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.
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.
Think Protein Fibre Fat
While lazy keto focuses on carbs alone, being mindful of a balanced plate is key to feeling your best and protecting your long-term health.
Protein will help you to avoid hunger and maintain muscle mass whilst youre losing weight, fibre is essential for healthy digestion and gut health, and fat is a major source of energy in the absence of carbs. Eating adequate amounts of them all, on a daily basis, is key to your lazy keto success.
When youre planning or cooking a low-carb meal, just ask yourself wheres my protein, wheres my fibre and where are my healthy fats? or PFF for short:
- Choose protein: Any fish, poultry or meat
- Choose fats: Avocado, olive oil, nuts, seeds, cream, cream cheese
- Choose fibre: Green leafy vegetables, salad or veggies grown above ground
Then, choose your favourite herbs and spices for flavour:
- Indian: Chilli, garam masala, cumin, coriander, spring onions
- Mexican: Chilli, cumin, coriander, paprika, oregano
- Mediterranean: Garlic, oregano, basil, dill, chilli, thyme, parsley
- Thai: Lemongrass, coriander, chilli, cumin, lime, spring onion
You can even use your hands as a guideline:
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Preparing For The Worst The Keto Flu And How To Remedy It
If you have never tried the keto diet before, you are probably a carb-burning machine. By following keto, you will be robbing your body of its primary fuel source and this abrupt dietary shift will cause many changes throughout your body.
As a result of these changes, you may experience something called the keto flu. Keto flu is basically an umbrella term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.
Fortunately, you can make it through this flu especially now that you are going to be prepared for it.
If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
- Drink more water
- increase your sodium, potassium, and magnesium intake
- Eat more fat
For more specific info on the keto flu, its symptoms, and how to remedy it, check out this article.
You May Have More Cravings
I typically dont have a sweet tooth, but during the first week on Keto, I was craving sweets like CRAZY! Luckily there are keto-friendly alternatives and I was able to get my fix and stay in my macros.
I usually crave salt and french fries, and surprisingly, I havent had cravings for those or bread or pasta at all! Everyone is different though, so I suggest dealing with your cravings by finding Keto-friendly alternatives.
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How Long Should I Really Follow The Keto Diet For
For as long as you can sustain it.
The ketogenic diet has come a long way from its humble beginnings.
Unless youve been living under a rock, youve probably heard of the ketogenic diet. You might have even tried it. This low-carbohydrate diet is high in fat and protein, which sounds scary, but its been shown to be effective as long as its followed correctly.
Initially developed in 1921 by Russel Wilder to treat epilepsy, this diet is now experiencing a resurgence. Celebrities like Gwyneth Paltrow, Lebron James, and Kim Kardashian have all gushed about the keto diet.
Like any plan that seriously reduces or completely cuts carbs, its not the easiest diet to stick to for a long period of time.
Fortunately, you may not have to commit forever to reap the results.
We talked to experts to find out exactly how long you should follow the keto diet.
Youre Drinking Too Much Alcohol
While certain spirits, wine, and even some very low-carb beers may seem like they fit your Keto macros, they may be temporarily knocking you out of ketosis and hindering progress.
If youre feeling stuck on Keto and a low carb cocktail is more than a once-in-a-while treat, you may want to experiment with cutting back on alcoholic beverages and see if anything changes.
And when you do indulge, make sure to track that beverage in Carb Manager to see if it fits your macro goals.
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Is Keto Effective For Weight Loss
You cant walk by a magazine rack these days without seeing a headline like: I lost 23 pounds on Keto… heres how I did it.
Minus the obligatory exaggeration and airbrushing, many of these anecdotes are probably true. But the more convincing data comes from the peer-reviewed literature.
Here are a few published examples:
- Obese individuals lost an average of over 30 pounds after 24 weeks of Ketogenic dieting. They had lost significant weight at 8 and 16 weeks too.
- Military personnel showed a 43% reduction in belly fat after 12 weeks on Keto.
- A 6-month Keto diet promoted greater fat loss than a low-fat diet in obese women.
There are dozens of more high-quality studies to choose from, but these should give you a flavor. But why is Keto effective for weight loss?
Does Keto Work In The Long Term
As with any restrictive diet, it can be challenging to follow the keto diet in the long term. The reduced variety of foods and flavors may become less appetizing over time, and once people stop the diet, they usually put back on any weight theyve lost.
Continuing with the keto diet long term may not be good for your health, either. A large review of other studies found that the evidence points to only short-term, but not long-term benefits of the keto diet.
One concern is that if you follow the basic principles of high fat and low carbs, you could end up eating a lot of saturated fat from foods like meat and high-fat dairy products.
A long-term diet high in saturated fat can increase your levels of unhealthy cholesterol , which is linked to a greater risk of heart disease.
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What Are The Potential Drawbacks Of Keto For Weight Loss
Ketogenic diets can be problematic because carbohydrates are the bodys main and preferred source of energy. If you restrict your intake of carbs for a long time, youll likely be left feeling tired, lethargic, and craving carbohydrate-rich foods. Carbohydrates also have essential micronutrients that you may not get from other foods, such as fiber and some vitamins and minerals.
The ketogenic diet is also high in fat, usually saturated fat. A high fat diet can lead to other health consequences down the line, such as high blood pressure, high cholesterol, heart disease, stroke, etc. Because of the high fat and extremely low carb intake, the ketogenic diet can be difficult to adhere to for an extended period of time.
Since keto adherents consume a large amount of fat each day, its not recommended for those with liver problems. The liver plays an important role in the bodys process of converting fats to energy. Excess amounts of fat can place strain on the liver, exacerbating existing conditions.
