What Is The Whoosh Effect
Just the mention of this frustrating element of weight loss evokes a hearty collective sigh, but for clarity and encouragement, we’ll touch on it.
Have you ever been losing fat consistently for weeks and floating on a victory cloud lined with on-scale and non-scale victories, and then crickets?
Suddenly all the results you witnessed week after week slow or stall completely, even though your routine hasn’t changed.
Then, suddenly, you notice a significant loss on the scale again. No worries, as annoying as it can be, the whoosh effect is normal.
As the body gets acclimated to food targets and activity types it can become complacent. So, you may need to shake things up in your routine a bit to get your juices flowing again.
Stick with keto, remain committed to the protocol through the slower weight-loss periods, and you will certainly reach your goals in the long-term.
So How Much Will You Lose On Keto
When beginning your keto journey, a week play book can keep you stay motivated, help you understand how much weight you can lose on keto, and help you stick with it.
Remember, you can expect to lose about 5 pounds in the first week on keto, 10 pounds or more after one month, and up to 25 pounds after three months so see it through as long as the side effects arent too bad. Of course, your lifestyle and genetics play a role in how you feel and your results, so your mileage may vary. Nonetheless, if you stick with it, youre likely to shed a few pesky pounds relatively quickly.
The ketogenic diet is a reliable method for losing weight as fast as two weeks, or permanently transforming your lifestyle. And if keto really doesnt work for you, theres always other options. Diets like the Noom diet consist of easy to follow food lists and are less strict in what you can-and what you cant eat.
Regardless of the route you take, congratulations on taking big steps towards a better life.
How To Track Your Fat Loss On The Ketogenic Diet
There are many methods you can use to evaluate your fat loss, but the two simplest ways are by visually estimating your body fat percentage and by plugging your waist circumference, height, and weight into a body fat calculator. To learn more about how to visually estimate your body fat percentage, follow this link to our article on the topic.
On the other hand, if youd like to use a body fat calculator, heres what you do:
- Wrap the tape measure around your waist at the level of your belly button.
- Exhale all your air and secure the tape without stretching it.
- Read the measurement, write it down, and calculate your percentage of body fat by plugging it into this body fat calculator.
- Remeasure every 2 to 4 weeks to track your progress.
Although this isnt particularly accurate, it will provide you with a reasonable estimate of your body fat % that you can track while you are dieting. You can also look at your body fat % estimate along with your weight and waist circumference to determine if the weight you lost is fat or water.
Waist circumference, for example, tends to decrease as fat mass decreases, providing you with an indicator that you lost fat. If your goal is to gain muscle mass and lose fat, then the numbers on the scale should either increase or stay the same as the numbers on the measuring tape and your body fat % calculation decrease.
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Which Version Of Keto Should You Follow
Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose the stubborn excess body weight youve been lugging around? Are you looking for better mental clarity and more energy? Or will you be using a ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or decreasing your risk of type 2 diabetes?
What Foods Are Best To Eat To Lose Weight On Keto
As mentioned, keto emphasizes diets with very low levels of carbohydrates. Adherents to the keto diet typically eat foods like:
Since common foods like bread and grains arent allowed on keto, many people will make their own keto-friendly versions of classic meals. Thanks to the popularity of the ketogenic diet, a quick online search will find you dozens of recipes for foods like keto pizza or keto tacos.
If youre going to be following a keto eating style, be conscious of your daily macronutrient and calorie intake especially when it comes to foods high in fats like nuts and avocado. Keto also requires careful monitoring of protein intake, as studies show that excessive levels of protein in the body are actually converted to carbohydrates, which may interfere with the state of ketosis.
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Experts Recommend A More Gentle Approach To Diet Changes Ideally With The Help Of A Medical Expert
For people who are still looking to implement the benefits of keto or intermittent fasting, the experts recommend a slow and steady approach as well as consulting a nutritionist or medical doctor. Any diet, including keto or fasting, with the intention of quick weight loss is less likely to be sustainable over time, Limansky said.
“It’s not a diet, it’s a lifestyle change, a long-term solution to metabolic issues people are facing.” he said. “I look at it as this is how I’m going to live for the rest of my life, as a side effect I’ll lose weight. Focus on health first, and not weight loss.”
The takeaway here is that like other extreme dieting strategies, like very low calorie plans, it will likely work for weight loss, but it’s not worth it long-term, Limansky said.
And not everyone needs to fast, or do keto, to feel good or lose weight , Cucuzzella added. Simple principles like avoiding processed food and added sugar can make a big different for many people, without the added stress of complicated diet plans or obsessive carb counting.
“It’s a choice. Not all people need to do this,” Cucuzzella said. “If people are hungry, they’ll eat. If they lose weight and muscle, they’ll shut metabolic rate down and gain the weight back. But if people do the basics, it takes care of a lot of problems.”
Estimated Weight Lost After 30
If you stay consistent and remain in a calorie deficit, you may be able to lose 10 pounds or more in the first month of keto.
If you stick to your clean ketogenic diet, especially if you pair it with some exercise, your anticipated weight loss is about 25 pounds within three months. Of course, that number can vary based on your body type, genetics, caloric restrictions, and more.
Even more important than weight loss, you will be losing fat during the first 30-90 days of keto. You should see a significant change in your body, as well as plenty of other health benefits after 90 days on the keto diet. However, if you plateau you may want to consider the following.
