How Fast Can You Lose Weight On Keto Diet – There are many reasons why people start a low-carb, high-fat diet like keto, but the biggest reason is keto weight loss.
There are many case studies, impressive before and after photos, and even controversy surrounding the use of the ketogenic diet for weight management and fat loss.
How Fast Can You Lose Weight On Keto Diet
You may have read Tabitha’s story, who lost 10 pounds in just 30 days on the Keto 30 Challenge and 60 pounds overall. Or maybe you followed Josie’s keto weight loss, who lost over 80 pounds on keto without even exercising:
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We’ll clear up the confusion and answer the big questions: how much weight can you lose, how fast can you lose it, and who can lose weight on keto. While there is no one-size-fits-all answer, it is useful to know the following:
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Weight Loss Benefits Before looking at what weight loss can be expected on a ketogenic diet, it’s helpful to briefly touch on the main benefits of weight loss in general. Losing weight will help you look and feel better, but there’s a lot more at stake. Understanding what’s at stake will help you stick with it when dieting gets tough and cravings strike.
According to the Institute for Health Measurement and Evaluation, more than two-thirds of American adults are overweight, which means they are more likely to experience a number of weight-related health problems:
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According to the Centers for Disease Control and Prevention, even modest weight loss—5 to 10 percent of your body weight—can have enormous health benefits, including improvements in blood sugar, cholesterol and blood pressure levels. Additionally, a study in the National Weight Control Registry noted that participants who maintained significant weight loss reported increased “energy levels, physical mobility, general mood, and self-confidence.” In other words, losing weight on the keto diet will not only help you look better, but it will be better for your overall health, energy, mood, and self-esteem. Keeping all of this in mind will help you stay motivated on your ketogenic journey. What Factors Affect Ketogenic Diet Weight Loss Results? Let’s say you start a diet and need to lose about 30 pounds. You strictly adhered to the diet plan for the whole month and indulged in your favorite sweet treat only once, on your anniversary. Even then, you chose a low-carb keto dessert (no-bake keto cheesecake, anyone?).
You ate in a caloric deficit and made an effort to exercise your body every day, whether it was for a brisk walk or a visit to the gym or yoga studio.
Let’s say your friend Jennifer started a ketogenic diet with you. She needed to lose about 15 pounds. She had weekly keto cheat days and didn’t accurately track her calorie or macro intake.
In that case, you would lose weight faster than Jennifer. Not just because you stuck to your keto meal plan (although that is an important factor). And also because of the following factors and some more.
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#1: Your Current Weight If you want to lose weight, you need to be in a calorie deficit, which means you need to burn more calories than you burn.
Your current weight is the number one determining factor in how fast you can lose weight on keto. This is because the heavier you are, the higher your metabolic rate (your ability to burn calories in a given day). Keto followers who have more weight to lose usually lose weight faster and easier in the initial stages than those who weigh less.
These are all key factors when it comes to weight loss. The more drastic the changes in these areas, the more likely you are to witness dramatic changes in your weight. #3: Quality and Quantity of Sleep Sleep is key to weight loss. According to Dr. According to Craig Primack, a member of the National Board of Directors of the Association for Obesity Medicine, people who sleep less than seven hours a night have a slower metabolism, which means they don’t burn as many calories as they should. it could be.
This has a lot to do with your body’s hormonal balance and response and how micro and macro nutrients are used in the body.
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#4: How much you stick to the keto diet Some research has shown that those who follow a ketogenic diet to the point where their bodies go into a state of ketosis, where your body starts burning fat for fuel instead of carbohydrates (glucose). ) lose body fat faster than those who don’t, but still stick to the same caloric deficit. How much weight will you lose on keto? The good news for those interested in the ketogenic diet is that it is an extremely effective weight loss method for several reasons:
With the importance of weight loss in mind and an understanding of some of the factors that affect weight loss, we can now look at the amount of weight you can expect to lose on keto. This guide is based on the assumption that someone is following a strict keto diet where 75% of their calories come from fat, 20% from protein, and 5% from carbs. 1st phase of weight loss on keto time: 1st-2nd. week
As you begin to eliminate carbohydrates from your body, your body will begin to use glycogen stored in your liver and muscles as your primary fuel source. This is exactly what you want, because once your body goes through glycogen, it will start burning fat instead of glucose. And when that happens, you’ve entered the holy land: ketosis. We will talk more about this in Phase 2.
During this first phase, people can expect to lose 2 to 7 pounds of water. Some people can even lose up to 10 pounds! Studies show that every gram of glycogen in human muscles is bound to about 3 grams of water. So when your body burns glycogen, it also gets rid of water. Although you’ll be losing mostly water weight in these early stages, this is a great sign that you’re on your way to achieving ketosis.
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It is important to know that during this first phase you will need to drink more water to prevent dehydration. In addition, you may also experience flu-like symptoms – nausea, vomiting, fatigue, and maybe even some irritability. This is what people call the keto flu and it can last anywhere from a few days to a few weeks. Do not worry. This is simply a sign that your body is adjusting to a new fuel source, ie. switches to fat burning mode.
After the initial weight loss due to water loss, your body will then begin to adapt to using fat as its main energy source. At this stage you become “fat adapted”. This is the point in the process when you reach a state of ketosis, which means your body switches from using glycogen as a fuel source to using fat. When your body starts burning fat for energy, it produces ketones (also called ketone bodies). You can test the level of ketones in your body to determine whether you are in ketosis or not.
During this fat burning phase, you can expect to lose a consistent 1-2 pounds per week. You will also start to feel less hungry during this phase as the fat you consume will make you feel fuller. This will greatly boost your weight loss process, as it will be easier for you to consume fewer calories.
When you go into ketosis, you’ll feel like you’ve reached enlightenment. Well, almost. You will definitely feel like you have more physical and mental energy and stamina, and any carb cravings you may have felt at the beginning will disappear.
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During this phase, you may continue to lose 1-2 pounds per week or it may slow down. If your weight loss slows down, that’s okay! Remember, as you lose weight, your metabolism will also slow down a bit. Your caloric needs will also decrease, meaning you will need to eat less to maintain a deficit. Stick to it. The CDC suggests that people who lose weight gradually and steadily at a rate of 1 to 2 pounds per week are more successful at keeping that weight off.
What if you don’t lose weight on keto? The ketogenic way of eating is an extremely effective way to lose weight, but everyone is different. Don’t compare yourself to the drastic before and after photos you see online. If you’re not losing the weight you want, stay positive and make sure you follow these tips:
Here are several ways to break a weight loss plateau and ten of the most common keto diet mistakes that could prevent weight loss. Here’s to getting healthy with the keto lifestyle While everyone’s keto journey will be unique, the fact remains: keto is an effective way to lose weight
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