I Learned To Be Very Creative In The Kitchen
It’s almost impossible to eat at a restaurant and keep your keto status. Luckily, I consider myself an adventurous cook, frequently cooked at home before the diet, and am willing to try new recipes.
Write the recipes down, use a meal-tracking app like MyFitnessPal to record the ingredients, and you can figure out if a recipe can work for you. It takes a bit more work than an average meal plan, but it’s worth it.
Phase 2 Of Weight Loss On Keto
Anticipated Weight Loss: Average weight loss – 1 to 2 pounds per week
After the initial drop in weight due to water loss, your body will then begin to adapt to using fat as its main energy source. At this stage, youâre becoming âfat adapted.â This is the point in the process when you achieve a state of ketosis, meaning your body switches from using glycogen as its fuel source to using fat. When your body starts burning fat for energy, it produces ketones . You can test your bodyâs level of ketones to determine whether or not youâre in ketosis.
During this fat-burning stage, you can expect to lose a consistent 1-2 pounds per week. Youâll also begin to feel less hungry in this stage because the fat youâre consuming will make you feel more full. This will give your weight loss process a huge boost because you’ll have an easier time eating fewer calories.
Acetoacetate And The Urine Tests
The ketone measured in urine is acetoacetate. Ketone urine strips are dipped into urine and turn various shades of pink or purple depending on the level of ketones present. A darker color reflects higher ketone levels.
Ketone urine strips are easy to use and fairly inexpensive. Although their accuracy in long-term use has been questioned, they should initially confirm that youre in ketosis.
A 2016 study found that urinary ketones tend to be highest in the early morning and after dinner on a ketogenic diet (
Using breath, urine, or blood tests to measure your ketone levels can help ensure that youre achieving and maintaining ketosis.
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Phase 2 Of Keto Weight Loss
Time: Weeks 2-4
Anticipated Weight Loss: Average weight loss 1 to 2 pounds per week
After the initial drop in weight due to water loss, your body will begin to adapt to using fat as its main energy source. At this stage, youre becoming fat adapted. This is the point in the process when you achieve a state of ketosis, meaning your body switches from using glycogen as its fuel source to using fat. When your body starts burning fat for energy, it produces ketones . You can test your bodys level of ketones to determine whether or not youre in ketosis.
During this fat-burning stage, you can expect to lose 1-2 pounds per week. Youll also begin to feel less hungry in this stage because the fat youre consuming will make you feel more full. This will give your weight loss process a huge boost because youll have an easier time eating fewer calories.
You Can Get Into Nutritional Ketosis By Eating Fewer Carbohydrates And More Fat
CARBOHYDRATES: Specifically, you eat under 25 grams of net carbohydrates per day, then your body will likely start using fat as an energy source instead.
FATS AND PROTEINS: To make up for the decrease in carbohydrates that youll be eating on a Keto diet, you eat more healthy fats and good proteins on keto as well.
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Why Combining Intermittent Fasting With Keto Has Become Popular For Weight Loss
Doing keto or IF can help with weight loss in the short term, though each diet is very restrictive, so they certainly arent for everyone.
But how about combining them? Could two be better than one?
First, in some experts view, it does make sense to pair the two approaches. The keto diet increases levels of ketones in the body during times of fasting, ketones are also increased. The brain will rely less on glucose for energy when in a state of nutritional ketosis. Therefore, the transition into a fasted state during the day eventually becomes seamless after eating low-carb or ketogenic for a few weeks, says Dominic DAgostino, PhD, associate professor at the University of South Florida in Tampa and founder of KetoNutrition.org.
This is a strategy that practitioners counsel patients on at the Cleveland Clinics Functional Ketogenics Program. Adding intermittent fasting can take things up to the next level, says the Clinics Logan Kwasnicka, a certified physician assistant at the Cleveland Clinic in Ohio. That next level may be overcoming a weight loss plateau, as people may eat fewer calories when doing IF. It can also be a natural progression from a keto diet for those who feel satiated eating so much fat and arent bothered by shrinking their eating window.
Protein Recommendation While Exercising On Keto
The protein content is usually considered a top priority for an athletic keto dieter because it is a bodybuilding nutrient which will help an active trainer to build muscles. If you do not consume sufficient protein, you may lose muscle mass. In losing body mass, you may need to consume more food to replenish, and this may skyrocket your daily calorie intake, which is not advisable.
