Rapid weight loss is one of the most common goals of a ketogenic diet. If you are wondering how soon you can see the results of this diet, follow this guide!
Everybody is different
On a ketogenic diet, your weight loss will vary based on several factors:
- Your general health, are you overweight? What is your energy level? Do you have thyroid problems? Do you have insulin resistance or some other blood sugar problem? Your general health determines how fast you lose weight. For example, if you have hormonal or metabolic problems, the process may be slower than expected.
- How much of your body composition do you have to reduce body fat? What is your muscle What is your BMI (weight/body size ratio)? If you are overweight, you will probably feel lost the first time.
- Your daily habits
Your exercise and eating habits make or break your weight loss efforts. What does your keto meal plan look like? Do you eat ketogenic foods like coconut oil, lawyer, and MCT oil, or do you choose foods like processed meats? Are you careful with hidden carbohydrates? The energy you spend on a daily basis and how you eat affects how efficiently your body burns fat.
- Your individual adaptation period
requires time to adjust your body’s use of fat and the time it takes to get there depends on your metabolism. For example, if you are away from a standard diet and your adult body has never worked through ketones before, your adjustment period may take a little longer. You will lose weight when your body is in ketosis.
Prepare for weight loss success Before starting your ketogenic weight loss journey, it is important to have the basics. Some people think that transitioning from a standard high-carb diet to a paleo or low-carb diet is enough to enter ketosis. but not always. It is important to make sure that you use ketones instead of carbohydrates. Otherwise, you will not burn fat or lose weight.
The key to ketogenic diet results is consistency. This means that we need to eat some ketogenic foods, healthy fats, vegetables and quality meat.
Average Weight Loss During The Keto Diet
As you already know, not everyone loses weight at the same rate. But here is an overview of what people usually lose by following a ketogenic diet.
First week: rapid weight loss of water (1 to 4 kg) )
During the first week of ketogenic diet, many people lose weight very fast. In fact, when you reduce your carbohydrate intake, your body loses a lot of weight by losing water (without fat). In fact, carbohydrates need water to live in your body – when your body does not immediately use glucose, it stores it as glycogen in your muscles, and glycogen binds to water. Each gram of glycogen is stored with 2 to 3 grams of water => As you move to ketogen, your body will burn all glycogen stores before using fat. Once glycogen is deficient, the water that is needed to store it is removed.
While it is not fat loss, it is an indication that your body is doing its job in ketosis. Be aware, this rapid loss of water can also cause you dehydration and constipation, so drink more water than you normally would.
Short to medium term: More regular weight loss (400-900 grams per week)
This is the time when you adjust fat as your body moves from burning carbs to fat burning, which means that you are now fat Will lose
One study found that obese patients lost 13.6 kg after 2 months on a ketogenic diet, and more than 88% of patients had lost more than 10% of their initial weight at the end of the study. Lean body mass was hardly affected.
In the long run: As slow weight loss
reduces your weight, your daily calorie requirement also decreases. So even if you continue to run out of calories to lose weight, the difference will still be small. key ? do not be discouraged. Just make sure that you are still in ketosis and give your body time to do its work. Most of the weight is usually lost between 0 and 12 weeks in the early stages of a ketogenic diet. If you maintain it for a long time then you will not gain weight again.
Common Mistakes on a Ketogenic Diet
If you think you are stopping after a few months, then read on! Here are common weight loss mistakes and how to correct them.
Mistake # 1: It
may seem obvious not to be in ketosis , but it is common to get out of ketosis without knowing it. This is why monitoring your ketone levels is important. One of the main reasons people do not see results from a ketogenic diet is that they are not in ketosis.
What to do ?
- Just scoop in your favorite drink to get back to ketosis – it’s easy and delicious.
- Reduce your carbohydrate intake. See what you eat daily and make sure you do not eat a lot of carbohydrates.
- Increase your fat intake. Make sure that every meal and snack is high in healthy fats. Eating more fat can naturally reduce your carbohydrate and protein intake.
Mistake # 2: Don’t Watch Out for Hidden Carbs
Some foods may contain more carbs than you think. These hidden carbs can cross your daily carbohydrate limit and hinder your weight loss efforts.
What to do ?
- Cut processed food. They often contain very harsh carbs, even “healthy” ones.
- Stop artificial sweeteners. These can increase insulin levels and affect ketosis. If you must use a sweetener, stick with stevia or keto sweetness.
3: Not testing how your body reacts
to dairy. You don’t have to be lactose or casein intolerant to have problems with dairy. It can hinder weight loss even when it is easily digested. Some dairy products, such as yogurt and whey protein, can increase insulin levels and make it difficult to maintain ketosis.
What to do ?
- Measure your ketone levels. See how your body reacts before and after consuming dairy.
- Stick to high-quality dairy products. The target for organic dairy products
Mistake # 4:
Eating too many calories While eating on a high-fat ketogenic diet is difficult, it is still possible to eat more calories than you need. If you do not lack calories, you will not lose weight.
What to do ?
- Control your calories. If you do not see significant weight loss after several weeks, be sure to use a keto calculator.
- Eat fewer nuts. While some nuts are keto-friendly, they are also high in calories and some contain more carbohydrates than others. They eat really fast and binge is easy, so check your intake while eating nuts.
- Try fasting intermittently.
- Don’t go too far Make sure you don’t eat very little. While deficiency is essential, too little food can cause metabolic damage and do more harm than good.