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Is The Keto Lifestyle Right For You
While each persons keto journey will be unique, the fact remains: going keto is an effective way to shed extra weight and kickstart a healthier life. Youll look better, feel better, and perform better in everyday life. But as with any diet, there will be times when the weight effortlessly slips off, and other times when the weight stubbornly hangs on. When you hit those weight loss stalls, the best thing to do is stick with it and stay on track. The ketogenic diet works if you stick with it. Its not something that you can do for a couple weeks here and there. To really see and feel the benefits of keto, we recommend giving it a minimum of three months to see whether its right for you.
Mistake #: Not Being In Ketosis
You may have remained very strict about clocking ketones after each meal when starting keto and then slacked a bit as the weight seemed to melt away effortlessly, but are you consistently maintaining ketosis and steady weight loss, now?
It’s easy to get a little too confident after following keto for a while. Soon you may notice that the results of eating a little extra keto cake or some cheese here and there can add up on the scale.
Even eating a few too many low-glycemic fruits or veggies, or other packaged keto goodies can impact our carb macros and compromise progress.
Return to the basics and eat healthy fats, dark leafy greens, and premium protein sources, and little else for a while, to reset your body and push your metabolism toward nutritional ketosis.
Also, stay hydrated, replenish electrolytes often, and get adequate rest daily.
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For Fat Loss And Overall Health: Standard Ketogenic Diet
The standard ketogenic diet is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The basic rules for SKD are:
- Limit your carb intake to 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
An intake of 30 grams of net carbohydrates or less will typically induce ketosis.
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.
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Rapid Weight Loss On The Ketogenic Diet
Typically, during the first week of the keto diet, people see a very quick drop in weight anywhere from 2 to 10 pounds. This is unrivaled by any other diet, but it is also not all coming from fat.
In fact, most of this weight loss is the result of the body shedding the extra water weight it was holding on to as a consequence of carbohydrate consumption. This can cause flu-like symptoms, which is why it is essential to drink plenty of water and follow the suggestions that youll find in our guide to the keto flu.
After a week or two of keto dieting, weight loss will happen at a slower and more steady pace. This is also the period of time when the body becomes keto-adapted as it switches from burning carbs to burning fat.
Are You Tracking Your Carb Intake
When eating keto, its important to track how many grams of carbs you eat. Otherwise, you may be getting more carbs in your diet than you think, which can kick you out of ketosis. Some foods you wouldnt think have carbs actually are high-carb. Some dairy and nuts are good examples. Just ¼ cup of almonds has 3 grams of net carbs, but another handful brings the count right up to 6 grams of net carbs. The best way to avoid miscounting or overeating carbs is to track your food intake on a macro-counting app such as MyMojoMacros or Myfitnesspal. Once you have a handle on portion sizes, carb counts, and your macros, you may not need to track everything. But early on in your keto journey, tracking is a great tool to ensure you arent going overboard with carbs.
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What To Eat On A Keto Diet
The fewer carbs consumed, the more effective the diet is for reaching ketosis and losing weight.
Animal proteins such as fish and seafood are very keto-friendly. Salmon and other fist are not only nearly carb-free, but they are rich in B vitamins, potassium and selenium.
Meat and poultry are considered staple foods on the Keto Diet.
Again they can contain no carbs and be rich in vitamins and minerals, as well as being high in protein which can help preserve muscle mass during a very low carb diet.
Eggs are another extremely healthy protein source a large egg contains less than one gram of carbs and about six grams of protein – ideal for keto.
Dairy, for example cheese, is low in carbs and high in fat which make them a great fit for Keto.
Losing Weight Vs Losing Fat
Losing weight on Keto isnt the same as losing fat on Keto.
In the early stages of Keto dieting, you might experience several days of rapid weight loss. This weight, however, is mostly water weight. The water comes from your shedding of glycogen as you transition to low-carb living.
So glycogen loss is the first plateau. Once you lose that water, your weight loss will decelerate. This is healthy and normal.
With your glycogen depleted, you can move to the next phase: Fat loss. During this phase, you sustainably shed body fat until you hit your target weight.
But entering fat-burning mode isnt like flipping a switch. When you go Keto, your body needs time to fat-adapt.
Without Keto, your body relies more on carbs for energy. But a low-carb diet takes away your carbs, so you switch to burning fat for energy. This fat-adaptation, also called Keto-adaptation, can take anywhere from 2 to 8 weeks, depending on the state of your metabolism.
So if youre on the Keto diet to lose weight, you need to be patient. Thats the first principle. Being patient gives your body time to fat-adapt, so you start burning through your body fat for energy.
But lets assume youve done that. Youve been Keto for two months and your weight loss has stalled. What should you do?
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Ketosis For Weight Loss
When carbohydrates are restricted for a couple of days, the body will start to produce ketones. This alternative fuel source comes with many benefits for the brain and nervous system, while it simultaneously promotes weight loss.
Once the body enters ketosis and starts to burn ketones for fuel, most ketogenic dieters will experience increased energy levels and decreased appetite. This leads to the consumption of fewer calories, resulting in more weight loss.
Another reason why ketosis and weight loss are linked is that ketones have a mild diuretic effect. This is important to know because many people will mistake their rapid weight loss on keto as if it is all coming from fat. In reality, the rapid weight loss that occurs in the first week of the ketogenic diet is mostly due to water loss.
This Is A List Of What To Eat To Speed Up Weight Loss During The Diet :
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What Factors Impact Ketogenic Diet Weight Loss Results
You ate at a caloric deficit and made a point to move your body daily, whether for a quick walk or hitting the gym or yoga studio.
In this scenario, you’d lose weight more rapidly than Jennifer. Not only because you stuck to your keto meal plan . But also because of the following factors, and then some.