An athlete who is on the keto diet will need to consume more protein than usual since the body will be needing more of it to supply the muscles with glucose during gluconeogenesis.
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Maintain Adequate Protein Intake
Achieving ketosis requires a protein intake thats adequate but not excessive.
The classic ketogenic diet used in people with epilepsy restricts both carbs and protein to maximize ketone levels.
The same diet may also be beneficial for people with cancer, as it may limit tumor growth .
However, for most people, drastically cutting their protein intake to increase ketone production isnt a healthy practice.
First, its important to consume enough protein to supply the liver with amino acids that can be used for gluconeogenesis, or making glucose .
In this process, your liver provides glucose for the few cells and organs in your body that cant use ketones as fuel, such as your red blood cells and portions of your kidneys and brain .
Second, protein intake should be high enough to maintain muscle mass when carb intake is low, especially during weight loss.
Although losing weight typically results in the loss of both muscle and fat, consuming sufficient amounts of protein on a very low carb ketogenic diet can help preserve muscle mass .
Several studies have shown that the preservation of muscle mass and physical performance is maximized when protein intake is in the range of 0.550.77 grams per pound of lean mass .
A daily protein intake of 0.450.68 grams per pound will help you maintain lean mass while losing weight .
In weight loss studies, very low carb diets with protein intake within this range have been found to induce and maintain ketosis .
Calculate Your Keto Macros For Weight Loss
It’s impossible to hit an unidentified target. Working toward a broad goal will likely produce mediocre results.
Your best bet to achieve specific results is to eat based on a personalized macronutrient profile. Your profile would include the ideal number of calories, fat, protein, and fat to eat every day.
Take a free online quiz to determine your ideal keto macros, based on your current health status and desired goals, and adjust your plan as you go.
Again, everyone’s body composition varies, so having personalized macro information is essential to achieving targeted results.
Strictly tracking macros when starting keto may be helpful for some, while others enjoy eating healthy fats until satiated and living intuitively do whatever works best for you.
But, honestly, as the body becomes fat-adapted, you will notice a change in your hunger levels. Many people mention forgetting to eat or being able to fast with ease due to a naturally suppressed appetite while in ketosis.
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The Possible Health Benefits Of A Keto Intermittent Fasting Diet
There isnt research on the health effects of doing keto and IF together, but its clear that ketone levels increase when the plans are combined. This may help accelerate weight loss, says Dr. DAgostino. Still, everyone responds differently, so this may not be true across the board, he says.
Shemek has all of her clients use keto or the IF and keto combo. My clients are typically all prediabetic and overweight. Once they see and feel what eating in this way does for them including regulating their blood sugar levels they are able to stay on an IF and keto plan easily. The success of the combined approach reinforces their committment, she says.
One interesting way that low-carb IF diets are being studied outside of weight loss is for cognitive health. Richard Isaacson, MD, director of the Alzheimers Prevention Clinic at Weill Cornell Medicine and NewYorkPresbyterian in New York City, says that doing a low-carb, time-restricted IF may be beneficial for calming down insulin pathways and letting the brain benefit from cleaner burning fuel, which may offer benefits for people with Alzheimers disease.
How To Follow The Keto Diet On A Budget
Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.
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Increase Your Healthy Fat Intake
Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis.
Indeed, a very low carb ketogenic diet not only minimizes carbs but also calls for a high fat intake.
Ketogenic diets for weight loss, exercise performance, and metabolic health usually provide 6080% of calories from fat .
The classic ketogenic diet used for epilepsy is even higher in fat. Typically 8590% of calories come from fat .
However, extremely high fat intake doesnt necessarily translate into higher ketone levels.
A 3-week study including 11 healthy people compared the effects of fasting on breath ketone levels. Overall, ketone levels were found to be similar in people consuming 79% of calories from fat and people consuming 90% of calories from fat .
Because fat comprises such a large percentage of a ketogenic diet, its important to choose high quality fat sources.
Healthy fats include fatty fish, olive oil, and avocado oil. In addition, many healthy and high fat foods are also very low in carbs.
However, if weight loss is your goal, its important to make sure youre not consuming too many calories in total, as this can cause your weight loss to stall.
Consuming at least 60% of calories from fat will help boost your ketone levels. Choose a variety of healthy fats from both animal and plant sources.
Another way to get into ketosis is to go without eating for several hours.
In fact, many people go into mild ketosis between dinner and breakfast.