A lack of carbohydrates can even have an impact on mental function. Many keto dieters report a brain fog that includes memory loss and trouble focusing. In clinical nutrition, these and other symptoms are collectively known as keto flu. The risk is particularly high for people who are in their first week of the keto diet.
Common Weight Loss Pattern On Keto
- An initial whoosh of weight loss in the first week ranging from 3-10 pounds. This is water weight which is released because you have lowered your carb intake. This is very common and most women experience it.
- Around week 2 or 3, weight loss seems to stop or stall for a couple of weeks. This also seems to be very common, and my opinion is that this is the time frame in which your body is doing the most adjusting and learning to burn fat as fuel instead of glucose.
- After the first 3 weeks, a lot of women will then experience a gradual weight loss that goes in fits and starts. For example, losing 3lbs and then staying the same weight for another 2 weeks and then seemingly unexpectedly dropping a further 4 pounds before stalling again.
- Some women experience the initial water weight loss and then seem to put on a few pounds over a month or two before then steadily losing weight. I believe women in these cases had a lot of healing to do before their body would release excess weight.
- A lot of women find that when they are within 10lbs of their goal weight, weight loss stalls. I have found that weight loss nearly always slows right down as you near your goal weight.
With my journey, you know when I was happiest? It was when I stopped weighing or measuring myself at all and trusted my body and the keto process.
I realised that if I hadnt lost weight one week, it meant that my body was doing something else equally important, and it was all good.
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So How Long Should I Follow The Keto Diet
As is true for any diet, you should only begin to follow it if you can maintain it as a lifestyle change. All it takes is 28 days to see a huge transformation.
If you want to keep the weight off, youre going to have to eat well. You cant go back to your old ways, Lynch says. A diet has an endpoint, and thats the problem. With a lifestyle, theres no end point. You have to put the work in.
Salter echoes that sentiment, adding that there is no finite limit as long as someone knows how to properly navigate carb-infested situations like social gatherings, vacations, and holidays, or are OK with the ramifications if they do rapidly introduce carbohydrates in a short period of time. Any diet needs to be something that can you do and maintain for far longer. certainly is. You just have to be diligent and educate yourself.
Eating Only 20 Grams Of Carbs A Day Is Hard
The keto diet plan is a high-fat and low-carb diet. I would actually describe it as extremely low-carb-you’re allowed to eat just 20 grams in a day. Some people on keto follow a net-carb plan and you’re allowed to eat more carbs in a day. For my 30-day diet and for the sake of simplicity, I stuck with total carbs.
As a rule, I aimed for 20 grams each day-2 at breakfast, 5 at lunch, 3 for snacks and 10 for dinner. I found that if I aimed for 20, I’d land under 30. That was successful enough for me.
The key to hitting my number was to plan, plan, plan. I worked out all three meals, down to the condiments, plus snacks on the weekends. If I knew what I was having and what I was “allowed” to have while staying under my carb goal, I found managing the infrequent cravings and hunger pangs easier. I can’t stress enough the importance of planning for a keto diet.
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What Are The Benefits Of The Keto Diet
Although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing. Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether its safe and effective for diabetics.
When it comes to weight loss, “there is no question that ketosis does work in the short term, Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, .
Anecdotally, plenty of men have told Men’s Health that the keto diet helped them lose large amounts of weight.
According to Spaniolas, keto helps with weight loss by reducing cravings.
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.
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Eating Too Much Protein
Many low carb diets allow for a moderate amount of protein. Some people mistakenly think that a low carb, high protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them to types of sugar.
A person who is on the keto diet will get most of their calories from fat, which should represent about
On the keto diet, several types of carbohydrate are acceptable, including nuts and dairy. These foods are typically high fat, nutrient dense foods that make a great addition to a keto diet. However, they also contain carbohydrates.
Eating too many of these foods will keep a person from achieving and maintaining ketosis.
You’re Not Really In Ketosis
Unless youre testing yourself and really tracking your macros on a keto diet app, you could be underestimating the number of carbs youre eating in the day. Without really analyzing your intake, its hard to know whether or not your body is fully in ketosis.
The carbohydrate intake level is very low foods like rice, potatoes, bread, starchy veggies, juice, most fruit or sweets of any kind will likely push you over the limit, Hultin says. Its easy to lose trackespecially when carbs are hiding in seemingly innocuous places. Your best plan of action is to choose foods with very few carbs, like green leafy veggies or berries, when looking for produce.
Plus, it depends on the person: Everyone is differentwhat puts one person in ketosis could be different for another person, she says.
If youre not losing weight, it might be worth getting some information on your ketogenic state. There are ways to check your ketosis state on your ownto some degree of effectiveness. They sell testing strips for urine, though those can get false reads for a number of reasons, like hydration levels, Hultin warns.
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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!
Key Takeaways For Step 2 Of Starting The Keto Diet
The most effective way to lose weight is by eating the right amount of calories. Since fat will be your main source of calories while you are on the keto diet, you will need to adjust your fat consumption based on the results you are currently getting and the results you want to get.
The fundamental principles you can use to help you figure out how much you should eat are as follows:
- Eating fewer calories than you need to maintain weight will lead to weight loss.
- Eating more calories than you need to maintain weight will cause weight gain.
- It is healthiest to lose weight at 1 to 2 pounds per week.
While you are on keto, it is important to eat the right amount of each macronutrient as well.
Follow these three keto principles to help you with this:
- Keeping carbs lower than 35 grams per day will help you stay in ketosis.
- Eating the right amount of protein will help you preserve muscle mass as you lose weight.
To help you find out how much you need to eat of each macronutrient, I recommend using these two tools:
- A calorie tracking app
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