It seems like everyone is talking about the Keto diet nowadays, which is the most popular low carb diet. Keto has become one of the most popular diets as it hits more than 1 million searches on Google in one month. Looking at fantastic transformation pictures of people losing weight with the ketogenic diet, it has become an exciting train on which everyone wants to jump.
But at the same time, many queries also arise as keto is safe to do? How much weight can you lose with keto? How much time your body requires adapting to ketosis, and what kind of result should you expect?
We will discuss all that you should need to know about keto and keto weight loss?
Keto diet is a plan that focuses on consuming high-fat and low carbs. Its primary emphasis is on weight loss, which happens by eliminating carbs from your meals. Doing this puts your body in a state of ketosis, which is a metabolic process that occurs when your body uses fat as fuel instead of carbs for energy. So the first thing which pulls you towards keto diet will be the number of pounds you can shed with it.
How much weight one can lose by keto
It’s the first question being asked by everyone. But there is no straight answer to it. If you are going for it by just looking at someone’s transformation, you can never bring the same results. The average weight loss by keto diet varies from person to person. Everyone’s body is different, so each person’s weight loss will be different.
Before starting keto diet, you cannot judge how your body will react physically or how tough you may find it mentally to follow. Some factors due to which results vary for every other person are
· How persistent you are
· How often you cheat
· Either you have a slow or fast metabolism.
· Body fat composition, for example, your weight, height, and gender.
· Health condition like thyroid and sugar levels
· Exercise and eating habits
How the keto helps with weight loss
Everyone wants to look slim and shed those extra pounds. Unfortunately, many wrong efforts are made to get fast results without properly following the diet plan. After following any traditional calorie deficit diet plan for a week, you expect to lose 1 to 2 lbs. But with keto diet within one week, you can expect to see a significant drop in your weight, far more than 2lbs. Keto diet results are amazing at the start.
Research published by Pub Med in the journal Obesity stated that the keto diet promotes a feeling of fullness and decreases hunger pangs. So, according to this study, you can expect fat loss as it reduces your hunger pangs.
Most of the weight shed at the start of any diet is mostly termed “water weight.” But what happens after that depends on you, how well and long you remain to stick to this diet.
Initially, you lose water weight.
You might notice a tremendous decrease in your weight by starting a keto diet. But you should know the reality behind that loss! Our body stores carbohydrates in the body in the form of glycogen.
Thus, with every gram of glycogen stored, there are about three grams of stored water. So as you cut the number of carbs in your diet, your body will start to burn all glycogen reserves. So with the burning of glycogen reserves, your body will release a lot of water.
That’s the primary reason you notice drastic changes on your scale within the first week of keto diet. But be careful! As to avoid constipation and dehydration, you need to consume a lot of water.
After 1 to 2 weeks, your weight loss becomes slower and steadier. During this period, your body gets fat-adapted. That is, it switches itself to run on fats instead of carbs because of drastic reduction in carb intake. After the adaptation phase, most keto dieters start feeling energized, as they feel their energy levels are more even throughout the day. Most people have noticed a change in their weight within 1- 2 months of the following keto.
After 2 to 3 months, as you get closer to your target goal, the weight loss becomes slower and you no longer experience rapid weight loss. Even if you stick to this diet, weight reduction will slow down. But don’t get discouraged and give your body time to do its work.
Research was published by the National Institute of Health on ketogenic diet. The study was conducted on middle-aged people who lost about 15 kg in 1 year by following a keto diet. It shows that most of that weight was lost in the early keto stages, as 7 kg weight loss was recorded after four weeks. Then another 5 kg was dropped anywhere between weeks four to 12 weeks, and hardly 1 to 2 kilograms between 12 weeks to 1 year.
How to check body has gone into ketosis or not.
It’s a misconception that consuming a low-carb diet is enough to enter ketosis. Thus, your body must get energy from ketones instead of carbs for being into ketosis. When you decrease your carb intake body burns fats for energy.
