on a keto plan?

You should avoid or limit the following foods on a keto diet since they are packed with carbs and can easily kick you out of ketosis .

  • Grains of all kinds including rice, pasta, oatmeal, bread, quinoa, rye, corn, and wheat.
  • High carb fruits most fruits except for lemon, limes, tomatoes, and some berries.
  • Processed foods including crackers, corn chips, potato chips, and pretzels.
  • Sweets including candy, cookies, brownies, and cakes.
  • Sugary beverages including soda and juice.
  • Starchy vegetables including potatoes and corn.
  • Legumes including beans, lentils, and peanuts.
  • Most alcohols- including wine and beer.
  • Low-fat dairy products.

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The Ketogenic Diet Weight Loss Benchmarking Tool

The evidence-based tool is built from a review of 32 ketogenic diet weight loss studies, with a final data set including 12 studies. Studies, or parts of the studies, were excluded if participants were not following a KD or there was a lack of compliance. For the full breakdown check out the white paper.

The chart can be used in a few different situations as follows. If you are contemplating a KD for weight loss you can see how long it will take to reach your target weight. If you are already following a KD, you can see if are within the correct weight loss range based on the science.

The chart starts at week 0 and shows the range of weight loss to expect in your first year on a KD. All you need to do is figure out how many weeks you have been on a KD. Then you can compare your weight loss with the range on the chart for your current week. This will tell you if you are on track according to the data.

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What Are The Types Of Keto Diet

If you’re planning to start the keto diet, keep in mind that there are several types. Each one focuses on slight changes in the proportion of fat, protein, and carbs in your daily diet.

The types of keto diet include:

Standard ketogenic diet . This is a very low-carb, moderate-protein, high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs in your daily diet.

Cyclical ketogenic diet . This involves periods of higher-carb “refeeds,” such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet . This diet allows you to add carbs around intense workouts.

High-protein ketogenic diet . It’s similar to the SKD, but you can eat more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.

The standard and high-protein diets have been researched and studied the most. They’re also the most common. The cyclical and targeted keto diets are recent additions and are mostly used by athletes or bodybuilders

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The Science Behind Losing Weight On The Ketogenic Diet

One of the factors affecting the modern Western diet is a total imbalance of blood sugars and insulin levels. We can see this statistically in the increasing number of people who develop prediabetes and Type-2 diabetes.

However, these imbalances exist in people whose blood sugar has not gone to these extremes yet. Many people who believe they are eating a fairly balanced diet will actually have large blood sugar imbalances. This is because the Western diet is high in carbohydrates, and particularly in hidden sugars.

Week 2 To 1: Steadier Weight Loss

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After a week or so, you will start losing weight at a slower, more steady pace.

This is because from now on your body will start using fat as a fuel and as a result, you will be losing fat .

Youll also begin to feel less hungry because the fat youre consuming will make you feel more full.

A safe average weight loss after the first week in keto is around one to two pounds per week or four to ten pounds per month.

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Know What You’re Eating

Before I researched this diet, I used to try low-carb here and there. Holy crap, I now know why it never worked before I had no idea what a net carb is! In fact, I’m pretty sure I didn’t understand what carbohydrates were in general, but that’s besides the point. Finding your net carb is pretty simple, it’s just math.

Look at the label. Take the carbohydrates , minus the fiber, and minus the sugar alcohols. It sounds complicated, but it will become second nature. This article from UCSF gives a more detailed overview of the whole process, and it is worth checking out. Understanding this counting method comes in handy because foods like avocados might seem like they have high carbohydrates, but they also are high in fiber. So an avocado might have 12 grams of carbs, but it has 10 grams of fiber. 12-10 = 2. You can have like 10 in a day! Woohoo for guacamole! Stick with this, and you’ll be in ketosis before you know it.

Sugar alcohols and fiber cancel out carbs. Why? Because of science, duh. But really, it is because they have a negligible impact on insulin and blood sugar levels.

Whats The Effect Of All That Fatty Meat On Your Health

And what happens, for example, after cutting down fruits, legumes and whole grains all food that studies point to reducing cardiometabolic risk?

Dr. Neil J. Stone, a preventive cardiologist at Northwestern Universitys Feinberg School of Medicine, worries about this, having seen the bad cholesterol levels of some of his patients on the keto diet increase drastically. Any diet that raises major risk factors for coronary heart disease puts patients at risk over the long term, he said.

31589-8/fulltext” rel=”nofollow”> debate about LDL particles and whether the type thats increasing with the keto diet, larger LDL particles, doesnt increase heart disease risk.)

An advisory Dr. Stone co-authored by the American Heart Association stated that lowering dietary saturated fat, like fatty meats and high-fat dairy, can be beneficial. And swapping it for unsaturated fats like safflower oil or olive oil may reduce the risk of cardiovascular disease. But before going on any diet, he recommends you ask yourself: What are your goals? Are they short-term or long-term? Can you get there without taking as many risks?

Stanfords Dr. Gardner also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. It drives me nuts that people dont get it, he said when he sees people eat, for instance, steak after steak.

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Final Thoughts On Keto And Weight Loss

There are far too many factors involved in individual weight loss to predict with any certainty how long it will take to shed the pounds. Generally, youll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you should start to see noticeable weight loss after anywhere from 10 to 21 days. Some may meet their weight loss goals sooner, while others may take a bit longer. Keep in mind that water weight is often the first thing the body sheds in the first week when grams of carbs are restricted, as for every 1 gram of carbohydrates that are stored, 3 grams of water are stored with it. Thats why the scale may not give you an accurate portrayal of how much body weight is actually lost. This also means that, when carbohydrates are introduced back into the diet, that water weight will come back with them, which is completely normal and healthy.

Sustainability is a more important factor than short-term weight loss results or timing, however. Although it comes with certain risk factors for those who may be sensitive to fats, the keto diet is a preferred choice for many who feel that it presents a more manageable style of eating.

Eating Too Much Protein And Carbs

How Much Weight Can You Lose On KETO?

You already know that too many carbs will increase blood sugar, stop ketosis, and cause weight gain. If you want to maximize your bodys fat-burning potential, track your total carbs and not your net carbs. Also, stay at the lower end of your carb allowance for the day.

What about protein? Why is too much of it bad for ketosis? Protein intake should be kept at a moderate amount. That means 30% to 35% of your daily calories. This should be enough to maintain lean body mass and function.

Going overboard with protein leads to glucose production from non-carb sources via gluconeogenesis.

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