Is it good to lose weight quickly? My opinion about speedy weight loss was formed from my own experience. As an active athlete, in my youth, I lost weight for competitions. Various methods were used, which I already wrote about earlier.
Fast keto weight loss. How quickly do you lose weight on keto?
To begin with, all people are different. The rate of weight loss can vary significantly. One person sitting on keto or PP and doing sports, in 2-3-4 months comes back to normal, loses 20% of his weight. Others need a year or two for the same result. There are many factors on which this depends. I will list just a few of them.
What affects the rate of weight loss on keto and not only:
- Metabolic rate.
- Correct compliance with nutritional recommendations.
- Physical activity.
- Hormones. Hormonal disorders
- Constitution and anthropometric data.
- The presence of diseases of various etiologies, such as diabetes, diseases of the thyroid gland, kidneys, gastrointestinal tract, and so on.
- and other reasons.
Most likely, young, healthy men lose weight with adherence to nutrition, increased physical activity, and when strength training is connected. Why men? I’m not a sexist, but nature is so arranged that one of the best fat burners is testosterone, and here men are in a winning position. It is also common for the female sex to store more adipose tissue. This is how nature arranged it.
Young and middle-aged women lose weight well, with good physical activity, a properly selected diet, and without complicating diseases.
The most difficult thing is, the situation is with diseases and related long-term hormonal disorders, especially with a slow metabolism due to age. It happens when you can’t lose weight at all without qualified help. Consider this!
But, everything is purely individual and can be different, in each case. I must say right away that I do not provide medical assistance. For such help – it is to a good doctor. I am happy to tell you what I eat and how I exercise. Hope this helps you 🙂
What if you still need to lose weight by a specific date?
If you have never been to keto, then entering ketosis with a short-term goal is not worth it. This can do a disservice. Do you want to keto? Welcome, but please linger? But there are many benefits to be gained from a low-carb diet without going into ketosis! The option of light keto or LCHF is just great, but together with sufficient physical activity and adherence to calorie intake. It is this nutritional option, in my opinion, that is most effective for training, if you choose from options, without entering ketosis.
What is LCHF?
The literal translation of the abbreviation is less carbohydrates, more fat. The principle of nutrition is based on the elimination of all fast carbohydrates. More specifically, we remove:
- All sugar, including those included in prepared foods.
- All standard baked goods.
- All pasta and the like.
- Starchy vegetables. Potatoes and their derivatives.
- Minimize porridge by leaving gluten-free and preferably high in fiber.
In total, we leave about 15-20% of the energy from carbohydrates – that’s about 60-100 grams. But it’s better to use our calculator for accuracy. It works great for determining your CBJU needs and carbohydrates in particular. He also considers the need, including for the LCHF power supply option. To do this, just switch the checkbox in the selection of the appropriate item. So use it for your health.
The quality of carbohydrates is a separate big topic and I will try to cover it later in new articles. Everything is not so simple there and I think it will be useful and interesting!
The bottom line is, if there is no time for keto, then:
- We feed on LCHF.
- We count calories before eating and measure what we ate.
- Of course, we add physical activity to the diet. We combine Strength and Aerobic.