Benefits Of Weight Loss
Before looking at what kind of weight loss you can expect on the ketogenic diet, its helpful to review the benefits of weight loss in general. Losing weight will help you look and feel better, but there is much more at stake when it comes to your health.
According to the Institute of Health Metrics and Evaluation, more than two-thirds of American adults are overweight, which means they are at higher risk for experiencing a number of weight-related health issues:
According to the Centers for Disease Control and Prevention, even modest weight loss anywhere from 5 to 10 percent of your body weight can provide huge health benefits, including improvements in blood sugar levels, cholesterol, and blood pressure. Furthermore, a study in the National Weight Control Registry cited that participants who maintained significant weight loss reported increased energy levels, physical mobility, general mood, and self-confidence.
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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.
Intermittent Fasting On A Low Carb Diet: How It Works
Intermittent fasting can be a helpful tool in your weight loss toolbox. Learn from our decades of experience how to pair intermittent fasting with Atkins and how to avoid common pitfalls.
Intermittent fasting is becoming increasingly popular, but if youre already adapted to a low carb dietor considering starting oneyou may not need to rely on it as your sole diet. The truth is: Atkins diet plans offer many of the same benefits intermittent fasting does, all on their own.
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One Way To Be Successful On A Keto Diet
When starting the Keto Diet you need a roadmap for success. You need someone to guide you, support you and encourage you. The best person I know of that can lead you while doing the ketogenic diet is Leanne Vogel and The Keto Beginning.
It includes a 17 chapter Beginners Guide, a 30-Day meal plan with over 50 fast and easy recipes, weekly shopping lists and much much more. Pretty much everything you need to succeed.
When Will You Start Losing Weight On Keto
Because your body has to learn how to use ketones and that is a process in of itself. You dont just cut your carbs down and all of the sudden youre using ketones and dropping weight. No. You cut your carbs down your body breaks out. You go through withdrawal symptoms. Its called the keto flu, its not an actual flu its just your body breaking itself from the addiction to carbs and sugars.
We come from hunter-gatherers. Plants do not have alot of carbohydrates. So our bodies are not used to having alot of carbohydrates. So we cannot store that much. But your body wont allow you to go to zero. We can try with the keto diet but the reality is that when youre a carb burner and when you dont eat and you hit the treadmill youre accessing muscle. You can burn a little bit of fat but you are compromising your immune system in that process while youre doing starvation diets. All the systems that regulate whether you burn or store fat thinks that youre not eating enough to sustain your vitality, decides to shut down. Womens menstrual cycles become irregular and mens testosterone plummets on starvation diets.
Stop getting on the scale and being fixated with weight. You wont lose weight until you get right in your mind and you have to accept that you will need to make some changes.
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Why Is Keto Good For Weight Loss
As mentioned above, higher ketone levels can help suppress the appetite, making it less likely that you will overeat and put yourself in a caloric surplus. However, be cautious with keto if you are looking to build muscle, since the diet requires a specific amount of proteins.
Others like keto because it allows them to eat foods that are traditionally thought of as off-limits. Since keto is restrictive based on the presence of carbohydrates, certain variants of foods like bacon and guacamole can be consumed by those on keto as long as they fit into their existing nutritional targets and overall meal plan.
Like any other diet, the key to success with keto is consuming the right foods in the right amounts.
Am I Supposed To Lose Weight This Fast
I started my keto diet Monday 6 days ago and Ive already lost 15 pounds. Feeling great about it, and feeling great in general with more energy, but a little concerned about the speed of weight loss. Is that normal?
Depends what u started at, also most of it will be water
If you are eating the right things and amount and you have a lot of weight to lose it can happen!
Its fine. Most of that is water weightenjoy the honeymoon scale drop while it lasts!
Most of that is water. You were holding onto a lot of water with the stored glycogen in your muscles. When you are transitioning from using carbs to using fat for energy, your body releases the glycogen and thus releases the water. Its completely normal. You will notice a big drop in the number of pounds lost after the first couple weeks.
What was your starting weight and what are you eating? Also what is your sex?
Everyone is different, when I was doing a strict keto diet I was losing about 1-2 pounds a day
Do you do workout along with it?
Depends a lot on your starting weight
At this point it’s water.
You lose a ton of water weight in the beginning of any low carb diet.
Yes. Eating carbs causes you to store glycogen, which is mostly water. When you stop eating carbs, your body releases that glycogen. It’s not fat loss, ot is water weight loss, but it is tremendously helpful to feel less inflamed and bloated.
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