It takes mostly 2-7 days for your body to get into ketosis after reducing your carbohydrate intake, as not everyone loses weight at the same rate. You may also experience some symptoms when your body gets into ketosis, like diarrhea, confusion, mood swings, constipation, and light-headedness as your body adjusts to fewer calories from carbs and more from fats. This feeling is known as keto flu.
There are different measures to check your body has got into ketosis by doing a breath, blood, or urine test.
Keto macros and keto calculator
Living a keto lifestyle requires control over your macro-nutrients. Keto macro-nutrients include carbohydrates, fats, and protein. Thus, it’s necessary to know your macros ratio to build your food choices and portions accordingly. The typical macro ratio for keto beginners will be like this:
· 5% calories from carbs
· 25% of calories from protein
· 70% of calories from fat
A specific balance of these nutrients is adapted to promote ketosis and make your body burn fats instead of carbs. With the help of different food tracking apps like My Fitness Pal or Carb manager, you can calculate your keto macros and keep track throughout the day. In the beginning, you may find it challenging to calculate every meal and calories, but in the span of one to two weeks, you will get the hang of it.
Common mistakes you make on keto
There can be various reasons why you are not getting desired results from keto diet. Some of them are listed below.
Not being in ketosis.
Most people make the major mistake of thinking they are in ketosis, which they are not, which is why they don’t see results even after following ketogenic diet. So it’s essential always to track your ketone level. Also, reduce your carb intake and increase healthy fat intake for being into ketosis.
Starvation and fasting
If you are starving yourself or dong intermittent fasting, it’s the biggest mistake you are making. Like other diets, keto does not keep you undernourished or asks you to keep yourself in starvation mode. You have to shift from high carbs diet to a high-fat diet. When you are in starving yourself, your blood sugar and insulin levels will go haywire which will make you feel super lethargic.
Also, try to carry a keto-friendly snack with you if you feel weak or hungry at times. You mostly don’t need a snack during ketosis, but your meal was not nutritious enough if you need one. So it’s better to always listen to your body and measure how much you should be eating by using a keto calculator.
Too much carbohydrate
Intake of hidden carbs may ruin your efforts and put you over your daily information of carb limit. Try not to feed on processed foods as they contain many hidden carbs. So it would be a good idea if you make your kitchen and pantries free from processed carb-loaded foods.
Scared of eating fats
It’s a misconception most people have that eating fats will make you fat. If you do not consume enough calories from fats, it may result in a hormonal and metabolic imbalance because keto is a high fat diet.
You’ll also feel lethargic as you will not provide your body with enough macro-nutrients, especially because you will not be meeting the calorie deficit created by low carb intake. It is too important to consume fats from good fat sources like coconut oil, olive oil, and animal fats.
Forgetting to stay hydrated.
You may be following any diet plan, intake of water can be never neglected. It should be your top priority. In a ketogenic diet, as the body shifts to fuel itself from carbs to fats, you should increase water intake as a lot of water gets excreted during ketosis.
Not getting enough sleep.
Sleep is essential as it controls the production of stress and hunger hormones. Lack of sleep may negatively impact weight loss goal as your body will not function correctly. Lack of sleep also increases sugar cravings and stress hormones (cortisol). Thus, elevated cortisol levels will make your body store fat primarily in the belly area. So try to remain stress-free and get adequate sleep to stay in ketosis.
Although dairy is a good source of low carb and high fat, sometimes dairy contains protein and sugar, raising your insulin levels suddenly. A spike in insulin level will put you out of ketosis. So it’s better to measure your ketone level before and after dairy consumption to see how your body reacts to it and always check the nutrition label when purchasing dairy products.
If you want to get maximum results from ketogenic diet, it’s necessary to stick to your keto macros guide.
Keto diet can help you lose weight and improve your overall health. During the diet, people lose most of the weight in the beginning. But as it slows down after few weeks, most people get frustrated and quit. Thus, consistency and motivation are essential when following any diet plan to get the desired results.
Thus, to reduce your weight from a ketogenic diet, get adequate sleep, track what you eat, consume healthy whole foods, check your ketone levels, and stay hydrated. Give your body time to adjust to reap maximum benefits from it.